Hi all,
I usually go jogging at 6.30am for roughly 10 miles at about 1 hour and 30 minutes. I do this on empty, twice a week. I use this approach to try and burn body fat. I was doing it 3 times a week and dropped down to 61kgs. I am 5 foot 8. I've adopted this theory from when I used to do a weightlifting program. I would do early morning cardio but not for 10 miles, only about 5. I would also use whey protein before hand to prevent muscle loss. My nutrition following my 10 mile run for the day usually consists of:
8.30/9.00 – Bowl of shredded wheat with a banana and semi skimmed milk or rolled oat cereal with dried fruit.
11.30/12.00 – Wholegrain sandwich with mackerel or sardines and a portion of assorted vegetables.
14.30/15.00 – Two portions of assorted vegetables and a portion of sugar free jelly.
17.30/18.00 – Portion of wholegrain pasta or bulgur wheat with tuna and garlic/onions/tomatoes and a portion of fruit.
I add olive oil to a lot of my food, drink a fair amount of water and tea and will sometimes have another portion of sugar free jelly. When I can I change the tuna for chicken or lean red meat.
I follow the same diet on days where I don't run and will usually do a bit of moderate walking. I do feel tired during the day after a run. Some people have suggested that I am going catabolic through doing this but I am unsure. I am also unsure about how to fuel such a run so I would like to hear from you about this.
Many thanks,
Toni
I usually go jogging at 6.30am for roughly 10 miles at about 1 hour and 30 minutes. I do this on empty, twice a week. I use this approach to try and burn body fat. I was doing it 3 times a week and dropped down to 61kgs. I am 5 foot 8. I've adopted this theory from when I used to do a weightlifting program. I would do early morning cardio but not for 10 miles, only about 5. I would also use whey protein before hand to prevent muscle loss. My nutrition following my 10 mile run for the day usually consists of:
8.30/9.00 – Bowl of shredded wheat with a banana and semi skimmed milk or rolled oat cereal with dried fruit.
11.30/12.00 – Wholegrain sandwich with mackerel or sardines and a portion of assorted vegetables.
14.30/15.00 – Two portions of assorted vegetables and a portion of sugar free jelly.
17.30/18.00 – Portion of wholegrain pasta or bulgur wheat with tuna and garlic/onions/tomatoes and a portion of fruit.
I add olive oil to a lot of my food, drink a fair amount of water and tea and will sometimes have another portion of sugar free jelly. When I can I change the tuna for chicken or lean red meat.
I follow the same diet on days where I don't run and will usually do a bit of moderate walking. I do feel tired during the day after a run. Some people have suggested that I am going catabolic through doing this but I am unsure. I am also unsure about how to fuel such a run so I would like to hear from you about this.
Many thanks,
Toni
