I want to do a half marathon in a month and have been training this year with some breaks. Last time I did my half marathon, I notice I had still body fat around tummy and face.
I want to get the 6 pack 7 percent body fat look. I estimate myself at arounr 11% comparing with people's bf according to their pictures.
I am currently doing high protein low carb low to medium fat diet. Problem is no energy for runs. Having said that running on low carb forces body to use fat efficiently for runs which is good after 1 hour of running for those fun runs.
This is my current diet/exercise pattern
630 am 1 banana 1 egg and some bowl tune or 1 cube slice of cheese(93 percent less fat cheese) [All my cheese slice are rectangular shape 6cm x 4 cm x 0.3 cm]
700 am run 8-9km
8 am post run 1 slice of cheese 1 cup of green tea
1030 am 1 small can of tuna in brine
1300 pm 1 piece of skinless chicken or lean steak beef cooked on grill + 1 slice piece cheese + steamed green veges
1700 pm 1/2 piece of skinless chicken 1 slice cheese
1800 pm gym work out for 1 hour
1900 dinner 1.5-2 pieces skinless chicken / lean beef steak with steamed green veges
I do cardio 4 times a week
I wanna ask 2 things..
1) to maintain ketosis, can I have carbo prior and after cardio/workouts and how much carbo? Is milk drinks ok?
2) I want to do longer than 8km runs and I do not have enough glycogen stores to do it. Should I have a carbo meal night before a long run or just a good carbo meal 2-3 hours before?
Thanks for the input.