How To Eat Like A Hybrid Athlete (Full Breakdown)

A full breakdown of how I'm currently approaching my nutrition whilst training for a sub 3 hour marathon alongside top end strength.
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[@rogueinterrobang]

This is great. The variable model seems so much more natural and gives my brain a load more freedom, because I don't have to worry about recalibrating over a longer term if I do more or less than I had planned in a day or even a week. Because every day is all about eating back what was spent that week. That approach has seen me maintain for more than 2 years after yo-yoing for my first 50 years and then losing 7 and a half stone to get to where I want to be, all while getting quicker and stronger using a hybrid model that has 2 base sessions a week of either strength or endurance and a further 2 sessions that I tweak every 3 months for either speed, endurance, or strength. I've been with your channel throughout.

[@sebwills6377]

Ferguson you’re an absolute legend and the way you take on challenges is always inspiring! I have exams next week so a good luck wouldn’t go amiss 😂 keep up the content man I love it

[@sebwills6377]

Fergus* bloody autocorrect

[@ArmendKrasniqi]

I use fixed approach. And it's working quiet well and fast on fat burning. My TDEE is 2000 cal, and i eat around 2000 cal. Macros 40 30 30, i aim for 200g of protein daily. If i reach that, i don't mind carbs and fat. I train 2x a week per muscle (5-6x lifting a week) and 4-5 days a week running. I trail run, with a minimum 400m of elevation. I run at around 50km a week (not much). I burn on average 900-1000 cals a day per week (according to Garmin) . My goals are to stay on this strategy of cut, until early winter, then bulking for a couple of months. This strategy is working for me, mentally, aesthetically and on performance. I'm 39 yo and my only supplements are whey protein and i just started creatine a couple of days ago. I eat balanced diet, mostly with meat. I think eating surplus, doesn't help people a lot. You'll stuck there, without your 6 packs. It's better to go for a cut as the first phase, and give your self a confidence, looking good and performing good. Then go for gains with a surplus of 5-10%

[@Dan-fj8vt]

reminder to myself to send this video to my brother tmrw

[@Thomas-dp8eb]

Reminder to send this to your brother 🙃

[@JosephDignam]

reminder worked

[@TommyGunner86]

These nutrition videos are great. Love the breakdown of eating back 90% of cardio calories. When i go on long cardio sessions and my watch says ive burned 2000 calories. No wonder im ravenous all day after but i tend to not track my calories so might be overwating after.

[@kristinegoodman7534]

Thank you for this awesome video! I had a nutrition session yesterday with Tom! SO GOOD! It's nice to get advice from people who actually understand those of us that want to run and lift!

[@ferguscrawley95]

Great to hear! Thanks for watching and best of luck with your training!

[@imhassane]

Haven’t watched the whole video but I guess a ton of carbs. I do both powerlifting and running and I’m preparing my first meet and my first semi marathon at the same time, carbs are just the best energy source imo.

[@ferguscrawley95]

Carbs are 🤴 best of luck with your training!

[@vickielouisefit]

On the stones, I’d recommend moving closer to the platform (so close that you have to kind of tuck your head in so you don’t knock yourself out), and then you should be able to load the stone at the top of the triple extension without moving your feet at all. When you’ve lapped the stone, bring your knees in a bit closer together. Won’t make a Mmmmmm much difference at 90kg but you’ll be grateful once you reach that 150kg.

[@jonathonfreelove5321]

Solid video mate with some practical ideas of how to fuel whilst in a slight deficit

[@courtalton]

Would love to learn more and just signed up for the newsletter!

[@reesecain.fitness]

Great video mate 👍🏻👍🏻

[@ferguscrawley95]

Thanks Reese!

[@MrJimis68]

Great video and love the idea of variable days. One question, how do you handle carb loading for bigger endurance workouts whilst on a cut ?

[@jasperm.6162]

Another great video! I was just wondering what app you use to track kcal and macro intake?

[@mikerenshaw7867]

I thought Tom was Johnny there for a sec🥴😂

[@HennersPD]

Fergus, this is fantastic thank you for sharing! Wondered whether you have any guidance as someone interested in hybrid training but doing swimming and lifting instead of running? Wasn’t sure if this is included in your omnia programs? Bearing in mind I’d be training for health and fitness rather than a competition - thank you!

[@ferguscrawley95]

Great to hear thanks for watching! 1-1 coaching would be the best shout here my man (a little too niche for us to justify a general Training Plan for mass market really!)

[@HennersPD]

@@ferguscrawley95 absolutely totally get that, thank you! I’ll have a look and the 1 on 1 coaching you offer - thanks for the reply!

[@HenningColin]

Not sure if I missed it, but if your total is 2,528kcal and you ran and lifted, surely that's a good 1000 kcal deficit. So you'd take on 900 extra kcals, so you should have hit about 3300? Is this just an 800 kcal extra deficit day?

[@ferguscrawley95]

Lifting calories (almost nonexistent anyway) are accounted in TDEE as a baseline in this case, and there were about 200 calories (2x non-alc beers) that were missed from total (as camera died 😂) = running calories as low volume session. Check out the more detailed version here: kzbin.info/www/bejne/aajGg3-Pqaerf6ssi=9lWQ3VRkPzgoQskx (to be updated with our own new calculator soon)

[@patrickhoward9726]

Sorry, this has been asked previously but why do you tend to do you lifting in the morning and running later in the day? My tendency tends to by the reverse so would like to know I'm not missing something. Thanks

[@Mapletime]

I believe it's to get the heavier reps in earliest while fresh and get some nutrition and fluids in while recovering a bit before the running so you can get the most out of it!

[@alfiearmstrong]

Personal preference, mainly. If the other way works for you, don’t force a change for the sake of it.

[@ferguscrawley95]

kzbin.info/www/bejne/qmaZonubg5mKqsUsi=XY26ALuZ9HaBfoTn 🤝

[@jankaman4727]

What kind of watch were you wearing?

[@Peter-ve3ep]

What is your opinion on meal timings?? Do you eat every 3 or 4 hours?? Or only when you’re hungry etc??

[@ferguscrawley95]

If it ate every time I was hungry I’d never stop eating 😂 For body comp it doesn’t matter really, for performance I try and time my carbs around my main sessions, and will generally eat every 3-4 hours yes 🤝

[@jackdavenport4838]

17:30 how much longer are you doing these Monday night sessions for mate?

[@ferguscrawley95]

3 more weeks my man

[@TheFXmod]

Is this a typical leg day?

[@ferguscrawley95]

Not entirely! Much less squat volume with injury as explained - plenty of other content covering a more normal day, but most of my assistance work is the back end of the week at the moment.

[@TheFXmod]

What do you do for work?

[@alfiearmstrong]

This

[@TheFXmod]

@@alfiearmstrong how? 8k views is hardly gunna make u bank

[@ferguscrawley95]

Not exactly. YT is very much secondary (third even) priority to the businesses, (although yes YT feeds into marketing for Omnia for sure).

[@ferguscrawley95]

This video is less than 24 hours old, and there is way more to YT than ad revenue (plus YT isn’t my main priority).

[@drip369]

🏃🤸🏋