OPT week 9 question for OPTers and Leigh

mcchuck · 09-06-2008, 01:07 PM

So this will be the first time in like 20 years that I am taking a break from exercising for 7 days in a row. I'm kind of freaked out by it. Usually I go for about 3 days without exercise and I climb the walls. It will be good for me to focus on rest.

My question is about diet. It says 35% deficit and macros of 30 pro. 50% carb and 20% fat. Leigh--can you tell us why 50% carb is prescribed for this rest week? Should we be focusing on mostly fruits and vegetables with some complex carbs in grains? My 35% deficit is only 1300 cals so I really want to shoot for the right macro combo to help with hunger and do it correctly.

Also, is it *bad* in anyway for me to go on a rest week like this if I haven't been hitting my percentage of deficit perfectly in OPT??? I have been doing the workouts and hitting about an average of 20% deficit (about 1500 cals a day) and really focused on eating lots of protein.

Lost Dog · 09-07-2008, 09:28 AM

Quote:

Originally Posted by mcchuck

My question is about diet. It says 35% deficit and macros of 30 pro. 50% carb and 20% fat. Leigh--can you tell us why 50% carb is prescribed for this rest week? Should we be focusing on mostly fruits and vegetables with some complex carbs in grains? My 35% deficit is only 1300 cals so I really want to shoot for the right macro combo to help with hunger and do it correctly.

Just get as close as possible to the macros. You're going to be hungry, but not as much as you'd think. You're not burning all those cals working out.

Quote:

Also, is it *bad* in anyway for me to go on a rest week like this if I haven't been hitting my percentage of deficit perfectly in OPT??? I have been doing the workouts and hitting about an average of 20% deficit (about 1500 cals a day) and really focused on eating lots of protein

No. You just do the best you can. Obviously you can totally flub it, but you didn't do that, right?

Remember that even when you hit the deficit on paper, you really have no idea if you hit it in reality. None of us does. The math, formulas, and prescriptions are just best guesses.

Have you been making progress? Then keep on going.

mcchuck · 09-07-2008, 10:20 AM

Quote:

Originally Posted by Lost Dog

Have you been making progress? Then keep on going.

Well, i guess that is one thing that made me nervous is that I have lost weight but not as steadily as I would have it I had been perfect on plan so far. I guess I just got nervous to add back in 50% carbs after being so low carb. But if I hit 1300 cals that should still be enough of a deficit to lose no matter the foods.

I did my first rest day yesterday and I was shocked at how much LESS hungry I am without working out. I ate 1300 cals with relative ease as opposed to when I workout and try OPT deficit I about eat my arm off on most days. But the other big difference is I get to sleep an extra hour b/c for this week I don't have to get up early to exercise so less hours awake. this is interesting already.......

UConnJulie · 09-07-2008, 11:03 AM

The higher carbs is to regulate certain hormones I believe. Ones that can get depleted when in a deficit. It's somewhere in FLTS ...

Leigh P. · 09-07-2008, 12:18 PM

Rest good. Carbs good. Yoda says so.

Jodi · 09-07-2008, 04:52 PM

You said this was the first time, but isn't week 4 a rest week as well? I am nervous about week four as I have also never gone a whole week without some kind of exercise...even if it's just walking. I do notice the difference in the diet with the carbs between week 4 and 9.

Jodi

mcchuck · 09-07-2008, 05:02 PM

Quote:

Originally Posted by Jodi

You said this was the first time, but isn't week 4 a rest week as well? I am nervous about week four as I have also never gone a whole week without some kind of exercise...even if it's just walking. I do notice the difference in the diet with the carbs between week 4 and 9.

Jodi

yes, there is a rest week in week 4 but I had been on vacation the week prior and had eaten over calories. So, when week 4 rolled around I did my usual, "I don't deserve to rest b/c I haven't been dieting down enough". That was silly, i should have just done it. Then I did weeks 5-8 as best as could and now committed to REALLY doing the rest week right instead of like 4 days without exercise like I would usually do. It's going ok but this is only my second day!

It's already a mental adjustment for me since I feel freaked out about eating without exercising. Just going to focus on keeping my calories low and rest and try not to get all mental about it.

Jodi · 09-07-2008, 05:17 PM

Week 4 is going to seem odd to me, no exercise at all. I'm an early morning exerciser (4:30 or 5AM) so I will get a whole week of sleeping in! Might be hard to get back into the groove come week 5!!!

LaraT · 09-07-2008, 05:42 PM

Quote:

Originally Posted by Jodi

Week 4 is going to seem odd to me, no exercise at all. I'm an early morning exerciser (4:30 or 5AM) so I will get a whole week of sleeping in! Might be hard to get back into the groove come week 5!!!

I had to be off of exercise for 4 weeks during REPAIR and did not find it hard at all to get back into the groove with exercise so I am sure one week will not cause any problems for you. I really enjoyed my extra time during that period.