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Need some help on diet thanks!

Your training is backwards. Why run 14km daily if you are a 5-10km runner, a 14km run is something you would do once a week or so if at all. Also you should be preparing for your season now not later. Your body fat will decrease with hard training if you try and lose weight as fast as possible now you are going to reduce your race speed even more than it is already compromised.

For you strength training should be limited at best, twice a week with a lower volume would be a better idea as you do not need a lot of strength for your sport but you will still gain some strength as it is. I would really suggest you not do any as a 5km runner is all about type I muscle fibers and heavy weight sessions do nothing for these and increase your type II fibers which in the end is detrimental to your progress. Heavy weights can induce changes in your Type I fibers to make them act more like Type II fibers (these are only small changes but they will still effect your efficiency as a long distance runner). You can lift with light weights and very high reps which will tax your Type I fibers more but the added benefit may not be worth it for the extra time and recovery needed for the training.

Extra bodyweight is not ideal as you want to be as efficient as possible, so gaining more muscle mass would not be your goal. You should really focus on getting your 5km runs through interval training, distance work, tempo runs etc.
 
dave said:
Your training is backwards. Why run 14km daily if you are a 5-10km runner, a 14km run is something you would do once a week or so if at all. Also you should be preparing for your season now not later. Your body fat will decrease with hard training if you try and lose weight as fast as possible now you are going to reduce your race speed even more than it is already compromised.

For you strength training should be limited at best, twice a week with a lower volume would be a better idea as you do not need a lot of strength for your sport but you will still gain some strength as it is. I would really suggest you not do any as a 5km runner is all about type I muscle fibers and heavy weight sessions do nothing for these and increase your type II fibers which in the end is detrimental to your progress. Heavy weights can induce changes in your Type I fibers to make them act more like Type II fibers (these are only small changes but they will still effect your efficiency as a long distance runner). You can lift with light weights and very high reps which will tax your Type I fibers more but the added benefit may not be worth it for the extra time and recovery needed for the training.

Extra bodyweight is not ideal as you want to be as efficient as possible, so gaining more muscle mass would not be your goal. You should really focus on getting your 5km runs through interval training, distance work, tempo runs etc.
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I presume he is doing this for looks. That is just an asumption..

But like dave said, your body knows it is easier to run long distance lighter so it will strip muscle because of that...

At the end of the day asses your goals

Tell us what exactly you truly want to see and achieve..

Then someone can try to give you proper advice regarding your goals..
 
dave said:
Noobs he said he is coming up on comp track season and runs 5-10km.
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Then why does he want to gain muscle i dont understand?

When i said re adress his goals i meant think about why he wants to do each thing..

Maybe he wants to build strength for ego and muscles for looks.. He has to work that out. Then let us know..

Maybe he realises he cant do both and will quit running to pursue somethign else this is all i was asking he has to be clear on what he WANTS not what he is doing, because what he wants and what he is doing are 2 different things...
 
Thanks for your help so far Dave and n00bs!
Running is my sport but strength training is one of my hobbies. No use being a good runner with the strength of a child. Looks is a nice bonus, but not my main concern. I am basically looking to be a light bodyweight with a high strength to weight ratio. So I thought heavy strength training while ruducing bodyfat (deadweight) would help me achieve this.

Dave, I don't think I would be able to do intervals or typical 5km training while lifting heavy weights and dieting down.
 
You picked a hobby that is the opposite of your sport. Either change your sport or drop your hobby you can not do both together without a major compromise (basically you will suck at your running and you will only get mildly strong and slowly).
 
dave said:
You picked a hobby that is the opposite of your sport. Either change your sport or drop your hobby you can not do both together without a major compromise (basically you will suck at your running and you will only get mildly strong and slowly).
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Like a porn star priest?


lol
 
Go reread my posts I put up for you I explained it then. They are two opposite ends of the sporting spectrum. Lifting heavy will make you a good power athlete, 5k-10k running will make you a good endurance athlete. THEY DO NOT INTERSECT. You either choose to continue your sport and stop lifting OR you start lifting properly and choose a track event that works with it (100 or 200m sprinting, long jump, triple jump, field event or team sports).
 
Need some help on diet thanks!
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John555 said:
I come from a distance running background, but after getting injured/sick and a few months off, I am around 6-8 kg above my ideal race weight. Im 178cm, 66kg, probably around 15% bodyfat. My goal is to lose 7 kg, with a time limit of 3 months. Ideally be at 7-8% bodyfat.

My friend directed me to this site and said it might help me acheive my goals. After much research here is my propsed diet and training. Any help/opinions/critique is highly aprpeciated.
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Get your priorities in order and listen when an advice has been given to you. If you disagree with the given advice then challenge it with some back up. To reply by saying:
I'm not really concerned about my "health" right now, just my goals.
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is to show utter disrespect to yourself, not to mention insulting the intelligence of some of Ausbb members who are lining up to help you.

So please do us all a favour by first listening to what the people who know what they are talking about are saying to you.

I'm not short on helping you out here, but first thing is always first and that is laying down the foundation. Now in your case it's about demolition rather than construction. We both know that if we wanted to pull down a tall building, we would first have to place the detonator charges in their appropriate locations or else we would have a disaster on our hands instead of a clean pull down of the building.

Now are you willing to listen or are you simply here to test our knowledge?


Fadi.
 
dave said:
Go reread my posts I put up for you I explained it then. They are two opposite ends of the sporting spectrum. Lifting heavy will make you a good power athlete, 5k-10k running will make you a good endurance athlete. THEY DO NOT INTERSECT. You either choose to continue your sport and stop lifting OR you start lifting properly and choose a track event that works with it (100 or 200m sprinting, long jump, triple jump, field event or team sports).
Click to expand...

Thanks for your help. I think you do make a very valid point here.
 
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