Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training - Page 2

jayed · 11-13-2007, 06:06 PM

Okay, I have read through my materials (thanks amiga!). I calculated my ratios:

BWX12 = 152X12 = 1824
Protein: 150 grams (600)
Carbs: 30 (120)
Fats: 1824-600-120 = 1104/9 = 122 grams of fat

I did a full body workout yesterday and ran 3 miles today.

My plan is to eat as close to the above ratios as possible until Thanksgiving. I know that's a little short of the recommended 12 days to start but I'd like Thanksgiving to be my refeed day. One question though I won't have access to a gym or any weight equipment that day. I am running a 5K in the morning though. Would that count as a depletion workout or should I do it the day before?

janamonkey · 11-13-2007, 08:31 PM

Julie - we are super close in stats. I am 150 lbs, and am shooting for the same numbers as you!

Today I ran for 30 minutes and did an ab workout. My food numbers were close to what they should be but I am having some trouble eating enough protein, especially since ketosis is happening I am not as hungry.

jayed · 11-13-2007, 08:45 PM

Quote:

Originally Posted by janamonkey

Julie - we are super close in stats. I am 150 lbs, and am shooting for the same numbers as you!

Today I ran for 30 minutes and did an ab workout. My food numbers were close to what they should be but I am having some trouble eating enough protein, especially since ketosis is happening I am not as hungry.

I'm glad we're both in the same place. Makes me feel less alone.

I'm having some trouble with that too. My percentages were on target today but I was short on protein. It feels like so much food right now.

btinc · 11-13-2007, 09:08 PM

Quote:

Originally Posted by jayed

Thanksgiving to be my refeed day. One question though I won't have access to a gym or any weight equipment that day. I am running a 5K in the morning though. Would that count as a depletion workout or should I do it the day before?

Go back in the thread, i answered this question before anyone ask.

jayed · 11-13-2007, 09:29 PM

Quote:

Originally Posted by btinc

Go back in the thread, i answered this question before anyone ask.

I did read what you wrote. You said a HIIT cardio could be the depletion workout. However a race is not an interval workout just high intensity. I didn't know if the interval piece was an important component.

amiga74 · 11-13-2007, 09:34 PM

hey everyone!

Jayed, are you running a turkey trot? that'd be fun.

My refeed too will be thanksgiving, and i'm in a similar situation with regards to access to weights the day of, too.

So, like Btinc said, depletion can be done the day before. Also, sprinting and High intensity interval training (HIIT) can also work.

And like you guys have already said, getting in the 150 grams of protein is tough. I shoot for at 125 and somedays, a sizeable portion comes from protein powder. Its also difficult, (somewhat ironically) to reach the recommended calorie level. I need to get some more meat! thank goodness i'm no longer a vegetarian.
****

so i did a full-body workout this evening followed by 3.5 mile easy run.

here's what i ate:

1/2 cup egg beaters with handful of baby spinach, 1/4 cup red bell pepper in 1 tsp butter, w/ 1oz cheddar
coffee w/ 1 tb heavy cream
1/2 cup cottage cheese
2 scoops protein powder w/2 tb heavy cream
pork shoulder (in crockpot)
1 cup raw cabbage
28g almonds
1 oz cheddar
diet rootbeer w/ 1tb heavy cream
Totals: 1363cals, 89 fat, 26carbs, 117 protein

like you said Jana, i'm not exactly hungry either

best of luck everyone!

amiga74 · 11-13-2007, 09:41 PM

thanksgiving morning will be busy but hopefully i can get on my parents exercise bike, its one of those schwin airdynes. things like pushups, lunges, squats, mountain-climbers, lifting up chairs, might count as depletion.

btinc · 11-13-2007, 10:06 PM

Quote:

Originally Posted by jayed

Okay, I have read through my materials (thanks amiga!). I calculated my ratios:

BWX12 = 152X12 = 1824
Protein: 150 grams (600)
Carbs: 30 (120)
Fats: 1824-600-120 = 1104/9 = 122 grams of fat

I did a full body workout yesterday and ran 3 miles today.

My plan is to eat as close to the above ratios as possible until Thanksgiving. I know that's a little short of the recommended 12 days to start but I'd like Thanksgiving to be my refeed day. One question though I won't have access to a gym or any weight equipment that day. I am running a 5K in the morning though. Would that count as a depletion workout or should I do it the day before?

Holiday Eating

--------------------------------------------------------------------------------

As the holidays fast approach us today i was the question about eating during this time. No problem, keto gives you the advantage of always being able to be social with a little planning. As health clubs close around the holidays it will be OK if you time your depletion workout the day before and you can extend your refeed for 48 hours or you can just hold of to the follow day and start. Just can back to plan ASAP. Then resume your normal depletion and workout schedule.

Your run will be ok for the holidays

amiga74 · 11-13-2007, 11:19 PM

editing my totals: had some more cream and cottage cheese
1503, 96f, 29carbs, 133protein 5gfiber

14all41 · 11-14-2007, 08:04 AM

Hi Amanda,
Your nutrition break down looks fine.I am amazed that one can actually lose fat on so many calories.
You have mentioned earlier that you could e-mail me some materials on keto cycling and psmf.
My e-mail is my signature.
Thank you.
Yesterday was a good day as far as eating.
Pulled my back at work last night.
Today back feels funny.Will go to thejim but try to be extra careful.
My ratios for yesterday are
1704 cal
115 fat
46 carb (21 fiber)
116 protein
Still low on protein and fat.
Need to build up to 2400 cals.
Have a good day.
Nina

14all41 · 11-14-2007, 08:31 AM

Thank you Amiga!

amiga74 · 11-14-2007, 09:54 AM

Quote:

Originally Posted by 14all41

Hi Amanda,
Your nutrition break down looks fine.I am amazed that one can actually lose fat on so many calories.
You have mentioned earlier that you could e-mail me some materials on keto cycling and psmf.
My e-mail is my signature.
Thank you.
Yesterday was a good day as far as eating.
Pulled my back at work last night.
Today back feels funny.Will go to thejim but try to be extra careful.
My ratios for yesterday are
1704 cal
115 fat
46 carb (21 fiber)
116 protein
Still low on protein and fat.
Need to build up to 2400 cals.
Have a good day.
Nina

Hi Nina,
way to go making it through your first(?) day! Your ratios look pretty good! it takes a few days to get the diet all straightened out, but again, it looks great! hope your back feels better!
amiga

jjcanada · 11-14-2007, 01:08 PM

Hi

everyone!

Its great to have a fresh, new and exciting thread!

Jayed- I ran a 5K turkey trot during Canadian thanksgiving in October! Good Luck. I bet it will be much colder now- it was 75 degrees when I ran it- which is quite warm for October in Ontario!

The last few days I've been hoovering in the 135-low136 range so I've actually been able to lose weight which surprises me because I actually feel more muscular since I have been diligent with my weight training program and in the past, the instant I start lifting I always gain on the scale.

Todays menu:
B- 2 egg omlete w/ bacon and cheddar
L- 2 Chicken Thighs and side salad
D- Probably a hamburger and some veggies.
Snack- Protein Powder mixed with some peanut butter & splenda to make a cookie-like thing.

Have a Good Day!

amiga74 · 11-14-2007, 05:12 PM

jj-please explain the cookie-like thing process!
congrats on your progress!

i am super-busy today. got in 30 minutes or so outside on a walk doing errands, that's it for me today.
sticking to the diet fine. still have more to eat tonight.

have a good one everyone!
amiga

janamonkey · 11-14-2007, 07:37 PM

Well today has gone well. I did a 45 min upper body work out and a long walk with the dog. I have dropped a few pounds since sunday but I am guessing it is water weight. I feel really great and am surprised that I feel great during my work outs without the carbs I was eating before. I thought I would be fatigued, but I haven't been at all!

jayed · 11-14-2007, 07:57 PM

I think today went well. I was able to get my calories closer to BWX12. And I did my full body workout. My ratios for today:

Calories: 1763
Fat: 122
Carb: 18
Protein: 146

Have a good night everyone!

btinc · 11-15-2007, 09:54 AM

Quote:

Originally Posted by janamonkey

Well today has gone well. I did a 45 min upper body work out and a long walk with the dog. I have dropped a few pounds since sunday but I am guessing it is water weight. I feel really great and am surprised that I feel great during my work outs without the carbs I was eating before. I thought I would be fatigued, but I haven't been at all!

When all is going well most will not notice a drop in performance until right before a refeed you may feel fatigued during your work out. However following the refeed you should feel energized while doing your resistance work. The further you get into keto you will be able to tell by your energy levels when a refeed is needed or you are close to needing one. Everything sounds good and your body is really adjusting to burning fat for fuel. Keep it up.

btinc · 11-15-2007, 10:23 AM

Lots of you here do a lot of cardio and there is a fine line of what is to much. If you are going to do more than 30 minutes a couple of times a week you must make sure you keep your protein intake up. Long cardio sessions will break down muscle protein along with fat for energy. Try to add 10-20 extra grams of protein on extended cardio days.

janamonkey · 11-15-2007, 10:50 AM

Quote:

Originally Posted by btinc

Lots of you here do a lot of cardio and there is a fine line of what is to much. If you are going to do more than 30 minutes a couple of times a week you must make sure you keep your protein intake up. Long cardio sessions will break down muscle protein along with fat for energy. Try to add 10-20 extra grams of protein on extended cardio days.

How much cardio do you recommend? 30 min 2x a week? I do more than that- a lot more sometimes. I didn't know this was a bad thing?

btinc · 11-15-2007, 12:07 PM

Quote:

Originally Posted by janamonkey

How much cardio do you recommend? 30 min 2x a week? I do more than that- a lot more sometimes. I didn't know this was a bad thing?

Not saying it's a bad thing but the returns diminish after a certain length of time. I like 20-30 mins when doing low intensity cardio with 40 mins top, mixed in with some hitt cardio.
Look at marathon runners and sprinters, marathon runners are thin with higher body fat and very little muscle mass. Sprinters, very muscular, low body fat levels. Long distance runners, long cardio sessions, aerobic teachers need more protein than body builders but for some reason no one has grasped the concept, instead they continue to burn a lot of lean body mass. Just up your protein when doing longer sessions.
For me 2 times a week is enough, but once every couple weeks also works for me. You will have to find that fine line that your body wants.

jjcanada · 11-15-2007, 01:18 PM

Great tips on cardio Btinc- THANKS! I always look forward to your posts!

My first refeed is tomorrow!

This is my rough plan.
7AM Wake Up
9 AM Apple & some grapes
11 AM Depletion Workout
1 PM Let the carbs begin

I plan on eating : pretzels, honey nut cheerios, a bagel, FF ice cream (I already picked up my favourite flavour), LF donut (yes- these exsist! and donuts are my weakness), maybe a cookie and some candy. Is Candy OK? There is some info on sucrose intake but then every other indication is that this refeed is really flexible. It would be a dream come true to eat some skittles and sour patch kids. + some protein (most likely chicken)

Also, on Saturday night I have my big formal and I have this clingy (but really hot!) dress. Would something like Dandelion tea help reduce bloating/water retention from carbing up the day before?

Amiga- I usually melt about a T of butter or peanut butter in the microwave, then I mix in a 1/2 scoop of Protein Powder and some Splenda (probably a T) until it makes a "dough" ball. I put this ball in the microwave for about 20-30 seconds (any longer and it gets REALLY DRY!) and then I take it out and sometimes add a bit more PB on top. Admittedly, it isn't the greatest but it satisfies my sweet craving and gives me the extra protein I need. Sometimes I add cinnamon and vanilla into the mix.

Keep it up everyone else!

btinc · 11-15-2007, 02:13 PM

Quote:

Originally Posted by jjcanada

Great tips on cardio Btinc- THANKS! I always look forward to your posts!

My first refeed is tomorrow!

This is my rough plan.
7AM Wake Up
9 AM Apple & some grapes
11 AM Depletion Workout
1 PM Let the carbs begin

I plan on eating : pretzels, honey nut cheerios, a bagel, FF ice cream (I already picked up my favourite flavour), LF donut (yes- these exsist! and donuts are my weakness), maybe a cookie and some candy. Is Candy OK? There is some info on sucrose intake but then every other indication is that this refeed is really flexible. It would be a dream come true to eat some skittles and sour patch kids. + some protein (most likely chicken)

Also, on Saturday night I have my big formal and I have this clingy (but really hot!) dress. Would something like Dandelion tea help reduce bloating/water retention from carbing up the day before?

Amiga- I usually melt about a T of butter or peanut butter in the microwave, then I mix in a 1/2 scoop of Protein Powder and some Splenda (probably a T) until it makes a "dough" ball. I put this ball in the microwave for about 20-30 seconds (any longer and it gets REALLY DRY!) and then I take it out and sometimes add a bit more PB on top. Admittedly, it isn't the greatest but it satisfies my sweet craving and gives me the extra protein I need. Sometimes I add cinnamon and vanilla into the mix.

Keep it up everyone else!

Looks good eat up and don't' worry about what you eat. The bloat you will just need to know when to stop eating at each meal, take in a few carbs and spread them all during the day. The dandelion tea will help, coffee and a ton of water will help. The key is learning where your high carb point is. There will always be water gain, but you can minimize the bloat. The funny thing is it's like the body learns that the carbs will be coming each week, because after all these years, i don't bloat after a refeed.

Yeah donuts, i got 2 dozen planned for Saturday with a gallon of vanilla ice cream.

amiga74 · 11-15-2007, 02:18 PM

hey everyone,

jj, thanks for the tip. i will probably try it, for the sake of the sweet tooth!
bet you'll look great in the dress! yes, dandelion tea works as a diuretic.

As for the cardio, it does work well in creating calorie deficits! however, when you are dieting especially, too much can work against you as Btinc already pointed out, and there are many reports of women doing a ton of cardio and dieting heavily and not losing anything. Listen to your body, too.

i am not sure i will make it to the gym today because of my writing deadlines. ugh. we will see. i really want to work on my deadlift!

have a good one everyone,
how are you all doing?
amiga

btinc · 11-15-2007, 02:33 PM

Quote:

Originally Posted by amiga74

As for the cardio, it does work well in creating calorie deficits! however, when you are dieting especially, too much can work against you as Btinc already pointed out, and there are many reports of women doing a ton of cardio and dieting heavily and not losing anything. Listen to your body, too.

Amiga is so right on what she is saying. Ladies please keep what she said in mind. The keto diet has been researched for many years and maybe the most technically advance diet around for doing what it says it will do. Doctors who have studied this also agree, from the inside out it is in a league of it's own.

jayed · 11-15-2007, 06:26 PM

Hi Everyone,

I had a good day today. My totals for the day:

Calories: 1829
Fat: 116g
Carb: 16g
Prot: 172g

I took btinc's advice and added some extra protein today since my run was over an hour long. I really felt strong during my run. It was one of the best I've had in weeks.

I have two races in the next week but after that I think I will cut back on my cardio for the month of December. I was thinking of going to 1-2 HIIT cardios a week and 1 mid-length run. I don't want to stop running completely and have to start over in the new year when I start my half-marathon training. But I think the interval work will keep my endurance up.

11-13-2007, 06:06 PM	#31
jayed Senior LCF Member Join Date: Dec 2006 Location: Philly Posts: 868 Gallery: jayed Stats: 221.5/150.5/115 WOE: lc	Okay, I have read through my materials (thanks amiga!). I calculated my ratios: BWX12 = 152X12 = 1824 Protein: 150 grams (600) Carbs: 30 (120) Fats: 1824-600-120 = 1104/9 = 122 grams of fat I did a full body workout yesterday and ran 3 miles today. My plan is to eat as close to the above ratios as possible until Thanksgiving. I know that's a little short of the recommended 12 days to start but I'd like Thanksgiving to be my refeed day. One question though I won't have access to a gym or any weight equipment that day. I am running a 5K in the morning though. Would that count as a depletion workout or should I do it the day before? __________________ Julie

11-13-2007, 08:31 PM	#32
janamonkey Very Gabby LCF Member!!! Join Date: Jan 2007 Location: Oregon Posts: 3,913 Gallery: janamonkey Stats: Not looking.	Julie - we are super close in stats. I am 150 lbs, and am shooting for the same numbers as you! Today I ran for 30 minutes and did an ab workout. My food numbers were close to what they should be but I am having some trouble eating enough protein, especially since ketosis is happening I am not as hungry. Last edited by janamonkey : 11-13-2007 at 08:32 PM.

11-14-2007, 01:08 PM	#43
jjcanada Senior LCF Member Join Date: Apr 2007 Location: Toronto Posts: 313 Gallery: jjcanada Stats: 150/141/130 5'9 WOE: healthy choices Start Date: every morning...	Hi everyone! Its great to have a fresh, new and exciting thread! Jayed- I ran a 5K turkey trot during Canadian thanksgiving in October! Good Luck. I bet it will be much colder now- it was 75 degrees when I ran it- which is quite warm for October in Ontario! The last few days I've been hoovering in the 135-low136 range so I've actually been able to lose weight which surprises me because I actually feel more muscular since I have been diligent with my weight training program and in the past, the instant I start lifting I always gain on the scale. Todays menu: B- 2 egg omlete w/ bacon and cheddar L- 2 Chicken Thighs and side salad D- Probably a hamburger and some veggies. Snack- Protein Powder mixed with some peanut butter & splenda to make a cookie-like thing. Have a Good Day! __________________ JoLie you are what you believe - the tao J.G! Just Giv'r!!!

11-15-2007, 10:23 AM	#48
btinc Senior LCF Member Join Date: Mar 2007 Location: CA Posts: 486 Gallery: btinc WOE: Carb Rotation	Cardio Lots of you here do a lot of cardio and there is a fine line of what is to much. If you are going to do more than 30 minutes a couple of times a week you must make sure you keep your protein intake up. Long cardio sessions will break down muscle protein along with fat for energy. Try to add 10-20 extra grams of protein on extended cardio days.

11-13-2007, 09:34 PM	#36
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,696 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	hey everyone! Jayed, are you running a turkey trot? that'd be fun. My refeed too will be thanksgiving, and i'm in a similar situation with regards to access to weights the day of, too. So, like Btinc said, depletion can be done the day before. Also, sprinting and High intensity interval training (HIIT) can also work. And like you guys have already said, getting in the 150 grams of protein is tough. I shoot for at 125 and somedays, a sizeable portion comes from protein powder. Its also difficult, (somewhat ironically) to reach the recommended calorie level. I need to get some more meat! thank goodness i'm no longer a vegetarian. **** so i did a full-body workout this evening followed by 3.5 mile easy run. here's what i ate: 1/2 cup egg beaters with handful of baby spinach, 1/4 cup red bell pepper in 1 tsp butter, w/ 1oz cheddar coffee w/ 1 tb heavy cream 1/2 cup cottage cheese 2 scoops protein powder w/2 tb heavy cream pork shoulder (in crockpot) 1 cup raw cabbage 28g almonds 1 oz cheddar diet rootbeer w/ 1tb heavy cream Totals: 1363cals, 89 fat, 26carbs, 117 protein like you said Jana, i'm not exactly hungry either best of luck everyone!

11-13-2007, 09:41 PM	#37
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,696 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	thanksgiving morning will be busy but hopefully i can get on my parents exercise bike, its one of those schwin airdynes. things like pushups, lunges, squats, mountain-climbers, lifting up chairs, might count as depletion.

11-13-2007, 11:19 PM	#39
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,696 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	editing my totals: had some more cream and cottage cheese 1503, 96f, 29carbs, 133protein 5gfiber

11-14-2007, 08:04 AM	#40
14all41 Senior LCF Member Join Date: Apr 2005 Location: HAPPY Posts: 147 Gallery: 14all41 Stats: 195/176/135 WOE: My lowcarb/watch calories	Hi Amanda, Your nutrition break down looks fine.I am amazed that one can actually lose fat on so many calories. You have mentioned earlier that you could e-mail me some materials on keto cycling and psmf. My e-mail is my signature. Thank you. Yesterday was a good day as far as eating. Pulled my back at work last night. Today back feels funny.Will go to thejim but try to be extra careful. My ratios for yesterday are 1704 cal 115 fat 46 carb (21 fiber) 116 protein Still low on protein and fat. Need to build up to 2400 cals. Have a good day. Nina

11-14-2007, 08:31 AM	#41
14all41 Senior LCF Member Join Date: Apr 2005 Location: HAPPY Posts: 147 Gallery: 14all41 Stats: 195/176/135 WOE: My lowcarb/watch calories	Thank you Amiga!

11-14-2007, 05:12 PM	#44
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,696 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	jj-please explain the cookie-like thing process! congrats on your progress! i am super-busy today. got in 30 minutes or so outside on a walk doing errands, that's it for me today. sticking to the diet fine. still have more to eat tonight. have a good one everyone! amiga

11-14-2007, 07:37 PM	#45
janamonkey Very Gabby LCF Member!!! Join Date: Jan 2007 Location: Oregon Posts: 3,913 Gallery: janamonkey Stats: Not looking.	Well today has gone well. I did a 45 min upper body work out and a long walk with the dog. I have dropped a few pounds since sunday but I am guessing it is water weight. I feel really great and am surprised that I feel great during my work outs without the carbs I was eating before. I thought I would be fatigued, but I haven't been at all!

11-14-2007, 07:57 PM	#46
jayed Senior LCF Member Join Date: Dec 2006 Location: Philly Posts: 868 Gallery: jayed Stats: 221.5/150.5/115 WOE: lc	I think today went well. I was able to get my calories closer to BWX12. And I did my full body workout. My ratios for today: Calories: 1763 Fat: 122 Carb: 18 Protein: 146 Have a good night everyone!

11-15-2007, 01:18 PM	#51
jjcanada Senior LCF Member Join Date: Apr 2007 Location: Toronto Posts: 313 Gallery: jjcanada Stats: 150/141/130 5'9 WOE: healthy choices Start Date: every morning...	Great tips on cardio Btinc- THANKS! I always look forward to your posts! My first refeed is tomorrow! This is my rough plan. 7AM Wake Up 9 AM Apple & some grapes 11 AM Depletion Workout 1 PM Let the carbs begin I plan on eating : pretzels, honey nut cheerios, a bagel, FF ice cream (I already picked up my favourite flavour), LF donut (yes- these exsist! and donuts are my weakness), maybe a cookie and some candy. Is Candy OK? There is some info on sucrose intake but then every other indication is that this refeed is really flexible. It would be a dream come true to eat some skittles and sour patch kids. + some protein (most likely chicken) Also, on Saturday night I have my big formal and I have this clingy (but really hot!) dress. Would something like Dandelion tea help reduce bloating/water retention from carbing up the day before? Amiga- I usually melt about a T of butter or peanut butter in the microwave, then I mix in a 1/2 scoop of Protein Powder and some Splenda (probably a T) until it makes a "dough" ball. I put this ball in the microwave for about 20-30 seconds (any longer and it gets REALLY DRY!) and then I take it out and sometimes add a bit more PB on top. Admittedly, it isn't the greatest but it satisfies my sweet craving and gives me the extra protein I need. Sometimes I add cinnamon and vanilla into the mix. Keep it up everyone else!

11-15-2007, 02:18 PM	#53
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Location: austin Posts: 1,696 Gallery: amiga74 Stats: 150/140/135 - 5'7.5 WOE: super-slow via moderation/organic	hey everyone, jj, thanks for the tip. i will probably try it, for the sake of the sweet tooth! bet you'll look great in the dress! yes, dandelion tea works as a diuretic. As for the cardio, it does work well in creating calorie deficits! however, when you are dieting especially, too much can work against you as Btinc already pointed out, and there are many reports of women doing a ton of cardio and dieting heavily and not losing anything. Listen to your body, too. i am not sure i will make it to the gym today because of my writing deadlines. ugh. we will see. i really want to work on my deadlift! have a good one everyone, how are you all doing? amiga

11-15-2007, 06:26 PM	#55
jayed Senior LCF Member Join Date: Dec 2006 Location: Philly Posts: 868 Gallery: jayed Stats: 221.5/150.5/115 WOE: lc	Hi Everyone, I had a good day today. My totals for the day: Calories: 1829 Fat: 116g Carb: 16g Prot: 172g I took btinc's advice and added some extra protein today since my run was over an hour long. I really felt strong during my run. It was one of the best I've had in weeks. I have two races in the next week but after that I think I will cut back on my cardio for the month of December. I was thinking of going to 1-2 HIIT cardios a week and 1 mid-length run. I don't want to stop running completely and have to start over in the new year when I start my half-marathon training. But I think the interval work will keep my endurance up.