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Posted by u/liftingtogether··Cutting

Did I mess up my nutrition after 22 weeks of running and lifting?

TL;DR: Looking for advice on adjusting macros after 22 weeks of running and lifting at 2400 kcal.

I've been eating around 2400 kcal while running 30 miles a week and lifting for 22 weeks, but I'm not sure if my nutrition was on point. I just got my DEXA scan done, and I'm curious if anyone else has experienced similar challenges with their body composition during a cut or recomp. How do I make sense of my results and adjust my macros from here?

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u/thecraftychef·

If you're looking for meal ideas, I've got a bunch of healthy recipes that are easy to prep. Try a quinoa salad with chickpeas and lots of veggies. It's packed with protein and fiber, perfect for recovery!

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u/recipequeen44·

For cutting or recomp, you can also play around with your meal frequency. Some folks do better with smaller meals throughout the day while others prefer fewer larger meals. Experiment a bit!

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u/deadlift_dan·

Honestly, as long as you're progressing with your lifts and running, you're on the right track. Just keep pushing those PRs. The body comp will follow!

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u/recipequeen44·

You might want to analyze your macro breakdown. If you're running and lifting, you might need a balance of carbs for energy and protein for muscle recovery. For example, I follow a 40/30/30 split and track everything on MyFitnessPal. It helps me stay on top of my intake, especially when I'm prepping meals.

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u/bodyweightbeast·

Honestly, the DEXA scan is a good start, but don't stress too much about the number. Focus on how you feel and progress in your lifts. I had a similar experience where my body composition didn't reflect how strong I was getting.

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u/liftingtogether·

This! Tracking macros is a game-changer for so many of us. I started using MacroFactor recently and it's super user-friendly, plus it adjusts your targets based on your progress. You might find that you need more calories than you think to maintain muscle while cutting. Have you thought about trying a reverse diet if your body composition isn't what you expected?

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u/powerliftingpaul·

You might want to consider adjusting your carb intake. For someone doing that much running, carbs are essential for recovery and energy! I've been there, trying to cut while doing heavy lifting and cardio. It's like trying to balance on a tightrope. Are you also doing any deload weeks or recovery sessions?

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u/brokeandbulking·

Food prep is key, man! I cook big batches of rice and chicken on Sundays. Makes it so much easier during the week.

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u/brokeandbulking·

Man, I'm on a budget and trying to bulk. I keep it simple with budget-friendly protein sources like eggs and canned tuna. Gotta make every dollar count!

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u/carbloadking·

Ngl, I can't live without my sweet potatoes and rice. They keep my energy levels high, especially on long run days

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u/recipequeen44·

It sounds like you've been putting in a lot of hard work! With your running and lifting schedule, it's crucial to track your macros closely. I like using MyFitnessPal to monitor everything, but I've also heard good things about Cronometer for more detailed micronutrient tracking. Have you thought about your protein intake? I usually aim for at least 1.6g per kg of body weight, especially when cutting.

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u/lightweightsfordays·

I'd just focus on having fun with your workouts. Mixing lifting with running can be tricky, but enjoy the process! If it feels like a grind, you might wanna switch things up a bit

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u/homegymhero·

Tracking can be a pain, but I've found that logging my food in Cronometer helps me see micronutrients too. You might be surprised at how much vitamins and minerals can affect your performance. If you haven't tried it, give it a go.

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u/gymratbutchill·

Bro, I just run for the snacks afterward! But seriously, macros can be tricky. Just listen to your body and adjust as needed. Maybe add in some more carbs for those long runs!

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u/6footdadbod·

I feel like sometimes tracking macros can get overwhelming. I try to make it simple by just focusing on my protein intake and then eat what feels good from there. As a dad, I've learned to balance my meals around the kids' schedule too, so it's all about flexibility.

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u/6footdadbod·

Lol, 30 miles a week? Bro, you're killing it! But let's be real, if you're not tracking all that food, you might be leaving gains on the table. I had a buddy who thought he was eating enough during his cut, but turns out he was way underestimating his intake. Make sure you're using an app that tracks everything accurately, or you could be in for a rude awakening.

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u/powerliftingpaul·

For your level of activity, 2400 kcal might be low, depending on your body weight. As a powerlifter, i always adjust my intake based on my training intensity. Have you considered upping your calories to see if that improves your energy during workouts?

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u/thecraftychef·

I'd recommend incorporating more healthy fats into your meals too. Things like avocados or nuts can keep you satisfied and help with recovery.

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u/carbloadking·

Yup, definitely based to keep an eye on your macros. I personally love a good carb load before my runs. Oats and bananas are my go-tos! Energy levels are key.

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u/lightweightsfordays·

Gotta love those post-workout snacks! Keep it light and enjoyable, maybe a smoothie with some protein and fruit.

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u/6footdadbod·

Totally hear you on that! I've learned that it's all about finding what works best for you, especially when juggling a family and fitness

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u/gains_4_days·

I find that when I don't track, I tend to underestimate my intake. Have you tried using an app like MacroFactor? It helps me keep everything in check without the stress.

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u/cardio_is_life·

Facts! I did a similar running and lifting routine and learned that my nutrition was way off during my first cut. I think it's crucial to get enough carbs, especially when you're running so much. I usually do a carb cycle to keep energy levels up! If you're feeling drained or not recovering well, it might be time to adjust those macros.

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u/liftingtogether·

A buddy of mine was in a similar spot and found that focusing on whole foods made a huge difference. You might want to consider meal prepping to help stick to your macros. Plus, it's way more fun to cook together!

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u/briankoel·

When I was cutting, I was around 2500 kcal while lifting and running. I didn't see significant changes until I made sure my protein intake was solid. Maybe it's worth recalibrating your intake based on your workouts?

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u/cardio_is_life·

This! Running alone can eat up your muscle if you're not careful with your nutrition. I always keep my protein high, especially during high-mileage weeks. Have you thought about cycling carbs?

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u/bodyweightbeast·

I think it's good to experiment with tracking but don't let it consume you. Maybe try intuitive eating for a while and see how your body responds.

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