Eep! Is that this McGill? If so, then I'm defenitely not touching that machine again! I already have back issues, and they're not a fun thing to have. From now on, I'll be using the Wannabe Roman Chair
Your link isn't working for me, so I don't know which McGill you mean, but Lou says it's Stuart McGill, Ph.D., and he references the book Ultimate Back and Fitness and Performance. Is that your McGill?
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
I'm off enjoying my maintenance week, but in the meantime, I need your help.
SO Huddle, people! Help me plan my next diet!
Here's what I learned last time around
I can take a deeper deficit than I thought (started 400, ended at 6/700)
I learned to eat when I'm hungry, not when I'm not. I eat a lunch, then when I get home I eat a snack (necessary. I could eat a 3000kcal lunch and still crave like mad the moment I get home), then dinner.
I learned I can take protein down a bit (not too low of course -1g per pounds of lean body mass). It's a hassle to keep it high and what fills me up is carbs.
1-ingredient foods. no more foods that can't be accounted for - I know the kcal in hummus according to fitday, but my own hummus jars don't list any kcals. they have to go.
Here are some of the particulars in my way
A weekly lunch with coworkers - always at the same place, where they have a nice dry proscuitto sandwich with dry salad to go with it. Perfect.
A weekly lunch with a friend, always at a different restaurant, which makes it hard to know what to order.This often leads to problems.
Daily dinner with the BF. I cook, I decide what to eat. I count the entire dish in kcals, then calculate how much of it I can eat: half, a third, etc. Then I eyeball that amount. I'll weigh pasta/potatoes/rice if it's possible (i.e not a casserole).
I don't do low-carb well or gladly. I moderate carbs to 150-200 a day.
There's a few parties coming up. I'm usually real good at parties, unless there's champagne. How can you pass up champagne?
Binging is only very rarely a problem. Spoonlicking or the occasional snuck-in carrot is something else.
Tha plan
I was thinking of trying a 700 daily deficit, with two 10% under maintenance days a week to save me from a big lunch or a party. And this no longer than 6-8 weeks. I'm looking to lose 10 pounds at most.
Something like this:
Mo, tue, wed: low
Thu: high
Fri, Sat: low
Sun: high
I don't really know what the optimal way to train is. I'm thinking about reducing gym vists from 3 to 2, and adding in more like cardio like walks and bicyling.
1) Nutrition: good. last diet's averages were: 25gr of fiber, 134grams of protein per day. Very little processed food, very little sugar. Home-cooked dinner every night. Very content with my nutrition.
2) Get about 7 hours a night, need about 8. Sound sleeper. Should go to sleep early during my weightloss period.
3) Learned a lot about NEAT during the last diet attempt. It's really important, I don't want to end up eating 1200 kcal or something! My natural neat is fairly high on weekdays and very low on weekend. I need to correct this.
4) I drink a lot, but I never track. I will do this for a few days to see if I'm getting my gallon in. Good point!
5) Workouts. NROL for now, strength. I can also switch to the fatloss workouts, or do something else entirely. Not sure what to do there...
Just a quick one for now..do NOT do the NROL fat loss , do NOT do the fat loss workouts.. they backfire pretty badly for many.
You are waaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaay better off doing strength workouts and perhaps eat more on those days. Most just get too hungry from high rep stuff, but more important is (since how much you actually eat is up to your control), you will not retain muscle as well with high rep training..it goes far better with low rep training.
What you can do to prevent the munchies = limit the volume in a workout = work up faster to the highest weight and do less sets and drop the smaller exercises if you feel weakish.
That's it for now.. go enjoy your mtn week again.
Oh, just one thing more.. as much as home-cooked food is neat, it can be a total PITA when it comes to counting calories for them. You'd need to be totally anal about it. Maybe if your own hummus is *that* good, make it again, weigh every single thing that goes in it.. look up the calories, weight he finished product and then proceed to do the calculations per 100g and possibly also per full table spoon (mostly around 15g). Then you can still enjoy your own stuff.. Anne (realcdn) does the same.
Just a quick one for now..do NOT do the NROL fat loss , do NOT do the fat loss workouts.. they backfire pretty badly for many.
You are waaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaaaaaaaaaaaaaaaaaaaaaaaaaa aaaaaay better off doing strength workouts and perhaps eat more on those days. Most just get too hungry from high rep stuff, but more important is (since how much you actually eat is up to your control), you will not retain muscle as well with high rep training..it goes far better with low rep training.
What you can do to prevent the munchies = limit the volume in a workout = work up faster to the highest weight and do less sets and drop the smaller exercises if you feel weakish.
That's it for now.. go enjoy your mtn week again.
Thanks! I had heard that about the fatloss workouts. So you're saying: stay with the heavy weights, but drop a few sets if you have to? Think I can go back to two workouts a week during the diet period? Then I can do my workouts on my high cal days.
We (DH and I) almost never eat out anymore and enjoy cooking at home together. It takes more time and patience, but I just got used to weighing everything. The Tare feature is your friend.
I might be the exception to the rule, but high rep intense lifting and stuff like HIIT makes me less hungry. NROL FLIII was challenging, but it didn't trigger any extreme hunger in my case.
High rep workouts don't make everyone hungry no, what it can sometimes do is stress the body into loss of appetite.. this would happen to me frequently. The downside?
Out-of-control-appetite (even outright & scary binges) 2 days later.. always quipped I don't get DOMS but DOH (delayed onset of HUNGER).
Low rep workouts make me hungry-ish the very same day.. at least when fed properly. Again when not fed properly, I'd feel too stressed to even eat .. same effect.
The main thing is that low-rep heavy weight lifting is the very best thing you can do to preserve muscle. It will also not burn through a ton of glycogen.
Juleske, if you are more hell-bent on losing wt than on improving strength, you can indeed just do 2 workouts/week, but that would mean you can't really see progress in strength and just will maintain.
Maybe do another much simpler strength routine or just rinse & repeat the same routine for a while?
Oh, just one thing more.. as much as home-cooked food is neat, it can be a total PITA when it comes to counting calories for them. You'd need to be totally anal about it. Maybe if your own hummus is *that* good, make it again, weigh every single thing that goes in it.. look up the calories, weight he finished product and then proceed to do the calculations per 100g and possibly also per full table spoon (mostly around 15g). Then you can still enjoy your own stuff.. Anne (realcdn) does the same.
Yup. That's what I've taken to doing when I make something with multiple ingredients (pretty rare now since I'm in deficit mode). I weigh out all my ingredients, calculate the calories/macros for the whole recipe, then calculate the calories/macros for my weighed portions. Huge PITA, which is why I'm sticking primarily with one-ingredient foods. But like Espi said, if you love your own hummus that much, it may be worth it.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
The main thing is that low-rep heavy weight lifting is the very best thing you can do to preserve muscle. It will also not burn through a ton of glycogen.
Juleske, if you are more hell-bent on losing wt than on improving strength, you can indeed just do 2 workouts/week, but that would mean you can't really see progress in strength and just will maintain.
Maybe do another much simpler strength routine or just rinse & repeat the same routine for a while?
Yup, I want to preserve what I have, I don't mind not seeing any progress, we're not all as focused on our strength gains as you, espi . Maybe I'll just go back to NROLFWs phase 1, that was pretty basic. I can always drop some sets as I see fit.
I weigh out all my ingredients, calculate the calories/macros for the whole recipe, then calculate the calories/macros for my weighed portions. Huge PITA, which is why I'm sticking primarily with one-ingredient foods. But like Espi said, if you love your own hummus that much, it may be worth it.
That's the problem, my hummus isn't home-made, it's store bought My home made hummus sucks, the store bought one is divine, but i have no way of knowing how much oil is in there, so it'll have to go for the time being...
Sometimes, store-bought stuff CAN be divine.. I'm rarely finding myself making something better than a store-bought version is.. esp when it comes to baked goods.
As for the routine you want to go back to NROLW enlighten me? If it doesn't encompass lifts in the 3-8 rep range, don't bother too much. A basic routine with abbreviated 5x5s (for the main lifts, like DL/squat/rows/bench press & if you can hack it chins & dips) & 3x8s (other important stuff) 2x12s routine (assistance ex) is better.. this means you will for instance only do 3 sets of 5 and 2 sets of 8 and drop the small stuff.
Meant with if you can hack it that very few people can do 5 reps for chins. I can just barely do 5 reps but can't do a single dip.. or maybe I can, just never wanted to test.
That's the problem, my hummus isn't home-made, it's store bought My home made hummus sucks, the store bought one is divine, but i have no way of knowing how much oil is in there, so it'll have to go for the time being...
I looked at one of our local chains. Of the 8 different varieties they sell (that seems excessive doesn't it) they run from 60-80 cals per 30g. That's the one thing I like about our labeling laws (even though I understand that they may not be that precise).
Quote:
Originally Posted by stingo
This hummus recipe doesn't suck. It's my standard go-to recipe for making it.
How long does homemade hummus last? That's why I've never bothered to make it, assuming it has to be eaten within a few days. At the most I'll use 3Tb a day (when I'm eating it every day).
Oh hai! I keep meaning to sub to your log but haven't gotten there yet! So I've been reading through and hoped to have something meaningful to contribute, but now I am cross-eyed. So tomorrow maybe.
Oh hai! I keep meaning to sub to your log but haven't gotten there yet! So I've been reading through and hoped to have something meaningful to contribute, but now I am cross-eyed. So tomorrow maybe.
Haha, thanks! Meaningful things are very welcome, I'm solliciting advice this week
This hummus recipe doesn't suck. It's my standard go-to recipe for making it.
Yeah, I have some nice ones too, but my food processor is kinda cheap and it doesn't mash the chickpeas as fine as I'd like. It's okay, but no where near the quality of silky smooth storebought stuff
I'd say..if eating hummus makes you happy and you're not overconsuming it.. keep eating it and go with an estimation of calories you think that is correct.
I'm mostly going to nutritiondata.com for when something is missing from my own eons old 'Eetmeter' of the Voedingscentrum.
That one has 1001 cookies listed but has never heard of hummus or quinoa or .. or ... or like 101 other healthy foods.. but then again nor does it list my favourite ice cream :P
The one I bought at AH 'hummus sabra' had 340 kcal - 12g C - 7g P - 29g F per 100g. I've made another entry for 1 tbsp (15g) and then get 50kcal - 2gC-1gP-4gF .
That would be 100kcal per 30g that Anne mentioned, which is a lot more than she came up with (50-80kcal). If you would use this number, you probably can't go wrong as this is the 'most calorific of the bunch'.. and alas one of the 2 reasons I don't buy it much (intolerance to legumes the other one)
I'd say..if eating hummus makes you happy and you're not overconsuming it.. keep eating it and go with an estimation of calories you think that is correct.
The one I bought at AH 'hummus sabra' had 340 kcal - 12g C - 7g P - 29g F per 100g. I've made another entry for 1 tbsp (15g) and then get 50kcal - 2gC-1gP-4gF .
See, the fitday one say 171kcal/100grams, but the AH estimation sounds a lot more likely. That's double the kcals! That's explains why it always fills me up so well But the hummus is not a big deal, I'm just planning a general "stay away from unidentifyable foods" for the next deficit run.
Unidentifyable foods are often the most fun to eat.. you're just flabbergasted in hindsight when doing the math!
What I do notice is that foods with a lot of fat take a long time to fill me up, even when it has a lot of protein and/or fiber, which results in overconsumption of sausages, cheese, yummy but very fatty Bulgarian 10% yoghurt , and.. alas hummus. You'd need to use it as a condiment to add extra flavour.. not as a meal on its' own as it just takes too much time before you reach satiety.
How long does a jar of hummus last you & what's the weight of it?
Would you want to replace half of that 100g with something else that can be combined with it flavourwise? Methinks low-fat cheese or deli-chicken (I know, it's not 'clean' but who cares )
Would you want to replace half of that 100g with something else that can be combined with it flavourwise? Methinks low-fat cheese or deli-chicken (I know, it's not 'clean' but who cares )
I can live without the hummus fine. I write a huge plan ready for critiquing and all you guys care about is hummus! Actually, that's a pretty solid set of priorities, really.
That's where we are good at.. focusing on minute details when the grand plan is too encompassing to 'get'.
NO , I just think your idea is pretty solid.. the only thing I'd be worried about is that you aren't planning to have any day above maintenance.. your 'high' days still end up way low (two 10% under maintenance days a week to save me from a big lunch or a party)
That raises a big red flag to me.. also somehow losing 10 lbs/ 4,5 kg in 6-8 weeks is overly ambitious for someone who isn't in need of losing way over 20lbs.. (9kg) or were you even thinking 10 metric pounds?
Have you done such a large deficit before? Had good luck with it?
That's where we are good at.. focusing on minute details when the grand plan is too encompassing to 'get'.
NO , I just think your idea is pretty solid.. the only thing I'd be worried about is that you aren't planning to have any day above maintenance.. your 'high' days still end up way low (two 10% under maintenance days a week to save me from a big lunch or a party)
That raises a big red flag to me.. also somehow losing 10 lbs/ 4,5 kg in 6-8 weeks is overly ambitious for someone who isn't in need of losing way over 20lbs.. (9kg) or were you even thinking 10 metric pounds?
Have you done such a large deficit before? Had good luck with it?
oh, i wasn't expecting to lose all 10lbs in those 8 weeks, I just want a break after 8 weeks I've tried slow and steady, but a small deficit is hell to calculate amidst restaurant visits, processed food, and homemade dinners. My last run I started at 400 deficit and lost nothing, I went down to 700 in the last weeks and started losing. But then I quickly burnt out (exams, remember) and started slowing down. So I want to build upon last time's success, only implement high-days to keep my system up. What's the advantage to going above maintenance? Everything I know about refeeds etc I know from reading Lyle's stuff, but he wrote it mostly from a low-carb point of view, and I'm not low carbing..
It doesn't matter whether you are low-carbing or not.. if your deficit is big, you need a refeed.. just not as much as when you are really low carbing it. So yeah, you'd not need a honking huge amt of carbs for the refeed, but you would still profit from adding more carbs.. generally for people at about your bf% (and mine), 1 refeed & 1 free meal is called for.
Agreed on all counts when it comes to creating a deficit as big as you can on most days, as social life will screw it up, but planning for a 10% deficit on the high day equates failure to me.. nothing wrong with the 5 days of 700kcal deficit but everything wrong with not going over mtn for the 2 high days.. you should ideally either lift that very same day or (my preference) , lift the next day.
Since your dietary 'indiscretions' tend to be lunch-oriented.. it sounds logical to lift later that day... hmm only 1 thing wrong: one of those is a Sunday. Dunno about your gym but each and every gym I have ever been a member of has very limited opening hrs on Sunday.. one of them of which I was a member for 6 yrs, even closed down all day!!!
ETA, not saying a straight deficit diet won't work, just saying that you can make it work better by at least including 1 and better yet 2 days that you go over the actual mtn. Even if your maintenance wouldn't drop without doing this, it is going to be easier to stick to your guns on the 5 other low calorie days when you've had more food those 2 days.. at least that's how it works for most. Some get the hungriest 1 day after a refeed.. maybe that depends on how much you actually ate..
I write a huge plan ready for critiquing and all you guys care about is hummus!
LOL!!!
I wish I could offer some solid advice here, but I'm always being schooled in the nutrition dept. You'd probably give me better recommendations than I ever could with you and everyone else here.
. Maybe I'll just go back to NROLFWs phase 1, that was pretty basic. I can always drop some sets as I see fit.
Linear Mode
