Agreed here. How well you handle carbs/fats very much depends on insulin resistance, bf% as well as activity level. When extremely active, you definitely need more carbs esp when it's intense activity. When you're more of a 'fretting' type , which mostly comes together with a lower bf% anyway, then you also need more carbs.
I'm not believing the blood type stereotyping either as it'd imply you'd never change. Which is not true. I'm finding myself tolerating more and more carbs over time. It has changed more rapidly than I'd expected. Not so much because of lower bf% but because of better carb processing due to higher B1 levels. I'm supplementing with sulbutiamine (a fat soluble B1) and almost 'overnight' I'd no longer overeat on carbs. Literally as if a switch was turned on/off. Vit. B1 is heavily involved with carb metabolism. Quite often overlooked with all the attention put on insulin resistance.
Karla, I'm quite amazed at how low you can let fat go in your diet, but I guess that the proof of the pudding is that you don't get ill and progress in strength etc. That's why it's a good idea to find your own balance. Don't rule out that your carb/fat requirements may also change over time.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Yeah, I was nearly shocked when it happened almost overnight upon supplementing with the sulbutiamine. Mind you, my gut health is quite poor so B12-absorption is already compromised so was taking methyl-B12 lozenges for a few years already plus high-strength vit B complex. Those water-soluble B-vitamins aren't as well absorbed as the fat-soluble B1 vitamin.
That's the main reason why going too low in fats isn't a great idea as it messes with vitamin absorption.
I love the taste of fat but if I eat more than 20% of it on any given day or meal I generally feel sluggish and if I eat more than 20% of it over a period of time I gain fat. I realize that may change and I experiement with raising them on occasion to try to hit more of a 30% range but so far I do better with lower and with higher carbs. Thanks for chiming in on this new (for me) finding. Always great to learn...
I had a great workout yesterday, typed it all in and hit send only to have my internet die and I lost all the text. Don’t you hate when that happens???
My trainer sent me off last night to work out my legs. His directions where to do medium weights only and to work on perfecting my form. In fact he informed me that if I did not get my focus and form issues squared away with respect to the squat that I would not be doing the squat anymore. L My instructions where on all the exercises that involved lifting to slow down the eccentric movements, this especially on the step ups because that is where the money is. So I went to Bally’s after work to get back into things…..
Warm up
Tready run 5 min at 5% and 5mph (I was in a 5 kind of mood)
Alt toe touches 3x30
Bw squats 3x20
Deads
1x20 (45lb)
3x10 (95lb)
Squats
1x30 (45lb)
1x15 (95lb)
1x5 (145lb)
Swiss ball ham curls
3x15
Step ups (20in bench)
1x10 (15lb)
2x10 (20lb)
Calf raises
2x15 (75lb)
1x10 (125lb)
Leg extensions
1x20 (40lb)
1x10 (80lb)
1x10 (90lb)
Russian shuffle
2x35 (20lb)
The good news is I think I improved my squat form. I felt very strong doing the 145lb drops and did not have the normal fear that I have. The bad news is that I did it by twisting my body a bit to point the right side more forward. I can’t believe that is a good fix but that is the only way that I seemed to be able to land squarely into the squat at the bottom without shifting over to my left hip.
The step ups were incredibly useful as well to me to become aware of my right hip imbalance issues. Focusing really hard on the lowering I could feel when my hip started to give and I could fix it often times. I guess it will just be a lot of work from here on out to fix this. J
The gym was filled with characters this evening so much so that I thought I had died and work up at the Y in ffice:smarttags" border="0" alt="" />Texas. First there were the two “curl boyz”. I constantly have to kick them out of the squat rack and last night I had to boot them from the dead lift stage where they were performing curls. Then there were the trainers. Oh my GAWD they were out in stoopid numbers last night. I could not take a break without seeing something awful going on. One had a client lift 120 lb fixed db up over his head and place it on his back so he could do weighted lunges. The guy could hardly at all lift this weight let alone place it behind his back. Then there were the two who had this poor client doing really heavy deads with a completely rounded back. Two of them standing there talking to each other while the client worked…. I could go on but I will stop now.
On the good character side of thing there was also Ed. Ed is this at least 70 year old guy with almost no body fat who is in the gym every single time I go. He does small ROM exercises mostly on the machines and walks around and chats people up. Mostly he is nice and a good distraction. He has talked with me before. Last night he says his hellos to me and then tells me that he noticed a big change in me the past months. He said my body was looking really good and muscled. He then asked me if I knew about body building and told me I should consider competing.
So there you have it. If Bally’s were to have a body building competition, Ed thinks I would win the female class.
The good news is I think I improved my squat form. I felt very strong doing the 145lb drops and did not have the normal fear that I have. The bad news is that I did it by twisting my body a bit to point the right side more forward. I can’t believe that is a good fix but that is the only way that I seemed to be able to land squarely into the squat at the bottom without shifting over to my left hip
.
It sounds like you are compensating for something. The twist to the right is not a good way to do it. Have you looked at Dan John's stuff on Squatting??
BTW, I wouldn't consider 145 medium weight either.... I had to kill my heavy set at 130 last night because it didn't feel right. The left leg just wasn't going to let it happen.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Yes I am intense.... And yes he is confident which is why I hired him in the first place. I tend to intimidate. This guy can handle me for the most part though once he did admit that I was intimidating a bit. I am a good business person and ususally bright enough to stay one step ahead of my audience which enables me to negotiate well. He made it perfectly clear that on this one there would be no negotiation and no "give" on his part. I am perfectly fine with that because it has never been my intention to use drugs or to venture into an unhealthy place. I have too many things going on in my life to do that.
So I was reading this book yesterday and learned about oxidizer types with respect to diets. While reading it I learned that I am a slow oxidizer leaning towards medium. Diane and Roland are a fast oxidizers by my guess. Oxidizer types are determined by a persons ability to burn through carbs. If they burn slowly through them then they can more readily use them in their diet. This explains why I typically do so much better on diets lower in fat and higher in carbs. Anyway, I found this fascinating and a google search will provide a ton of information on this subject. Here is a good link and it has a link on it to a test to determine what type you are.
You're getting really strong! Your trainer should be mine too as I'm often letting my ego get the better of me. I should really try to focus more on form. Doesn't help though to have workouts in Excel from as far back as 2003. (that's when my pc died from being hacked).
I can always disregard those things and focus on form strictly.
The step-ups are really hard to get done in the right way. Hate them .. just like the lunges. Too bad they are good for you.
And wow, nice compliment from Ed. Have you ever asked him why he does machines exclusively. Probably afraid of injuries and just maintaining a good physique I assume?
It sounds like you are compensating for something. The twist to the right is not a good way to do it. Have you looked at Dan John's stuff on Squatting??
BTW, I wouldn't consider 145 medium weight either.... I had to kill my heavy set at 130 last night because it didn't feel right. The left leg just wasn't going to let it happen.
Yeah definately I am but not quite sure what. Trainer isn't entirely sure yet either but this "fix" will give us more clues. The step ups and 1 legged squats always show that my hip is weak on that side so I am sure it is just a matter of me shifting over to my stronger hip sub consiously when the movement switches from quads to hips. I am betting as well that this is the root cause of my hamstring injuries.
Oh yeah speaking of that. I am very, very happy to report that the past month there is NO sign at all of that injury. When I work my hams, both sides hurt the same and I don't feel even a little twinge of pain. Total rehab time for that 8 month chronic injury as just about 8 months.
You're getting really strong! Your trainer should be mine too as I'm often letting my ego get the better of me. I should really try to focus more on form. Doesn't help though to have workouts in Excel from as far back as 2003. (that's when my pc died from being hacked).
I can always disregard those things and focus on form strictly.
The step-ups are really hard to get done in the right way. Hate them .. just like the lunges. Too bad they are good for you.
And wow, nice compliment from Ed. Have you ever asked him why he does machines exclusively. Probably afraid of injuries and just maintaining a good physique I assume?
Agreed! That is the very reason I refused to start this program without a trainer. I am all about the ego when it comes to physical activity.
At least I know this about myself and take measures to curb it.
I try not to ask Ed too much because then he would talk to me forever. I am in there to work out and only exhange a few words with him on my breaks. He really is there to socialize I think anyway. That said, if my body looks half as fine as his when I am as old, I would be pretty happy. He isn't all buff or anything but he is solid and cut.
Oh perfect. I saw this in her book at the grocery store. I was in the book section to look up reciepes for the week. Her book has great reciepes in there. I nicked the waldorf salad one in fact. I just so happened upon the oxidation part. I don't know.... It sure seems to make sense at least for a lot of people.
Well today was another trainer day. We discussed my findings with the squat and basically I got yelled at for doing the 145lb set when the direction was to do medium weights. (sigh.....) then he said that twisting the upper body is an unacceptable solution to my problem. So my homework this weekend is med and light weight squats and on Tuesday we hit the issue again together. Hey you win and lose some right?
On the up side of things I feel great now. No DOMs yet even after the past two workouts. I think I did hit an over work wall last week and the 4 days off were exactly what I needed.
Then we did a back workout.
Pull ups assisted
3x15
reverse push ups feet on swiss ball
3x15
1 arm rows
3x12 (35lb)
cable cross flyes
3x15 (1 plate)
Again much talk RE nutrition and my trip to Sweden was pushed back to June so I am going to start my cut this weekend instead of after I return from Sweden. This will give me time to be in the cutting grove for the trip in June. So the challenge pics this weekend should be my last fat covered pics. The next ones should begin to show some muscle. (she hopes.....) Now the fun begins
Whoa there now. You cannot copy exactly and expect same results. I don't post my eats generally. Sufice it to say that I always eat within my set macro and calorie range. Today I had Pizza for breakfast (I made this with whole wheat pita, turkey burger and sausage and 28g of cheese), then I had an apple and 35 g of almonds, a cytogainer was had POW, then I had 7 oz of chicken breast and then I had 8oz of pork loin and vegetables (this was split in half and eaten over the course of the evening) finally I ate a 100 cal bag of popcorn and had a protein drink. That is a total of 7 meals spread out through the day. Today's cals are at 2780 and ratio is a bit high in the Protein but my fat is 19% so I am okay with the high protein. Tomorrow I will get more carbs in to balance things out. When I cut I will eat similar to this only smaller portions.
I posted my cut plan in this log as well as in the nutrition folder. It is pretty straight forward to start.
Wooo HOOOO!!! Just took my first "trainer approved" fun run. Nice slow steady 1 hour run in the fresh spring air around the Nike HQ campus. It is supposedly a 2.4 mile track and I think my pace was around 10.3 mph. Tomorrow I do my workout and focus on squat form, abs and then on Sunday I have a date with my bicycle and 40 miles of trails through the woods!!! Again trainer approved provided I feed like crazy. I plan on doing a gainer in the middle of the ride.
Spring is here and this girl starts her cut tommorrow. No more fat, slow and sluggish with cardio restrictions..... GO KARLA GO!!!
Yeah, I know I am going to get weak over the next weeks but for now I am at the top of the world.
Wooo HOOOO!!! Just took my first "trainer approved" fun run. Nice slow steady 1 hour run in the fresh spring air around the Nike HQ campus. It is supposedly a 2.4 mile track and I think my pace was around 10.3 mph. Tomorrow I do my workout and focus on squat form, abs and then on Sunday I have a date with my bicycle and 40 miles of trails through the woods!!! Again trainer approved provided I feed like crazy. I plan on doing a gainer in the middle of the ride.
Spring is here and this girl starts her cut tommorrow. No more fat, slow and sluggish with cardio restrictions..... GO KARLA GO!!!
Yeah, I know I am going to get weak over the next weeks but for now I am at the top of the world.
Ummm ... this doesn't seem right. A slow steady run is usually between 5.0 and 7.0 mph for MOST folks. If you were running at 10.3 mph that is less than a six minute mile. Pretty fast if you ask me!!
__________________
Life's a Journey ... Enjoy the Ride!
my guess is that she meant 10 min/mile pace - or ~ 6 mph.
However you are right - I had the same reaction to seeing 10.3 mph - that's like three 19 min 5K back to back to back.
Whew! I was starting to think you are bionic or something!!
I know! First "a nice little 25 mile run with a coworker", now "slow and steady 10.3 mph"
I don't think I'm ever going to mention my 12 min/mile pace on this board
I gotta log yesterdays workout and then get the pics and stats up pronto!! The day is BEAUTIFUL here and I pretty sure there is 40 miles of trails calling me. And this time you read it right 40 miles. I'll tell ya'll about it when I get back tonight.
First things first. I had a KICK ASS workout yesterday. I started my cut and honestly did not get all my cals in on Friday so perhaps the cut started then as opposed to Sat. In any case I simply dropped the gainers from the menu and am still eating like a pig. In addition I am adding more cardio to my game plan and to my workouts as well.
Warmup superset from hell (3 times through)
bw squats 20 reps
walking twisted lunges with medicne ball (1 time across gym)
jump rope (100 times)
Burpies with a push up (15 times)
Squat form workout - 1x30 (45lbs)
Shoulders/tri/pec day
SuperSet 1
db incline shoulder flye
1x15, 1x10, 1x13 (all with 25lbe)
close grip press
1x15, 1x10, 1x12 (20lbs e)
SuperSet 2
DB Sated curl
3x15 (12lb)e
cross over curl
3x15 (12lb)e
cable ext press downs
1x20 (30lb), 2x15 (35lb)
Ab superset
incline crunch with 12lb bar
3x10
bosu ball crunch, reach
3x15
overhead tri ext
1x20 (30lb), 2x12(35lb)
I tried doing dips at this point but have some pretty intense soreness in my right pec area so didn't push it.
Wow, I can't believe how fast I am dropping weight right now. I swear if I at any time during this bulk period I went off my bulk diet for just one day the scale started moving. It seems this is happening again this week. Last week I hit the top of my bulk when I weighed in at 136.6 lbs. I started to cut yesterday by dropping my gainers and by adding some ss cardio to my game. I did a nice long run on Friday to kick off the fun. Also my workouts will be higher rep lower weight with some more tabatas and that sort of thing mixed in.
I made it to 136.6 at my highest and 126.6 was my start point. So in the past 3.6 months I gained 10 pounds. About 3.2 of that was fat from my best guess. I think I averaged around .5 lbs a week of lean muscle gain. This isn't amazing but it is a pretty cool thing considering where I started.
I gotta log yesterdays workout and then get the pics and stats up pronto!! The day is BEAUTIFUL here and I pretty sure there is 40 miles of trails calling me. And this time you read it right 40 miles. I'll tell ya'll about it when I get back tonight.
I can't wait to hear about these trails. On a day like today, they sound so wonderful!
Great results for your bulk, Karla! And your pictures are really inspiring. Good luck with your cut! I know you will stick to your plan so you will be seeing those results quickly!
__________________
"Become better than you used to be, not better than someone else." ~ Leigh Peele
Ok, so I'm a little slow and don't fully understand exactly what is going on...bulk, cut, gainers, etc. However, I do understand consistency and dedication...and the importance of recognizing them!! You get lots of stars for that! ****************************** **************************
And yes he is confident which is why I hired him in the first place. I tend to intimidate. This guy can handle me for the most part though once he did admit that I was intimidating a bit. 
I swear if I at any time during this bulk period I went off my bulk diet for just one day the scale started moving. It seems this is happening again this week. Last week I hit the top of my bulk when I weighed in at 136.6 lbs. I started to cut yesterday by dropping my gainers and by adding some ss cardio to my game. I did a nice long run on Friday to kick off the fun. Also my workouts will be higher rep lower weight with some more tabatas and that sort of thing mixed in. 
Linear Mode
