Need your prescription Doc. I think IM sick...

[dexter_ding]

Hi doc,

im yoyo-ing to 190-197, 6'2". Really want to loose the extra weight. Hoping to be 180 by july. what should i do.

here's my workout
Mon - Swim 2 - 2.5K - 500 easy, 20 laps x 25 fast every 4th, 1000m paddle pullbouy band, 500 easy
Tues - Swim - bike - 500 easy, 500 swim with fins, 500 paddle+20 mins bike trainer as you feel but big plate small cogs + 200 easy swim
Wed - Bike - Run - 10 mins easy, 1m fast 1m easy x 5, 5 mins moderate, 5 mins push, 5 mins fast then  run 1k easy + fast every 400m 45 sec rest x 12 + 1k easy
Thurs - Run - 2k easy, 1 min race x 1 min easy x 5 + 1k easy
Fri - Swim 2 - 2.5k - 500 easy, 20 laps x 25 fast every 4th, 1000m paddle pullbouy band, 500 easy
Sat - long run - Easy to moderate - 1h20m
Sun - bike 60k - easy, moderate, hard then 10k run as you feel.

right now running is my weakest discipline. I get tired easily now doc and sometimes feel i cant finish. My A race is an olympic distance coming this May. Trying to be conservative don't want to do a 70.3 yet till like next year. things i have issues on: I feel I'm not improving in my run. really want to go atleast sub 1:55 on a 21k but have never done a half yet, my 10k sadly is 1h3 sec++ always. What keeps me going is remembering that it took years for people to be world champion (ofcourse not my goal) but somehow i really want to loose the weight by july and be faster for my A race on may. I've been training for a year and a half now doc.

dexter

p.s. Eating habits: I try to eat heavy (after the workout) in the morning and start to eat less and less in the evening(if things workout). Usually I exercise with no breakfast except for a hard day like on a sun. Am i working too hard doc? Athletes? need your prescription. thanks!

[Matthieu O’Halloran - "M@"]

Hey dexter im not doc but I know your a pinoy! And if you eat like most of them then that could explain a few things.

First off is stay away from the weight scale, it makes you over think!

Dont get in the habit of training on an empty stomack because come race day, you will surely have problems eating and racing on an empty stomac is a sure no no.

Best is to eat a balance diet and add variety versus just rice like potatoes, beans,pasta,bread,ect. during the day and dont abuse the meat, in the philippines I see people eating meat every meal and too often eating 3-4 types of meat in one sitting!

That causes your stomack to go into over drive and compromises the absorbtion of your food.

As heathy super is important for endurance athletes. Its the best time of day to eat meat, as it will keep feeding you for a while and has low fairly low glycemic index.

For the bed time hunger, best is to eat nut or almonds, as it will fill you up quick and will slowly release insuling in your blood stream, so no energie spike before bed!

All the best in SUBIT!

[doc]

hi
what a great email from matty .
only thing i would do
may be different
is on your long run , on sat
then your doing a tuff day on sun
i would swap it around
do the bie run on sat
then long run  on sun after
the bike run
cheers

[dexter_ding]

yes doc!

thanks matty for another awesome email!

so when i loose the weight would it mean i could go faster? what are the items i can snack on during the day? what's a typical breakfast for you?

thanks!

p.s. stopped on the soda, fruit juices(here in the philiipines they are so sweet), sports drink. is this good?

[Keegan Williams - "kiwiman"]

Water with a bit of lemon juice is quite nice, and no calories

Keeping a food diary for a week or so might be a good idea, as you soon see what you are really eating, can be quite different to what you think. Then can assess from there

[Matthieu O’Halloran - "M@"]

Hey dexter, my favorite breaky is  warm bowl of oats with brown muscovato and coffee of course!
Breaky # 2 is most always, eggs with bread and fruits.

One tip is to stay away from dairy  products in between workouts in the day, because it can give many athletes stomack problems during the later session.

Good snacks are salads, fruits, peanuts, dark chocolate, granola bars, crackers, ect are all pretty lite and healthy to eat during the day!

You dont have to go cold turkey on the rice, but try to maybe have it max once a day, because it can be a vicious cycle, eat/energie/tired/hungry again withing an hour!! And even replacing the white rice with the brown is a great lunch in my mind!

[dexter_ding]

wow! thanks matt! currently i only have mornings to workout 2-2.5 hrs. is that enough or should i still workout in the evening? thanks a million!:)

[Matthieu O’Halloran - "M@"]

Hey Dexter, for your training, theres a few options you got. Depending on your schedual of course! if the long morning sesison are tiring you out, for your real life during the day, then heres some option to mix it up!

1-you can do a short prep session in the morning to open the body, and then have a steady session in the evening.

2-you can do your hard session in the morning, and then use the evening session just to calm down the body and get ready for then next day

3-you can take the morning off and have yourself a solid evening session

4-you can do long and steady session in the morning and then take the evening off

Theres many ways to do it, according to your timeline and fatigue levels!

[dexter_ding]

thank you thank you thank you matt! will keep you posted with my progress.

thanks doc, alex and team tbb. you guys are simply priceless!:D