1

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Metabolic training and food

Answered on August 19, 2014
Created October 21, 2011 at 8:09 AM

Male, 22 170lbs 5 11 I have just been metabolically tested for running and I have been assigned Zones for training both the aerobic and glycolytic pathways to optimally help with endurance running (10km racing) My test results are as follows Zone 1 (140-148bpm) Zone 2(148-160bpm) Zone 3 (160-170) Zone 4 (170-178) Zone 5 (178-188)

Zone 1 and 2 are mainly fat burning zones and zones 3+ are more glycolytic. If for example I'm training the follwing Zone 1 3minutes Zone 3 2 minutes Zone 2 5 minutes Zone 3 5 minutes (repeat these 4 again)

Zone1 2 min Zone3 3min (total 35minutes)

How would I best use paleo to lean out and lose fat/weight? I am really stuck with what to eat when. I would rather train fasted. Thanks

109c50779c3875f1864635d8ffc328c3

on October 22, 2011
at 05:14 AM

I am leanish already and was asking about eating and fueling wise to MAXIMISE getting leaner but also maintain performance. Lower abs area are the problem area. Food intake for a relatively lean runner but with lower ab flab. It is not cortisol because my ASI was fine and my levels are good. Thanks.

Medium avatar

(39821)

on October 21, 2011
at 08:34 PM

I think it's easier to first lean out with a high volume of low intensity and once you reach your target BF%, switch to a high-intensity, high carb routine.

Medium avatar

(39821)

on October 21, 2011
at 06:10 PM

Downvote all you want...it's your loss.

B9cc28905ec54389c47cde031d709703

on October 21, 2011
at 04:52 PM

What's your resting pluse and max heart rate.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 21, 2011
at 02:01 PM

Most common is protein and some carbs.

109c50779c3875f1864635d8ffc328c3

on October 21, 2011
at 08:30 AM

Cheers. Protein veggies and some fat after or Protein and carbs post? Or just skip p/wo meal? I like to run first thing so I'm already starved of glycogen but I can do it. BMR is 2240. I want to get away from nuts!they are too addictive and fruit bloats me as I found out.

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5 Answers

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1
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 21, 2011
at 08:26 AM

Stick with the program for the three months. Once you get built up sub sprints some days (8 sprints with a 2-3 min rest).

Try and get to no snacks. 2-3 meals a day. However you may need a small meal before and after running. However you could just eat after running (and that could be a regualr meal).

109c50779c3875f1864635d8ffc328c3

on October 21, 2011
at 08:30 AM

Cheers. Protein veggies and some fat after or Protein and carbs post? Or just skip p/wo meal? I like to run first thing so I'm already starved of glycogen but I can do it. BMR is 2240. I want to get away from nuts!they are too addictive and fruit bloats me as I found out.

0
109c50779c3875f1864635d8ffc328c3

on October 21, 2011
at 08:07 PM

Why was there a negative rep given? Travis is giving his thoughts. Yes I understand but also want to improve performance but lean out more. Cut out fruit and nuts but what does that leave?meat, veggies, little bit of starch to refuel and coconut oil over veggies?

Medium avatar

(39821)

on October 21, 2011
at 08:34 PM

I think it's easier to first lean out with a high volume of low intensity and once you reach your target BF%, switch to a high-intensity, high carb routine.

109c50779c3875f1864635d8ffc328c3

on October 22, 2011
at 05:14 AM

I am leanish already and was asking about eating and fueling wise to MAXIMISE getting leaner but also maintain performance. Lower abs area are the problem area. Food intake for a relatively lean runner but with lower ab flab. It is not cortisol because my ASI was fine and my levels are good. Thanks.

0
Medium avatar

on October 21, 2011
at 04:48 PM

I would just stick to Zone 1 only if Zone 2 isn't 100% lipid oxidation because it will create a greater glycogenic burden. That way you don't have to up carbs in order to keep training and you can take advantage of the fact that your VO2 max is higher than the rest of us and thus you can burn all fat at a higher intensity, which is a lot more efficient than walking.

Diet-wise, you ought to just make most of your meals mostly meat and it should all take care of itself.

Medium avatar

(39821)

on October 21, 2011
at 06:10 PM

Downvote all you want...it's your loss.

0
109c50779c3875f1864635d8ffc328c3

on October 21, 2011
at 04:07 PM

Even if leaning out is my aim?

0
109c50779c3875f1864635d8ffc328c3

on October 21, 2011
at 12:21 PM

Cheers. Protein veggies and some fat after or Protein and carbs post? Or just skip p/wo meal? I like to run first thing so I'm already starved of glycogen but I can do it. BMR is 2240. I want to get away from nuts!they are too addictive and fruit bloats me as I found out.

1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on October 21, 2011
at 02:01 PM

Most common is protein and some carbs.

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