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Old 03-11-2009, 02:38 AM   #1201
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Rich, LC definitely has its place. Ketosis -- appetite suppression -- is a very useful tool in winning the war against being overweight. However, for me at least, staying that low in carbs does not work while trying to put in the time and intensity for decent workouts. And let's face it, you're not going to build lean body mass and recomp your body w/o hard work -- MOVIN' IT.

Maximized body comp is NOT GOING TO HAPPEN WITHOUT PROPER NUTRITION.

Weight lifting and any kind of endurance or higher intensity cardio will be maximized with proper energy.

I would not be afraid of raising your carbs to fuel your workouts, if you time those carbs AROUND your workouts. You want to have a pre-workout carb meal and a post-workout carb meal particularly. Make sure you eat your carbs with lean protein each time you eat them. (I have just a bit of fat in my pre w/o meals, probably 15-20% fat max, sometimes less, with carbs/protein being close to equal or carbs slightly higher. Post workout, you want to avoid the fat because it slows the absorption of the carbs/protein for muscle recovery.) The rest of the day, you can taper back to fibrous/green veggies, i.e., very low carbs, and increase your fat and protein as needed to maintain satiety. Don't be afraid of it messing with ketosis or causing you to burn less fat. The glycogen will be burned/depleted from the energy used during your workout.

By keeping the carbs timed close to your workouts, it will aid in glycogen depletion. This will help prime your body for an ingestion of carbs when you DO eat them, and they will be used most efficiently and not stored as fat. This timing will also increase insulin sensitivity as well as the glycogen processing.

I've also learned that climbing the carb ladder and including occasional higher carb days of wise choices, healthy, beneficial carbs, carefully balanced with lower fat and moderate protein, enables me to enjoy foods that I don't have on a daily basis, gives me extra energy and restores my glycogen levels, helps me to deal with insulin issues more effectively, and provides an overall sense of balance.

I would start with adding carbs around your workouts, maybe approach it in 10-20 extra carbs the first few days, and then go higher if you need to, until you feel the effects of the carbs making a difference in your workouts.

On your rest days, you can go back to VLC, helping once again to deplete and prime your body for the efficient fat burning and the influx of carbs when you most need them.

Hope this helps.

Bottom line: Don't be afraid of carbs. They can be our friends if we know how/when to eat them.
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Old 03-11-2009, 05:04 AM   #1202
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[COLOR="DarkRed"]NICE. CELEBRATE. I MADE IT!

Great workout with Turbo Jam this morning. Carbs from yesterday having a residual effect? Coconut oil? Increased strength from weight training adding to endurance levels? Whatever it is, it's kickin in.

(And I didn't have the fruit in the middle of the night...that's when I take my thyroid meds, and I forgot they should be taken on an empty stomach.)

I'll try to keep carbs low to med today to set up for depletion.

[/COLOR]
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Old 03-11-2009, 09:25 AM   #1203
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Hi Twyla,

Thanks for stopping by my journal. I think it didn't work because my journal wasn't public??

I see you are kicking some serious butt as usual. You go girl!
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Old 03-11-2009, 02:51 PM   #1204
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[COLOR="DarkRed"]WED MAR 11

My day went as planned. Kept carbs low, and felt very encouraged and focused. Clothes continue to be my reward in this process. (Sweet surprises) I know the losses will slow down ON THE SCALE, but the gains and the progress are far more telling in my overall recomp process. Inspiring.

Having had consecutive losses since the first week in February is plenty of motivation for me. The plan is working, Houston.

Power nap in afternoon......ahhhhhhhh.....

Hunger in control all day. Energy level.

TOTALS: (including tonight's snack before bed)

CALS 1442 ()

PROT.....181 GR....50%
CARBS....72 GR.....17%
FIBER......13 GR
FAT........53 GR.....33%

WORKOUTS:

[COLOR="DarkOrange"](BURN BABY BURN!!!!!!!!!!!!!!!!!!!!!!)[/COLOR]

CARDIO: Turbo Jam, 43 mins a.m.
20 mins elliptical p.m.
5 mins ab work

[/COLOR]
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Old 03-12-2009, 06:58 AM   #1205
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You are such an inspiration! I am so interested in carb cycling after reading through your journal so I sent you a PM this morning. Thanks for sharing your journey!
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Old 03-12-2009, 08:15 AM   #1206
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Helllllooooo, Tina. Thank you for your kind words of encouragement and accolades.

I've PM'd you.... I'll do everything I can to help you.

Let me hear back from you.
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Old 03-12-2009, 12:54 PM   #1207
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Twyla, Thanks for the Advice. I started tracking myself on ****** today.
I really don't know where I am as far as nutrition. Hopefully now I will get a handle on it. I don't want to be thin and flabby. I do want to change my body composition. Thanks so much.

Hope you have a great day!
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Old 03-12-2009, 04:41 PM   #1208
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Thanks, Rich. You're on your way...enjoy the ride.
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Old 03-12-2009, 04:51 PM   #1209
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Er...I've been moaning about how big and bloated I feel, how I wasn't gonna get on the scales...tonight they shouted, so I obliged - guess who is 5lbs down?!
I introduced some fruit last weekend, had some daily and its made a difference to me physically and mentally. I know I may gain back with meds, or that my weight loss is not as fast because of my meds - but I'm still down 5lbs, 8 in total! (I'd gained back most of what I lost when I first started meds) and T, you are the first person I wanted to tell!
I get a lot of my strength from you (as do many others) so Thank you T. If I lived closer I'd bake you a LC treat!

Much Much love!
G x
__________________
Nobody can go back and start a new beginning, but anyone can start today and make a new ending

I'm taking back control...Its my time!

56
lbs to go....


WATP 26/11/2012

Last edited by Glamour P!; 03-12-2009 at 04:53 PM.. Reason: typo!
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Old 03-12-2009, 04:51 PM   #1210
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[COLOR="DarkRed"]THUR MAR 12

Decided to go with a low/med day for carbs. Put in a good bicep/chest/back split this morning. My hunger levels were controlled all day. I know that will be changing within days....SURELY IT'S NOT TIME AGAIN? But I'm afraid time flies when we're having fun....so by Monday I should be feeling my bottomless pit roar in pre-TOM protest.

Tomorrow I'll back down to low carbs and try to keep cals in check. Maybe I'll need to up fat to keep hunger controlled. And then drum roll for Saturday's high carb day. BRING IT ON!

TOTALS:

CALS 1692

PROT.......183 GR.....43%
CARBS......91 GR.....19%
FIBER.......24 GR
FAT...........78 GR.....41%

WORKOUTS:

A.M.

7 MINS CARDIO WARMUP (HHA)
40 MINS UB SPLIT (BICEPS/CHEST/BACK)
10 MINS AB WORK

P.M.

32 MINS OF RUNNING INTERVALS: 5 min brisk walk warmup; 20 intervals of 45/30 running/recovery; 3 min brisk walk cooldown. The intervals seemed to be the magic I needed this evening.

([COLOR="Purple"]Oh, how I've missed the running.[/COLOR]..)
[/COLOR]
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Old 03-12-2009, 04:55 PM   #1211
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Glad you're back running T - remember though take it as easy as you need to!
Being able to run like you did tonight its obviously healed/healing. You did good to rest it like you did - I know how hard that must've been for you!
WTG!
x

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Old 03-12-2009, 05:04 PM   #1212
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Gotcha, G.

You're right...I still need to be careful and proactive with stretching and such. I didn't run the long endurance intervals tonight, as I usu do, and I think having more built in recovery helped to lessen the blow on the healing inner thigh muscle.

This is where Callanetics comes in so handy...you can't beat the stretching and flexibility it promotes.

I'm on tap for Super C tomorrow morning.
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Old 03-12-2009, 05:11 PM   #1213
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I'm doing the 10 in 10, have ordered Evolution. Do you think I need to add Super C at some point, or could I continue with these? I'm gonna pose this question on the thread too. I think it would be far too advanced right now - as sometimes I can only manage the beginning Callanetics dvd.
Do you think Callanetics helped me lose the lbs?
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Old 03-12-2009, 05:55 PM   #1214
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32 MINS OF RUNNING INTERVALS: 5 min brisk walk warmup; 20 intervals of 45/30 running/recovery; 3 min brisk walk cooldown.
Beautiful
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Old 03-13-2009, 02:01 AM   #1215
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Good morning Twyla,

I have so many questions. I don't want to keep bugging you with little questions. In that light,

Do you have any book recommendations? My primary goal is optimal nutrition, burning fat, and sculpting the muscle that's underneath. Like I said, When I was in my 20s and lifting a lot. I did not even think about nutrition. I just ate well when I was hungry and did not gain a pound.

TIA

Have a great Friday.
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Old 03-13-2009, 02:23 AM   #1216
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Morning, Rich.

Sitting here having coffee, my youngest son eating cereal, waiting to take him to the school for his class field trip to zoo and science center in Ohio.

The only book that I've read cover to cover pretty much regarding health/fitness is Burn The Fat Feed The Muscle, an e-book (google it) by Tom Venuto. Very good reading. I don't agree with ALL that he says, but most. Good foundation for learning to balance your meals with good macs and lean protein, building muscle, burning fat most efficiently, etc.

It's been helpful to refer to now and then when my memory fails on certain theories and how-to's, etc.

Your goals you've mentioned, I agree, primary nutrition should be number one. You get the nutrition down, the rest will take care of itself with work in the gym.

I'm no expert by ANY stretch, but I'll "pay it forward" to anyone who asks, all I've learned.

Have a good day yourself.
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Old 03-13-2009, 09:27 AM   #1217
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[COLOR="Purple"]


NOTE TO SELF:

How to Estimate Maintenance Caloric Intake
Lyle McDonald


(excerpt)


"On average a male may be able to achieve 1-1.5 lbs true fat loss per week on a moderate deficit diet although this will be somewhat lower if he’s very lean and somewhat higher if he’s very fat. That’s assuming no muscle or performance loss mind you. Females, by dint of their smaller size usually have to accept lower rates of fat loss without truly heroic efforts. [COLOR="MediumTurquoise"]
Two pounds per month true fat loss may be all that’s realistically achievable[/COLOR].
Sucks, huh?"

[/COLOR]
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Old 03-13-2009, 09:50 AM   #1218
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Hi T,

I bought Burn the Fat Feed the Muscle! It is a very interesting read. It is making me rethink my Ketosis and making me think that I should be moderate (good) carb and just work out a lot.

I have to read through it. It is definately good food for thought. I also like the positive thinking envisioning aspect of the book/download.

Thanks for the recommendation!
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Old 03-13-2009, 04:09 PM   #1219
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Quote:
Originally Posted by Ricardolowcarbo View Post
Hi T,

I bought Burn the Fat Feed the Muscle! It is a very interesting read. It is making me rethink my Ketosis and making me think that I should be moderate (good) carb and just work out a lot.

I have to read through it. It is definately good food for thought. I also like the positive thinking envisioning aspect of the book/download.

Thanks for the recommendation!
You may be AWOL for a while, Rich! That book is an interesting read. Hope you enjoy.
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Old 03-13-2009, 04:16 PM   #1220
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[COLOR="DarkRed"]FRI MAR 13

BEFORE I FORGET: Last night before bed, the PreT monster cravings descended out of NOWHERE and I caved and had a big bowl of fat-free caramel toffee crunch icecream. It was definitely food porn in the truest sense. The guilt afterward left me irritated with myself. So the numbers from yesterday aren't nearly as "pretty" as they seem.....I goofed. It happens.

Today was the day before my high carb day, so kept it low in carbs. My cals were higher than I would like them to be, as well as fat, but I sort of did that intentionally, trying to keep hunger in check since the HUNGRIES are looming with PreT. My plan was to have dinner and then seal the deal....no more food the rest of the night.

Had another awesome run this afternoon.....I was seduced once more by the afterglow of running from yesterday's run...hard to resist. Enjoying the intervals. Good burn and satisfying exhaustion. No side effects from the thigh muscle injury. Stretched at length afterwards with Callan stretches.

Feeling very positive with my progress. Very rewarding and inspiring.

Looking forward to my high day tomorrow.

TOTALS:

1809 CALS

PROT.....186 GR.....41%
CARBS....45..GR.....9%
FIBER.....14 GR
FAT.........91 GR......45%
ALCOHOL....19 GR....7%

WORKOUTS

A.M. - 1 HOUR SUPER CALLANETICS

EARLY P.M. - 35 MINS INTERVAL RUNNING: 4 mins brisk walk warmup; 45/30 run/recover intervals, 5 mins brisk walk cooldown.
[/COLOR]

Last edited by WATCH-ME-SHRINK; 03-13-2009 at 04:26 PM..
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Old 03-13-2009, 07:03 PM   #1221
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
[COLOR="DarkRed"]FRI MAR 13

BEFORE I FORGET: Last night before bed, the PreT monster cravings descended out of NOWHERE and I caved and had a big bowl of fat-free caramel toffee crunch icecream. It was definitely food porn in the truest sense. The guilt afterward left me irritated with myself. So the numbers from yesterday aren't nearly as "pretty" as they seem.....I goofed. It happens.

Today was the day before my high carb day, so kept it low in carbs. My cals were higher than I would like them to be, as well as fat, but I sort of did that intentionally, trying to keep hunger in check since the HUNGRIES are looming with PreT. My plan was to have dinner and then seal the deal....no more food the rest of the night.

Had another awesome run this afternoon.....I was seduced once more by the afterglow of running from yesterday's run...hard to resist. Enjoying the intervals. Good burn and satisfying exhaustion. No side effects from the thigh muscle injury. Stretched at length afterwards with Callan stretches.

Feeling very positive with my progress. Very rewarding and inspiring.

Looking forward to my high day tomorrow.

TOTALS:

1809 CALS

PROT.....186 GR.....41%
CARBS....45..GR.....9%
FIBER.....14 GR
FAT.........91 GR......45%
ALCOHOL....19 GR....7%

WORKOUTS

A.M. - 1 HOUR SUPER CALLANETICS

EARLY P.M. - 35 MINS INTERVAL RUNNING: 4 mins brisk walk warmup; 45/30 run/recover intervals, 5 mins brisk walk cooldown.
[/COLOR]
Running is sooooo addictive! When I was running everyday if I missed a day I almost felt antsy all day because I wanted to get back out to run some more.
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Old 03-14-2009, 04:15 AM   #1222
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So true, Tina! So very true.

[COLOR="Sienna"]Woke up this morning at 6:00 ..... what???? It's Saturday! I'm supposed to sleep in on Saturdays. I laid there with restlessness, a zillion thots running thru my head, and finally thought: this is crazy. May as well get up and do something constructive.
Coffee was calling my name.

Today is weigh day, and it will be the last one until after TOM, which means the next official weigh day won't happen till the 28th. (I try to avoid the scales during that week)

To my DELIGHT AND SURPRISE, I was down.......

[COLOR="DarkOrange"]ANOTHER 2 LBS!!![/COLOR]

This cycling has found its niche in my body apparently.
Within the last few days, I've begun to see definition that I've not had before. Yes, it's found its niche all right!
That, combined with clean nutrition, dedicated workouts
-- a good balance of weight training with cardio intervals --
and patience and persistence, it has all come together to spell very gratifying success for me.

I can't even find the words.

Today begins my high carb day, and I am going to love every minute of it, while kicking butt, of course
[/COLOR]
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Old 03-14-2009, 04:31 AM   #1223
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cycling
That, combined with clean nutrition, dedicated workouts
-- a good balance of weight training with cardio intervals --
and patience and persistence,

I can't even find the words.
SWEET
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Old 03-14-2009, 04:34 AM   #1224
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My, are we up early or what???
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Old 03-14-2009, 05:02 AM   #1225
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My, are we up early or what???
Yes, I needed to test someone's true desire today, 3am let me see what you got and if you truly want it. It was there off day, so 3am was nothing, if they have desire.
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Old 03-14-2009, 05:34 AM   #1226
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Yes, I needed to test someone's true desire today, 3am let me see what you got and if you truly want it. It was there off day, so 3am was nothing, if they have desire.

Um-hm. I get it. TALK to me about DESIRE.
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Old 03-14-2009, 07:21 AM   #1227
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
To my DELIGHT AND SURPRISE, I was down.......

[COLOR="DarkOrange"]ANOTHER 2 LBS!!![/COLOR]

This cycling has found its niche in my body apparently.
Within the last few days, I've begun to see definition that I've not had before. Yes, it's found its niche all right!
That, combined with clean nutrition, dedicated workouts
-- a good balance of weight training with cardio intervals --
and patience and persistence, it has all come together to spell very gratifying success for me.

I can't even find the words.
Way to go! Again I say, that is lots on a teeny-weeny like yourself. Good job young lady.

Last edited by DaisyGG; 03-14-2009 at 07:23 AM..
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Old 03-14-2009, 04:30 PM   #1228
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Thank you, Daisy....Teeny weeny? Not. But gettin' there, with a method to this madness!
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Old 03-14-2009, 05:10 PM   #1229
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[COLOR="DarkRed"]The day went well. GREAT workouts. Good expenditure and energy. By the time I got to cardio, I was running down. But, man, have I enjoyed all of these wonderful clean, yummy carbs!

So far only 37 gr of fat for the day, and I fully intend to have some lowfat popcorn tonight while watching a movie at home. Been looking forward to it.

So when it's all said and done, I'll have had roughly 300 carbs and 2300 calories.

Back to LC tomorrow. I'm anxious to see if the same thing will happen tomorrow as happened last week, the spill over of energy from the high carbs. The weather will be better tomorrow, and I'm looking forward to another run.

Spent over an hour today looking for a new swimsuit for summer....I know what I want, I see it in my mind, color, cut, style, but I can't find it... tan, dark tan, maybe some black with tan or caramel...for starters...not too busy, but classy and unique....maybe I should have been a designer. I won't stop looking till I find "the one."


TOTALS TO THIS POINT:

CALS 2188

PROT......200 GR......37%
CARBS....283 GR......48%
FIBER.......34 GR
FAT...........37 GR.....15%

WORKOUTS:

LB WEIGHTS 30 MINS
UB WEIGHTS 40 MINS
ABS .............18 MINS
CARDIO ELLIPTICAL 23 MINS (8 intervals, the rest steady-state)

[/COLOR]
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Old 03-14-2009, 05:36 PM   #1230
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So when it's all said and done, I'll have had roughly 300 carbs and 2300 calories.
For me 870 carbs 5000+ calories.
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