powered85 Member

I find it hard not to eat too much! Even the crackers I eat which are the most processed food in my diet - contains quite a bit of fibre.

Same here. Insanity seems to bring on the most hunger afterwards. Then running, then walking. Wonder if its due to the afterburn effect? 60min of brisk walking or 30min of fast running doesn't burn that much of a difference in calories. I use a HRM on runs to calculate that info, and use corrected METs for brisk walking…

I love making it as well. I've settled on a 1% recipe and when strained - ends up around 2%MF. But regardless of using 1%, 2% or 3.8% and comparing to commercial, I'm always seeing this discrepancy especailly with much lower protein #'s. Its significant to make a difference in my requirements if I'm off because I eat a lot…

I don't think so - mostly carbs. Based on my calculation, 1.5L of acid whey only contains around 11g of Protein. so not very much and that is a lot of whey removed! The other element I think is that sugar(lactose) is eaten up by the cultures during incubation but not sure how much. Even then it wouldn't be enough to up the…

I eat a ton of veggies and frozen fruit that throw off weigh-ins! Its quite a bit of water/bulk in them. No way I could run a 1000kcal deficit at my weight. 250 seems to be the lowest especially on cardio days otherwise get pretty lethargic.

I'm a guy. Seem to feel much better today so the feed and rest helped. Not nearly as hungry even after a long run!

I've also had days where I've eaten over maintenance and have seen a couple lb whoosh effect where I lose weight the next morning. It'd odd. Maybe it's the body's way of telling me I'm due for a re-feed.

Thanks. I actually lots more weight over the winter by walking instead of the almost daily running. I too find walking has a much lower effect on post exercise hunger. Even 1hr brisk walks don't come close to a 30min fast run in terms of needing to eat back the calories. I'll try and keep a small deficit, log diligently…

Every day during the week. Tend not to on weekends as usually eating higher calories in conjunction with longer runs and higher general tdee. The added calories and exercise seem to add significant water retention. Wednesday and Thursday are usually the lightest days of the week once the water weight flushes out.

Good point. I've been wanting to improve my 5/10k times but really I'm just doing a lot of running lately and not training. Endurance is going up but speed is suffering. Need to pick my goals here. That seems to be about as deep of a deficit as I can go on cardio days. Basically end up with a tdee just over 3k and eat in…

I have a garmin fenix3 watch and use a scosche rhythm+ HRM. This combination is awesome. I also have the hrm-run but it's a chest strap and not as comfortable as the scosche. Personally if I was serious about using a HRM I would be using an arm or chest strap version over a wrist based one. At least for now as they seem…

750 average of recorded exercise using fitness tracker (walking/running/indoor cardio). I use a HRM when I'm doing anything except walking (HRM I don't find accurate during low intensity exercise like walking). What I have a hard time with is figuring out my "NEAT". Have a hard time determining if I'm "sedentary" or…

I found that calculator very interesting. Going to try and bump up the sodium on cardio days to see how I feel. Appears that you lose a considerable amount when you get sweating!

That's a great idea! I'm so used to lower calorie meals many times a day instead of the big family feasts. Cutting out a few of those to allow for heavier dinner and deserts around would keep gains to a minimum.

Reading these replies have been helpful! I'm starting to think it's the family events with an abundance of bigger meals and snacks/beverages outside the norm that is the most difficult aspect to maintain in summer. Don't see them in colder months so routine isn't a problem then even over the big winter holidays. Makes me…

I find visiting with family hard this time of year too. The eating habits are a huge contrast to mine so there are a lot of triggering and tempting foods around! It's amazing how tough it is to keep on point when out of the usual environment/routine.

Wow quite the opposite of my experience! Thanks for the input. We see family an do celebrations much more in summer vs typical fall/winter time. I agree with not making excuses. This time of year seems to be more temptations than the other 3 seasons.

Found some interesting info here http://fellrnr.com/wiki/The_Science_Of_Hydration http://fellrnr.com/wiki/Sodium_Loss

Thanks good to know. Anyone else do a lot of cardio and have to adjust sodium based on amt of activity?

I think one of the main concerns is having a good b-room trip before the run. Especially in the 10k. Any tips for helping avoid any issues in that realm?

Thanks again. I find it tough to take days off sometimes but will do that. Oddly I do brisk walking on non run days and that makes me more stiff than running! Will definitely avoid that leading up to the race. I think I can get a low 19 5k this year but sub 40 10k will be much tougher :smile:

Thanks. For day before are you running 6 to 10 miles easy run? For what distance race? The last 2 days before are where I'm most stuck in terms of balancing rest vs condition. Good luck on the sub 40! I'm hoping to get at least one someday.

Determining how many calories you burn each day. Then having a food scale, weighing food and ensuring my entries match the nutrition labels to create a calorie deficit. Mastering nutrition and calorie tracking are the biggest piece of the puzzle.

Haha thanks. I've certainly learned there is always someone faster but fun to try and improve. I want to do a sub 40 10k someday . It's amazing how much faster to shave off a minute is needed. Thanks for the tips. What are strides? For easy runs keep to only a few k and slower pace? Is it better to not run at all a day or…

I need the structure and accuracy to maintain especially at the weight I'm at. So weigh several times a week and use a food scale daily. The food scale really keeps things in check.

So I've been looking at other commercial brands and comparing my yogurt (based on using 2% milk). It seems all over the place even when I compare plain 2% greek yogurt (made with only partially skimmed milk) to my recipe using only 2% milk even after subtracting the strained whey. my recipe appears to have a lot less…

I've been told to eat a sandwich too. That and family members who have been well overweight for a long time telling me I'm too thin and need to put on weight. Best shape I've ever been in and well within my bmi range. Hard to tell why people say these things.

Check out the scosche rhythm+.

If you don't strain it, it's just whatever milk% you use. Weigh final product in grams and create food or recipe. If straining do the same but subtract the cals and macros removed in the whey.

Wow lots of different techniques! I use ultra fine cheesecloth to strain mine. Also find letting it cool in the fridge for several hours after incubating leaves me with thicker yogurt. I'll try adding the culture when the milk is closer to 110f and see if that helps. Is there a typical guideline for the amount of culture…