34 second running PB tonight ! - Im seriously thinking of switching to maintenance now

Kim55555

Hi

Over the last couple of weeks I've been eating just a very slight defecit below my TDEE, around less than 100 calorie or approx 5 - 10 % defecit but I'm not sure. Before this my defecit was around 10 - 15% below TDEE since August 2014.

Since August I have lost 6 kg. My goal is to decrease my waist measurement to 72 cm. It's currently 80 cm. I'm 5 foot 2 and 60 kg, 22 % bf. Im a short stocky solid build and I have a lot of muscle mass. I'd like to get below 20 % bf. Perhaps lose another 1 - 3 kg.

Oh also at my current weight of 60 kg, I'm fitting into all the clothes I fitted into when I got to 57 kg a few years ago so I'm thinking I may have put on a kg or 2 of muscle when I did my bulk in 2013. So I'm trying now not to focus on the scale as a tool for my progress. I've been going by how I fit into my clothes to find out if I'm progressing or not and monthly photos.

PS I lost 33 kg in 2 & 3/4 years, started back in April 2010!


My running performance has improved out of site over the past 4 months, my fitness level is really good for my age. I'm 42. Ive never been so fit! Anyway my 10 - 15 % defecit didn't seem to be effecting my performance or so I thought as I was improving at breakneck speed.

Tonight I did a timed run at the start of my interval session. Around 2 months ago It used to take me 5 minutes to complete then few weeks ago 4 mins 50 sec, and tonight I ran it in 4 min 16 seconds!! I totally smashed it!! I screamed out loud, pure joy and pride.

Anyway now I'm wondering if I improved my time because of the extra energy in my system or was it because I pushed myself hard.

I thought I went out in the first half of the timed run too hard and thought that maybe I would change the distance (half way in) to just the 1 length but I was strong willed and was able to push through the lactic acid build up, I thought to myself oh what the heck, I dunno if I can make it through the second length now as I went out too fast in the first half but I'd give it a shot.

I surprised myself at the speed of that first length and I surprised myself even more that I was able to sustain pretty much the same speed on the second length. Maybe I achieved this great time because I had a bit more energy to give the 2nd length a crack. Or maybe it was because of my mental toughness.?!

Anyhow I'm seriously considering changing my priorities now. From losing the last of my tummy fat to improving my fitness and running times! I'm thinking it couldn't hurt to try a little experiment for the next month by eating approx 5% below my TDEE and see how my running and weights performance improves with the extra fuel! I will have to be careful to up my calories slowly though so my appetite doesn't get out of control.

I think my priority has changed to one of fitness and health now over just losing the weight! I think I can still lose some more body fat eating at just a very slight defecit. It'll be like a slow recomp. I've done this before during my marathon 33 kg weight loss and was successful.

Anyone else here have some similar stories to share? Did you notice with the increase in calories you had more energy and you were able o achieve a lot more with your training? Would love to hear from you.

jonnyman41

HI Kim, that sounds great. Though I am after losing weight, really it is more about wanting to be fitter and healthier, able to run, swim, lift or whatever I feel like really. I expect that if I can get fitter then the weight loss will come anyway (as long as I eat at a deficit of course)

madrose0715

I *think* it is finding the right balance - understanding your goals and eating in such a way that supports your goals. I know, for instance over the holidays, I over indulged in alot of crap and the first couple of runs after eating like that did not improve my runs at all. However, since returning to my deficit and less decadent foods, my runs are strong.

I am still trying to lose 20 or so pounds (after having lost just about 95) and during these 3 years, I have bounced back and forth about what my priority is - weight/fat loss vs fitness performance. I am at a stage now that I just want to get this final weight off and then this fall move into my first bulk.

Reading the forums can sometimes distract me from my goals because of the overwhelming amount of information. So, I have had to tell myself this: pick your priority and eat and train to accomplish it.

ETA: fitness performance is important to me and something that is mentally rewarding - however, for me - it is a secondary priority.

Kim55555

Thanks!

That's awesome! A healthy and sustainable way to look at things!

It's a balancing act isn't it! Having enough energy for your sports and fitness/health improvements and yet still be in enough defecit to lose some body fat at the same time.

Thats why when athletes lose weight they eat at a moderate defecit in their offseason as it won't impact too much on their performance and during pre season they eat at a slight defecit. During the season they eat at maintenance so they can perform at their best.

Since I started losing the weight back in 2010 I would go through periods of moderate defecit and then when I needed a rest I would eat at slightly below TDEE and I found this way kept my sanity, helped increase my hormone levels (leptin grehllin etc) and boosted my RMR up again. When I ate just below maintenance I still lost fat but just at a slower rate.

That reminds me.... There was a 90 year old swimmer who swims 1 km every day. He will be doing a swimming event with his grandson soon in Australia. He doesn't look like the usual 90 year old frail thing! He had shorts on and I could see the muscles in his legs. Usually at that age the average 90 year old has leg muscle wastage. Inspirational and just goes to show if you keep yourself in good nic you can stay fit and healthy. His face even didn't look 90. He looked maybe 70.

Kim55555

madrose0715 wrote: »

I *think* it is finding the right balance - understanding your goals and eating in such a way that supports your goals. I know, for instance over the holidays, I over indulged in alot of crap and the first couple of runs after eating like that did not improve my runs at all. However, since returning to my deficit and less decadent foods, my runs are strong.

I am still trying to lose 20 or so pounds (after having lost just about 95) and during these 3 years, I have bounced back and forth about what my priority is - weight/fat loss vs fitness performance. I am at a stage now that I just want to get this final weight off and then this fall move into my first bulk.

Reading the forums can sometimes distract me from my goals because of the overwhelming amount of information. So, I have had to tell myself this: pick your priority and eat and train to accomplish it.

ETA: fitness performance is important to me and something that is mentally rewarding - however, for me - it is a secondary priority.

G'day, I only just saw your post now.

Yep it's about priorities isn't it. Well done on your 95 lb weight loss! Huge effort! Glad to see you have done it over 3 years too!

Thanks for the tip, to eat and focus on what you most important goal is.

I'm kind of having second thoughts now. As much as I want greater improvements and energy for my running and weights I think I want fat loss just a bit more at this stage.

Im excited with my muscle definition! My arms have become more defined over the last 6 weeks and I want to see my arms become more lean and tummy looking more toned. Im in the healthy weight range and now it's more of an aesthetic thing for me.

What I might do is keep going at my 15 % cut for a while longer and then see how I perform throughout preseason training. I may have to up my calories just on the days I train or I may decide to maintain for a few months during the footy season and resume my cut in the offseason.

Anyhow I've upped my calories by an extra 50. Maybe what I'll end up doing is up my calories by 50 every few weeks until I stabilise at maintenance. I'm currently losing eating mid 1900 gross calories. TDEE is approx around the 2300 gross calorie mark.

Kim55555

I think I'll continue cutting at the defecit I've been eating at. I just got down to 59.2 kg so I'm losing a kg per month