Trouble with rest days
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cushman5279 wrote: »
You netted 908 calories yesterday. Better than your average day over the past few months, I suppose. FUEL your workouts. FUEL your training. Your muscles CANNOT become as efficient as you'd like them if you don't GIVE THEM FUEL. I will bet you $5000 dollars that if you kept up with your 6 days/week training and ate at a net of 1200 calories every day for a couple months, you would see a boost in your performance and the people at your MMA class would be asking you "Woah, you're a BEAST now! What have you been doing different?" And your answer would be "Eating."cushman5279 wrote: »Successful rest day yesterday! My diary was just ok, better than usual. I admit that I feel excellent this morning! Exercise today (my favorite class), but I'll be eating enough to compensate. I can do it
I like how this sounds to be honest. I can do 1200 per day if I make some small adjustments. If I feel hungrier around or after dinner time I could add in more snacks to get to the number. I think my calories, while low, are evenly spaced throughout the day and pretty consistent so part of the problem (aside from the calorie burn), is that I'm just not hungy after dinner. I'd be sick if I tried to fit more in just to hit a number. So I'll try to add more calories to all of my meals throughout the day and maybe try for an earlier dinner to enjoy a snack later in the evening? I did do some evening snacking over the weekend, some of it I forgot to log so my diary isn't exactly accurate but again, I did my strong lifts this morning and did feel better
So continuing to work on that angle. Someone asked about my goals earlier and I guess my goals are simple, to maintain between 115 to 120, maintiain and maybe slightly build upon muscle and tone, I am not looking to bulk, and increase my performance/skills for boxing, muay thai, krav, etc. I guess another piece is that I don't want to just maintain.... I don't want to become settled, stagnant or satisfied with where I am. Every month I re-set myself with a new challenge or challenges e.g., lift more, run faster, lose a pound, decrease BF percentage. It's part of what keeps me motivated. So I should re-think my challenges as well. I need to give that more thought. Everything checks out with the doctor BTW. My levels are normal, nothing going wrong. She did say that I'm at the bottom of BF % and I shouldn't go any lower and I shouldn't lose any more weight. It occurred to me that perhaps when it comes to weight loss and/or body fat loss that maybe my body just has nothing left to give. With that said, I'm not stupid and I realise that if I have no fat or extra weight to give than my body has no choice but to go after the muscle. I get it, I really do. So here's a new week. I am going to keep my new work out schedule, take my planned rest day (with no activity), and try to maintain a 1200 calorie per day target. I was even thinking that maybe next week or the week after that I'd take an entire week away from the gym(s), and classes and take an active rest week. Walks with my dog, etc. but nothing intense. We'll see how that goes Thanks everyone! Sorry we had to give you "tough love." I like how your post sounds MUCH BETTER than some of your posts from a couple weeks ago. You're doing a good job re-aligning your habits to your goals. I wish you much success.
It is what it is. I'm not afraid of the truth. I just know myself and know that with me it's all or nothing. I am extremely disciplined and stubborn so to make small changes is an accomplishment alone! Anyway... I'll check back in a couple of days on progress.0 -
You can easily boost your calories by making different food choices without eating much more in terms of bulk. You still eat a lot of low fat and diet type foods. Try some full fat dairy or some real peanut or almond butter. You need to fuel your activity goals. If you don't eat more you are going to start hurting your performance and using your muscle mass as fuel. Especially since you mentioned that your doctor said your body fat % was very low.
ETA: You can do this!0 -
Another good rest day yesterday. I did nothing. Took my dog for the usual Thursday night stroll and that was it. My net wasn't great but again better than normal and not in a defecit. I'm getting there. Yes, good advice to add higher calorie foods vs. low fat/non-fat/low calorie... that should give me the boost I need to get the number up higher. Thanks 0
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TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)0 -
RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.0 -
RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.
I understand where you're coming from and do agree. Sometimes it can be more a mental attitude about rest than anything else...0 -
RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.
This
Cushman is slowly addressing her disordered issues ...I think it does her a disservice when people don't bother to read the context of her situation but offer pat advice about professional athletes who are clearly eating a nutritionally adequate diet when she still has not managed to do so0 -
RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.
This
Cushman is slowly addressing her disordered issues ...I think it does her a disservice when people don't bother to read the context of her situation but offer pat advice about professional athletes who are clearly eating a nutritionally adequate diet when she still has not managed to do so
Yup, just Wednesday she netted -280ish calories.
Though I think she is adding fitbit cals which is probably double counting a lot of her exercise, so it may not be quite that bad.0 -
I feel OP starts these threads because she really loves the reactions and attention she receives.
Not only loves the attention but really needs the attention and reactions.
In my humble opinion, she would be much better served if she seeks this much needed attention from an eating disorders professional.0 -
healthygreek wrote: »I feel OP starts these threads because she really loves the reactions and attention she receives.
Not only loves the attention but really needs the attention and reactions.
In my humble opinion, she would be much better served if she seeks this much needed attention from an eating disorders professional.
I feel like she is compulsively seeking external positive reinforcement because no matter how hard she works out or brings her BF% down, she never "feels" like she's "good enough." My best, honest, psycho-analytic, behavioral/cognitive therapy, bedside analyst advice would be to create reasonable goals for herself, so she gets a reliable series, over time, of a sense of accomplishment to achieve positive self-reinforcement, instead of needing it from others for pursuing a vague, unattainable ideal of "perfection."0 -
RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.
This
Cushman is slowly addressing her disordered issues ...I think it does her a disservice when people don't bother to read the context of her situation but offer pat advice about professional athletes who are clearly eating a nutritionally adequate diet when she still has not managed to do so
Yup, just Wednesday she netted -280ish calories.
Though I think she is adding fitbit cals which is probably double counting a lot of her exercise, so it may not be quite that bad.
It's all good. I know I need to fix things so it's ok if someone doesn't read the whole thread and give their thoughts or advice that don't really apply to me. Everyone is entitled to an opinion
I make sure I don't double dip with my Fitbit. The device is synced properly with MFP and I only log food and exercise into MFP making sure to indicate the exact start time and minutes, then I underestimate a bit. The Fitbit ranges are set slightly below MFP and will only include an overage via steps.0 -
healthygreek wrote: »I feel OP starts these threads because she really loves the reactions and attention she receives.
Not only loves the attention but really needs the attention and reactions.
In my humble opinion, she would be much better served if she seeks this much needed attention from an eating disorders professional.
And with that said... perhaps you're right. I was under the impression that this was sort of a support and sharing forum and for me it actually works, in conjunction with the specialist that I see. It's sort of like building up support walls on both sides and being able to bounce ideas off of many, not just one. But hey, if that's how you feel it is what it is. I'll stop now.
Thanks everyone for the great advice, support, ideas and encouragement 0 -
cushman5279 wrote: »RunRutheeRun wrote: »TimothyFish wrote: »I read an article that compared pro cyclists to normal cyclists. A normal cyclist has an off day and doesn't ride a bicycle. A pro cyclist rides fifteen miles on an off day. According to the article, you recover better by doing some activity, just not as much as you normally do.
I like this ^^ train of thought, I like to think of it as 'active rest days', I might not run for miles like I do on my active days but I will go for a few nicely paced walks...been doing that for a few years and have never felt fitter or been healthier (touch wood!)
I want you to understand that I don't disagree with you in general regarding active rest days. However, a properly fed long distance cyclist is not the same situation as a chronically underfed over-exerciser who feels overwhelming anxiousness when she doesn't attend at least 3 cardio classes per day.
This
Cushman is slowly addressing her disordered issues ...I think it does her a disservice when people don't bother to read the context of her situation but offer pat advice about professional athletes who are clearly eating a nutritionally adequate diet when she still has not managed to do so
Yup, just Wednesday she netted -280ish calories.
Though I think she is adding fitbit cals which is probably double counting a lot of her exercise, so it may not be quite that bad.
It's all good. I know I need to fix things so it's ok if someone doesn't read the whole thread and give their thoughts or advice that don't really apply to me. Everyone is entitled to an opinion
I make sure I don't double dip with my Fitbit. The device is synced properly with MFP and I only log food and exercise into MFP making sure to indicate the exact start time and minutes, then I underestimate a bit. The Fitbit ranges are set slightly below MFP and will only include an overage via steps.
But when does this happen? You still aren't eating enough. You're barely, if ever, eating to 1200 calories per day, and then your exercise is taking most, if not all of those calories away. You need to start eating more to support your exercise.0
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