Training & Weight Loss

[Paul_Dean]

During this quarantine, I've been focused on getting healthy by rowing 5 days a week and tracking what I eat everyday. My goal is to have a "rowers" body and finish a rowing marathon within this year. In order for me to not get burned out during these rowing sessions I consume a higher amount of carbs. To be specific my macros are set for 60/23/17 (carb/fat/protein) with eating mostly healthy foods such as veggies, fruit, lean meat, peanut butter, and homemade sourdough bread.

I notice my body weight is not going down, but my body is starting to look more fit these days. My body fat percentage is about 30% at a 6'3" height and 30 years of age. This body fat percentage is based on my neck and waist measurement (neck at 16" and waist at 45"). Loosing weight has always been a struggle for me as my body tend to put on weight easily.

I would prefer to reduce my body fat percentage and keep up my marathon training. Though, I understand that achieving both goals at the same time may be difficult to achieve because of my high carb intake. If I need to focus on one goal at a time that is understandable. However, which goal should I focus on first? Secondly, what macros would to recommend for both of these goals? Or set of macros to achieve both goals at the same time?

[lindsayh]

my guess is that if you are not losing weight then you are eating too much - total calories are too high.
There are many here who argue for a reduced carb/higher protein consumption

[Huopaaja]

You don't need carbo loading for easy rowing, where a big chunk of the energy should come from body fat. I'd try doing easier rows with less carbs on your system (or even fasted) and harder rows when your better fed.

I'd also suggest replacing some of the wheat bread with slower-digesting and less energy-dense carbs, like veggies, legumes etc. That will also tweak your macronutrient breakdown advantageously, I think.

If you're willing to take the trouble of reading labels and weighing your food, counting calories and weighing yourself frequently is a surefire way to weight loss. It's easy to get in more calories than you think, and one's basal metabolic rate may also be reduced during these times when most people spend more time at home.

You need an energy deficit to lose weight; about 500kcal/day is a good number to start with. That yields a sustainable weight loss of about about a pound per week. If you fail to achieve that (or whatever target you set), eat less and/or exercise more.

[mitchel674]

Can you be a little more specific about your marathon training? How much are you currently rowing?

You will not lose weight by exercise alone. There has to be an associated reduction in your caloric intake.

I'm also training for a marathon. Currently rowing 50-60km each week. I am constantly hungry, but I am thin and still losing weight despite trying to eat regularly.

[mict450]

Paul, you've gotten good advise above regarding food intake. It basically comes down to eating less than you are now. How you do that is up to you......plant-based, low carb-high fat, intermittent fasting, potato only & on and on. Pick something that you can live with.....not a diet per se, but a lifestyle change. Look upon erging as fitness only and not as a calorie burner. Otherwise consciously or unconsciously, we all have a tendency to indulge ourselves as a reward for our good training habits. No amount of exercise will ever compensate for what we put in our mouth. Good luck on your journey.

[JonCass]

Otherwise consciously or unconsciously, we all have a tendency to indulge ourselves as a reward for our good training habits.

I like that, it's certainly what I would say to myself through out the years, "Ive trained hard I can eat what I want" which is then often followed by "Im not making the impact I thought I would on my body". Certainly I saw the muscle and size gains but often under the fat.

Find an eating regime (hate 'diet' because it conjures up starving yourself to me) that is healthy and meets your goals and most importantly you can stick with your lifestyle (both in quarantine and out).

I thought a 40 40 20 Carb/Protein/Fat split would be a good target, is the general recommendation different to fuel for rowing ?

Jon