Sorry for being so vague.
This all adds up to ~2500cal, 40%carb,30 pro, 30 fat.
Increase cardio performance should be, maintain aerobic activity. During the summer, I am a competitve endurance athlete. My objective for the next 2-3 months is to bring my self to a lower race weight. I am 23, 5’9" 165 right now 10%bf, and Id like to get to the 145-150 range.
Dont read this like Im a 17year old looking to show the girls my abs. When racing over hills for hours at a time, carrying the least weight is a huge advantage.
I am not doing any high intensity aerobic training for a while, so I want to get a jump start the body composition.
Thanks for the help[/quote]
I have more questions than answers.
1–I don’t run much at 280, but I would think that unless you have exhausted all other options, simply losing weight is not going to make you faster. Am I right/wrong?
2–at 10% bodyfat, how much lower do you want to go? Maybe for a specific time range leading up to a race/marathon you would want to ride low, but lower than 10 is pretty low to stay at.
3–by staying at 165, but increasing sport specific muscle, wouldn’t that be as beneficial as simply lowering weight/bodyfat?
Wouldn’t getting stronger equate to getting faster for someone at your present stats?
So–to get stronger you simply lift weights. For your goals I would stay in the 6-12 rep range. Vary the rep schemes and total volume fairly regular. Seeing as total strength is not your goal, simply hitting the gym regular will pay off.
That diet is pretty strict, but if it works for you great. I would look at pulsating your carb intake periodically. That is a failrly low level and you may see fatigue without an ocassional bounce in carbs.