God, have you registered for a race yet? Do you have a fun race in mind?

On the marathon note, LunaK completed her first marathon today. Go girl!

[Edited on January 13, 2013 at 9:15 PM. Reason : m]

1/13/2013 9:14:35 PM

I can't stop thinking about burning fat.

This week I'm going to be shooting for about 1260 calories a day. (not counting monday because free beers are on the horizon but i will stick to miller lite to keep my glycogen stores low)

200g protein = 800 kcal

40g fat = 360 kcal

25g carb = 100 kcal

Going to try to lift 3x and get 3-4 45 minute walks in. Hopefully I'm not overdoing it sometimes too strenuous can limit fat loss. I'll re-evaluate after this week.

1/14/2013 12:57:02 AM

I am 180 pounds. I want to be 190 before march 1st and that in muscle. I have high metabolism. Set me a food diet and weight lifting plan and GO!

1/14/2013 1:32:34 AM

You really need to make sure you are eating over your "maintenance" calories by about 500 calories a day.

Make sure you're getting 1.5g protein for every lb of lean muscle mass you have.

Try to do as many compound movements as you can and concentrate on legs/back so you can release the most growth hormones.

Make sure you get at least 8 hours sleep a night.

Use creatine and whey at the very least.

1/14/2013 1:39:11 AM

10lbs of muscle in 2 months isn't possible. 10lbs of muscle in a year would be an ambitious goal.

you don't need 500 calories over maintenance- that will gain you a pound of muscle and 10 pounds of fat in 2 months. 200 calories over maintenance will be plenty, and you're going to have to diet off some fat at the end of it all.

1/14/2013 7:13:21 AM

I didn't say he'd put on 100% muscle but I still think 200 calories is pretty low. I guess if he's a beginner though he doesn't need quite that much excess.

A lot of "hard gainers" usually underestimate how many calories they are consuming though. Just like fat people tend to underestimate.

1/14/2013 9:09:58 AM

Quote :

"Sooooo I signed up for the color me rad 5k April 6th and it will be my first. What sort of advice do you guys have for preparing for this event for one who is getting into a cardio routine as of a few weeks ago but is otherwise out of shape?"

good for you Kiwi! I think the color me rad race is a great beginner race, do they even have chip timers? I think I've suggested this before on here but Couch to 5K is a great program for beginners. http://www.coolrunning.com/engine/2/2_3/

I also suggest, if you have a smartphone, some kind of running app that logs your progress. When I was starting out for my first 5K the plan seemed completely tedious but the gps app I chose was very helpful and seeing my progress really helped over time. I really like RunKeeper http://runkeeper.com/running-app?appsFlyerMediaSource=&appsFlyerCampaign= it even has options for "coached" workouts so you can plug in and have it prompt you for specific run/walk intervals to help pace yourself, you dont have to keep your eye on your watch.

1/14/2013 9:15:16 AM

the color me rad race doesn't do chip timers. at least the one in raleigh didn't time.

1/14/2013 9:24:55 AM

yeah from the website it looks like they don't, so that definitely takes the pressure off. Remember, it's all about having fun! and getting colorful!

1/14/2013 9:38:57 AM

just dont do what i did and run in this when you're allergic to cornstarch

1/14/2013 9:47:25 AM

lol I'm scared to ask what happened?

1/14/2013 9:56:22 AM

i swelled up pretty bad. i had to run home to scrub the color off which luckily comes off quickly. i thought because i was wearing a tshirt and long pants i would be okay but the color went through my clothes and i found random patches of color all over the place

1/14/2013 10:02:01 AM

Down several pounds (~192, or about 5 lbs) from January 2nd and I've managed to break a set a couple of bench press PRs (225x1, 200x3). I have to attribute this progress to stronger back (been doing several sets of various cable rows), allowing me to maintain tightness throughout the lift, and improved leg drive.

Dieting is easy now. As far as training, I'm going to try to keep most of work in the low rep, high weight range (i.e., oriented towards building and preserving strength).

Quote :

"This week I'm going to be shooting for about 1260 calories a day. (not counting monday because free beers are on the horizon but i will stick to miller lite to keep my glycogen stores low)"

You should really try to at least hit maintenance a few days a week, even if maintenance means 1900 calories. There's absolutely no way you won't be feeling like shit in two weeks if you maintain that deficit.

1/14/2013 11:23:13 AM

Yeah I will hit maintenance every so often just to keep my leptin levels bouncing around. Don't wanna kill my metabolism.

Today for instance ill probably hit 2,000 calories with the beers.

1/14/2013 2:10:47 PM

Quote :

"God, have you registered for a race yet? Do you have a fun race in mind?"

no, no.

1/15/2013 12:04:55 AM

1/15/2013 12:39:20 AM

Olympic weight lifter who stays lean to maintain his weight class:

1/15/2013 8:47:30 AM

DEM THIGHS

1/15/2013 9:43:58 AM

Kind of felt fail at the gym today. I still lifted though. I'll be sure to get my pull-ups in when I get home from work.

1/15/2013 4:06:02 PM

i failed too. got really light headed while doing my arm/back exercises so i skipped cardio. i have this paranoia of passing out at the gym. i hadn't eaten anything before so i got some tacos after.

will probably go back later and do the spin bike or stair climber.

1/15/2013 4:17:48 PM

Quote :

"light headed"

everything about LuckezCharm is light

[Edited on January 15, 2013 at 5:31 PM. Reason : .]

1/15/2013 5:02:27 PM

group run on Saturday, group ride on Sunday

made it to the gym this morning at 6:15, with a lifting partner

ran Umstead this afternoon, with another partner

Go team!

1/15/2013 9:27:15 PM

just went back to do my cardio, and the thought occurred to me - no one looks cool doing zumba :-/

1/15/2013 10:17:01 PM

Ok my two weeks of adjusting to my diet are over and I've had some fat loss but not quite as much as I'd like so I decided to start tracking my calories since everyone underestimates the amount of calories they eat on diets.

cal fat carb protein
Milk, whole 439 24 33 24
Whey Protein 360 3 9 72
Bacon 240 21 0 15
Fish Oil 60 6 0 0
Mixed nuts 48 4 2 2
peanut butter 380 32 12 14
Olive oil 239 27 0 0
Broccoli 87 4 11 4

Total: 1853 calories, 121g fat, 67g carb, 130g protein.

My maintenance calories are about 2,300 a day and I probably burned about 100 lifting weights today. So a net of about 550 calorie deficit today (or about 1lb a week).


I think it's pretty clear I need to lower the milk/peanut butter component of my protein shakes. I'm going to start eating half the peanut butter and milk (replacing it with water). I normally would have eaten more protein but I fell asleep before I could cook eggs or chicken.

1/16/2013 2:41:02 AM

signing up for alta alpina challenge. 8 passes, 20,000 feet of climbing, 200 miles. 19hr to finish

http://www.altaalpina.org/challenge/8pass.html

1/16/2013 6:32:05 AM

This is harder than I thought. When you start writing down everything you are actually eating you definitely consume a few more calories than you initially thought. Makes you think twice about taking a sip out of the olive oil bottle, or pouring 20 oz of milk instead of 8 in your protein shake.

Pretty happy with my totals today, and I'm going to really start reducing the fat once I finish off all my bacon, sausage, whole milk, and hot dogs in my refrigerator. Headed to 1,250 calories a day!

My body is thanking me for making this shift slowly though. I'd recommend a two week warm up like I did to anyone. Keeps your body from shutting down and primes you for long term results instead of a short term unsustainable crash diet.

1739 calories
97 fat
53 carb
145 protein

Right now I'm at 53% fat, 13% carb, and 33% protein for the day. I'd like to flip the protein/fat numbers and keep the carbs right about there for optimal muscle retention, fat burning, and satiety.

[Edited on January 16, 2013 at 10:35 PM. Reason : a]

1/16/2013 10:32:13 PM

Quote :

"taking a sip out of the olive oil bottle"

do what now



[Edited on January 16, 2013 at 10:47 PM. Reason : huh]

1/16/2013 10:46:26 PM

i usually just take a quick sip every afternoon when i get home from work to break my fast. it's the first thing i eat/drink each day besides:

green tea extract pill, caffeine (200-400mg), and copious amounts of water.

Just helps you not absorb as much of your dietary fats. I don't chug it or anything. Like 2 tsp worth or so. I don't like putting it in my protein shakes, makes it taste weird...

[Edited on January 16, 2013 at 10:57 PM. Reason : a]

1/16/2013 10:57:04 PM

^Dude you need to stop taking stuff you read on the internet as solid truth.

HowTF does drinking olive oil prevent absorption of dietary fats?

You are drinking fat when you drink olive oil.

[Edited on January 17, 2013 at 6:21 AM. Reason : ;]

1/17/2013 6:20:55 AM

http://www.thisiswhyyourefat.com

1/17/2013 6:55:10 AM

He probably doesn't realize that olive oil in the internet's diet comes from cooking

Good troll though

1/17/2013 7:12:25 AM

I have never heard of olive oil preventing the absorption of dietary fats. That doesn't make any sense to me. While olive oil will help you absorb vitamins, there is no need to drink it. Eat some nuts, use a little olive oil or flax seed oil in your cooking and you'll be good. I can't think of a reason to be sipping on olive oil.

1/17/2013 8:05:50 AM

I'm down about 5 lbs since I started. I've lost a couple of inches here and there. I'd like to see a little more of an improvement. I started logging my food again just becaue it kept me disciplined as far as working out, drinking water and ensuring that my nutrition needs are met each day. Since I've started hydrating more, I've been feeling a lot better.

So far (Mon - Wed this week) My macro averages have looked like this:

Fat - 66g Protein - 127g Carbs - 250g

Which works out to the following percentages of my daily value:

Fat - 28% Protein - 24% Carbs - 48%

1/17/2013 8:59:40 AM

Quote :

"I can't think of a reason to be sipping on olive oil."

http://playpen.meraka.csir.co.za/~acdc/education/Dr_Anvind_Gupa/Learners_Library_7_March_2007/Resources/books/asimov%20ebook.pdf

[Edited on January 17, 2013 at 9:04 AM. Reason : ]

1/17/2013 9:03:58 AM

I have to get fat from some source, and a mono unsaturated fat like olive oil is a great source. It's also terrific for preventing heart disease as proven by cultures who use a lot of olive oil (Mediterranean diet).

If you don't get enough fat your testosterone levels drop which makes it difficult to produce muscle or nail girls.

I'm also improving my insulin resistance.


That being said today I'm aiming for very low fat and carbs and high protein.

1/17/2013 9:49:34 AM

face strikes again!

1/17/2013 9:50:39 AM

^^^ awesome haha. I've read that and that still wouldn't have crossed my mind. gg.

My wife use olive oil and flax seed oil in cooking, I just don't sip it plain and I also am not convinced that it prevents your body from absorbing other fats. At least I've never heard that anywhere.

[Edited on January 17, 2013 at 10:05 AM. Reason : ]

1/17/2013 10:03:35 AM

^ of note flaxseed is not worth using anymore. I have about three pounds of it unfortunately from when I was into bodybuilding in a previous life but recent studies prove that only like 5% of it is converted to EPA and DHA. It's just not worth it, just switch over to fish oils. The body just sucks at converting ALA so there's no reason to use it anymore.

That being said if anyone doesn't believe science I'd be glad to sell you some unopened flaxseed oil at half price.

[Edited on January 17, 2013 at 10:24 AM. Reason : a]

1/17/2013 10:15:06 AM

are you telling me that barry bonds did not achieve his growth due to his ingestion of flax seed oil?

no wonder i haven't been seeing gains.

1/17/2013 10:21:56 AM

^^All she does is cooks with it occasionally. Unless people cook with fish oil I'm good. I don't take any supplements or vitmains so I don't take any fish oil right now. I do use some non gmo protein powder with no additives or sweetener but that's the only "supplement" I take.

Not saying I think there is anything wrong at all with people taking supplements but personally I'm happy with my diet and health: I just try and hit my targets for nutrients in the meals I eat. I'm not averse to changing my habits and not trying to change anyone else's but what I have been doing for years works great for me.



[Edited on January 17, 2013 at 10:25 AM. Reason : ]

1/17/2013 10:22:51 AM

You should get fat from some source, but why not make it cheese, milk, eggs, or something delicious?

1/17/2013 10:23:19 AM

Because those contain high amounts of saturated fats which I get plenty of already. (I drink milk, eat cheese, and eat a lot of meat). And I eat six eggs before bed usually because slow digesting proteins at night make it easier for me to fast the next day.

I need omega 3's, oleic acid, and mono unsaturated fats to promote the fat loss I'm shooting for.

[Edited on January 17, 2013 at 10:28 AM. Reason : a]

1/17/2013 10:26:41 AM

I actually do sip on olive oil. There's a little olive oil and balsamic shop here in Orlando that offers a really nice selection. You can sample before you buy. Dip bread or just sip from a mini-cup.

And if I'm at an Italian restaurant, I go crazy with the herbed olive oil + bread.

That said, olive oil is VERY calorie-dense, so if you're trying to avoid excess calories, proceed with caution. Moderation is key.

1/17/2013 11:09:15 AM

why olive oil and not avocado?

1/17/2013 3:38:32 PM

fresh avocados aren't always easy to find, depending on where you live

very happy to live in FL

<3 avo

[Edited on January 17, 2013 at 3:45 PM. Reason : e]

1/17/2013 3:44:47 PM

Good grief everyday I hit a new high in weight and bodyfat on the scale.

How much waterweight is it possible to retain when you first start lifting regularly and loading creatine?

I feel like stay puff marshmellow man I'm blowing up so much. Arms look good all pumped up, but I'm ready to see some results on the scale to keep me motivated.

1/17/2013 3:47:27 PM

^^ yes I love avocados too. Just had some last night.

1/17/2013 3:49:44 PM

~10lbs was my creatine fluctuation last year when i dicked around with it.

i actually have two wedding rings... one for during creatine loads and one for not.

if you're still drinking as much as you were before, creatine probably isn't going to do much.

weren't you only doing really minor weight training?

1/17/2013 3:50:59 PM

I take a big spoonful of creatine every morning, and my weight doesn't fluctuate very much at all. We're talking a range of 3-4 lbs at most. I think it's possible that I'm non-responder, I'm not 100% sure.

1/17/2013 3:52:49 PM

Does anyone have IBS? If so, how are you treating it? Dietary changes or Rx meds?

1/17/2013 4:58:53 PM