Quote:
Originally Posted by ccrn
Lima Charlie. Like you I dont use supplements either. I did use protein in the one hour window after a run or workout but I stopped doing that too.
As far as daily diet...
If I work days I rypically eat as follows:
Breakfast
2 fried eggs
1 toast (60cal)
3 Turky Bacon
6 oz OJ
Lunch (Over 2 breaks)
1 turkey sandwich (60 cal bread)
1 PB sandwich (60 cal bread)
1 fruit (apple, banana, orange etc)
Vitamin Water (50cal)
2 serving peanuts(170 x 2)
H20
Supper
Meat serving
Veggie
Salad
H20
Run, Lift.
That usually works out to around 1900-2100 calories.
When I work nights its about the same only I come home and eat the same breakfast, go to sleep, wake up and run then lift, eat the same type supper, and take the same lunch to work with me. I work 4-5 12 hour shifts a week.
If its an off day I keep the calories lower than that usually.
I dont eat rice, potatoes, cereals, or sodas.
Typically I run 20 miles per week right now (winter), and lift 5 days-
Thanks again
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I see that your calorie intake isn't the main blame here. Timing will have good results at maintaining the muscle you've built and giving you the energy necessary to keep up the intensity. I would break down your meals and add 1 additional to cut down on the amount of calories you get in one setting.
Razor hit it on the head about heavy lifting. Compound movements and higher repititions with light weigts in weight lifting will build lean muscular tissue. Low repitition, basic movements and heavy weight is good for bulking up. Genetically find your balance. I for one am prone to bulking up, I have to continually monitor my gains and refocus and change my workouts to stay lean.
I had a nutritionist ask me a question at one point in my early career:
"Who needs more protein intake, a marathon runner or body builder?"
Most would be suprised that distance runners need more protein since they are continually breaking down muscular tissue.
I'm 5'8" and at 21 years old stationed in Hawaii during the peacetime Army (oh the boring days) I hit my peak weight at 206lbs and couldn't run a 15:00 mile for $hit. My daily calorie intake was around 4500 calories. 1 year later I upped my intensity with higher reps and longer runs while cutting my calories to 2500 and was a lean 165lbs and running 11:40 2 mile times and able to ruck 12 miles in 2:15.
So far Razor, bost1751, S3Project and HQ6 have given good advice. See a nutritionist and be realistic in your goals. Know what you want and hit it hard. You'll do fine if you have the discipline
