Of refeeds and diet breaks
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Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.2 -
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
No advice since you could run literal circles around me, but you might want to ask in this very helpful thread, too http://community.myfitnesspal.com/en/discussion/10619080/q-and-a-thread-angus-is-peppered/p1
Aww, thanks I've seen that thread popping up here and there - I'll check it out. For some reason I thought it was about recipes0 -
GottaBurnEmAll wrote: »
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.
That would be cool! I haven't bought the book because of cost and not being sure I would get enough out of it to make it cost-effective. Maybe if anyone reading it thinks there might be applicable information they could give me a tag? It would probably be enough to make me part with the money!0 -
MegaMooseEsq wrote: »I’m having a serious, fitness-related issue you all. The tiny panther got the snip today and now she’s insisting on lap time, but I haven’t done my workout yet. Should I shift my rest day forward a day, or push through the adorb feels? What if I fall off the bandwagon and can’t jumpstart my journey?
Take the lap time. There sadly will come a time when you’ll really miss those cuddles. Take it from a person with cat owner envy.3 -
GottaBurnEmAll wrote: »
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.
That would be cool! I haven't bought the book because of cost and not being sure I would get enough out of it to make it cost-effective. Maybe if anyone reading it thinks there might be applicable information they could give me a tag? It would probably be enough to make me part with the money!
If training is your primary goal, I would wait for vol. 2. Vol. 1 is mostly about nutrition, although he does touch on exercise here and there (for postmenopausal women he recommends very heavy lifting worked up to gradually and running, if can be done safely).
Either way, having read a few chapters so far, I feel the book is well worth the price for any woman of any age. It has a wealth of practical information. Not only is it very detailed information-wise, but he also explains how to apply this information, and he has made certain distinctions for women by age in some parts. Nutrition, as it pertains to body composition, is mostly discussed by body fat level not by age (as far as I skimmed - have not read that part yet), although I did hear him mention that protein needs tend to increase with age in one of his podcasts.2 -
GottaBurnEmAll wrote: »
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.
That would be cool! I haven't bought the book because of cost and not being sure I would get enough out of it to make it cost-effective. Maybe if anyone reading it thinks there might be applicable information they could give me a tag? It would probably be enough to make me part with the money!
Another woman of certain age, in my case recently at a healthy weight and maintenance so now working on fitness and VERY confused b/c I’m having much difficulty finding anything on topic of really getting fit at this age beyond a truly minimal fitness level I have surpassed. I’ll check out the linked thread.
But, besides the fact I do not have 50 dollars in my budget right now, I am reluctant to try to save up for Lyle’s book because I am older and fear it will be too advanced and have too little focused on post/ menopausal needs. But I’m willing to be convinced.
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GottaBurnEmAll wrote: »
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.
That would be cool! I haven't bought the book because of cost and not being sure I would get enough out of it to make it cost-effective. Maybe if anyone reading it thinks there might be applicable information they could give me a tag? It would probably be enough to make me part with the money!
Another woman of certain age, in my case recently at a healthy weight and maintenance so now working on fitness and VERY confused b/c I’m having much difficulty finding anything on topic of really getting fit at this age beyond a truly minimal fitness level I have surpassed. I’ll check out the linked thread.
But, besides the fact I do not have 50 dollars in my budget right now, I am reluctant to try to save up for Lyle’s book because I am older and fear it will be too advanced and have too little focused on post/ menopausal needs. But I’m willing to be convinced.
I haven't read the book but I've seen some of his other content and it's always been broken down in basic terms and very easy to understand.1 -
amusedmonkey wrote: »Here is what happens when you see a chair and remember you used to curl up in it when you were smaller, and don't understand why you no longer fit (I can relate)
Oh he looks just like our dear dog who died last month. I miss him so much! Now I'm going to go cry...12 -
amusedmonkey wrote: »GottaBurnEmAll wrote: »
Many of the people we may consider elite, heroic, or just inspiring are probably considered so, not because of their achievements, but the grinding they did to get there. We can be our own heroes
Love this!
Here's a question. Are there any recommendations for books that address nutrition and body composition for post menopausal women? Not the "gentle yoga for seniors" type of thing, but more like "nutrition and recomp for kickass grandma's". I may be 67, but I still train for and ride metric centuries (and I'm aiming for a full century this year), run 10Ks now (and plan to do more), do weight training and have other goals that may be less common in my age group.
I was kind of blindsided when I got my DXA scan and found that the 25% body fat that is at the top of the healthy range for younger women dips into the lean range for my age group, since my goal all along has been to get under the 25%. I'm realizing there must be other health markers that change as we age, and I'd like to have some idea of how to manage my fitness in an age-appropriate way, while conceding as little as possible to limitations that come up as we get older.
Any suggestions are welcome
I'm hoping there's some insight in Lyle's book. I know he's mentioned (briefly) women of a certain age when he's done podcasts. I'm betting he touches on the subject in the book too.
That would be cool! I haven't bought the book because of cost and not being sure I would get enough out of it to make it cost-effective. Maybe if anyone reading it thinks there might be applicable information they could give me a tag? It would probably be enough to make me part with the money!
If training is your primary goal, I would wait for vol. 2. Vol. 1 is mostly about nutrition, although he does touch on exercise here and there (for postmenopausal women he recommends very heavy lifting worked up to gradually and running, if can be done safely).
Either way, having read a few chapters so far, I feel the book is well worth the price for any woman of any age. It has a wealth of practical information. Not only is it very detailed information-wise, but he also explains how to apply this information, and he has made certain distinctions for women by age in some parts. Nutrition, as it pertains to body composition, is mostly discussed by body fat level not by age (as far as I skimmed - have not read that part yet), although I did hear him mention that protein needs tend to increase with age in one of his podcasts.
Thanks! Particularly interesting about the lifting and running, the two things I'm new to and where I want to make progress.
Nutrition...yeah, I need to ramp up my knowledge there. Now that I'm in maintenance and looking at getting stronger, I want to get beyond the minimum requirements and learn more about what I can do to optimize my health.
I'm sold. I'll be downloading the kindle version later today. Thanks again2 -
MegaMooseEsq wrote: »I’m having a serious, fitness-related issue you all. The tiny panther got the snip today and now she’s insisting on lap time, but I haven’t done my workout yet. Should I shift my rest day forward a day, or push through the adorb feels? What if I fall off the bandwagon and can’t jumpstart my journey?
I'm days behind, having just gotten home from a mini four day road trip to see Weezer and Foo Fighters, but how is this even a question?????
On food things, I started out keeping track and logging, then just gave up. I doubt I was over cals even once, though may have gotten close to maintenance the first day. Of course this is assuming driving, especially windy narrow roads that think they're highways, burns a ton of cals. Also, I can probably happily not eat another nut bar for quite some time.4 -
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Nony_Mouse wrote: »eat another nut bar
Obviously beginning to resemble my friends...:D
What will be truly nutty is if I still go for a walk tonight after an 8 hour trip home. What's the METS on driving again @PAV8888?
Also, I'm really tired.3 -
Nony_Mouse wrote: »Nony_Mouse wrote: »eat another nut bar
What will be truly nutty is if I still go for a walk tonight after an 8 hour trip home. What's the METS on driving again @PAV8888?
Also, I'm really tired.
And Code 16010 Automobile or light truck (not semi) driving is 2.5 METs, while 16015 (16) Riding in a car or truck (bus or train) is 1.3!
Apparently flying a plane or *helicopter*!!!! is a more cushy job as code 16020 only gets 1.8 METs! And there I thought that "driving" a helicopter was more work than driving a car! I guess it depends on whether you shoulder check1 -
Nony_Mouse wrote: »Nony_Mouse wrote: »eat another nut bar
What will be truly nutty is if I still go for a walk tonight after an 8 hour trip home. What's the METS on driving again @PAV8888?
Also, I'm really tired.
And Code 16010 Automobile or light truck (not semi) driving is 2.5 METs, while 16015 (16) Riding in a car or truck (bus or train) is 1.3!
Apparently flying a plane or *helicopter*!!!! is a more cushy job as code 16020 only gets 1.8 METs! And there I thought that "driving" a helicopter was more work than driving a car! I guess it depends on whether you shoulder check
It's a public holiday tomorrow (though I do actually intend to work).
I earned every one of those 2.5 METs on some of those roads. The first windy one actually took me a bit to find my groove because I've mostly just been driving locally and on fairly straight roads (I cut my driving teeth on windy roads though, so once I had my rhythm I was fine). There was a hell of a lot of gear changes involved, I can tell you that. Oh and avid shoulder checker, comes from driving a car with no side mirrors for many years, and also not trusting blind spots.
If I promise to just catch up, and not overtake, can I go for a walk? I doubt I have much more than that in me anyway, and it's windy AF. It will also be a river walk so I can wear my hardcore trail shoes, cos my others are still wet from thinking it was a good idea to walk across a mud flat at low tide to get sunset pics down Raglan harbour.
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Pretty!0
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Nony_Mouse wrote: »Nony_Mouse wrote: »eat another nut bar
What will be truly nutty is if I still go for a walk tonight after an 8 hour trip home. What's the METS on driving again @PAV8888?
Also, I'm really tired.
And Code 16010 Automobile or light truck (not semi) driving is 2.5 METs, while 16015 (16) Riding in a car or truck (bus or train) is 1.3!
Apparently flying a plane or *helicopter*!!!! is a more cushy job as code 16020 only gets 1.8 METs! And there I thought that "driving" a helicopter was more work than driving a car! I guess it depends on whether you shoulder check
You two and your trash talking crack me up. (To those who are scratching their heads, Nony, Pav, and I are in Fitbit challenges together. I kick their butts so they don't bother trash talking me, but I'm just doing my thing and it's not about being competitive.)
In other news, I feel like I finally have my grip back and got on the scale again. I'm down three pounds from the last time I got on and was freaked out by it, so that's a relief. Still not back to the lowest I was, but I'll get there. It's good to know I'm making progress.12 -
Ah, now that all makes much more sense!1
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GottaBurnEmAll wrote: »Nony_Mouse wrote: »Nony_Mouse wrote: »eat another nut bar
What will be truly nutty is if I still go for a walk tonight after an 8 hour trip home. What's the METS on driving again @PAV8888?
Also, I'm really tired.
And Code 16010 Automobile or light truck (not semi) driving is 2.5 METs, while 16015 (16) Riding in a car or truck (bus or train) is 1.3!
Apparently flying a plane or *helicopter*!!!! is a more cushy job as code 16020 only gets 1.8 METs! And there I thought that "driving" a helicopter was more work than driving a car! I guess it depends on whether you shoulder check
You two and your trash talking crack me up. (To those who are scratching their heads, Nony, Pav, and I are in Fitbit challenges together. I kick their butts so they don't bother trash talking me, but I'm just doing my thing and it's not about being competitive.)
In other news, I feel like I finally have my grip back and got on the scale again. I'm down three pounds from the last time I got on and was freaked out by it, so that's a relief. Still not back to the lowest I was, but I'll get there. It's good to know I'm making progress.
Mysterious whooshes are a nice surprise. After my 5lb spike weekend, I dropped 3.2 of it. I'm not intending to drop weight just yet. I'll probably do a mini cut in March, then back to gaintaining. I'm liking the slight bump in strength for learning these damn Olympic lifts.
The perpetual feeling of getting hit by a truck is taxing, but the total working volume is slightly increasing over the days, so it feels worth it lol.
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This thread has been quiet lately... maybe in need of more cat pics?
All I have to add that's relevant is my diet break in January went well. I maintained throughout the 2 weeks (even while not tracking on vacation ) And then whooshed a couple of pounds this past week. Although I probably ate them back on my b-day (AKA Free food and drinks day) yesterday. Training has been going well, but I can always tell quite a difference in my strength/endurance when I'm in a deficit v.s. maintenance.6 -
dancefit2015 wrote: »This thread has been quiet lately... maybe in need of more cat pics?
All I have to add that's relevant is my diet break in January went well. I maintained throughout the 2 weeks (even while not tracking on vacation ) And then whooshed a couple of pounds this past week. Although I probably ate them back on my b-day (AKA Free food and drinks day) yesterday. Training has been going well, but I can always tell quite a difference in my strength/endurance when I'm in a deficit v.s. maintenance.
Indeed! On the diet break front, it FELT like it took ages for the diet break plus new workout weight to drop, but looking at my records it was actually only a week back on deficit to start a four-pounds-in-five-days whoosh, then another two weeks before another three dropped overnight. So that's netted me five pounds down in three weeks since my break ended, which is almost twice what I'd projected. Awesome! I don't have quite enough data yet, but I think my new workouts are leading to bigger spikes, which makes sense considering that I'm doing a much wider variety of exercises now, with a lot more strength components.
On the cat front, the tiny panther has bounced back from the snip and is running around like a maniac again. I re-read the care instructions this morning and rolled my eyes right out of my head at the part saying to keep her calm for 7-10 days. I managed to keep her calm for maybe 36 hours, primarily because she was still doped up to the gills.
And unrelated to either cats or diet breaks, one of the women in my open office has had a wet, hacking cough for three days now. She says it's asthma, but it sounds like the plague and she clearly looks like she's got a fever. We don't get much sick time and aren't paid very much, so I understand that it can be a real hardship to miss work, but this is ridiculous. A fire truck pulled up to the building while I was walking back from lunch yesterday and I genuinely wondered if she'd collapsed.6
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