The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I have been trying to do REPAIR so I have not worked out in a month. So, yesterday was my first day lifting and I did 2 compound leg exercises, 2 compound upper, and abs. 3 sets of 15 with light weight. Now today I can't walk or sit! Haha. I was expecting to be a little sore but damn..this is too much!! Any suggestions on fixing this soreness quickly? I was going to foam roll tonight..anything else??
welllllll....I am following the nutrition calorie wise but not quite sure about the macro's. I try to log my food but sometimes struggle with my evening meals if there are too many ingredients. I'm in stage 4 of REPAIR. Also, I workout first thing in the am so I don't do a PWO meal/shake..
I'd suggest putting your recipe into a site like recipezaar, which will show you the nutrition (or at least a reasonable estimate thereof) for the dish. You can then use those values in your tracking sheet.
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welllllll....I am following the nutrition calorie wise but not quite sure about the macro's. I try to log my food but sometimes struggle with my evening meals if there are too many ingredients. I'm in stage 4 of REPAIR. Also, I workout first thing in the am so I don't do a PWO meal/shake..
If you're not logging it all (especially recipes) then you're not REALLY sure you're hitting the calories either - estimates are not helpful. I spun my wheels (BADLY) until I finally started weighing and measuring every last little bite, even in recipes... (and frankly, I do best when I count my macros). If I eat at a restaurant (which I'm avoiding during my cut), I have to admit to myself that I can't be sure if I was really at the right deficit that day.
I log 90% of what I eat. I eat pretty much the same during the day and get about 900-1000 calories before dinner. Most nights I do track what I eat but sometimes I don't. I am just sick of finding that if I eat bad food, even if still in a deficit, I look like crap and the weight doesn't move..
I log 90% of what I eat. I eat pretty much the same during the day and get about 900-1000 calories before dinner. Most nights I do track what I eat but sometimes I don't. I am just sick of finding that if I eat bad food, even if still in a deficit, I look like crap and the weight doesn't move..
I hear you - because I was like that for SO long. I ate about 90% "good", sometimes even more than 90%, I logged MOST of what I ate, but would have a little slip here and there, or a little nibble or bite, or I'd guesstimate dinner amounts... and I stalled. The only reason I replied was because you sound so much like I did - frustrated even though you feel like you're doing it right...
Some people can be fine doing it that way. For me, it took a level of neurotic measuring that I know I can't maintain for the rest of my life to get the scale moving. I'll go back to 90% once I lose the fat, but for now I'm "embracing the suck" and hitting calories down to the gram... Sucks but the scale is finally moving.
don't know WTF that post is!!
Thanks Bytsi..I hope you see this. On measuring pasta. I had some for dinner and weighed the cooked at 97 grams but when I put it in my log it came up to 300+ calories and I know that isn't correct. I think the grams in the log is for dry. So how do you typically measure pasta then. Especially when cooking a bunch??
To add in on a different point, in general if using repair you should really focus on eating before your training. In general I am rarely a fan of fasted training.
Doesn't have to be a lot but just a simple shake before/during will do.
I have been trying to do REPAIR so I have not worked out in a month. So, yesterday was my first day lifting and I did 2 compound leg exercises, 2 compound upper, and abs. 3 sets of 15 with light weight. Now today I can't walk or sit! Haha. I was expecting to be a little sore but damn..this is too much!! Any suggestions on fixing this soreness quickly? I was going to foam roll tonight..anything else??
I'm always more sore the second day....enjoy.
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Thanks Leigh, I'll start my shake right before I start my workout..I thought I read 2 hours prior so that's why I skip it.
Bill--I am sooooo glad I wasn't more sore today. I did a few laps at my son's ball practice last night then walked for 30 min on the treadmill this morning so that helped quite a bit. But, that first squat this morning was horrible!
don't know WTF that post is!!
Thanks Bytsi..I hope you see this. On measuring pasta. I had some for dinner and weighed the cooked at 97 grams but when I put it in my log it came up to 300+ calories and I know that isn't correct. I think the grams in the log is for dry. So how do you typically measure pasta then. Especially when cooking a bunch??
Weigh it before you cook it. it's about 100kcal for each ounce. then split it equally by weight afterward. If you make a batch of 3, you'll split it into equal thirds, etc.
Weighing after cooking is gonna be tricky. Depending on how much water it absorbed, you'll have a different amount. Weighing your food before cooking is much more accurate than trying to guess how much water was added or removed by cooking.
don't know WTF that post is!!
Thanks Bytsi..I hope you see this. On measuring pasta. I had some for dinner and weighed the cooked at 97 grams but when I put it in my log it came up to 300+ calories and I know that isn't correct. I think the grams in the log is for dry. So how do you typically measure pasta then. Especially when cooking a bunch??
Quote:
Originally Posted by Aoife
Weigh it before you cook it. it's about 100kcal for each ounce. then split it equally by weight afterward. If you make a batch of 3, you'll split it into equal thirds, etc.
Weighing after cooking is gonna be tricky. Depending on how much water it absorbed, you'll have a different amount. Weighing your food before cooking is much more accurate than trying to guess how much water was added or removed by cooking.
I like Aoife's idea... or cook a 2oz (dry) serving, weigh it after cooking, and then in the future you'll know how much that serving weighs when cooked
I like Aoife's idea... or cook a 2oz (dry) serving, weigh it after cooking, and then in the future you'll know how much that serving weighs when cooked
*shrug* depends. works ok, assuming same absorption of water. mainly is based on time, but it can also change slightly with amount cooked (ratio to water) and water hardness/other solutes.
When I make a recipe with, say, four servings. I will dump the finished product in a big bowl and weigh the total amount. Then I scoop out 1/4 of it by scale weight. Obviously, you can't dump a lasagna in a bowl, but you could weigh the casserole dish first, etc. This works great for recipes out of magazines that have all the nutrition info listed. As long as your ingredients are measured accurately, you should be getting the right amount.
LEIGH HELP!
!! Any suggestions on fixing this soreness quickly? I was going to foam roll tonight..anything else??
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