A Frustrated Girl who Runs and Lifts

UsedToBeHusky

logic wasn't applied...

Oh c'mon now... how often is logic actually applied on these forums?

SideSteel

When I'm wrong, I like to stick my fingers in my ears and shut my eyes and just pretend that I'm right. That way, even though I don't learn anything, the momentary pain of being wrong goes away.

AlsDonkBoxSquat

When I'm wrong, I like to stick my fingers in my ears and shut my eyes and just pretend that I'm right. That way, even though I don't learn anything, the momentary pain of being wrong goes away.

It only works if you do this while simultaneously also hum, sing, or just say "lalalalalalalalala"

I prefer lalalalalalala

bcattoes

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

redraidergirl2009

isn't body fat below 18% not reccommended?

crista_b

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

Well that can't be true. Everyone who runs marathons is gross, skinny fat, and has no muscle. /sarcasm

UsedToBeHusky

isn't body fat below 18% not reccommended?

I thought 13% was the bare minimum for women.

crista_b

isn't body fat below 18% not reccommended?

For women 14-20% is the range for athletes. While it's not recommended for an average person, given OP's exercise routine, it's not a bad % for her.

bcattoes

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

Well that can't be true. Everyone who runs marathons is gross, skinny fat, and has no muscle. /sarcasm

Maybe it's because she drinks Shakeology (she really does). That's probably the secret.

Melissa22G

That was the hardest I've laughed today.

erikkmcvay

I've only just skimmed a bit in here but I wonder: how many of you were trying to gain weight who tried various protein rich diets?

Pete Grymkowski talks about protein uptake in a book he wrote many years ago (some of us were bodybuilding in past decades) and he argued that very very large amounts of protein were required to build massive muscle. Quantities discussed were in the excess of 2 grams per pound of body weight. Shocked? How about 3grams per lb?

When I was on a quest to get big and I mean BIG I was eating 7500 calories a day -- yes you read that right -- and a large part of that was protein -- at least 1/3rd of it. The result? I lost an amazing amount of body fat and packed on muscle like never before. So I would argue that you CAN gain muscle and lose fat and am surprised that anyone suggests otherwise.

As for the original post about gaining fat before a marathon: how do you know you gained 10 pounds of fat? Did you do an accurate body fat test? Dunk tank and all? Or did you just gain weight? Perhaps there were other issues there and I'm not going to go back and read several pages of the post to try to figure it out but I wanted to inject the above out of curiosity.

How many high protein diet experts in here benched 350lbs or more? Gained several pounds of muscle and dropped bodyfat etc etc?

bumblebums

Was just conveying the physiology of it. Sprinting promotes positive effects and hormonal effects that maintain muscle mass and even build it, promote fat loss and leanness more than any other form of exercise. Long distance steady-state cardio does the opposite.

"There isn’t a single elite 400m program that doesn’t use at least 3 days of low intensity, high volume tempo work (some even opt for things like a 20minute run on grass). Their volumes are higher than [100m] sprinters, but generally similar intensities for the majority of the time.

...



A large proportion (3 or more days per week and a majority of the total weekly volume) of a 400m runner’s training is done at low aerobic level intensities.

...


at it was the high volume of low intensity tempo work that kept his sprinters lean. Not the short sprint work they were doing (which was short sprints with massive rest) but the high-volume, low-intensity work that kept them lean.

Now, you might counter, but 400m guys are muscular. Yes, because of the time they spend in the weight room. It has nothing to do with the sprint work they’re doing.


.....

If 400m runners are lean due to anything, it’s genetics combined with the overall training load which, I’d note again, is predominantly made up of low-intensity work with fairly low volumes of (non-interval) speed work tacked on.




http://www.bodyrecomposition.com/fat-loss/pole-vaulting-for-a-hot-body.html

Of course, it's called tempo runs. Because YOU CANT sprint at a high intensity every day. The body can't withstand that lol.

You are also taking the longest end of the "sprinter" spectrum, a 400m runner... 100m sprinters aka the leanest and most muscular ones, rarely cover more than 2000m TOTAL IN EVEN A MEDIUM INTENSITY TEMPO RUN. Wayyyy less on high intensity speed days.

Genetics? LMAO. Omg. Look at a field of sprinters and a field of runners. Must all be genetic. You are just being foolish.

Trust me, there's nothing you can teach me about this stuff. You seriously have no idea what you're talking about.

That was Lyle McDonald. Not the poster. Next you can explain to us why Lyle is so wrong. I always enjoy these.

Here are well a few reasons why he is wrong.

1. He says "Protein intake should be based on LBM not total weight." Then he goes out and writes a book on protein that only talks about protein intake based on total weight.

What he actually said:

"]Logically, of course, it makes the most sense that LBM would be the primary determinant of protein requirements, there being little need to provide large amounts of dietary protein to fat cells. However, this has to be weighed against the general difficulty in getting a good estimate of body fat percentage and body fat (necessary to determine true LBM); methods can vary drastically and many are inappropriate for athletes.

For the reasons discussed above and to remain consistent with the research (which always expresses protein recommendations relative to total body weight), I will express protein intake recommendations relative to total body weight throughout this book. I'd simply note that athletes carrying an excess amount of body fat may wish to scale back their total protein intakes slightly to account for the extra fat they are carrying."

2. He has said many times, "You can't build muscle and burn fat at the same time." Yet he goes and writes a book about it called UD 2.0

What he actually said:


"But more specific approaches can be effective in achieving this goal. The Ultimate Diet 2.0 has often generated muscle gains while people dieted to single digit body fat levels (I’d note that the gain in muscle never reaches equality with the fat loss) but it also alternates specific dieting and gaining phases during the week."

3. I had a private group with some of the most experienced members on MFP where we did Lyle's RFL... We all concluded it was mostly BS and mind games.

Several people here would disagree with you.

http://forums.lylemcdonald.com/forumdisplay.php?f=12

4. He says 6-8 reps is optimal for muscle growth. Neglecting genetic factors. Someone might have more fast twitching to slow twitching fibers and vice versa... you can't just pick a small range like 6-8 reps and say it's best...

What he actually said:

"For most people, 80-85% of maximum is roughly 5-8 repetitions there is variance in this between individuals and perhaps muscle groups (for example, some people find that they can get 12-15 repetitions at 85% of maximum in some leg movements)."

"And that’s the answer that repeatedly comes up among people in the field who aren’t clueless: 5-8 repetitions. If you had to pick a single rep range to work at to optimize the growth response, it would 5-8 reps per set.

Which isn’t to say that there aren’t valid and valuable reasons to work in other repetition ranges, mind you. But that wasn’t the original context of my weird hypothetical."

Stop it with your logic and your reading of things.

logic wasn't applied...

Shh, quiet, everyone. PU is going to teach me about logic. I am listening.

IronAngel26pt2

On a totally unrelated note, I'd love to see a video of this 185 bench. That's damn impressive, and especially surprising for someone who runs marathons.

Indeed. Was this done with a free barbell or on a Smith machine? With a benching shirt or without gear? I am curious.

it was with a regular bench. no gear. I'm not sure what a benching shirt is. there is a pic of 135lbs in my photos. I will have a video next time made. I wasnt really planning on actually getting it. I have been stuck at 175 for almost a year.

likitisplit

isn't body fat below 18% not reccommended?

For women 14-20% is the range for athletes. While it's not recommended for an average person, given OP's exercise routine, it's not a bad % for her.

I, personally, like the way I look at 18%. Any less than that, and I feel drained. And I'm not an athlete.

likitisplit

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

Well that can't be true. Everyone who runs marathons is gross, skinny fat, and has no muscle. /sarcasm

And, as women, we all end up with hypothyroid. Which all the running magazines, books and coaches seem to have completely missed.

roverdisc98

wouldn't it be nice if you could BLOCK certain people from posting

fjrandol

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

Well that can't be true. Everyone who runs marathons is gross, skinny fat, and has no muscle. /sarcasm

And, as women, we all end up with hypothyroid. Which all the running magazines, books and coaches seem to have completely missed.

Or not.
http://www.runnersworld.com/health/how-does-endurance-training-affect-your-thyroid-and-vice-versa

bumblebums

On a totally unrelated note, I'd love to see a video of this 185 bench. That's damn impressive, and especially surprising for someone who runs marathons.

Indeed. Was this done with a free barbell or on a Smith machine? With a benching shirt or without gear? I am curious.

it was with a regular bench. no gear. I'm not sure what a benching shirt is. there is a pic of 135lbs in my photos. I will have a video next time made. I wasnt really planning on actually getting it. I have been stuck at 175 for almost a year.

I am impressed that you got to benching 185 lb and had never heard of benching with a shirt.

Anyway, I look forward to seeing that vid.

likitisplit

Long distance running is absolutely awful for body compositions. Especially THAT long.

Diet, lift, and SPRINT. You will be incredibly lean in no time.

I've known a female marathon runner that put on quite a bit of muscle while running marathons. Not from the marathons, but she still trained and ran then while gaining muscle. A lot of muscle for a woman.

Well that can't be true. Everyone who runs marathons is gross, skinny fat, and has no muscle. /sarcasm

And, as women, we all end up with hypothyroid. Which all the running magazines, books and coaches seem to have completely missed.

Or not.
http://www.runnersworld.com/health/how-does-endurance-training-affect-your-thyroid-and-vice-versa

After examining the primary studies that form the basis of that claim, the author has this to say:

"Okay, okay, I’m done. The reason I went through these 11 studies so exhaustively is because this is such a prime example of someone making a totally unambiguous claim (“studies demonstrate beyond a doubt...”), citing a pile of studies, and then apparently assuming that no one will actually look at the studies. In this case, I don’t know if it’s deliberate misdirection, or if the guy simply didn’t have access to the full text of the studies he’s citing, or just couldn’t be bothered to read them – but the result is the same."

This leads me to believe that hypothyroidism in female marathoners is wa-a-a-y less common than plantar fascitis or IT band issues.

thefithuntress

I used to go for long, slow jogs thinking that was the best way to get a muscular body. That was also when I ate very little, too. Now that I've been focusing on weightlifting and body resistance training I have gained 10 pounds and love it. I think it's different for every body. Now I sprint twice a week, yoga once, strength/core once, and cardio once a week and my muscles are thanking me for it. I'm slowly but surely figuring out how to lower the BF% and retain a nice calorie limit.