Lost...need some serious guidance

[EBF_2356]

Some people who have spoken with me have an idea of my background.
Competitive runner and semi professional cricketer.
Stats: M, 5 ft 10, 168lbs
Goals: stay lean, be fast, able to utilize more fats for energy at higher heart rates. Run my 10km race event under 33 minutes.
DIET: was on paleo but have moved off it due to the lack of High intensity running that I was unable to sustain.
I react well to low carb so less than 100g a day. Over this I bloat.
I get 40% from protein and rest healthy fats
Supps: MST Cordygen line up(v02,cre-02,shred, carnage)
Drive(using soon on stim free cycle)
Lit up
Cit mal
bulk ALCAR
Bulk LCLT
Fish oils
Digestive enzymes
Vitamin D (4000iu per day)

Help: I am goin back to low carb zone'ish plan to achieve my goals.
I understand Glycemic index and load.
I have a bit little touch of tub(stubborn) area lower stomach. Want to get rid of it also.
Training is:

3 days moderate to high intensity running at 75%+ max HR 40minutes (8.5-10km depending on my HR level)
2 days is sprints at different lengths.
- 3 sets of 5 at 40m in 5 seconds (6 second break then go again) = 15 sprints
- 10 reps of 70m in 10seconds (15second recovery)
- 6 reps 100m in 15 seconds (15 seconds rest then go again)

No more weight training for me. I feel I have enough strength to maintain with core workouts and running.

Thoughts and advice please.
I am out of work now so I lost my running coach and am using what Supps I have left.
Need help please.
Thanks everyone... Very much appreciated

[kevinhy]

If you want to stay lean and get faster, I would strongly recommend you incorporate some strength training into your routine. It's been noted that the strength of a persons squat correlates to their sprinting speed. It's also no question that weight training helps people get/stay lean. You said you follow a lower carb approach, are you utilizing any carb refeed periods?


I would at least include a squat/deadlift day into your program 1-2x a week. Theres a reason elite coaches get their athletes to squat/deadlift.

[EasyEJL]

I react well to low carb so less than 100g a day. Over this I bloat.

just as a question, is that from any carb sources? although I get some bloating from certain grains, I can easily take in 500g of carbs in a day from whole fruits without noticeable bloating.

[JajaNe20]

just as a question, is that from any carb sources? although I get some bloating from certain grains, I can easily take in 500g of carbs in a day from whole fruits without noticeable bloating.

500g of carbs from fruit, that's a lot of fruit!

[EasyEJL]

500g of carbs from fruit, that's a lot of fruit!

seems pretty easy when its mostly bananas and pineapple

[JajaNe20]

I smash two nanners everyday and 1 apple, Fruit is good!

[EBF_2356]

If you want to stay lean and get faster, I would strongly recommend you incorporate some strength training into your routine. It's been noted that the strength of a persons squat correlates to their sprinting speed. It's also no question that weight training helps people get/stay lean. You said you follow a lower carb approach, are you utilizing any carb refeed periods?

I would at least include a squat/deadlift day into your program 1-2x a week. Theres a reason elite coaches get their athletes to squat/deadlift.

I did gym, got so tight I lost my running technique. Afraid of starting again

[EBF_2356]

just as a question, is that from any carb sources? although I get some bloating from certain grains, I can easily take in 500g of carbs in a day from whole fruits without noticeable bloating.

All grain/starch. I can do 1/2 cup oats+quinoa breakfast, quinoa in my salad at lunch and a touch of sweet potato at night. I used to do basmati rice at lunch. I blew up like a balloon. I'm pretty sure to have a gluten intolerance. But I do love my veggies( broccoli,cauli,asparagus,etc)

[EasyEJL]

All grain/starch. I can do 1/2 cup oats+quinoa breakfast, quinoa in my salad at lunch and a touch of sweet potato at night. I used to do basmati rice at lunch. I blew up like a balloon. I'm pretty sure to have a gluten intolerance. But I do love my veggies( broccoli,cauli,asparagus,etc)

hmm then maybe rather than go low carb, go moderate carb (200~ a day) with fruits as primary source. I think your performance will be better that way running.

[EBF_2356]

seems pretty easy when its mostly bananas and pineapple

Never been a sweet tooth. I don't mind a cup of mixed berries a day but that is say 10g carbs...minimum amount. Low GI.

[EBF_2356]

Well this morning was sprints. It's almost 9am in Australia.
Was up at 6:30 had my v02 ultra amd shred ultra started sprints at 7:10 and did
10x30m (10second cycles)
10x50m (25second cycles)
10x80m (40second cycles)

9x30m shuttles with no rest in between.
Was fasted sprints (last meal other than kit up before my cricket sprints last night at the track.
I am no where near smashed but woke me up and I got a little sweat going and I did get the shirt off. Casper was out. Yes I am white like a ghost but have tannish arms and legs from shorts and t-s.
Breakfast- 60g uncooked quinoa/oats/barley + 1 scoop iso sensation91+ 1/4 cup blueberries+2 tbsp of slivered almonds
1/2 cup egg white substitute and 1 yolk.

So far so good I hope with choice of foods

[EBF_2356]

BUMP

[ZiR RED]

Just some thoughts:

Consuming a high fat diet does not improve fat utilization during aerobic work (your 10k).

Next, when it comes to maintaining energy production via the utilization of fats, fats burn in the fuel of CHO.
Refer to the krebs cycle and the entry of Acetyl CoA which requires OAA. If CHO is inadequate or not utilized correctly, then OAA will be used to form glucose, and the extra Acetyl CoA will be converted to ketones rather than being oxidized to produce energy.
This is fine if you are on a low CHO diet and your main goal is fat loss; however, if you are trying to improve performance, then you are not extracting maximum ATP from beta oxidization (fatty acid break down) and this may be holding you back.
Thus, if you're not consuming enough CHO your workouts are going to be compromised and you'll never realize your goals of increasing endurance and speed.

Next, whether its for performance or body composition purposes, fasted high intensity interval training is compromising the effects of that mode of training.

Resistance training is a must for improving speed of any kind, though what type of resistance you do will depend what type of running you are trying to improve (sprinting, middle distance, long distance, etc.) A balanced strength program with ample mobility and stretching will improve running technique. In addition, plyometrics will improve running economy.

Br

[EBF_2356]

Thanks man...
Tinkering and playing around. My body is pretty responding. I was my leanest running at 6;30am fasted at 150bpm minimum or 40 minutes notching up almost 10kms then.
I wanna get that leaness back and have that endurance at the same time. During this time mh only carbs were straight after running that being oats and wpi and egg whites.
Would I see a better ROI by using sweet potato instead of oats?

Or should I have a small amount of say BCAA first thing before running(5g)?
So many questions...

[EasyEJL]

sweet or white potatoes might be a bit better from the bloating standpoint

[ZiR RED]

If you find yourself bloating from grains, then look into tubers and other starchy roots. More ethnic markets will carry a wide variety of starchy tubers from all over.

Br

And, I still think you should get some CHO in you before your morning run w. the BCAA. A small banana and 5g of BCAA will make a difference in your training.

[EBF_2356]

Will do.
Thanks guys.

[EBF_2356]

Hypothetcal:
1- performance
2- purely aesthetics based
Cardio and food timing?