Need help setting up diet triathlon/lifting

[drokafella]

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.

 

[Built]

There's nothing at all magical about ratios. 40-40-20 or 5-30-65, for your weight, it all comes down to calories.

I would completely NIX the fasted cardio. For one, this isn't exactly an ideal approach anyway, and for another, you are no longer a physique athlete, but an endurance athlete. You need to train your endurance activity fed, not fasted.

Do you have a specific training plan for your triathlon? And when will it be?

PS your fats are too low. I weigh less than you and my fats are probably double yours.

 

[P-funk]

a) I agree, nix the fasted cardio.

b) your program is not efficient at all for your goals. you are serving to many masters.....martial arts, specific strength training (5x5) and endurance based training (olympic triathlon). All of these things work against you. You need to pick a goal and stick with it. You can't focus on everything, otherwise you will have nothing. if you want to do an olympic triathlon, then establish a program which prepares you for an olympic triathalon (and no, this program does not have room for a 5x5 routine).

 

[drokafella]

Thanks for the quick responses.

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.

For the diet now. I know macros aren't the whole game, but calories as well; I'm having a hard time finding the proper balance for everything I am doing. My bmr has me at about 1750kcals with a TDEE of around 2700kcals. I figured at 2500 I would be pretty safe with:

900cals - pro
900cals - carbs
~800cals - fat

Since I started this though, I'm up about 7lbs. I knew I was going to have to tweak something because I had plateau'd the three weeks before I started the tri training anyways; I've just never done this much cardio, so I'm a bit lost as to # of cals to take in as well as how they should be broken up. I eat a lot of oatmeal I know, but it is BY FAR my carb of choice. Also, I prefer solid foods pwo. As far as supps go, I take a multi and creatine. Any recommendations/constructive criticism anyone can give is appreciated.
Here's a typical day for me:

5am (pre Jiu-Jitsu)
Protein shake
.5cup oatmeal
Green tea

8am (post Jiu-Jitsu)
3/4 cup oatmeal
4 egg whites
.5 cottage cheese
.25 cup wheat bran
Multi-vitamin

11:30am (pre-workout)
Creatine
3/4 cup oatmeal
1 small apple
4oz chicken breast

2pm (pwo)
1 cup oatmeal
1 small banana
.5 cup cottage cheese
2 egg whites
protein shake

3pm
Multi-vitamin/creatine
4 oz chicken breast
1 cup broc
1 cup cauliflower
6oz sweet potato

6:30pm
6 egg whites
1 cup broc
1 cup cauliflower
1/2 cup salsa
tablespoon peanut butter

9:30 (bedtime)
2 tablespoons peanut butter
casein

Comes out to almost 2500cals @ roughly 225p/225netcarb/50fat

This worked for a while, but is no longer cutting it.(no pun intended) I figured I could leave it like this and I would actually drop body fat based on the extra cardio; but not the case. I've gained weight, AND I'm looking soft.

So . . back to square one.

Thanks again, sorry for the long posts.

 

[Built]

You're catabolizing lean mass. Endurance activities do tend to leave a smaller and somewhat softer body. If you're going for "ripped to shreds", you're going to have to ditch endurance training. If you're going for performance, you're going to have to eat more.

 

[P-funk]

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