wfte - because you are also rather knowledgeable....question about carbs and net carbs....net carbs are carbs less dietary fiber, correct? What should truly be tracked? Carbs as a whole or net carbs? Does it matter? How are you doing with your switching up of macros?

wtfe - thank you for your insite on tracking carbs vs net carbs. I think I'll just continue to track regular carbs. And I can relate to having high carbs prior. I never really put much thought into them.

rjlkat - I see Randy tomorrow and will ask him.

I had a really bad food weekend this past weekend. I didn't blow the macros out of the water by grossly going over, but my choices were not great from Friday through today. I'm feeling it terribly right now. I had no fruits or veggies (other than starchy veggies like potatoes) to speak of. I drank more soda than I ever do. I'm so glad tomorrow is a new day. I'm feeling physically awful and can't wait to just go to bed.

I'm also increasing my sessions from 2x's a week to 3. I feel like I need that 3rd day. I was at a sporting goods store today and hit the jackpot on the clearance racks. I found a pair of Under Armor cold-weather running pants for $25 and a new high impact running bra for $20. I happy danced in the store I was so excited. I loathe running in the cold and am trying to gear up so I have no excuses. I can run on the treadmill at the gym but prefer to run outside because it's just easier and I can work it in when I have a free chunk of time.

WFTE!!!! That's awesome!!!

I'm going to watch the link you posted for Youtube tonight.

rtjlkat - I talked with Randy. He said that depending on what your wanting to do are the macros you should chose. He said if you wanted to lose fat, use the macros on the low end for Endomorph's. If you wanted to increase muscle mass, use the high end of the Mesomorph macros.

For reliable websites, Randy said he consults his ISSA textbooks from school mostly but mentioned that Livestrong is a really good site for information. He recommended to google Hiit for workouts, etc.

One tip Randy taught me today while doing push-ups at an incline (I'm not cool enough to do them on the floor yet). He said to pretend that I was holding an apple or orange under my chin and to keep my head in that position when doing push ups, kettle ball swings, etc. Holding your head back or dropping your chin causes you to lose up to 40% of your strength. I didn't really believe him until he had me do a slight test and he was right.

He also apologized for incorrectly instructing me on doing a proper plank. He said that when in the plank position, one should be pushing the heels back towards the floor, pushing the elbows toward your feet and tensing up your ab muscles as tight as possible. I tried it. Not for me. I'm not coordinated enough and I felt that I was spending more time focusing on everything working properly and wasn't breathing. SO, I asked for a compromise by doing planks using a BOSU with the flat part up. 3x for 30 seconds each with a 20 second rest in between. On the second one, about 15 seconds in, he had me rock the BOSU side to side a few times and then front and back. My inner devil came out and started spewing obscenities. That HURT!! It was awesome but hurt.