Breakfast needs to be biggest meal of the day! myth or not?

That's about the time and distance I ran to get to the gym to start training. Once there, 3x3 on the heavy bag, 3x3 on the speed bag, 3x3 jump rope, 3x3 shadowboxing, 3x3 sparring, then ab work of sit ups and medicine ball.

I'm too old and beat up for all that now. I do some rope jumping, cycling and eliptical machine for cardio. Then weight training with free weights and a cable machine for strength and toning. I need to get a new heavy bag since the last one got ruined by moisture.

 

eat carbs before training, ESPECIALLY for a long time.
if you want to get fitter, carbs wont affect you but a lack will hinder. if you want to lose weight, see how you go with your training and adapt accordingly. so if you havent lost weight in 1 month, instead of running for 40 mins, alternate days with sprinting (carb fuelled!)

 

Double down on the breakfast carbs. Cut back on the dinner carbs. If you are going on a 2 hour run after eating the carbs? Triple down on them and eliminate them for dinner just eating protein, fat, and veggies.

As long as you are eating whole grains? You should be fine and eliminating carbs won't do anything but sap your energy. Eat a big ol' bowl of oatmeal mixed 50-30% fiber cereal (all-bran) with cinnamon, butter, and honey. Cleans out the cholesterol and colon. You will be full of energy... not full of crap.

With that much running make sure you are doubling down on your iron. Kale, greens, and cooking in a iron skillet can handle that.

 

Breakfast is definitely the most important meal. If you are sticking to cutting bodyfat diet then plenty of fibre and low gi carbs in oats, wholegrain bread, bran, saltanas. Protein Eggs, yogurt, milk and fruit. You can have fruit juice (not the sugary kind), green tea, coffee whatever you like.

 

On the subject of carbs, as a rough guide how long before training should I chow down and also how big a serve should I have for an intensive 45-60minute session?

 

Throw in some fruit for quick carbs.