powered85 Member

I am serious. And they don't make any baked versions that I can see?

I find using one really brings awareness to how much a serving actually is compared to guessing. I never used one until I got pretty lean and managed to lose a lot of weight prior to that. However wished I used one sooner and it's really helped dial in the last 10lbs of leaning out. As I got thinner the margin of error…

Do you run a footpod too? Notice since I added one my LTHR and Vo2 max are significantly different.

Wow great points here thanks all. I run a Fenix3 with a footpod & rhythm+ so have access to estimated LTHR and close pace via the footpod. I should look at LTHR a bit more closely to see if that gives any benefit in the 10k runs. I do feel it creates a bit of anxiety looking down at the watch though depending on how…

What distances are you running? I did a 5k recently and spent the majority in the red zone. Imagine on longer races staying out of the red zone is more important?

One other question: how many days per week should I start with these? Was thinking 2x but is it worth considering more? Thanks

Thanks so much for the tips everyone!

between lunch and dinner. Usually run at lunch so end up eating a lot in the afternoon after my recovery meal/snack. Working on balancing it better though....

Interesting you mention that. The leanest and fastest I've been is when I ran a 50c/30f/20p ratio. When I swapped the fat for protein I found myself more hungry and put on some weight.

Thanks. I'll search out a few more complex carb options for the post run meal and see how it goes!

I've found running a deficit has an impact on being cold sometimes. I'm in the north too and really notice it from Nov-Apr. But losing the layer of insulation really contributes too.

I was mostly eating 50% protein / 50% carbs after my runs - seems to be helping with adding an apple right after the last couple days before the yogurt/berries. Imagine the apple provides more available sugar over the frozen berries. Don't seem to be getting as ravenous. Will see what else I can add perhaps some almonds or…

I was very impressed with Tom Venuto's book - Burn the fat, feed the muscle. Found it very informative and lots of common sense with the approach.

Biggest triggers: After a long Cardio session or long run. Usually takes an hour or two to set in. After drinking alcohol - both night of and morning/day after depending on how much.

Well I tried an apple right after the last 2 days and I seem to be on the right track in terms of feeling more satiated and not so ravenous after running. Might be onto something here so I'll try higher carb/fat right after before a big does of protein.

but what do you do on rest days? I've been doing the MFP method for a long time and eating back exercise calories to hit a certain target - though all but walking calories are calculated using a heart rate monitor - with tdee don't you need to mindfully cut calories down quite a bit on rest days? Or do do you do a set…

Fenix3 (non HR) version paired with the scosche rhythm+ HRM is what I have and gets my vote. I like the idea of an external HRM only for exercise and prefer not to have one on my wrist scanning all the time. Plus it adds to the bulk of the watch. But.....the 735xt looks very interesting and you can always pair an external…

4 hard boiled whites every day. I want to eat more yolks though. Been avoiding them just on pure here say around raising cholesterol. Would 1-2 a day not be too bad?

Thanks. No conditions to worry about just trying to be mindful not to spike the sugar.

Yeah I can't figure it out. The bacteria also eat up some of the sugars which isn't accounted for but wouldn't make a big impact on overall macros. But either way something the commercial folks are doing are yielding a lot more protein somehow.

I used the acid whey nutrition details from the USDA website. There isn't much protein in the whey by the looks of it. It's primarily carbs.

It's possible... MFP can do it but they need to add this feature. See this link. It works well and will pull a year back! Haven't tried further. Just need to select option to get data for every food https://www.designbyvh.com/mfp2csv.php

Apologies for bumping again - wondering if someone can validate my method for figuring out the nutrition info above? Does it sound correct? Thanks

I use the accumeasure bf% callipers and notice it can change a couple % points based on how much exercise or water I'm retaining. Usually measure first thing in the morning as it is generally the leanest I'll be all day. Possible it's just water retention that you're dealing with.

Good amt of baking soda in the boiling water makes the difference for me. Also cool them in ice water

Kirkland Natural PB. Buy in bulk at costco, no sugar/salt/etc added. Just peanuts.

Does my above method to figure out the calories/macros add up?

I'd imagine I get a fairly even mixture of fiber types - but hard to say. Are there any charts out there in terms of what foods have which type and grams broken out? I'm averaging in the mid 50's or higher lately. So wondering if I'm getting too much. Feeling pretty sluggish and bloated. Recently I added about 15g daily…

Ok this is how I calculated. 4L of milk is the recipe. I haven't counted the calories in the 1/2 cup of yogurt I add in this - but shouldn't throw #'s off too much. So after making and evaporation etc I have 3858 grams. This is the yogurt and whey combined 3858 grams of 1%milk= 1697 calories 38.5g fat 185 carbs 138 protein…

That's where I'm going. Can too much cause fatigue if it's causing absorbsion issues etc?