Low Carb Friends  
Netrition.com - Tools - Recipes - Home


Go Back   Low Carb Friends > Eating and Exercise Plans > Muscle Matters!
FAQ Search Today's Posts Mark Forums Read


Forum Jump
 
 
Thread Tools Display Modes
Old 03-09-2010, 12:32 PM   #571
WATCH-ME-SHRINK
Major LCF Poster!
 
WATCH-ME-SHRINK's Avatar
 
Join Date: Feb 2003
Location: Eastern USA
Posts: 1,147
Gallery: WATCH-ME-SHRINK
Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
Quote:
Originally Posted by Mayberryfan View Post
Dear Twyla,

Always LOVE your posts.

BUT.......why do you use such a small typeface? You're straining my eyes, girlfriend!
Celeste,You're kidding, right?

The Century font (Size 1) that I used in my last post -- on my screen anyway -- is the same size as the default font for LCF threads....

Century Gothic standard
Century Gothic Size 2
Century Gothic Size 1

I don't like the default font, so I always use Franklin or Century (typically), but if I fear I'm "billboarding" it if I don't specify Size 1.

This, by the way, is default font at Size 4.

I'm using a lot of words right now and saying nuthin a'tall! So I'm gonna shut up.

Last edited by WATCH-ME-SHRINK; 03-09-2010 at 12:36 PM..
WATCH-ME-SHRINK is offline  

Sponsored Links
Old 03-09-2010, 12:34 PM   #572
WATCH-ME-SHRINK
Major LCF Poster!
 
WATCH-ME-SHRINK's Avatar
 
Join Date: Feb 2003
Location: Eastern USA
Posts: 1,147
Gallery: WATCH-ME-SHRINK
Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
Quote:
Originally Posted by Stackdiesel View Post

I got 34 Dips (at bodyweight; no vest or other extra weight). Wanted to hit 40, but I'll take it, as I am once again on the fool's errand of trying to lose bodyfat and get significantly stronger at the same time.

Weighed in at 196.5 on Monday after carbing up over the weekend for the Dip test.

My tri's were "swole" after the dip test. Usually more defined, but the carb bloat was in full effect.
Attachment 28806

STACK:




WATCH-ME-SHRINK is offline  
Old 03-09-2010, 12:40 PM   #573
jamistar77
Senior LCF Member
 
Join Date: Sep 2009
Posts: 721
Gallery: jamistar77
Stats: 150/142/137 or 15% body fat 5'7"
WOE: Body For Life/TKD
Start Date: 09/2009
twyla. that one is much better! LOL It was hard to read your posts darlin'. Although it is a little bit too big. Can you make it smaller, and also, double space your lines. LOL JUST KIDDING!!!

Last edited by jamistar77; 03-09-2010 at 12:41 PM..
jamistar77 is offline  
Old 03-09-2010, 12:51 PM   #574
WATCH-ME-SHRINK
Major LCF Poster!
 
WATCH-ME-SHRINK's Avatar
 
Join Date: Feb 2003
Location: Eastern USA
Posts: 1,147
Gallery: WATCH-ME-SHRINK
Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
Quote:
Originally Posted by jamistar77 View Post
twyla. that one is much better! LOL It was hard to read your posts darlin'. Although it is a little bit too big. Can you make it smaller, and also, double space your lines. LOL JUST KIDDING!!!
With a penchant to please, any other requests? Underline? Bold? Italicize? Quotation Marks? Alignment parameters? Extra emoticons (Lord no, please)?

WATCH-ME-SHRINK is offline  
Old 03-09-2010, 12:56 PM   #575
jamistar77
Senior LCF Member
 
Join Date: Sep 2009
Posts: 721
Gallery: jamistar77
Stats: 150/142/137 or 15% body fat 5'7"
WOE: Body For Life/TKD
Start Date: 09/2009
HA! Perfect!! Thanks Twyla HEHE
jamistar77 is offline  
Old 03-09-2010, 02:01 PM   #576
NeGA
Senior LCF Member
 
NeGA's Avatar
 
Join Date: May 2008
Location: North East GA
Posts: 89
Gallery: NeGA
Stats: 5'10" and 164
WOE: Low Carb Something!
Start Date: February 22, 2010
Need help/advice please!

I began LC'ing 9 days ago. Today was my first gym workout with my carbs at 30net and at that time of day my calories were at 660. Protein was 27, fat 42. I was weak and got the shakes after the workout... What's that all about????

Help oh experienced ones...
__________________
Karla
"You must lift it to shift it!"
Weight training rocks
NeGA is offline  
Old 03-09-2010, 02:07 PM   #577
jamistar77
Senior LCF Member
 
Join Date: Sep 2009
Posts: 721
Gallery: jamistar77
Stats: 150/142/137 or 15% body fat 5'7"
WOE: Body For Life/TKD
Start Date: 09/2009
Your only 9 days in... I just think that your body has to get used to this WOE. I remember that when I started LCing I could only get through 1/2 of a cardio kick boxing dvd, and before I started LCing I was running 6 miles a few times a week. Its a transition. Your body is having to pull from fat, and it takes more energy for you body to do that, than it does from glycogen.
jamistar77 is offline  
Old 03-09-2010, 02:10 PM   #578
Stackdiesel
Senior LCF Member
 
Stackdiesel's Avatar
 
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 80
Gallery: Stackdiesel
Stats: 238/199/Unknown
WOE: Low Carb
Thanks for the props, Jami and Twyla.
Stackdiesel is offline  
Old 03-09-2010, 02:15 PM   #579
Mayberryfan
Major LCF Poster!
 
Join Date: Sep 2007
Location: Alabama
Posts: 1,639
Gallery: Mayberryfan
Stats: 22/14/10 or 8 if I can!
WOE: Atkins
Start Date: June 6, 2007
Much better, Twyla! You get a gold star today.

Stack ~ check out those guns! Lookin' good!!

And now.../drumroll/...the moment is here. Time for me to give details on today's workout. (What? I can insert a little drama?? )

warm-up - 1st 6 minutes of Crunch Fat Burning Pilates DVD
24 squats @ 62 lbs.
60 bird dogs
24 dead lifts @ 62 lbs.
24 rows @ 20 lbs.
24 bench press @ 40 lbs.
20 planks @ 10 counts each
20 tricep ext. @ 20 lbs.

Did about 20 minutes of the fat burning pilates dvd after, and about 5-6 minutes of the matwork and I was D.O.N.E. done! Didn't finish it today. But, it was a good HARD workout just the same.
Mayberryfan is offline  
Old 03-09-2010, 02:42 PM   #580
Stackdiesel
Senior LCF Member
 
Stackdiesel's Avatar
 
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 80
Gallery: Stackdiesel
Stats: 238/199/Unknown
WOE: Low Carb
Thanks Celeste. Looks like you are doing great and have implemented carb-ups/refeeds into your program. How is that working out?
Stackdiesel is offline  
Old 03-09-2010, 02:51 PM   #581
Firm Hottie
Senior LCF Member
 
Firm Hottie's Avatar
 
Join Date: Mar 2008
Location: Atlanta, GA
Posts: 193
Gallery: Firm Hottie
Stats: Too big/-15/Just right
WOE: Lower carb & weight training
Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Posting somewhat hurriedly, as I don't have a lot of time till I'm called back to the courtroom.

Jami, you're pics look great. You have SO VERY LITTLE weight to lose. It's all body comp for you, Sistah! And in that regard, you're doing all the right things and making progress!

Laura, your question:



To summarize, think of it this way. When calories are cut below basal metabolic needs, the body will accommodate and slow its metabolism, so it becomes difficult to lose fat even on low calories. 1200 calories for you is DEFINITELY below basal needs. Can you lose weight, and have you lost weight, on 1200 cals? Sure. But by forcing your body to "get by" on that amount of cals over a long period of time, you are damaging your metabolism. You by forcing that have created your sluggish metabolism, thus little or no progress.

I just read a stastic the other day (should have saved it) from some research that proved that people who keep their deficits between 300-500 (no more!) lose better and keep it off easier than those who try to force larger deficits. The cookie-cutter formula for cals while dieting is 10-12 x your body weight in calories. (That's for weight LOSS.) So do the math. You're forcing a large deficit, and over a long period of time, which equals: A SLOWER AND SLOWER METABOLISM.

Not saying you can't lose on 1200. But it will become increasingly more difficult to lose on that amount of calories day after day after day.

Nice to see all the newcomers.

Gotta run.

Jami - ITA, your pics look fabulous! I can see so much difference, especially in your abs!

Twyla - I just changed your post to size 2, just to see if it's easier to read, because I too have to squint like crazy - size 1 is tiny!

Great explanation on the calorie minimum info. If you ever do find that link to the newest info you talked about it, I'd love to see it. I guess for now I'll just stick to body weight x 10-12 for weight loss, and not go under that. I hope adding those extra calories makes the difference. Thank you again for all of the great info!

Quote:
Originally Posted by Mayberryfan View Post
Dear Twyla,

Always LOVE your posts.

BUT.......why do you use such a small typeface? You're straining my eyes, girlfriend!
I'm glad I wasn't the only one - I felt like an old lady trying to read Twyla's posts!

Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Celeste,You're kidding, right?

The Century font (Size 1) that I used in my last post -- on my screen anyway -- is the same size as the default font for LCF threads....

Century Gothic standard
Century Gothic Size 2
Century Gothic Size 1

I don't like the default font, so I always use Franklin or Century (typically), but if I fear I'm "billboarding" it if I don't specify Size 1.

This, by the way, is default font at Size 4.

I'm using a lot of words right now and saying nuthin a'tall! So I'm gonna shut up.
Size 2 is definitely the way to go, Twyla. We all want to read what you have to say without going blind in the process!

Stack - looking good!

Last edited by Firm Hottie; 03-09-2010 at 02:52 PM..
Firm Hottie is offline  
Old 03-09-2010, 03:23 PM   #582
ozdancer
Senior LCF Member
 
ozdancer's Avatar
 
Join Date: Jun 2002
Location: Brisbane, Australia
Posts: 232
Gallery: ozdancer
Stats: 210/210/158
WOE: Atkins
Start Date: now: April 2018 last times: March 09 & April 02
mornin' everyone.

Stack - doin' great (insert wolf whistle here )!!

Jami - also doin' great, your are looking much slimmer & more defined already .

So I kinda had an apiphony yesterday. I've been struggling to get up Tuesday mornings, after a late night dancing Mondays, for my LBWO. So instead of doing my 4-day split as UB Monday/Thursday & LB Tuesday/Friday my schedule will now look like this (including the dancing):-

Monday
AM - UB Weights + Cardio (HIIT or S/state depending on my energy level) & yoga/streches
PM - Latin Dance Class

Tuesday
PM - Bellydance Class

Wednesday
AM - LB Weights + cardio & yoga/streches

Thursday
AM - UB Weights + cardio & yoga/streches
PM - Latin Dance Class

Friday
AM - HIIT + s/state cardio & yoga/streches
{or DOR - will see how this works out}

Saturday
AM - LB Weights + cardio & yoga/streches

Sunday
DOR {except for dance instructor training in the afternoon, but this barely rates }

Picked up 5kg (11#) weight plates yesterday afternoon so this mornings workout was:-

Squats / Straight-leg Dead Lifts (legs together & legs apart) 12.5kg (27.5#)/dumbbell - having trouble holding on to the dumbbells and I need new gloves!
* set 1 - 6 reps; sets 2 & 3 - 4 reps

Wide-leg Squats (full & small ones at the bottom of the squat - name ??) 25kg/55# Barbel
* 3 sets @ 10 reps of each style

Lunges 25kg/55# Barbel
* set 1 - 10 reps; set 2 & 3 - 8 reps

Calf Raises 25kg/55# Barbel
* 3 sets @ 10 reps

Starting to feel is in my glutes already! Just to clarify, I do 5 min warm up on the eliptical, one set of each exercise (kinda like a circuit) then 2min on the eliptical between circuits. Today I did 10min steady state cardio on the eliptical after the weights, then my yoga sequence including abs and streching.

Don't like the barbel I picked up 2nd hand. The weights rotate on the ends and it feels very unsteady. I'm going to look at picking up a new one that is more like my dumbbells where the weights are held on by screw on ends rather than the clips on this one. Not sure if I should just get a straight barbel like this one or a bent one - what's the advise from you guys? I think if I get a bent one it needs to be bent for the neck as well as an other bends it has??? Is this right? I feel I'm gonna get a very sore neck using the straight bar, but it just might be a matter of getting used to it - hopefully.

I will also be putting some more weight plates on lay away as soon as I can so I don't have to keep changing them from the barbell to the dumbbells and back again - takes too darn long when I am already time poor in the mornings.

OK this is a really long post - sorry .
__________________
Luv & Happiness Always, Ozdancer

BOOT CAMP CHALLENGE #22

BOOT CAMP CHALLENGE #23
ozdancer is offline  
Old 03-09-2010, 03:30 PM   #583
yorick
Senior LCF Member
 
Join Date: Dec 2009
Posts: 104
Gallery: yorick
Stats: 5'8" 187/170/160
Start Date: May 2009
Quote:
Originally Posted by Stackdiesel View Post

My tri's were "swole" after the dip test. Usually more defined, but the carb bloat was in full effect.
Attachment 28806
Great triceps Stack, but where did your traps go? You know I'm just kidding you on that one. Wanted to rib you a little about that. You're built man - keep up the good work.
__________________
Matt
yorick is offline  
Old 03-09-2010, 03:35 PM   #584
LouieLouie2007
Senior LCF Member
 
Join Date: Aug 2007
Location: Phoenix
Posts: 112
Gallery: LouieLouie2007
Stats: 250+/181.8/160 or 23% body fat 5'6" 34 yrs
WOE: Atkins all the way baby!
Start Date: April 2003/Start again April 06 post 2nd child
*pouts*

Missed my workout today. Work is crazy.
LouieLouie2007 is offline  
Old 03-09-2010, 03:53 PM   #585
Stackdiesel
Senior LCF Member
 
Stackdiesel's Avatar
 
Join Date: Jan 2010
Location: Philadelphia, PA
Posts: 80
Gallery: Stackdiesel
Stats: 238/199/Unknown
WOE: Low Carb
Thanks Laura, Matt, and Oz. Actually not a very flattering picture, but I got a kick out of how pumped my triceps were. Typical guy thing. I'll get some better progress photos up after I get a little leaner.

Jami, you look great and are making substantial progress. You're 1/3 of the way through the BFL Challenge?
Stackdiesel is offline  
Old 03-09-2010, 04:08 PM   #586
jamistar77
Senior LCF Member
 
Join Date: Sep 2009
Posts: 721
Gallery: jamistar77
Stats: 150/142/137 or 15% body fat 5'7"
WOE: Body For Life/TKD
Start Date: 09/2009
Thank you everyone! Its amazing how the right foods can help.

Stack. Um,,, Yes, I have 2 months left.. Yesterday was my 1st month in the program.
jamistar77 is offline  
Old 03-09-2010, 05:20 PM   #587
LowCarbRachel
Major LCF Poster!
 
LowCarbRachel's Avatar
 
Join Date: Nov 2000
Location: Salt Lake Area
Posts: 1,181
Gallery: LowCarbRachel
Stats: 155/137.4/135
WOE: LCHF/CN
Start Date: October 2014
Wow, great pics, Stack (pumped!) and Jami (look how lean you are all ready!)

It's so great to have so much activity on this thread. I love coming here and reading each day!

I'm just back from my workout. It's circuit training this week. I'm a bit miffed at the scale today for being up, but I am bloated. My jeans that usually fall off fit today. I don't like that very much. I'm not going to freak out about it...I know that my body does not lose weight in a linear fashion...all I can do is eat clean and work hard.

We'll see what my consultant says tomorrow...I am taking after photos in one week and then my sessions with him end, and I am going to be on my own!
__________________
Goal #1-Stay on plan.
Goal #2-Meditate 5 minutes a day.
LowCarbRachel is offline  
Old 03-09-2010, 06:15 PM   #588
NeGA
Senior LCF Member
 
NeGA's Avatar
 
Join Date: May 2008
Location: North East GA
Posts: 89
Gallery: NeGA
Stats: 5'10" and 164
WOE: Low Carb Something!
Start Date: February 22, 2010
Quote:
Originally Posted by jamistar77 View Post
Your only 9 days in... I just think that your body has to get used to this WOE. I remember that when I started LCing I could only get through 1/2 of a cardio kick boxing dvd, and before I started LCing I was running 6 miles a few times a week. Its a transition. Your body is having to pull from fat, and it takes more energy for you body to do that, than it does from glycogen.
Thanks, Jami. I'll just keep up what I'm doing and watch for the changes.
__________________
Karla
"You must lift it to shift it!"
Weight training rocks
NeGA is offline  
Old 03-09-2010, 07:21 PM   #589
Mayberryfan
Major LCF Poster!
 
Join Date: Sep 2007
Location: Alabama
Posts: 1,639
Gallery: Mayberryfan
Stats: 22/14/10 or 8 if I can!
WOE: Atkins
Start Date: June 6, 2007
Quote:
Originally Posted by Stackdiesel View Post
Thanks Celeste. Looks like you are doing great and have implemented carb-ups/refeeds into your program. How is that working out?
I think it's going well. A pair of jeans that I've been trying to get into comfortably - you know, wear them and breathe at the same time - have gotten much looser. I'm also not having trouble getting back on LC after having a refeed day or a refeed meal. I think this is gonna be great for me. Thanks.

Laura ~ I really need to consider what Twyla posted for you earlier. I may not be eating enough. Some days, I just don't want much. Other days... well, I want to eat all day. But, for the most part, I'm keeping my calories in the 1200-1400 range and when you add in a workout, that cuts things WAY down. So, you and I will work on this!

Jami ~ awesome pics. I'll say it again, if I looked like you, I wouldn't have the motivation you obviously have. Good job!
Mayberryfan is offline  
Old 03-09-2010, 07:32 PM   #590
Mayberryfan
Major LCF Poster!
 
Join Date: Sep 2007
Location: Alabama
Posts: 1,639
Gallery: Mayberryfan
Stats: 22/14/10 or 8 if I can!
WOE: Atkins
Start Date: June 6, 2007
Found a great article tonight about lifting and trying to lose weight. I'm thinking someone here mentioned this guy before, Illene maybe?

Anyway here's the info. Enjoy!:

Quote:
Optimal Weight Training While Dieting
How should I lift weights while dieting? Everyone at the gym and all the magazines say to go high rep to burn the fat. Does high rep training really burn fat better? Is this the best approach to training while dieting?

While high rep, short rest interval training does have the potential to burn a fair number of calories, training during a fat loss stage should be used to preserve (or even increase) muscle mass as opposed to stimulating fat loss. Fat loss is going to, or should, come primarily from nutrition, with the rest coming from various forms of cardiovascular work (HIIT, interval training, some steady state cardio, etc.) Your weight training should be focused primarily on getting strong, and keeping the muscle you have, not fat loss. Let the other 23 hours of the day take care of the fat loss.

Your best bet is to avoid a lot of high-rep, low-load training while dieting. Your body already has a limited capacity to recover due to a lack of fuel/substrate when on reduced calories. Light weights while in caloric deficit will likely result in more muscle loss, as your body, while attempting to adapt to a caloric deficit will try to 'slow down' over time. This happens via various hormonal responses as well as by eliminating the more metabolically active tissue - muscle. Your body will always attempt to adapt to any change you throw at it - and this includes a caloric deficit. The more you deviate from your 'set point', the more your body will respond to bring you back.

Hormones respond to over and undereating. On reduced calories and as your bodyfat drops, catabolic hormones rise, promoting increased amino acid oxidation (protein breakdown) and anabolic hormones fall. Net protein accretion/retention decreases, protein oxidation increases, cell volume generally decreases, leptin production decreases, etc., etc. Remember, what builds muscle is what keeps muscle, and if you don't use it, you'll lose it. You need to give your body a reason to hold onto the muscle and this requires you to be training above a minimum intensity threshold. So, quite simply don't bother with these 15-20 rep sets. Train heavy and try to get and/or stay strong.

The other thing to consider when comparing heavy versus light training while dieting is the effect each has on the look, or quality, of the muscles. Training with heavy weights improves both myogenic and neurogenic tone. The first refers to your muscle tone at rest while the second refers to muscle tone that is expressed when movements occur. Neurogenic tone is improved due to the effect lower rep training has on the sensitivity of various motor neurons. Myogenic tone is affected by the density of your muscles and is improved by stimulation of the contractile proteins, again via heavy low, low rep training. Higher rep ranges unfortunately do not offer these benefits, and let's be honest, high rep training just isn't fun anyway. When a body is stripped of much of its fat, muscle density and hardness go a long way to enhancing the quality of a person's physique. Excluding the heavy, low rep work in favour of the oft prescribed high rep, short rest interval work for fat loss training will not have nearly the same effect that focusing your training on heavy loads will have.

The last thing to keep in mind and this was touched on earlier, is that your capacity to recover from training is decreased on reduced calories. As a result, the volume of your training (sets x reps) needs to be reduced. Always keep in mind the goals of resistance training while dieting - maintenance of strength and muscle size. You're simply not going to be making significant muscular gains while in a caloric deficit - no matter what anyone tells you. If you try to keep the volume as high as you might have it when your calories are above maintenance, you're going to find yourself burning out, getting weaker, and regressing. You can decrease volume by as much as 2/3 when dieting. I'd typically err on the side of caution and do less when you want to do more.

Remember what builds muscle, is what keeps muscle.
Source: Optimal Weight Training While Dieting | Q&A | Lean Bodies Consulting
Mayberryfan is offline  
Old 03-09-2010, 08:47 PM   #591
Siggie
Senior LCF Member
 
Siggie's Avatar
 
Join Date: Jul 2006
Posts: 173
Gallery: Siggie
Quote:
Originally Posted by LouieLouie2007 View Post
Are you bruised? Did you feel any pops? .
No bruising. Heard and felt the pop. I have a visible knot. My ankle is more stiff than painful. Doesn't hurt to walk on it. Does hurt if I push it.
__________________
2013 Mantra: THE TIME IS N:OW
Siggie is offline  
Old 03-09-2010, 08:53 PM   #592
Siggie
Senior LCF Member
 
Siggie's Avatar
 
Join Date: Jul 2006
Posts: 173
Gallery: Siggie
Quote:
Originally Posted by Firm Hottie View Post
Siggie, old school floorwork is great for when you can't do any weight-bearing lower body exercises. The stuff that I'm doing seems harder to me than doing the normal squats, lunges, etc with weights.

I have a couple of good workout DVDs that I use for my floorwork. They include leg lifts while lying on your side, clamshells, and corkscrews. You can also do a number of things on your hands and knees - straight legs lifts out to the side, to the rear, at a 45 degree angle, bent leg lifts at different angles, etc.

I'll be doing my floorwork DVD today, so I'll write all of the exercises down and post them here for you if you'd like.
Yes Please. Thanks.

RICE (Rest-Ice-Compression-Elevation) is good for my ankle!
__________________
2013 Mantra: THE TIME IS N:OW

Last edited by Siggie; 03-09-2010 at 08:57 PM..
Siggie is offline  
Old 03-09-2010, 10:40 PM   #593
Mayberryfan
Major LCF Poster!
 
Join Date: Sep 2007
Location: Alabama
Posts: 1,639
Gallery: Mayberryfan
Stats: 22/14/10 or 8 if I can!
WOE: Atkins
Start Date: June 6, 2007
Okay, here's a question for you more experienced exercisers..may seem silly, but it's a point of confusion for me.

So, let's say I'm supposed to eat 2000 calories per day to maintain, 1500 to lose. So, if I calculate my workout to burn 250 calories, does that mean it's okay to still eat 1500 calories or should I eat 1750 calories so I maintain the same deficit?

This may be obvious, but it truly confuses me. The more I read about proper training and eating, the more I wonder about this! TIA!!!
Mayberryfan is offline  
Old 03-10-2010, 02:38 AM   #594
WATCH-ME-SHRINK
Major LCF Poster!
 
WATCH-ME-SHRINK's Avatar
 
Join Date: Feb 2003
Location: Eastern USA
Posts: 1,147
Gallery: WATCH-ME-SHRINK
Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
Quote:
Originally Posted by Mayberryfan View Post
Okay, here's a question for you more experienced exercisers..may seem silly, but it's a point of confusion for me.

So, let's say I'm supposed to eat 2000 calories per day to maintain, 1500 to lose. So, if I calculate my workout to burn 250 calories, does that mean it's okay to still eat 1500 calories or should I eat 1750 calories so I maintain the same deficit?

This may be obvious, but it truly confuses me. The more I read about proper training and eating, the more I wonder about this! TIA!!!
Technically, the activity factors into the deficit. However, I was told to not think of it that way in the strictest terms, and to think of the deficit created by our workouts as "bonus."

With that said, depending on your level of intensity, you want to tap into your sensory perceptors often to know when it's time for fuel. That's the fun part, learning to "hear" those signals from our body and acting accordingly.

So you can safely shoot for that 1600-1700 range, just be sure to "listen."

There are varying schools of thought on this. Just voicing my personal understanding.
WATCH-ME-SHRINK is offline  
Old 03-10-2010, 02:40 AM   #595
WATCH-ME-SHRINK
Major LCF Poster!
 
WATCH-ME-SHRINK's Avatar
 
Join Date: Feb 2003
Location: Eastern USA
Posts: 1,147
Gallery: WATCH-ME-SHRINK
Stats: 168, Size 12/138 lowest/goal 148 5'7
WOE: Carb rotations/mod carb
BTW, I'm swamped and running late. Not enuf time to read and catch up (how I love reading everyone's progress). Just stopping by to say hey.

Later on.
WATCH-ME-SHRINK is offline  
Old 03-10-2010, 06:48 AM   #596
inatic
Major LCF Poster!
 
inatic's Avatar
 
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 1,091
Gallery: inatic
Stats: 182+/126 5'4 51!yo 16/4 *5* kidlets later!
WOE: Coach/Coached Lean Bodies Consulting
Start Date: LowER C since 2/02 wt training 10/15/02
Quote:
Originally Posted by WATCH-ME-SHRINK View Post
Technically, the activity factors into the deficit. However, I was told to not think of it that way in the strictest terms, and to think of the deficit created by our workouts as "bonus."

With that said, depending on your level of intensity, you want to tap into your sensory perceptors often to know when it's time for fuel. That's the fun part, learning to "hear" those signals from our body and acting accordingly.

So you can safely shoot for that 1600-1700 range, just be sure to "listen."

There are varying schools of thought on this. Just voicing my personal understanding.
my coach says the same.. most peoples activity doesnt burn what they think it does and cardio machines LIE
__________________
Ileen
hashi's/hypothyroid
Coached: Erik Ledin, Leanbodies Consulting
inatic is offline  
Old 03-10-2010, 06:52 AM   #597
inatic
Major LCF Poster!
 
inatic's Avatar
 
Join Date: Jul 2002
Location: Alpharetta,Ga.
Posts: 1,091
Gallery: inatic
Stats: 182+/126 5'4 51!yo 16/4 *5* kidlets later!
WOE: Coach/Coached Lean Bodies Consulting
Start Date: LowER C since 2/02 wt training 10/15/02
Quote:
Originally Posted by jamistar77 View Post
I decided to take more pics. I wasn't seeing the mirror image change, so I decided to take more picutures.
Here are my stats for week 4
no changes in weight, which is fine by me. The inches are coming off. I am looking leaner.Attachment 28797

Attachment 28798

Attachment 28799
fixed that for ya..

You ARE looking leaner!!

nice!!
__________________
Ileen
hashi's/hypothyroid
Coached: Erik Ledin, Leanbodies Consulting
inatic is offline  
Old 03-10-2010, 08:00 AM   #598
LouieLouie2007
Senior LCF Member
 
Join Date: Aug 2007
Location: Phoenix
Posts: 112
Gallery: LouieLouie2007
Stats: 250+/181.8/160 or 23% body fat 5'6" 34 yrs
WOE: Atkins all the way baby!
Start Date: April 2003/Start again April 06 post 2nd child
Quote:
Originally Posted by Siggie View Post
No bruising. Heard and felt the pop. I have a visible knot. My ankle is more stiff than painful. Doesn't hurt to walk on it. Does hurt if I push it.
If you felt a pop and had swelling, then DEFINITELY no impact right now. You tore a ligament a little bit. The pop is a classic telltale sign. Bruising may take up to a week to show, mine did and then it was horrible.

Was it on the inside or outside of the ankle?

Walgreens makes a really nice brace I have. It has lightly rigid inserts in the material and straps that criss cross over your foot, providing good stability. It was $15.99 and it has been worth every penny.

Right now, you are in the acute phase of the injury so its standard RICE treatment right now. 3 times per day. Your primary goal right now will be to get the swelling down. I am 4 weeks in and I am still swollen around the ankle bone and have major weakness going up on my toes. I however made the mistake the first few days after of being too active. I even finshed my workout after the initial hurt. Treat yourself kindly right now. Upper body, core work are all a go, but avoid all lower body and even the bike for about a week to two weeks. If you are still having problems 10 days in, see your dr.

Last edited by LouieLouie2007; 03-10-2010 at 08:03 AM..
LouieLouie2007 is offline  
Old 03-10-2010, 08:07 AM   #599
jamistar77
Senior LCF Member
 
Join Date: Sep 2009
Posts: 721
Gallery: jamistar77
Stats: 150/142/137 or 15% body fat 5'7"
WOE: Body For Life/TKD
Start Date: 09/2009
Quote:
Originally Posted by inatic View Post
fixed that for ya..

You ARE looking leaner!!

nice!!
Thank You Ileen!
jamistar77 is offline  
Old 03-10-2010, 08:09 AM   #600
LouieLouie2007
Senior LCF Member
 
Join Date: Aug 2007
Location: Phoenix
Posts: 112
Gallery: LouieLouie2007
Stats: 250+/181.8/160 or 23% body fat 5'6" 34 yrs
WOE: Atkins all the way baby!
Start Date: April 2003/Start again April 06 post 2nd child
Hiya everyone!

Doing good here. Never di make it to the gym. Financial brainstorming took precedence. Dont think I am going to make it today either. Hubby and I have a lunch date with leftovers at the house. Although I have physical therapy tonight.

Food is good. I added in some carbs yesterday and was rewarded with scale loss during a OMS week. Weird. But I think it helped with the after dinner snacking. I have been practically pacing after dinner lately looking for "something else" w/o really knowing what it is I want. 1/4 cup of brown rice w/ my dinner last night and Poof! No pacing. Don't know if there is a link or not, but I was grateful for it.

So today:

B: 2 fried eggs, 1.5 slices bacon
L: leftover chicken breast w/bacon and cheese, broccoli and brown rice
D: not sure yet

Have a great day!
LouieLouie2007 is offline  
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -7. The time now is 01:07 PM.


Copyright ©1999-2017 Netrition, Inc. All rights reserved. - Terms of Service | Privacy Policy
LowCarbFriends® is a registered mark of Netrition, Inc.