I’m 6"1" and weigh b/w 176-178. My typical workouts during the week are 1 hr of biking (TSS~72-75), 45 min swim 2250 yards, run 5 miles at slightly faster than easy pace (7:40ish/mile). I figure I burn roughly 1750 kcal.
My diet consists of:
AM: Oatmeal (1/2cup) with 1/3 cup gronala with berries, coffee with half/half.
Lunch: Big salad with no dressing or croutons…all good stuff, lots of raisons, chicken breast, 2 slices of deli turkey.
Snack: 200kcal nut bar
PM: Salad with can of tuna and 1 1/2 tbsp of Mayo, 2-3 bowls of cereal (usually corn chex mixed with O’s) with little milk as possible, 2-3 Joseph’s flax pita (60Kcal) with 2 tbsp of peanut butter), a few bites of almond chocolate.
I lost about 5 lbs over a month on this but pretty much plateaued on this for the last 2 months. I would like to get down to 172ish. I feel that I should be losing more weight but for some reason I’m not. My overall body comp. is better. My legs are getting huge from all the biking.
We’re the same size currently, height and weight and our workouts are quite similar as well
I got down to 164 last year using intermittent fasting and only eating in an 8 hour window between noon-8pm. Essentially I would basically be extending the night fast that we all do sleeping before ‘break fast’
It worked like a charm and the fat melted off me at 1lb/week.
I don’t preach it like some people do, it’s simply less time to eat which resulted in less calories in. I still went to masters swim on mon/wed/fri and did not feel weak. I didn’t eliminate any type of food, plenty of carbs etc. I did watch calorie counts as it’s not an excuse to stuff yourself
First week was uncomfortable with a growling angry stomach but that went away.
I don’t eat after 8p and my next meal isn’t till 8:30am so I’m close to intermittent fasting. I usually bike hard in AM and swim so it would be hard not to eat right after.
I’m 6"1" and weigh b/w 176-178. My typical workouts during the week are 1 hr of biking (TSS~72-75), 45 min swim 2250 yards, run 5 miles at slightly faster than easy pace (7:40ish/mile).
More detail? How are your workouts arranged on a daily basis throughout the week?
Couple of things you could try to trim a few additional pounds. Full disclosure. I’m not a nutritionist, but this is what has worked for me:
Tim Ferriss’ 30 grams of protein within 30 minutes of waking alternating days with intermittent fasting (I do still drink coffee).Finish my regular morning shower with 3-5 minutes of cold exposure → added benefit of really waking you up.Personally, I’d cut out the cereal and replace with lots of green veggies or a sweet potato (if you’re intent on those carbs).
Finally, if you haven’t tried a cheat day, I’d recommend mixing in one cheat day a week to help shock the system.
Though more common in women, sometimes when your body gets acclimated to the same things (and if it’s not getting enough) it tries to hold onto to any excess to ensure that it’s able to fuel itself properly. Might sound counter-intuitive, but eating MORE lean protein and veggies can sometimes help speed weight loss and improve body comp.
If you’re training in the evening, switch you PM meal with the lunch meal, and use the snack post immediately post evening workout. Your biggest meal is your last one, which makes me think it’s because you’re that hungry, which means you didn’t eat enough during the day. I’d even go a step further and push those pitas with peanut butter to breakfast or a little snack just after breakfast on days you have a morning training session. Just looks like you’re timing your consumption based on pent up hunger rather than fueling for and recovering from training.
If you’re training in the evening, switch you PM meal with the lunch meal, and use the snack post immediately post evening workout. Your biggest meal is your last one, which makes me think it’s because you’re that hungry, which means you didn’t eat enough during the day. I’d even go a step further and push those pitas with peanut butter to breakfast or a little snack just after breakfast on days you have a morning training session. Just looks like you’re timing your consumption based on pent up hunger rather than fueling for and recovering from training.
This. It really looks like you under eat during the day, then stuff your face at night. I LOVE cereal, but 2-3 bowls is excessive - and an indicator to myself that I didn’t eat enough during the day.