Thanks for letting me hijack your blog Karla. This helps. On my next bulk I will focus more on getting in more calories. I was a bit scared of getting to fat, LOL. I think I will try to stay around 2600 or just a few less for my cut and prep for the Chicago Marathon. I think being a slimmer for the race would be a good idea.
No probs on the hijack. Subject is a good one. I will not fear getting fat again during a bulk because I know how to bulk cleanly now. You can get fat if you eat a bunch of crappy food but if you eat good whole foods it is nearly impossible. (at least that is what I am thinking right now)
I too was planning to do the Portland Marathon in the fall. My goal was to be at near 10% bf to do that which is why I had started my cut at this time. I am reconsidering this goal now. I want to focus on maintaining my muscle mass and all the long distance running is just killing that for me. They really are conflicting goals and eventually I have to make a choice if I want to be good at building my body.
You can get fat if you eat a bunch of crappy food but if you eat good whole foods it is nearly impossible. (at least that is what I am thinking right now)
I suspect no matter what you need to pay attention to macros. I say this because pretty much most of the 30 pounds I put on last summer and fall came from good whole foods. Just way too many of them. Well, combined with little to no exercise as well. I wasn't tracking but I'd suspect definitely more carbs and fat than protein.
I suspect no matter what you need to pay attention to macros. I say this because pretty much most of the 30 pounds I put on last summer and fall came from good whole foods. Just way too many of them. Well, combined with little to no exercise as well. I wasn't tracking but I'd suspect definitely more carbs and fat than protein.
I'm not sure it's that big a difference, honestly. While the thermic effect of food (protein typically gets the love here) is real, it's not very big. Our bodies can turn any macro into bodyfat stores during a big caloric surplus.
And you're right, some people can easily get fat on "healthy" foods. Too much of anything is still too much.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
I'm not sure it's that big a difference, honestly. While the thermic effect of food (protein typically gets the love here) is real, it's not very big. Our bodies can turn any macro into bodyfat stores during a big caloric surplus.
And you're right, some people can easily get fat on "healthy" foods. Too much of anything is still too much.
I think it's more a case of some foods satisfying and others simply making you feel like getting more. I'm typically someone who doesn't sleep well. It's not new, and my mother is the same. My father was capable of sleeping through an earthquake though. Eating late at night when I couldn't sleep was probably one of my biggest issues. Trying to be honest about it I do think I was eating out of hunger, not boredom. Dinner would be about 7pm and by 11pm I'd be trying to sleep and hungry. What I took would be either fruit or some type of bread/tortilla/cracker with cheese. If I was still awake at 1am (which I often was) I'd repeat the cycle.
Now I'm not saying that this was my only vice. Dinners were higher cal that I'm eating now, but last summer/fall I hadn't fallen back into my truly bad habits of the past. There were still occasional junk food purchases, but not much. The difference I see now is frequency of eating (more often) and types of foods. Dinner is still at 7pm, with a snack of fruit at 9-ish. At 10pm though it's a quick protein shake (just whey and water). This does seem to keep the hunger at bay, even the nights when I'm still awake at 1 or 2am.
So, it's not specifically the macros, but I do think keeping the protein levels higher does stop the mindless hunger eating. Of course I'm truly a big believer (now) in planning what you're going to eat ahead of time.
[quote=kfisherx;563963]No probs on the hijack. Subject is a good one. I will not fear getting fat again during a bulk because I know how to bulk cleanly now. You can get fat if you eat a bunch of crappy food but if you eat good whole foods it is nearly impossible. (at least that is what I am thinking right now)
quote]
That's what I'm thinking, too, Karla. If we fuel our bodies in a healthy manner, our bodies will work as their designed to do and be healthy. Obviously the kind of food we eat and the quantity make a huge difference.
I'm not sure it's that big a difference, honestly. While the thermic effect of food (protein typically gets the love here) is real, it's not very big. Our bodies can turn any macro into bodyfat stores during a big caloric surplus.
And you're right, some people can easily get fat on "healthy" foods. Too much of anything is still too much.
While I agree with this 100% I want to point out that I eat at a 40,40,20 macro range because that is what makes my body feel full and comfortable. There are enough carbs and protein to fuel me and make me feel full and the fat is low enough that I don't feel like a slug. I would be suprised if anyone (even someone who is already overweight) could get fat (ter) easily by eating in this range. It is really hard. Then again I could just be talking out of my ass. It's all sort of new to me ya know....
Interesting workout hour just now. I went into town to meet trainer. He dosesn't show so I do my own workout. My warmup hit the shoulder rotator cuff injury that he says I have to rehab and then I did squats to warm in my quads.
After some time of waiting I figured he wasn't showing so I finished out the workout hitting the quads.
Warmup:
rotator cuff isolation cable flyes
3x15 each arm (1 plate)
fixed bb squat
3x25 (35lb)
squats
1x25 (45lb)
4x20 (95lb)
Building Lunges
10 to 1 each leg (bw)
Step ups
3x10 each leg (40lb)
And here is where all hell breaks lose. On the very last step up with my good leg I came down on the foot of the bench with my already compromised ankle and it twisted. There was an loud pop but no pain. That came when I tried to walk. Crap. I am worse off now then when I first did this. Just at that moment my phone rings and it is my missing trainer. He laid down to take a nap and ended up sleeping for hours. He felt terrible and told me he owed me big time. Then he asked what I did so I told him. When he heard about my ankle I could tell he was angry with himself. He gently told me that the building lunges should be the last exercise of the day because they make you weak. He then made me promise to ice and take anti-inflams and to call him tonight. I am sitting now with a bag of ice on a very weird colored foot. It is green and blue and purple with a big bump under the ankle. He also asked me to stop in on Sat and see him so he can look at it. Of course I got the "NO RUNNING" order again. .......sigh......
You know.... I could've just run this past week....
Awwww Karla!!! Your poor ankle! Ya know, you might wanna consider getting that looked at if it has a big bump & pretty colors and made a loud pop noise. You said you have a high pain tolerance - you coulda actually done something bad to it...
I actually considered that Bytsi.... Right now I just want to see how it looks overnight and how it feels. There really isn't much pain when I am not bearing weight. I can walk on it still with a limp so I don't think anything is broken. They really don't do anything for sprains outside of what I am already doing for it. Well maybe better drugs...
While I agree with this 100% I want to point out that I eat at a 40,40,20 macro range because that is what makes my body feel full and comfortable. There are enough carbs and protein to fuel me and make me feel full and the fat is low enough that I don't feel like a slug. I would be suprised if anyone (even someone who is already overweight) could get fat (ter) easily by eating in this range. It is really hard. Then again I could just be talking out of my ass. It's all sort of new to me ya know....
I'm not sure about chicks, but I know some dudes who could eat those ratios and still overdo the calories. It's possible. What you've done is found something that works for you, and that's all that matters.
That ankle is borderline doctor-visit-worthy, sounds like. Sorry!
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
RL: I bet you cannot eat 4K in one day on WHOLE foods in that macro range. Seriously try it. Remember that candy bars, crackers (even whole wheat ones), etc are not whole foods.
I am monitoring foot. It seems to be doing better already so keeping my fingers crossed here. What is the algorithm for icing? 20 min on and then how long off before I ice again?
Ice and rest for a day or so sounds like a good idea. You can pick up one of those elastic ankle supports at a drug store for $10 or so. That would be a smart thing for the next few months to prevent what you just did. Or high-top shoes.
Thanks Lisa and Brent. It is a huge bruised area right now but the big lump is all but gone. The swelling isn't as bad as the original either. Still no pain except when I stand on it but that could be the motrin doing its thing.
Poor Sherman. He was so wanting to go for a walk yesterday and I told him that we would go tonight. I just don't really see that now....
I have to get better quick or Diane will soon be able to beat him I fear in a race.
Thanks Lisa and Brent. It is a huge bruised area right now but the big lump is all but gone. The swelling isn't as bad as the original either. Still no pain except when I stand on it but that could be the motrin doing its thing.
Poor Sherman. He was so wanting to go for a walk yesterday and I told him that we would go tonight. I just don't really see that now....
I have to get better quick or Diane will soon be able to beat him I fear in a race.
How many of his paws are you planning on tying together?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
I'm so sorry about the increased pain on your ankle.
You know when I was reading about your workout I was stunned to see you do lunges and step ups.. both of them require a lot of stability. I've often ditched step ups when I don't feel totally well.
Lunges I only do a few of them during the dynamic warm up as that would drain me too much.
Re the 40-40-20 split I'm afraid that would leave me hungry all the time... plus make my skin all go bad. I'm noticing very nasty side-effects when I let fats fall below 60g/day. So, that would even on a moderate cut mean a 30% minimum of fat intake, which is actually precisely the recommended intake for e.g. Zone (40-30-30) or IsoCaloric diets (33-33-33)
I get the same effect as you when my fat goes too low. I start looking all scaly looking and that's even with the humidity here in Houston.
__________________ 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
RL: I bet you cannot eat 4K in one day on WHOLE foods in that macro range. Seriously try it. Remember that candy bars, crackers (even whole wheat ones), etc are not whole foods.
You can. You have to force-feed until you adapt (which means getting the sweats while you eat, staying on the verge of vomiting, etc), and then it's a piece of cake.
You changed the rules! This is the first time you've brought whole foods into the discussion. I could probably still do it, though.
LOL!!! Yeah that is the rub. It has to be a clean bulk in order for it to count. Anyone can eat 4K of crap.
Quote:
Originally Posted by Fulmen
You can. You have to force-feed until you adapt (which means getting the sweats while you eat, staying on the verge of vomiting, etc), and then it's a piece of cake.
You are so funny. I know what it feels like. And staying on the verge of vomiting is not a piece of cake in my book. It sucks! And while it is super duper fun to be able to throw around so much weight in the gym, it doesn't really feel good the rest of the time to be processing so much food. Bleh... Do you eat only whole foods and in the macro range of 40,40,20 too? I thought you were bulking up fairly dirty?
Okay so nice couple o' days. Yesterday was a complete rest day. I actually spent 12 hours in the office in fact so mostly on my arse. Ankle feels today about as good as it did on Thrs before the injury so good news is that I think I did not set myself back too far with the mishap. Still it isn't 100% so am taking it easy. I did see my trainer today but we just went out for some food and beers with the guitar studio crowd and he did not worry about my foot so I must be walking okay enough. Of course I am still on a "No Running" order until he says otherwise so we will reassess of Tuesday. (sigh...) It so sucks being injured.
Lots of cools stuff going on. First my trainer says he has this goal to summit Mt Hood this summer and he asked me today if I was interested in doing this with him. It is 11,000 ft with some ice climbs. Of course we will hire a guide. I am totally up for this sort of adventure so told him that I was IN provided we can make it as safe as possible. So stay tuned for this one.
I also bought the SFS book from Lyle McDonald because it seems to be the root of many of the philosophies that the trainers on this board seem to share. I am through reading this begining to get some understanding of the discussions now that go on in these threads RE the different sorts of fats and that sort of thing. So I am excited to be growing in my knowledge of this.
As was requested by several forum members I am changing my Avitar. The one that I currently have makes me look like an authorative figure and the way that I speak drives that home. This makes for a dangerous combination in the hands of a person with so little experience. I get this request and so have agreed. Today while I was trying to figure out what pose I wanted to do for my new Avi, I found some new muscles poping out. It is SOOOOO COOOOL to see yet more. I love this stuff. I am afraid to use the new ones though because they are even more bad ass... LOL!!! I guess I will have to put on my work clothes and geek glasses and do one that way. I mean who is going to listen to a geek on a fitness board? LOL!
Okay now today's workouts feature some ss cardio and light hammie work/ab work. The hammie work was limited to a 95 lb deadlift by the trainer due to the still slightly swollen ankle.
warmup
shoulder rehab cable rotations
3x15 (each way, each arm)
alt toe touches
3x15 (each leg)
Wide grip Deads
3x15 (95lbs)
swiss ham curls
3x15
ab superset
swiss ball v-ups
3x15
swiss curls
3x15 (25lb)
I tried to do calf raises here but could not bear the weight on the bum foot.
ss cardo (eliptical) 35 min (HR=135-150)
6 hours later PM workout = ss cardio bike ride 45 min (HR = 135-150)
Am feeling pretty good overall and not hungry at all today. In fact am low on cals by about 100. Too late to get those in though. The scale seems to still be trending down by 1 lb a week with a smaller drop in bf% in that same time. It is painful to watch every day still but I can't help myself.
Eating late at night when I couldn't sleep was probably one of my biggest issues. Trying to be honest about it I do think I was eating out of hunger, not boredom. Dinner would be about 7pm and by 11pm I'd be trying to sleep and hungry. What I took would be either fruit or some type of bread/tortilla/cracker with cheese. If I was still awake at 1am (which I often was) I'd repeat the cycle.
Linear Mode
