page 13

I now have three 5k on my horizon

February 5: Super Bowl 5k
March 17: St. Patty's Day 5k
March 31: Phillies Charities 5k

1/27/2012 12:32:55 PM

CassTheSass, anyone can become one. I use Shakeology (Beachbody's nutrition shake) every month and coaches get a 25% discount on all Beachbody products. There's also potential financial benefits like selling P90X and stuff, but that's kind of hard for me to do from Hungary, so I'm in it for the discounts.

1/27/2012 7:31:39 PM

use the quote function every once in a while bruh

1/27/2012 9:19:51 PM

Tri season is only a few months away and I want to shoot for a half IM distance towards the end of the season, so I've started getting back on the regular exercise track (4th quarter is ridiculous for me, as in 16-18 days at work sometimes) and I'm really feeling quite good.

After reading a lot about IF I may give it a shot, maybe do a few trial fasts to see how I do and then give it a whirl to see if it works for me. I think I sort of do a fast that is dictated by my schedule anyway. Just need to cut out the handful of candy I consume at work each night. Anybody with experience is welcome to comment, but this is sort of my current schedule and meals.

20:00 - wake up, shower, brush teeth, walk dog, check sports scores, etc. Maybe have a meal if I'm in the mood to cook, usually a dinner type meal.
21:00 - Leave house, stop at kangaroo for cup of coffee with splenda
21:15-09:00 - working. I usually grab a few pieces of candy or have a sandwich at some point during the night, but I'm very rarely actually hungry. I stay pretty busy and therefore not hungry.
09:15 - Back home, walk dog again, watch sportscenter, etc. Sometimes I will stop and have breakfast before I get home, if not.
09:30 - Breakfast.
10:30 - Workout
12:00 - Bed

It sounds like on an IF plan I'd go to bed at 12:00, and then no eating until about 04:00. I'd then need to have my feed window last from 04:00 until 12:00. I'm still concerned about eating right before bed, I've always heard eating immediately before sleep is a no no and I've tried to always avoid it. Under this scenario I'd need to alter things and do my workout when I wake up, which I've never been successful at because it usually takes me at least 30 minutes to get going when I wake up regardless of time of day.

Would it be better to have my feed window start when I wake up and end midway through the night (20:00-04:00) and my fast be from 04:00-20:00, then immediately work out when I get home during my fast?

1/28/2012 7:58:22 AM

FYI, that's 4 days a week. I usually sleep heavily on one day off and try to squeeze in a long ride or something similar on another day for tri purposes.

1/28/2012 8:07:33 AM

It looks like it's gonna be difficult to fit in the necessary training to have the right fitness for a half ironman and fast throughout the day. Most of the training plans I have seen call for 2 workouts a day (swim/bike, bike/run, etc.) at 1hr+ each. Your body is gonna need the fuel.

I don't know anything about the fasting thing, but I know that during my half training my second workout of the day was really tough even when I had food.

1/28/2012 8:20:15 AM

Yeah, that's kind of my concern. I know when most people say they "don't have time" to work out it's an excuse, but I work 12 hour days, 3rd shift 4 days a week, occasionally 5 so if you take out the 12 hours of work, 8 hours of sleep and 1 hour for commute and shower that leaves me 3 hours a day to do everything else. My days off are usually spent trying to take care of stuff that has to be done during the day, errands, etc.

I'm not hugely worried about being able to complete a half, I've done all of the distances and then some separately. It's more about trying to put up a respectable time. I mean, last year I rolled out of bed and ran a half marathon with no training so I feel ok about my overall physical conditioning.

1/28/2012 8:34:08 AM

def wouldn't fast/if/recomp when trying to train for something

i would stick with the 6-7 meals, carb loading and avoiding gluten(IIRC the US cycling team is now gluten free and has seen better results across the board)

1/28/2012 8:41:23 AM

6-7 meals a day is outdated and working out while fasted has been shown ti IMPROVE performance, especially while only doing a single modality (JUST cycling, or JUST lifting).

If you want to fast....then fast. Is it necessary? No, but it won't mess you up if you choose to do it.

1/28/2012 9:00:01 AM

If i work out early in the morning I usually don't eat because it can make my stomach uneasy, but in the afternoons if i don't have at least like a PBJ or something an hour or two before I go i'm pretty much useless.


that's with weight lifting though. Cardio im fine doing whatever

1/28/2012 11:22:27 AM

6-7 meals a day has been proven to be the best plan for bulking. you can seriously trim back on the number of meals a day when cutting, but you have to eat slow digesting proteins and not expect to make any muscle gains while doing so.

1/28/2012 11:54:01 AM

5000 calories in 3 meals = 5000 calories in 7 meals

1/28/2012 2:26:04 PM

the body has no way of storing protein besides the stomach, so 3 meals with fast digesting proteins like eggs or white fish is detrimental for keeping amino acid levels in the blood elevated.

1/28/2012 2:37:05 PM

i suppose a half IMer isn't concerned with LBM and his protein req are going to be significantly lower anyways

1/28/2012 3:26:48 PM

Minka's page 13 first post just made me realize I want to do a 5k now.

1/28/2012 3:44:18 PM

Special Olympics torch run 5k February 25th.

1/28/2012 4:16:15 PM

Think I'll be signing up for the warrior dash this year, anyone done it before?

1/29/2012 8:52:00 PM

W00t went down another pant size. Rocking a size 26 (size 2) now

1/29/2012 10:15:14 PM

STOP it Cassie

1/29/2012 11:39:51 PM

nice!


I need to update my measurements and photos and ish... but Eric did ask if I had lost weight this weekend so I guess that's a good sign

1/29/2012 11:58:16 PM

Oh man I just got excited about taking measurements tomorrow. haha My pants that I bought late December are already feeling a little loose.

1/30/2012 3:37:08 AM

dangggg cass, bodyrockin errywhere

1/30/2012 8:02:36 AM

Quote :

"STOP it Cassie"

i'm not actively looking to lose weight anymore. i'm just letting my body do it's thing. but for serious, i really don't think i can afford to go down another size or my wedding dress will really not fit at all

1/30/2012 8:15:38 AM

have you been to the cake tasting yet? try them ALL

1/30/2012 8:17:46 AM

we're not doing a cake tasting but i did do a food tasting over the weekend and holy cow the food was so good. and there was an open bar

1/30/2012 8:25:55 AM

what do you mean you're not doing a cake testing?!

you're ruining the best part of this!

1/30/2012 8:36:19 AM

Quote :

"6-7 meals a day is outdated and working out while fasted has been shown ti IMPROVE performance, especially while only doing a single modality (JUST cycling, or JUST lifting)."

I agree with you, but leangains has a good article as to why you're better off consuming BCAA before lifting rather than lifting completely fasted.

1/30/2012 9:31:24 AM

there is TONS of research showing that having protein/BCAAs for a preworkout supplement is superior to fasted training for making strength and muscle gains. I don't have a clue what he's babbling about.

1/30/2012 10:28:40 AM

Martin from leangains.com doesn't advocate fully fasted training. He goes as far to say that "fasted training" is a misnomer and that fully fasted training would be detrimental. You should be either consuming BCAAs, or eating prior to training.

Lately, I've just been eating prior to working out. I have to work out at night (~7:30-8:30 PM), and I really don't like fasting from midnight until 7:00 PM. For me, it's easier to fast from 9 PM or so until 2:00 PM, eat a meal, work out after work, then eat another meal. Sometimes I'll do longer fasts on non-training days. I went 21 hours from Saturday night - Sunday evening, and it really wasn't too bad.

1/30/2012 11:29:52 AM

^ right, thats the article im talking about

1/30/2012 12:44:47 PM

Just a heads up to everyone there is a new beer called Bud Light platinum.

It's only 4.4 carbs and it's 6% alcohol so you can drink fewer of them. This could easily speed up your weight loss by a few lbs a month by switching over.

(of course its even better to switch from beer to straight liquor)

[Edited on January 30, 2012 at 4:16 PM. Reason : a]

1/30/2012 4:15:21 PM

Or switch to water and weed

1/30/2012 5:18:27 PM

and GHB is better than alcohol. similar effects, no calories, elevated growth hormone levels afterwards.

weed contains phytoestrogens, so men should be wary of smoking if they're trying to improve physical fitness.

1/30/2012 5:25:13 PM

^ and ^^ are both good points but they are both controlled substances so some people might be opposed.

Question: So if a beer has 137 calories and only 4.4 carbs... i know it probably has near 1g of protein... are all the other calories sugar alcohol? And doesn't that have a really high thermic property.. so other than the lowered testosterone wouldn't the effects of drinking this beer be relatively small?

1/30/2012 5:49:13 PM

If you drink one or two, yes. But anyone who drinks just one or two of these beers is missing the whole point of why this particular beer exists in the first place.

1/30/2012 5:53:55 PM

thoughts on tough mudder from anyone that's done it before?

1/30/2012 6:02:42 PM

From a difficultly standpoint it's just running a 10 mile mountainous cross country course. All of the obstacles are relatively easy compared to just running the course.

That being said, even though the obstacles aren't particularly hard they make the course fun. I did the Wintergreen, VA one and plan to do another next year.

1/30/2012 6:23:46 PM

Quote :

"weed contains phytoestrogens, so men should be wary of smoking if they're trying to improve physical fitness."

I had to

Quote :

"and GHB is better than alcohol. similar effects, no calories, elevated growth hormone levels afterwards."

And not that weed isn't or anything but out of curiosity isn't GHB illegal?

[Edited on January 30, 2012 at 6:41 PM. Reason : .]

1/30/2012 6:37:29 PM

1/30/2012 10:18:35 PM

Quote :

"Minka's page 13 first post just made me realize I want to do a 5k now."

Here's some other races to look forward to in the Triangle in the next few months

Mar 5--St. Patty's Run Green 8K Raleigh, NC

Mar 19-- Equinoxalizer 5K Durham, NC

Mar 26-- Volunteer Center of Durham Great Human Race 5K Durham, NC

Apr 16-- House Your Neighbor 5K/10K for Habitat for Humanity - Centennial Campus Raleigh, NC

1/31/2012 9:26:39 AM

i did the St Pattys Day run last year and am debating doing it again this year. it's a lot of fun but the course is SUPER hilly - hills for 5 miles so keep that in mind. i finished that race in 50:50 last year.

1/31/2012 9:41:17 AM

I did that 8k and it was somewhat hilly, also got DQ'd for wearing headphones

1/31/2012 11:55:18 AM

i wore headphones and didn't get DQ'd.

1/31/2012 1:51:20 PM

why would wearing headphones result in a dq?

1/31/2012 1:53:27 PM

Because they make you look like an asshole

1/31/2012 2:14:27 PM

headphones not earmuffs you big dummy



[Edited on January 31, 2012 at 2:21 PM. Reason : -]

1/31/2012 2:20:29 PM

Well, T-Dub, here's where I stand at the end of January:

Quote :

"January Goals: 170 lbs. Switch to a maintenance diet of low fat, still high protein to start lowering bf% without losing muscle."

168.6 as of today so I totally failed in that regard. The good news is that my weight has actually leveled off so I'm fairly confident that number isn't artificially inflated. Since I spent the month trying to hit 170 I wasn't as stringent about isolating my diet as much. Plus, I have it on good authority that cutting will take less time then I initially figured so for now I will focus on eating and boosting my strength numbers.

Progress picture:


You'll note what my girlfriend affectionately calls my "winter poof". Being that when I started this (October) I was hovering around 154lbs, not all the weight is going to magically become muscle overnight.

January numbers:
Squat: 175
Bench: 150
Press: 100
Deadlift: 245
Pendlay Row: 140

[Edited on January 31, 2012 at 3:05 PM. Reason : failbucket]

1/31/2012 3:05:17 PM

Your girlfriend called you a poof.

1/31/2012 3:22:18 PM

what the hell is a "press?"

bench press?
leg press?
french press?
1 armed french press?
military press?
push press?
incline bench press?
decline bench press?
flat dumbell press?
incline dumbell press?
decline dumbell press?
dumbell shoulder press?

those are only a few presses

1/31/2012 3:56:17 PM

^Didn't you cause a scene over someone calling a squat a back squat?

When press is used singularly it usually means standing overhead barbell press.

1/31/2012 4:00:20 PM