Thread: Need help setting up diet triathlon/lifting

Long time lurker, first time poster, so thanks for the help in advance.

Here's my situation:

I'm 5'7" 160lbs @ about 8% bodyfat. I've been cutting since the New year, lost about 17lbs. I've been lifting for several years, and have a good grip on nutrition when it comes to the basics of cutting/bulking, but now my situation has changed and could use some advice.

I've decided to do an olympic triathlon, so it has added 4 extra cardio sessions to my weekly routine, which is already pretty packed.

M/W/F morning - Jiu-Jitsu 90 minutes
M/W/F afternoon - Weights Madcow 5x5
T/TH/Sat morning - cardio 40 minutes fasted
T/Th afternoon - Yoga

That was my normal routine, but, now I have added two biking sessions and two swimming sessions; so that's a LOT of cardio in a week. Not to mention, these sessions are only going to get longer as I get closer to race time, which is in August.

While cutting I was between 1800-2500 calories depending on lifting/non-lifting days. My split was 2200 cals - 45/35/20 on lifting days and 1800 cals - 50p/30c/20f on non-lifting, 2500 cals on Saturday - 50c/30p/20/fat, and this worked very well for me. I eat very clean, thanks to reading the millions of posts on diet, so the quality of food isn't my problem.

I've since then started the tri training, so I kicked up my calories to 2500 across the board @40/40/20, and I'm to my surprise I'm UP 7lbs in three weeks.

I've tried finding the balance, but have been not been able to do so. I can't go low carb because of no energy levels. If anyone has any advice I would appreciate it. Thanks again.

I realize I have a lot on my plate right now, but the tri is at the end of August, so everything will go back to normal. As far as the workout goes, I chose the 5x5 not to gain muscle but perhaps to preserve what I have. With two running, biking, and swimming lessons a week that is a LOT of cardio and I figured to be catabolic as well. The program I am following is at beginner plan from beginnertriathlete.com. I'm not really sure what type of lifting program would complement a tri program, so that is something I will have to look into.

The problem is that you are chosing 2 different goals that are on both ends of the spectrum.

the beginner triathlete program is only going to give you info regarding periodizing your program in preparation to swim, bike and run. They don't address weightlifting. Part of the reason for this is because it impossible to give specific resistance training advice to someone that you are not there to evaluate. Your resistance training should focus on fixing any problems with regard to your structure and movement that may inhibit performance or lead to injury. For the triathletes that i have worked with, I have them lift 2-3x's a week. But no more than 3 and as they get closer to the event and the specific training goes up (the mileage increases) I have them lower their training in order to allow them to focus on the specific work without soreness. We use total body workouts and keep the work brief (20-30min. of actual lifting, not counting warm ups, pre-hab stuff and stretching). Try and organize your lifting on days when you also have to perform one of your swims, bikes or runs....if you can, do AM/PM workouts. If you don't have time, you can do the lifting after the specific work, as it is not the most important thing in the program (getting your mileage in the pool or running and having time in the saddle are more critical than what you squat). As I said, as far as specifics, I have no clue what your movement is like or your running technique is like, so it would be hard to say...do this. But, you can take the ideas here and figure things out and put something together that will help you prepare for the race.

patrick