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Old 02-28-2010, 01:50 PM   #421
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Originally Posted by inatic View Post
if that were the case then my program woudl fail.. It's one way to do it.

you dont want (unless a bl sug issue) hi fat with carbs prior to training, because you want your body fast access to them for energy...
same with post workout..

Cardio makes a lot of people hungrier..

play with the cals on those days then.. go higher fat on cardio days and add the carbs/cals to your training day. That is what we do (it's just another option)

I just returned from a power walk outside (felt great, blood-pumping sweat!) and was anxious to get back here on the boards to see what input you'd gotten on this.

Yes, Jami, Ilene and I are on the same page with this whole issue. She's right with the tapering. Great point.

And as she said, on the meals where you're eating your greater number of carbs for training, you should think lower fat, and keep it very low and allow the carbs to be absorbed faster. Both fat and fiber slow down the absorption of carbs into the system.

And as for my fat grams on moderate days, I almost always post my macros in my journal if you want to take a peek to see how that all plays out. But keep in mind, those numbers have been tweaked over time, and I STILL tweak now and then, given my training sched and various other factors. You may need more, may need less. KWIM?

And like Ilene said, on your cardio days, go higher fat on those days. Very, very good point -- great advice.

Lastly, I'ved learned not to be daunted by rises in hunger levels. That is going to happen when you train. And some days you just need to feed the hunger, fuel the body, and then it usu settles back down and you can work with your deficit numbers on other days of the week. It's actually a good thing to keep your calories varied (cycling), same principle of keeping the body from adapting.


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Old 02-28-2010, 02:03 PM   #422
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Yes! Great Advice girls Thanks! I hate being so ignorant about nutrition. It seems like in the world of fitness it is all a science. When I start something I want to do it right, and get results.
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Old 02-28-2010, 02:05 PM   #423
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post

I just returned from a power walk outside (felt great, blood-pumping sweat!) and was anxious to get back here on the boards to see what input you'd gotten on this.

Yes, Jami, Ilene and I are on the same page with this whole issue. She's right with the tapering. Great point.

And as she said, on the meals where you're eating your greater number of carbs for training, you should think lower fat, and keep it very low and allow the carbs to be absorbed faster. Both fat and fiber slow down the absorption of carbs into the system.

And as for my fat grams on moderate days, I almost always post my macros in my journal if you want to take a peek to see how that all plays out. But keep in mind, those numbers have been tweaked over time, and I STILL tweak now and then, given my training sched and various other factors. You may need more, may need less. KWIM?

And like Ilene said, on your cardio days, go higher fat on those days. Very, very good point -- great advice.

Lastly, I'ved learned not to be daunted by rises in hunger levels. That is going to happen when you train. And some days you just need to feed the hunger, fuel the body, and then it usu settles back down and you can work with your deficit numbers on other days of the week. It's actually a good thing to keep your calories varied (cycling), same principle of keeping the body from adapting.

Twyla,
I always love your posts. I usually learn something or just get to thinking a little differently about things. But, they always feel positive and motivating.
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Old 02-28-2010, 02:09 PM   #424
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Twyla,
I always love your posts. I usually learn something or just get to thinking a little differently about things. But, they always feel positive and motivating.
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Old 02-28-2010, 03:22 PM   #425
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Jami, you've already gotten excellent advice. I'll just add that my consultant asks me about my hunger levels every week. I remember my first week...my food was just right, just right, just right...then suddenly, on Friday, I was starving. My metabolism was getting all revved up from my workouts (I hadn't worked out for a very long time.) Don't be afraid of the "extra" calories...my best weeks, in terms of body fat composition, have always been the weeks when I ate more, and my worst weeks have always been the weeks when I ate less. My body hates it when I drop below 1400 calories.
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Old 02-28-2010, 03:28 PM   #426
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jami you posted on the LC check in thread that you are eating sub 1200 cals..

WAY TO LOW Throw some fats in there and bring it up.. good fats, not junk.. k
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Old 02-28-2010, 04:50 PM   #427
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Good to know Rachel, Thank you!

Ileen- Gotcha!

Here are my numbers for today... I'm happy with this, AND I felt satisfied all day..
Cals 1431
fat 39g
carbs 113
fiber 27
protein 172
I haven't worked out, shamefully, since Friday Morning! I missed 2 workouts this weekend.

This week is going to be great! I love new months. It feels like a new beginning!!
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Old 02-28-2010, 04:56 PM   #428
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Getting ready for week 2 of P90.

My trainer is the best. He is going to work with me and incorporate what he is doing with the videos.
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Old 02-28-2010, 05:30 PM   #429
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Twyla,
I always love your posts. I usually learn something or just get to thinking a little differently about things. But, they always feel positive and motivating.
Thank you, Matt. Much appreciated.
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Old 02-28-2010, 05:33 PM   #430
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Good to know Rachel, Thank you!

Ileen- Gotcha!

Here are my numbers for today... I'm happy with this, AND I felt satisfied all day..
Cals 1431
fat 39g
carbs 113
fiber 27
protein 172
I haven't worked out, shamefully, since Friday Morning! I missed 2 workouts this weekend.

This week is going to be great! I love new months. It feels like a new beginning!!
Jami, when I read Ilene's comment on your cals, I was astonished......mercy, girl. She's right. No WONDER you were hungry. Whazzup with THAT?

I'm glad your numbers for today are agreeing with you. Don't be afraid to feed your body good clean fuel. Be nice to it, it will be nice to you with rewards for your hard work.
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Old 02-28-2010, 06:28 PM   #431
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Getting ready for week 2 of P90.

My trainer is the best. He is going to work with me and incorporate what he is doing with the videos.
Congratulations on getting ready to start your second week! I know those workouts are tough. Good job!
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Old 02-28-2010, 06:32 PM   #432
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Thanks Rachel,

I appreciate it. I am pushing myself to get all the workouts in and work and SLEEP.

I want the results so I keep telling myself: A tight schedule is better than tight pants.

All of you inspire me and have such great info.
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Old 02-28-2010, 06:32 PM   #433
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My best weeks in terms of changing my body composition have been when my calories have been in the 1800-2100 range. I just went back and looked at my numbers.

I know when my trainer drops me to 1400 that he's trying to shock my body into burning fat, but I always stall during those weeks. Especially when he adds cardio. Fewer calories+more cardio equals a plateau for me. I'd much rather eat more quality food and do harder weight workouts, even if it takes me longer to reach my goal. There's nothing more frustrating to me than eating less and doing more cardio and seeing no change in my body composition.

Jami, 1400 might not be enough food for you. It's good that you keep track, though, because you've got a good baseline. And you'll be able to look at your numbers and see what's working best for your body.

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Old 02-28-2010, 06:35 PM   #434
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Thanks Rachel,

I appreciate it. I am pushing myself to get all the workouts in and work and SLEEP.

I want the results so I keep telling myself: A tight schedule is better than tight pants.

All of you inspire me and have such great info.
Getting enough sleep is crucial! It's good that you're working on that as a goal. I started sleeping much better after I started working out.

And I love your quote about tight schedule versus tight pants.
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Old 03-01-2010, 08:42 AM   #435
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YES!! I know, that is ridiculous that my calories were getting that low! On the BFL program they say 6 meals a day, palm and fist portions of protein and carb with every meal and at least veggies with 2 meals.. With that guideline my calories would only be about 11-1200. Crazy... SO. Today I have a carefully planned menu. LOL I put everything into MyPlate and here is what I came up with.
Cals 1590... just about right
Fat 69 37%.... this should keep away that hunger
Carb 85.. 20%.... good
fiber 29...... nice
Protein 176 42%..... YEP!

I like it!! I dont know why this has to be so complicated for me! I'm getting it though, slowly... dingdong!!
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Old 03-01-2010, 08:47 AM   #436
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Quote:
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Jami, when I read Ilene's comment on your cals, I was astonished......mercy, girl. She's right. No WONDER you were hungry. Whazzup with THAT?

I'm glad your numbers for today are agreeing with you. Don't be afraid to feed your body good clean fuel. Be nice to it, it will be nice to you with rewards for your hard work.
Thanks! Being nice to it.... Good point! I just have to practice that self control that You, Rachel, Ileen and all the others on here have and I'll be good to go! Too many years of issues with self perception and self sabotaging myself with bad eating habits. I'm trying so hard to get over those issues Ive had. I would have hoped that when I reached my 30's I would have out grown that. Its a work in progress, and I have much faith that this Challenge will help me break a bad cycle.

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Old 03-01-2010, 08:55 AM   #437
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Well, my semi-rest week from last week is over and I'm ready to hit the weights and maybe some cardio today as well.

Have a great week everyone!
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Old 03-01-2010, 01:43 PM   #438
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I'm feeling it today!!

Warm-up
20 deadlifts @62 lbs
15 shoulder press @ 40 lbs
50 hip extentions
15 pull overs @ 30 lbs
25 reverse crunches
30 cross-knee crunches
12 curls @ 40 lbs
12 tricep extentions @30 lbs

After ward I did 20 minutes of cardio Pilates, and then 15 minutes of mat work for a total of about 1:10. Tired now!!
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Old 03-01-2010, 04:13 PM   #439
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Celeste, that's a great workout! You are strong!

My rest (training) week ends on Wednesday. Since I got sick, it was a good week for me to have off. TOM is here, so I haven't stepped on the scale, but my size 7 jeans are sliding down to my hip bones. I am going to have to buy a smaller size. I am going to wait until I get a little bit closer to my goal, though.
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Old 03-01-2010, 04:43 PM   #440
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Hi everyone!
Just started NROLW today,hoping I got this right!
I did the HIIT first(14 min) then the lifting.I feel great!
(I made the protein bars in the book....not too sure if I like them!)
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Old 03-01-2010, 04:58 PM   #441
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welcome!

you'd get better results doing your HIIT AFTER you lift.
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Old 03-01-2010, 05:14 PM   #442
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just poking my head in. haven't done any lifting yet this week, instead preferring to catch up on sleep! Might do a lifting session this afternoon depending on my energy levels as I have bellydance class tonight. Still reading and learning from you all though .

I picked up new weights & 2 barbells 2nd hand on Saturday. Haven't had a chance to play with them as yet but I got 16 x 5lb & 8 x 2lb weights + 2 barbells for $35 = bargain!!
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Old 03-01-2010, 07:00 PM   #443
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welcome!

u'd get better results doing your HIIT AFTER you lift.
THanks for the tip! Is there a reason for that?
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Old 03-01-2010, 07:40 PM   #444
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Shoo, you'll burn more body fat doing the HIIT afterwards because you will have completely depleted your glycogen stores during the lifting. At least that's my understanding.
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Old 03-01-2010, 08:22 PM   #445
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Thanks Rachel! I didn't really get my nap though, so I'm off to bed.

But, first... reading Panu blog tonight and Dr. Harris was talking about a site called BodyByScience.net. Did a little reading there and you guys will LOVE it. Tons of great info about working out properly and how stress plays a role in BF% no matter what you're eating. There are videos showing proper technique, but I haven't gotten to them yet, so I can't say anything specific about them. But, I'd bet they're great too.

Enjoy~
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Old 03-01-2010, 08:24 PM   #446
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I'm going to go check it out. Thanks, Celeste!
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Old 03-02-2010, 05:05 AM   #447
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Celeste~ Great workout! You go girl! LOL

Rachel~ Wow! You jeans are sliding off! Good job! Isn't that a great feeling! My clothes started to change right away, I haven't seen any more results like that in a couple weeks... It will start again. I always expect a magical wand to be waved and then BAM! There is my new body! LOL

Oz~ I'm glad you were able to rest. I'm sure you needed that. You are such a busy girl.

Shoo~ Doing cardio after lifting is a great thing!! AND you will deffinetly feel it. Make sure you eat a good, energy packed breakfast about an hour before the gym. I do HIIT on alternate days of weight lifting. When I try to run after I lift it is a CHORE, my plan is that I am going to do a slow jog for about 30 minutes, it usually ends up being 15. LOL I could do it if I pushed harder..
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Old 03-02-2010, 05:32 AM   #448
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THanks for the tip! Is there a reason for that?
because your lifting is for you muscles.. you want the most effort there.. Having done cardio first, it takes second place.

while dieting, wt training is to spare muscles, so it needs the most efficeint workout you can give them.. that is feed (many theories there) and cardio after OR separated out to another time of day if feasable (what we do)
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Old 03-02-2010, 05:59 AM   #449
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Jami, me too! On the magic wand thing, lol. I think my transformation should be instant! It's all about consistent effort over time, though. I know I will reach my goal of nineteen to twenty percent body fat. I just don't know on what day of what month, lol. Then I'm going to be maintaining or exceeding for the rest of my life, which is a happy thought. I will already be ahead of the game because I know the consistent efforts that got me here and that will allow me to maintain.
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Old 03-02-2010, 06:09 AM   #450
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Jami, me too! On the magic wand thing, lol. I think my transformation should be instant! It's all about consistent effort over time, though. I know I will reach my goal of nineteen to twenty percent body fat. I just don't know on what day of what month, lol. Then I'm going to be maintaining or exceeding for the rest of my life, which is a happy thought. I will already be ahead of the game because I know the consistent efforts that got me here and that will allow me to maintain.
This is why you will succeed! Good job Rachel!
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