hey tocoy, tom's question is a good one. sometimes my hunger cues are messed up though. I found the gowearfit gadget and tracking in the daily plate to be INVALUABLE over the past couple of months. I am down about 2 pounds per month on average since then, so exactly the kind of deficit I am proposing for you. in this kind of slow, gentle, patient, 250 cal per day on average deficit, you don't feel hungry often, you have plenty of calories to fuel your running workouts and your lifting workouts. and I really don't think you will have problems retaining plenty of lean muscle. you may lose some, it just happens sometimes when you cut calories. but by keeping the deficit low, feeding your body good, whole nutrition, I think you will be pleased at how the bodyfat turns out. the lack of lifting and nutrition are why runners lose lean mass. you won't have a problem with this.
I do wonder about your calorie level though. gowearfit data on you would be interesting because I am 150 pounds right now and about 25.7% body fat. on days when I just sit on my ass and move very little, I burn 1900. on days when I just lift, I burn 2100 ish. on days when I run, I burn 2500-2600 and on days when I do a short run and swim, I burn almost 3000. these numbers go up a lot when I add in NEAT. so I wouldn't be surprised if you are undereating, particularly when you add running back in.
oh, and I might suggest that you post your dilemma above in leigh's fat loss troubleshoot forum. she will probably also suggest weighing and measuring food and tracking. it is amazing how we think we are eating low calories but are really eating at maintenance. this was an eyeopener for me.
Thanks for the input. That is the really weird thing is I am not hungry at all. I am too busy now in the days to really focus on the hunger though as well. I do log my food on fitday and that is where the 1886 came from.
Very slow and really out of shape is the best way to describe this run. I have to keep reminding myself that it will all come back soon and not rush things. But damn it's hard!!!
Walking Lunges ( did not do side bend - almost fell over)
2x20 at 15 lbs
Seated Cable Row
2x20 at 60 lbs
Straight set with rest 60 sec
Captain chair (subbed for Hanging leg raises. Way to tired for these)
2x10 at bw
Well the dreaded Fat Loss 3 is upon me. I give any of your big props for doing this workout. HOLY SHIT is about all I can say!!! I don't think I have done a workout where after almost an hour after my legs are still not functioning correctly.
Alywn must have designed this workout to get back at some evil client of his in hopes he would drop dead in the middle of the workout. My heart rate never came down from the moment I got off of the treadmill and still did not for about 15 min after the workout.
There was no way I could do the hanging leg raises as directed or the lunge with bend. After the box DL my legs and back were on fire. Bending to the side almost caused me to plead for the paramedics to peel me off the floor.
And all of this looks to be the easier workout. B looks even more like Hell.
LMAO at your description of NROL Fat Loss III. Way to power through it though.
I agree with Wendy RE calories, except you have not been tracking very strictly. Are you doing that now? If you are then cals are likely way low.
I have been tracking all this week on fitday. You can check it out in my signature. I know its low, just hard time wise to get to eat these days. I felt the low calorie buzz today.
Quote:
Originally Posted by stingo
Sounds like another satisfied NROL customer. How's your appetite now?
I was starving yesterday. After the workout this morning. Not too bad. I think I am still blurry from the workout.
Not sure what I was last week as I was afraid to weigh after my birthday celebration. I am pretty happy as I am sure I was probably close to 182 or so last weekend. Just need to make sure I stay active and keep my diet in check this weekend.
Sorry I am also late with the bday wishes. Hope it was a good one. Also that is a killer workout for Fat loss III. I hated the step ups for 20 reps!!! Keep up the good workouts! Have any races planed for the upcoming spring/summer???
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
Sorry I am also late with the bday wishes. Hope it was a good one. Also that is a killer workout for Fat loss III. I hated the step ups for 20 reps!!! Keep up the good workouts! Have any races planed for the upcoming spring/summer???
Hey Barrett, Thanks for the well wishes and stopping by. I am really just trying to get back in to running. I took about 2 months off because of my job. So my plan going into this year has kind of been shot. I may run a half in April, but reality is probably nothing until late summer again. I only got up to 9 miles last week, so I am way out of running shape these days. Hope to go for a long run this week of.... 6 miles!!! I miss it, but I think the time off was needed as well.
tcoy. I'm so far behind and didn't even wish you a happy birthday! So here I am late: HAPPY BIRTHDAY! You'll figure out the combination that's right for you now that you're getting your goals more solidified.
Really no change this week. A little less weight and just a bit more muscle. I ate kind of crappy towards the end of the week. So I will take a little loss and little gain on the muscle. I am not feeling so cow like anymore and can start seeing my 2 pack again. LOL
A hot windy run, but it felt good to get outside and run in the park. I think I went out too fast and was pretty beat by mile 4. My usual routine though.
This workout is getting easier. One more B workout and I am half way done with Fat Loss 3. All the treadmills were being used at the start of my workout, so I had to put the run in after. THAT SUCKED. My legs were like jello, but made it through.
Linear Mode
