Calling all experienced runners. Please advise me as to how I can lose body fat during a training cycle.
It seems to be a difficult caloric balance to maintain to train for performance while trying to lose body fat. I've tried cutting down on calories, but had some difficulties during hard workouts where I bonked in the middle with no energy.
I'm a 24 year old female and weight about 130 lbs. I run about 40 miles per week, but am expecting to go up to 50-60 in the coming weeks (two marathon training cycles with a marathon next spring at the end). I'm in ~1:38 half marathon shape.
My current diet is very healthy, I have no trouble eating nutrient dense foods, and I rarely eat calorie dense & super processed foods. Fish, grass fed beef, chicken, turkey, pork. Salads 2x per day with homemade lemon miso or apple cider vinagrette dressing. Oven roasted beets, sweet potatoes, brussel sprouts, minestrone and veggie soups, veggie stir fries, you name it. I love the Run Fast Eat Slow cook books, but realize they are high fat.
A typical day for me would be: oatmeal w/ fruit kale salad w/ roasted veggies and a protein source soup and a salad w/ veggies and protein
I'll have an extra protein snack after a hard workout, sometimes a protein bar or UCAN drink, but I prefer chicken or eggs with some plant fiber. Before a tempo I like to have a UCAN drink which is about 200 calories. But tempo runs will be between 8-13 miles, so that's a lot of caloric expenditure for that day.
Any advice on what to adjust in terms of caloric intake and macros, while also not bonking in my workouts?