endurance/keeping muscle

Here's my diet (and excersize to reflect energy demands):
I'm tying to train for a half-marathon while maintaining muscle mass.

Breakfast

1/2 cup oatmeal,
yougurt or milk (8 0z)
fruit

snack

approx. 200 kcal complex carbs.
15 g protein
fruit
Lunch

approx. 300 kcal complex carbs
25 g. protein
vegetables

snack.

300 g kcal complex carbs.
15 g protein
fruit.

post w/o
protein shake
25 g protein,
1tbsp honey

dinner

300 kcal complex carba
50 g. protein
vegetables

snack
protein shake
25g protein

The components of my diet rotate:
complex carbs :cous cous, brown rice
protein:beef, chicken, fish,
vegetables: various fresh produce.

Excersize: running (4 days/week. approx 15 miles a week, a long run in the beginning, a speed run in the middle, a short run, and a hill run at the end)
liftin (maintenance lifting on running days, going through muscle groups after running/cardio)
other cardio (eliptical machines, stationary bike, approx 40 min after shorter runs and non-running days. )

Stats: 6.0, 200 lbs approx 18% body fat.

I would like to run this thing (got into it as a bet) without loosing any substantial muscle.
Any suggestions?
thanks.

"I'm tying to train for a half-marathon while maintaining muscle mass. "

This statement in itself.....is an impossibility. Good luck to you bro. :wg:


My guess is....it will be DA'MN hard not losing muscle.

Jake

Once again....Pat Tillman(god bless america, he was a hero). He did a marathon, and then a triathlon, and still managed to play in the NFL.

bump

Are you Pat Tillman?

If not....you still have a problem.

Try to eat a good amount of Low-GI carbs before running, i.e. Oatmeal. That should help you retain some muscle and then you need to drink basically a PWO shake when you are donw with training. This is no easy task but you should be able to maintain muscle. BTW usually runner don't want alot of muscle, smakes it way harder on the body, is this like a charity race or something?

Quote:

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Originally Posted by tretch187

Are you Pat Tillman?

If not....you still have a problem.

---

Are you Arnold Schwartzenegger?

if not....why are you trying to get big?

My point is, rather than flaming someone, constructive criticism is better, bro.

Quote:

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Originally Posted by Giantz11

Try to eat a good amount of Low-GI carbs before running, i.e. Oatmeal. That should help you retain some muscle and then you need to drink basically a PWO shake when you are donw with training. This is no easy task but you should be able to maintain muscle. BTW usually runner don't want alot of muscle, smakes it way harder on the body, is this like a charity race or something?

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Yeah, it's a bet with girlfriend. I am not a runner, however, I want to challenge myself. Time it takes me to finish is not an issue. What I'm after is running 13.1 miles without a stopping. So, I would like to retain muscle mass (if I loose some, that's OK, I'll re-gain it later). So, in so many words, this is not a usual thing for me.