Denilson35

I'm back seeking the board's (Jodi's especially!) insightful help again. I always appreciate it...I'll try to keep it simple:
Last 5 weeks I went on a moderate fat high protein diet during most of the day UNTIL after workouts, when I'd get about my body weight in carbs in two meals with protein. The typical day was:
Run 45 minutes in morning
1) 6-7 egg substitute
2) 45 g whey, tbsp olive oil
3) 45 g chicken, little caesar dressing
4) 45 g whey, tbsp olive oil
I'd eat a fruit and then workout, after workout some dextrose and whey...then a couple hours after that a potato and chicken or something of the like (carbs and protein...no fat).
Needless to say, this got old VERY fast because I just didn't have any options of things to eat. Also, my goal was to drop bf% like everyone else on the planet, but I'm also training to play very competitive soccer in the spring, so this is not good for that either (no carbs, no energy ) Well the result is that I just can't take doing that anymore, and I think a better balanced diet is needed anyway. After all, I'm not a bodybuilder or big weight guy, I'm 6'1, 175, 11% bodyfat or so.
My questions are: this diet i was doing was about 2300 cals, should I stick to that range, but just go the 40% carb, 40% pro, 20% fat route? My other question is, I've heard all the arguments on running in the morning, but as a soccer player, I want to be able to run 90 minutes, and running on empty doesn't really build you up that much, its always tiring, so should I eat carbs in the morning before I run, or will that completely negate body fat loss? Lastly, should I just try to have the equivalent of the 40/40/20 each meal, or should I stress c/p/or fats at different times during the day. I know I should have the dextrose and whey after the workout and protein after the workout, but otherwise I dont know about timing...
Anyway, thanks for all of the help people...

Jodi

Welcome back

Please EAT the carbs before your run. Just wait 30-45 mins after you eat to let it digest a little so you don't get stomach cramps. 40/40/20 is great especially because you are active with soccer & running, and lifting you need the carbs for energy.

Do your whey & dextrose (no fat) immediately after your workout but for your meals try and keep and even 40/40/20 for each meal. Make sure your eating 5-6 meals a day and drinking plenty of water.

Essence EFA

Denilson35

If I eat the carbs before I run, what kind should I go with, like a banana or oatmeal? And then after I'd need to get a good protein source, so thats already eating twice. I guess if I'm cutting I should shoot for 175 X 11 or 1900-2000 calories? Also, have any of you out there not been able to get below 10 percent body fat, like it is just impossible? I'm starting to think its not going to happen for me, but I was wondering if other people get to a point where there is just no more progress. Its a frustrating period of time...!