I’ve just had a dexa-scan done and it turned out my body fat percentage was at 6.3%. I’m 6 feet tall and weight is around 168 pounds at the moment. So I’m really lean but have a pretty stocky body-type. Would there be any benefits, performance wise, to lose say 6-7 pounds of muscle mass in an Ironman event? I know about the risks; anemia, loss of immune defense etc, but I want to know if there is someone out there that lost “lean mass” with success? When I participate in running events it often happens that runners come up to me afterwards and says something like “wow, just imagine how fast you would have run if you lost 5 pounds”. (My 10k pr is 33.25). Any success stories?
If all you were doing was running I’d say go for it definitely, but you are a pretty good weight for an ironman. That muscle mass will help you on the bike and the swim. But you can always experiment, drop 5 pounds and see if you still feel good and can bike as fast.
I started out pretty stocky - 5’10" 215LBS 11%
Since then, only 1 year later, I’m down to 188-190 7%
I’m faster now, but I mainly attribute that to building a better capacity for endurance since I really never ran before.
Granted the weight played a part I’m sure, 20 LBS, but I think it’s more the aerobic effect.
For you’re situation, I wouldn’t lose anymore weight.
Quote "I’m 6 feet tall and weight is around 168 pounds at the moment. So I’m really lean but have a pretty stocky body-type."
Do you have any idea how funny this would sound to anyone other than the people on this forum? I’m 6’1" and 182 lbs and I am constantly being told I should gain weight.
"I’m really lean but have a pretty stocky body-type. Would there be any benefits, performance wise, to lose say 6-7 pounds of muscle mass in an Ironman event? I know about the risks; anemia, loss of immune defense etc… “just imagine how fast you would have run if you lost 5 pounds”
I’m probably in the minority to ask this:
Why would you risk your health on a large scale way simply to race faster, if you aren’t a pro (and therefore getting compensated for such risks?) ?
If you describe yourself as ‘stocky’, that may mean that you are a mesomorph body type - this is rare at 6’. At 6’ and 168, you are pretty darn lean - you may also be underhydrated and maybe even under-glycogenated, and who knows what else. Being underneath your normal somatype may mean that your body’s HEALTH and genetics wants it to carry xyz% of muscle and abc% of fat, so it can process its other body-duties, hormones, immune system, etc. Do you REALLY want to compromise your health to such a degree because OTHER thinks you ‘should’ lose 5 (or 6-7) lbs so you can ‘get faster’?
Is it any wonder that “non-season” athletes add a few pounds? It’s because the body was not evolved to live in such insane conditions.
This is a personal decision - but I’d hate to hear how your cells got cancer because they had no immune system left from the pounding they are taking. 6.3% BF is NOT healthy, no matter how “cool” it is in sports circles.
My dangerous opinion - only because you asked. My opinion offered, you’ll probably get a whole bunch of people telling you to go for it, that life isn’t long enough not to try. Yeah. That’s what I am saying: “life isn’t long enough so why screw around with your health?”
Lauren
Sorry, 6’5" and 175. I always tell folks I am on a diet.
Dave
I agree that if you were running only then losing a few lbs may make you faster, but for triathlons particularly Ironmans I think you shouldn’t try.
Like you I am a mesomorph. I’m female 5’6" and 145 lbs of solod muscle (I have 6 pack abs). When I was running only I got myself 10 lbs lighter by losing muscle and yes I was a faster runner. However my body is happy at 145. At this weight I am not at a higher bf % then before…just carrying the extra muscle my body likes. I have found that with Ironman training this year if I eat the way I have to to get by weight under 140 I do not have the energy for 20 hours a week of training. So yes you performance may increase at a body weight less then ideal for your body, but it is hard to maintain and at some point your training will suffer. You sound lean for a mesomorph and are plenty fast for a triathlete, so let you body stay were it is happy. just my 2 cents
Now here is a prime example of the diff. between a roadie and tri. 168 6’ is heavy. Most top roadie pro’s are 2lbs for every inch of height. But they don’t run or swim. Will you be faster on the bike if you lost 5lbs. Yes. Uphill. Flat. nope.