Stop 80/20 plan for Weight Loss?

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    I’m a 30 y/o male, previously completed an olympic and half ironman (near my current BMI ~27), who signed up for a full ironman for late October. I’m concerned about my weight (~170) and body fat % (~26.1) going into full ironman training, and wondering if I should stop my 80/20 Level 0 training plan?

    For the full ironman training on 80/20 level 0, I’ve completed approximately 4 weeks. I’ve been on a high protein diet, at almost 1g/lb/day, because of what I’ve read about cutting+gaining muscle. I haven’t had many issues with completing the training plan, in fact, I’ve been running and cycling more than prescribed. My diet usually consists of turkey bacon/eggs+egg whites and overnight oats, turkey burger with broccoli and potatoes, chicken/seafood and salad, greek yogurt and fruits, soy milk + protein powder. No consumption of processed foods. Since starting this high protein diet with caloric deficit and working out for 5 weeks, I’ve lost about 6lbs, lost 1% body fat, increased 1% muscle mass.

    Previously, for my half ironman, my body fat% may have been slightly lower (but not significantly). I completed the course (very slowly), but without any complications or any injuries. I don’t recall losing much weight training for the half ironman.

    Reading the nutrition guide on this site and Racing Weight, I’m wondering if I should either continue with my plan but decrease my protein intake (and add more carbs) or stop my plan for a couple of weeks to focus on “racing weight” before going back to the plan on a higher carb diet. If I continue my plan will I just naturally lose weight throughout my training on a higher carb diet? Or should I continue my high protein intake?

    Matt Fitzgerald

    Based on what you describe, my understanding is that you are feeling good and performing well and are on track to have a smooth training cycle followed by a successful race. The only problem is certain information–certain numbers that are intrinsically concerning for you. In other words, if you weren’t aware of this information, you would not be aware of any problem, and in fact there would be no problem. In still other words, the problem IS the information–or at least how you are interpreting it. So I suggest you ignore that information and proceed. Now, I will add that you will probably feel and perform even better if you reduce your protein intake and increase your carbohydrate intake. I can’t predict what effects these changes will have on your weight and BF%, but if you follow my advice to ignore these numbers and focus on more important things, you needn’t worry about that.

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