💥How maintain muscle mass While doing endurance sports💥
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🔥Over the past four I have implemented hybrid training to maintain muscle mass and strength while pursuing endurance goals! Over these four years I have
- qualified for the Boston Marathon (when the time was 3:05)
- PR marathon 3:01
- ran a marathon with a 20 pound vest (3:38)
- ran a marathon with a 40 pound vest (3:47)
- ran an ultra marathon
- completed 2 Full Ironman
- 1 Half Ironman
- 5 Half Ironman in five days
* Now currently training to make some PRs this triathlon season!
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- throughout this time I have been able to maintain my muscle mass and strength in all core lifts!
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How was I able to do this? And how can you do this? By implementing training and nutrition philosophies from the legends @rossedgley @alex.viada
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💪Strength Workouts💪
💥4-6 days a week mixed with Power/Hypertrophy/Accessory Work
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🍕Nutriton🍕
💥EXTREMELY IMPORTANT:
1. Find your BMR: mine is 2030 x 1.25 daily activities (not workouts just everyday work life) = 2,537 calories
2. Add workout activities (from the hybrid athlete)
💥Calories to replenish by exercise 🏃Run: Body weight in lb x miles x .66 + 10%
🚴Cycle: .29 x miles x pounds + 10%
🏊Swim: 2.9 x miles x pounds + 10%
🏋Workout: 1.5 x hours x pounds + 10%
💥lean mass gain 5% above these parameters until .25-.5 pounds gain per WEEK or slow fat loss would be below those parameters.
💥Average caloric intake over for me is around 4,200 Daily.
🍌🍗🍕Macros: -Carbs 55%
-Protein 25%
-Fat 20%
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🏃Cardio🏃
💥Current doing 12-15 hours of cardiovascular activity a week! This is mixed with swim, bike, run! Running currently only takes up about 4 hours of this.
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💥This is a TON of information in one post but this is what I have done over the last four years to maintain size, strength, and be able to participate in endurance sports.
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I share this with you to hopefully encourage and inspire you to break through the stigma that you cannot do endurance sports and strength training! Do not set limits on yourself, just set goals that makes the world look at you like your crazy… and then go prove how crazy you are!
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