I figured that even if I'm not logging on the forum anymore.. I could once in a while give some news about how things are going fitness-wise. [img]smile.gif[/img]
January 5th
I went xc-skiing about 7 times recently and I really feel a difference with last year. I'm having much more fun because I'm real steady on my legs whether going up hill, lifting a leg to change trails or to snow plow down a steep curve, or just doing the double-pole and glide over and over again.
After a 9-10 day break from the gym, I'm back at at.. about at the same plsce as in december.
Cardio wise.. I think I'll do a little more of the 180-180secs HIITs since that is the one that really kills me. I was getting quite strong in the 15-90secs and the 60-120secs. (These are the three variations suggested for xc-skiing)
As for the Diet.. I'm proud to be at the same weight as before x-mas.. since I had about 12 parties/suppers to control myself throuh during the holidays.
My biggest problem I think is late-evening eating.. I then eat clean.. but a little too much.. specially on days when I've spent 900-1000 calories skiing and tired.
The thing is.. after going down from 18% to 14,5% bf.. I'm stuck at that for a long time.. so if I do want to loose more bf%.. that's the only time I see myself cutting calories.. I want to eat about 150 calories before going to bed.. (can't sleep on an empty stomach).. but I'm too tired to resist eating more.
--> sign up here to give me a kick in the butt or a good scolding...
Let me sign in first,
sometimes cutting calories won't do it so much as meal planning, if you know 150 cals is all you get, maybe you should grab some cals from other meals to make that one larger or shift your workouts to evenings so you deserve a larger meal then.
Awesome to read about your results. A lot of my clients get stuck at 13-14 and it's hard. Same with me. I have to watch my diet like a hawk.
Seriously, what gayla said has a lot of merit, especially if you're thinking that you've plateaued. You need to look at your entire meal plan for the whole day and be sure that you're spreading the calories you need over the course of the entire day, preferably eating 6-8 mini-meals throughout. Meal timing and caloric control is crucial for weight loss, especially at or near bedtime. All those cals late at night will only serve to torpedo any hopes you might have of losing the last few stubborn pounds. You've seriously got to get to a point where you simply put down the spoon, close the fridge and lock up the cupboards. 900-1000 calories late at night just isn't good or smart. But, the good news, is that you already know this. Now, you've just got to be willing to make the hard decision and CHANGE the behavior.
Best of luck!
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900-1000 calories late at night just isn't good or smart
my night snacks are about 300-400 instead of the 150 I wanted to eat.. // the 900-1000 is :
Quote:
specially on days when I've spent 900-1000 calories skiing and tired.
GALYA.. yup I think you have something there.. I've been so concentrating on nutrient cycling around my workouts that I needed a reality check to tell me that I need more food just before I go to bed.
I started to log my nutrition and mark in RED my late-night snacks.. upping the calories to 250-300.. and I'll try to cut more earlier in the day.. I'll tell you in my next UPDATE (in february) how I did.
ah.. and go on.. train hard for the butt kicking.. It'll only motivate me not to give you a reason to kick my butt [img]smile.gif[/img]
JOHNACC you're one reason I'm putting in the UPDATES [img]smile.gif[/img]
great progress so far MK, im sure alot of people can relate to getting stuck, esp around the 14-15% mark, i was stuck there a while, and got discouraged and plummeted backwards, dont get discouraged, look at all the progess you have made, and hone in on things like the before bed eating.
I sometimes find i just want to eat something, that takes a while to eat before sleeping. Make a huge salad, with some baby spinach leaves, maybe some romaine or iceberg lettuce(yeah i said iceberg), throw on some cottage cheese and cut veggies, and heres the best part..make it taste however you want with the dressing. Experiment a bit with pure lemon juice, a bit of water, then add ample garlic powder and then either some rosmary, italian seasoning, or other herbs to make a very light, yet tastful dressing (add oil if you desire as well). Its very filling with the fiber, protein, fat(if you choose) and drink some water, youre set! Best of luck!
Sorry, I did read that wrong. The fact still remains that you've really got to find the resolve to eat only what you've set aside to eat. You need to keep your body from storing those calories when it starts its resting period.
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Gifted SmartAss Master Class Graduate
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