Well thanx for the overwhelming respone, not sure if this is the place to be asking this type of advice but here goes.
Basicly I have been trying to get my body fat % down to around 15% let me explain...
Over the last 2 years I have been training to compete locally at triathalons swim, bike and running. This summer I have had a little success in the few I have entered. I train very hard most days and eat a very healthy diet. But no matter how well I eat or how many hours trainning I do I cannot get my body fat % down. I will list some info to help.
I am 5f 6" 186lbs/84kgs 39 years old. 3 years ago I was 108 kgs and decided I needed to get fit so over the past 3 years through diet and trainning I have lost alot of weight. I am a endorphic
But even though I have got my weight down and my fittness level is very high I still struggle to get my BF% down, It is currently 27%.
My weekly trainning is as follows,
Monday am gym weights chest, shoulders, core work PM light swimming
Tuesday am gym weights back and arms light legs, PM running with local running club 6-8 miles off rd, then swimming drills
Wed am reat PM local cycling club, time trials or hill sprints
thurs am gym chest, shoulders PM running club, hill preps or track work timmed.
Friday full rest day
Sat am swimming PM light jog 3-5 km
Sunday long cycle with cycling club 60-100 miles
I tend to do a 3 week split and add rest days as I feel. If I have had a hard month I will take 4-5 days off at the end of the month. My 10km pb is 42mins my last marathon time was 3hrs 28 mins. and I will sometimes swap my swimming for indoor rower, last year`I got quite close to the british record for distance covered in 1 hour for my age and weight group. My fittness level is very high and I am always trainning with a heart rate monitor and counting calories burnt during workouts. I have a Vo2 score of 52 which I have been told is very good, my resting heart rate is 51bpm. Basicly my fittness level is very high.
Diet, I don't smoke or drink alcohol, drink over 3 ltrs of water a day, take a multi vit, cod liver oil daily. I very rarley eat bread or any white carbs, my diet is a 40% protien/40% carbs and 20%fat, I have tried several different splits with carbs and protein but this seems to suit me best, My total callorie intake is 2500, plus the calories burt through excersice the prior day day, so for wxample if I run on a tuesday night and burn 800 calories and burn 200 at the gym My weds calories will be 2500 +800+200 =3500 minus 500 so that I try to stay in a calories defincency hoping to loose boby fat. I eat my meals over 6 small meals a day starting with porrage for breakfst apple and bannana aroung 10am, dinner jacket spud tuna, or chicken salad, carrot sticks or fruit as a snack 2-3pm, 1 hour before evening workout protein shake, with a cup of black coffe or tea. home after evening workout protein shake, evening meal is home made soup with 2 slices of wholemeal toast. I dont eat any proccessd foods choc etc. My only treat in a week would be a bowl of sponge cake and custard on a saturday night. I have tried several different calories totals with no luck, if I get to low calories I get dizzy spells, and if I increase them I start to gain weight again.
I have`spent money meeting with several experts on nutrion and trainning and there advice I have tried but with no luck. I have read over 40 books in the past six month on sports nutrition etc and I still cant get my body fat % down. I have had my weight down 78kgs but even then my BF% was 26%.
Reading back through this it all seems very complicated but I thought I should add some history to my question which might help some one spot something they think might help. I have had some advice with reagrds some 'special suppliments that might help me cut a little, but I will leave that to debate.
I look forward to people opion.
Bucko
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