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hack this athlete diet

Answered on August 19, 2014
Created November 22, 2012 at 3:32 PM

How would you setup macros with paleo foods for a 35yo, 180lbs athlete male? His workout routine is below and can't be modified.

mon - 12k (1hr) moderate run tue - 1h45min circuit high rep weight training wed - same as tue thu - 50k (1h40min) moderate bike ride fri - 1,5h full body mod reps compounds + 30min moderate bike ride sat - 12k (1hr) run sun - 1,5h full body low rep power workout + 30min moderate bike ride

Caloric expenditure is huge and I don't see how he can fuel this without lots of potatoes or olive oil?

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on November 22, 2012
at 04:54 PM

Well, it looks like I'm near where you say. You're 1.7/kg is right in the middle of my range of 0.5-1.0/lb. There's a much wider acceptable range of protein intake than most people say.

C3bc92e6b5eba45dc55f43ac3c70cc25

on November 22, 2012
at 04:46 PM

Hey Mike, good post. What's your opinion on pro/lbs recommendation?

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4 Answers

1
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on November 22, 2012
at 04:28 PM

Well, what are this 35yr olds goals? You can't come up with a starting point on the diet until you know the goals. Weightloss, performance, general health?

Also, I wouldn't call that caloric output all that huge - you'd be surprised how efficient the body is. Each day described is probably in the 1,000 cal max range. Though I'd bet lower. All of the exercises described are low-intensity cardio-like things and those are the kinds of work that the body adapts to really quickly and becomes even more efficient at.

Some general rules are that you're going to want to be somewhere in the 0.5-1.0g protein per pound of body weight. Eat enough carbs post-workout to replenish glycogen, and eat enough fat to feel good and have enough energy to do the things you want to do. Then start tweaking based on how that makes you feel and how you progress towards your goals.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on November 22, 2012
at 04:54 PM

Well, it looks like I'm near where you say. You're 1.7/kg is right in the middle of my range of 0.5-1.0/lb. There's a much wider acceptable range of protein intake than most people say.

C3bc92e6b5eba45dc55f43ac3c70cc25

on November 22, 2012
at 04:46 PM

Hey Mike, good post. What's your opinion on pro/lbs recommendation?

0
Ed0cb30f40daff568778b776b2a5a81d

(943)

on November 22, 2012
at 07:02 PM

Another question to ask is if this guy is planning on doing it while in ketosis. As much of it is with moderate intensity I think ketosis could be a viable option for him. In that case you need something like 65-85% fat, 15-20% and the residual in carbs which is then subject to individual testing and preferences. Phinney and Volek recommend 0.7-0.9g protein/lbs on a low carb (keto-adapted) diet and then obviously keeping carbs below approx. 50g/day. Again these numbers should not be taken as absolute figures - the amount of carbs it takes to go into ketosis varies from person to person too. The rest of the calorie intake would then be fat.

Here and here are a couple of links to give you an idea of how a meal plan could be.

0
C3bc92e6b5eba45dc55f43ac3c70cc25

on November 22, 2012
at 04:17 PM

Per kg of lean mass

7g carb, 1.7g pro, 1-2g fat. This is one of the basic macro formulas recommended by sports nutritionist that are working with college to pro athletes.

0
2e1591c76896828077b930de5107f1af

on November 22, 2012
at 03:57 PM

45C/35P/20F ratio would be opimal IMO, shoot for 3000cals a day

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