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28/10/2019 2:20 pm
here's the drill. need to lose 8-10lbs in the next 5wks. I'm an enduro athlete and know I'll lose some muscle along the way but not overly worried about that. What's the best plan for diet composition other than reducing calorie intake?
increase egg white, chicken, fish
decrease beer, wine, sugary crap, red meat
supp with some flax and fish oil
reduce pasta / potatoes (cho's)
eat brown rice...
28/10/2019 2:40 pm
You're on the right track of course. High protein, moderate carb, low fat.
Avoid simple sugars, refined flours, pasta, white rice, and potatoes - especially at night.
No alcohol.
More, smaller meals.
28/10/2019 3:11 pm
Take your body composition and figure out what you really need to lose! It does you no good to just say I need to lose 8-10lbs. You need to try and be a bit more scientific about it, find out how much LBM muscle you have how much FAT lbs and pick a target to achieve your new goals. Focus on removing Fat and keeping your muscle if you lose to much muscle change the diet. Anyway all I am saying is that wieght should not be your focus- focus on making a better machine out of your body ie more muslce less fat!
6 to 7 feedings a day is a good start to improve your metabolism.
Keep protein in 5 of those meals (real protein)
Cut carbs at night
More water - drink as much oz of water as your body weight in lbs
Tain Hard!
Good luck.