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?
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