Is there any research in to proportions of carb/fat/protien intake that is ideal for reducing fat while gaining muscle (getting lean)?
I’m a 30 year old female in good shape. I eat relatively healthy and exercise daily. By exercise, I mean I run 30 kms a week and am training to road race (cycling) in the spring (90 minutes twice a week currently, to be increased as the winter season progresses). I also do yoga two or three times a week, though this amount of yoga is new - it was previously about once a week. I don’t weight train but am adding two to three weight session a week on to my routine right away.
Anyhow, I’m chubby. I must be eating too much of the wrong thing, or my proportions are wrong, or my long history of eating disorders has really messed me up. If I want to race in the spring, or beat previous tri times, I need to slim down.
What do my meals need to look like? What should I add or change about my routine? I feel like I should know this, but it’s getting frustrating because I’m having trouble figuring out what I’m doing wrong.