10 Week's To June

Didn't get a chance to check in last night, but I nailed yesterday. Did some Insanity, ate clean all day, and got through my first Intermittent fast successfully, though I was miserable. I'm a little confused though. I am trying Martin Berkhan's IF program, and he says it's a 14 hour window for women. Are you supposed to do that daily or alternate days? I am thinking daily? Steve, do you know? I read through everything on his website and that seems to be the one thing I can't find? I had a snack of celery w/ PB2 Thursday night at 10:30, so I had to wait until 12:30 yesterday to eat, and I wasn't sure I'd make it, but I did. I decided last night to cut off eating by 6 PM so that I could eat by 8 am this morning, which seemed to be a much better plan. But here it is almost 9 am, and I am only mildly hungry, so I am trying to hold off as long as I can. I am going to have to try to tweak it.

In other news, I weighed in this morning to find another gain of 1.1. I expected this following that horrible 4 day binge, so I was not upset, only merely disappointed that the Magic Keeper of the Pounds didn't wave his wand and make all that food mysteriously have no effect. But it will not stall my ambition and this week will go better

I know his stuff - great site. From different things I've read, people eating a medium to higher carb diet shouldn't fast often. It can get a little wordy, but it has to do with losing muscle mass due to using it as the second form of energy. Martin is a proponent of Primal/Paleo and writes about keeping carbs low frequently. Big fan of his.

I would say try IF only once a week for now and see how your progress comes. It's certainly as much or more mental than it is physical. I see all the time, a overeating binge, followed by a fast to make up for it, which leads to another overeating binge. I like having structure. Knowing that Sunday is my day makes things pretty easy to keep up with and mentally prepare for.

I hope you don't think I am being argumentative, but I didn't read low carb in his approach at all! Maybe I am reading something wrong, but he seems to advocate medium level carbs pre workout, and high level carbs post workout! That's one of the reasons I liked what I was reading, LOL. Here's a snippet from an interview I read with him:



Leigh Peele: You brought up pre/post-workout nutrition. Is there a specific recommendation you have for these meals? Do you stick to any sort of carb/protein ratio? I am specifically curious as to the pre-workout guidelines.

Martin Berkhan: In an ideal situation, I’d like to place approximately 80% of the day’s total calorie intake in the post workout window. As a consequence, the pre-workout meal is often the “fast breaker” on workout days. For the pre-workout meal I usually recommend a meal consisting of an equal carb/protein ratio – for example, 50-60 g carbs, 40-50 g protein and some fat for taste (about 500 kcal total). The goal of this meal is to provide satisfaction, provide enough carbs to fuel the workout, and maximize protein synthesis for the workout (another reason for the high protein intake is to induce satiety).

One of my typical pre-workout meals may consist of 8 oz lean meat with veggies or potatoes and a large apple. A bit of fructose might mediate the effect of the post-workout feeding, since liver glycogen is beneficial to hormones involved in anabolism, therefore the fruit. Keep in mind that the pre-workout meal is dependent on training volume, but I’ve found that these general guidelines work for most people doing moderate volume resistance training (about 10-15 sets of 6-10 reps, per workout, in total). Athletes and others, subjecting themselves to a greater training load than the average weight trainer, require different pre-workout guidelines.

The post workout meal is, ideally, a high carb, moderate protein and low fat feeding. This is what I have found most beneficial in terms of maximizing growth, recovery and limiting whatever extra fat might get stored during hyper caloric conditions. The absolute majority of carbs should be starch based, since we want carbs that gets stored as muscle glycogen primarily, but as noted before, some fructose might also be beneficial to allow for muscle growth processes to occur. The post workout meal should be the largest of the day and you may split your remaining calorie intake as you see fit. I usually have two substantial meals post-workout; one directly following the workout and another one an hour before going to bed.

The exact amount of calories and macronutrients consumed in the post-workout window is largely dependent on the individual’s primary focus, be it fat loss, re-composition or lean mass gains, so this is nothing more than a quick summary of some general guidelines that I apply across the board.

Checking in from yesterday and today - excellent in nutrition & another 3 lbs gone this week. This morning I reached a total of 50 lbs lost since January 3. :happy: Wait! My ticker says 51...even better!!

Exercise is going great - week 4 of C25K has been completed (to my utter amazement) and I'm really liking ChaLEAN Extreme. I can see/feel a difference already!

Have a great weekend everyone!! :flowerforyou:

K1 51 LBS since Jan 3rd that is frigging AWESOME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Did you lose all that weight with Chalene Extreme?

My book "Born to Run" arrived when I got home from work today!! YAY, I am going to start reading it tomorrow, it actually looks really good...can't wait.
Protein was 164 today, I am much more cognoscente of my protein intake than I have ever been, and my carb intake is set lower than ever before, but not craving carbs at all...this is great.
Fast walking as my cardio workout..best I could do because I worked 13 hours today, tomorrow it will be weights and cardio.

Hope everyone had a great day

just did my 2nd round of Perfect abs. Burned 75 cals this am with 9 min of one segment (they're in 8 & 9 min segments) and just did another 75 cals on another segment of it, the kickboxing one. I'm inspired to keep doing abs throughout the day! Amazingly I have more energy now and don't feel hungry in the least!

My workout today was just walking with a 50lbs backpack. I had an early rehearsal, then a gig at night and really didn't have time for much, so I took the dog on a 1.5 (almost 2 really) mile walk with my backpack and 50lbs in it. Man. It was REALLY FREAKING TOUGH!!!! I can't believe I used to carry around 62 more pounds on my body!

I said this in my post tonight, but incase you missed it...

As hard as working out and eating healthy is, carrying around that 50lbs backpack every step of my life is so much harder. Stay strict, stay hardcore and GROK ON!

Ive been wanting to do this one day, ive lost a total of about 40lbs now and wonder what it would be like to carry that around!!!! I think i may get out my backpack tomorrow and load it up with 40lbs and go for a little walk just to see what it feels like!!!!