Tuesday, September 16, 2014

Nutrition Plan for IMTX!!

I have really been struggling with weight.  I know I am by far not fat, but I also know that I am not at an ideal racing weight either, and even more than I was year ago.  I have been reading a ton, and was really getting fed up with the conflicting information I was getting.  On one hand, you read to cut carbs and really restrict calories.  However, you need calories and carbs for fueling your training, especially as I head into Ironman training.  Then you read that it is impossible to lose weight during IM training, because of that fueling.  I kept thinking there must be a happy medium where you can fuel properly, but also in a way that will allow all that training to pay off!

I decided I was sick of it and started looking for help.  I wanted to meet with a nutritionist, but not just any nutritionist who understood athletes and their needs for fueling properly, not just in training, but in a race scenario. I  know that working in the high school, TOSH (The Orthopedic Specialty Hospital) helps train our athletes and I looked on their website and they have quite the program.  I saw that they have nutrition clinics or individual consultations.  I immediately called the number and set up the appointment for yesterday.

I met with Kary.  She was awesome!  She told me that I was right that there is a happy medium.  We weighed me (fan-freakin-tastic.  I had lunch on the drive down) and more importantly than the weight saw my body composition.  I am at 23.4% body fat, which is good for my age.  However, she said that it was not unreasonable given my activity level and goals to reduce that.

She said that while we will work on weight, that body composition is what is more of an indicator.  With all my training, and especially since adding weight training 3-4x a week, muscle may build and burn fat, which doesn't necessarily mean a lower number on the scale.  She gave the example of a marathoner my age that she has been working with for 6 months.  She hasn't lost a single pound, however she has dropped her body fat composition by 12%!  She looks leaner, has dropped clothing sizes, but the number on the scale is still 138.  If that is the case with me, I totally won't care!  I just want to be leaner and stronger, I am not set up a certain number.

So, these are the goals we have set for me to start with:

1) Limit calories to 1800 a day, except for days of longer runs and rides.  We noticed that this isn't far from what I am currently eating, but to more evenly distribute those calories through out the day

2) Try to eat fish 2-3x a week.  I take a fish oil supplement, but she told me this is better.

3) While I am in my off season and have some freedom to play around with exercise, try HIIT at least 2-3x a week.  This can be speed work while running, but also crossfit style training, or my Jillian Michaels DVDs that have intervals as well.

I am going to follow up with them on average once a month, and we will can change the plan as needed, as I will be upping my activity level when the training begins.  She will also provide me with race day fueling strategies as that comes closer.

I am really excited about this!  I am not thrilled about counting calories again, its a pain.  But I do like that I don't have to give up Diet Coke, just curb it back some.  And I do like that I am going about this in the right way, and the goals we have set are very conservative and healthy.  So, hear we go!  I will keep you posted!

In the meantime, Happy training, racing and fueling!


  1. I always take before and after pictures when I start diets, but I never have the guts to post them! LOL

  2. Yeah, no posting photos for me either!!