jacksonpt Member

GHRs

The difference goes back to what I think was the OP's point with his initial post. Exercising to burn fat will have a relatively insignificant impact on your overall progress compared to cals in vs cals out, which is why the whole exercise to lose fat mindset is flawed. The amount of fat you gain or lose as a result of…

A point of clarification since so many people seem to be hung up on this topic - There is a difference between burning fat and losing fat. Burning fat - Burning fat is what all the magazine headlines talk about. It's what all the trendy exercise plans/devices promise. But here's the context they always leave out... Fat is…

Technically, yes you have. But not enough to be meaningful, and certainly not enough to outweigh the fat you later put on as result of the calorie surplus.

Agreed, especially the bolded part. IMO, that's something most people either don't realize or don't give enough credence to.

Different people need different levels of warmth/insulation. If what you currently have ins't warm enough, then get more/heavier layers. What about a warmer base layer? Patagonia's thermal weight capiline stuff is pretty awesome, but it's pricey.

I've been mulling over a plan for the last week or so, and that's part of what prompted this thread... trying to figure out what I needed to do, what I could probably pass on, and if/how I could work in things I enjoy as part of my weekly routine. I was going off the idea that I would be well served to do 2 workouts each…

As far as breakfast being the most important meal of the day? Important for what? Weight loss? No, at least not any more so than any other meal. Preventing early morning hunger? Yep.

"they" say a lot of things. Some of it has merit, some of it is pure crapola.

99% of your progress will be due to your calorie intake compared to your calorie burn, so that's where your focus should be. Things like fasted cardio, nutrient timing, supplements, etc are insignificant compared to calorie balance... so worry about that before getting into any of the finer details.

My big picture take-away from all this is that I really do need to be more focused/purposeful with my workouts. I can't just spin for 90 minutes while watching TV or run for an hour around town at whatever pace my RPE gives that day. I've got some good suggestions on types and frequency of workouts... I just have to figure…

Thanks, that is also helpful.

Yes, the minimum really is treated as an absolute minimum. Same with the max. If I were to cut and drop to 1800 or lower, I would probably see some negative side effects (excessive loss of muscle, lower than acceptable energy levels, etc). Similarly, if I were to bulk at over 3600, there would be negligible benefit, and…

Do you mean using goal weight rather than current weight to calculate the ranges/numbers? Yes, in most cases it probably will. As with any tool, some common sense needs to be used when considering the numbers. Calculations and generalizations always have limits.

Yes, there is some gray area based on weight and where you fall on the bell curve. The further away from average you get, the more tweaking you'll probably want to do with those numbers. Admittedly, the carb ranges are higher than they need to be for many people as I am pretty active and do a lot of cardio work. My guess…

Your feet are probably different than mine. Your stance, posture, and gait are probably different than mine. What I like has pretty much no bearing on what you will or won't like. Go try some stuff on. Find a place that has all the shoes on the floor (not where you have to ask a sales person to go in the back and get your…

This is helpful, thanks.

What exactly does that mean? Specifically, how much fat and protein are you getting on average?

You're mixing factors that may impact health with those that do affect weight loss. They are not inherently the same thing. Weight loss and health are not the same discussion.

You're an early riser, NOT a morning person. They aren't the same thing. I'm similar; this is my secret.

There are definitely some similarities between us. I also run a just barely sub-2hr HM, and turned in a 2:45ish run split at last year's IM 70.3 Syracuse. My best run split is a 2:01, though that was on a pretty flat course. Not surprisingly, that also corresponds to my HIM PR (5:46). I've also looked at the Super Simple…

Everyone has different ideas because there is no right answer. Speaking very generally, recommended macros should be viewed as a range, not as specific numbers. Where any one person falls within that range can vary based on goals, preferences, etc. Here is the cheat sheet I keep for myself. I tend to get bogged down in the…

Also, centering your training on intensity vs duration based on a goal race distance makes a lot of sense. I think I need to make more of an effort to get in some longer, mid-level intensity workouts this year. Shorter, more intense workout are easy for me... the longer ones that require more time require more planning.

Agreed. Besides that, make sure you are going easy/slow enough for yourself. Going too fast too soon only causes problems.

What sorts of mistakes? I read it a couple of years ago and don't remember those specifics. My big take away from it was nutrient timing, but IMO, that's a very small aspect to the bigger picture that determines success.

The gradual build followed by periodic "recovery" weeks lines up week with what I know from lifting. My A race this year is IM 70.3 Atlantic City... goal is sub 6 hours.

Either a bagel w/ peanut butter or a clif bar, usually an hour-ish before race time.

um, put one foot in front of the other. Repeat until done. But seriously... be a little more specific with your question and we can be a little more helpful with advice. Are you looking for coaching/training advice? Shoes/gear? Scheduling? Nutrition/calories?

I think there are too many variables to really answer that. Is it possible to burn 12 cals per minute during eight 20second efforts? Definitely. Are you? Hard to say.

There is no good, reliable way to measure calorie burns for these types of workouts. IMO, when using RPE, go by the following (and only count work intervals, NOT rest intervals): moderate intensity - 7 cals per minute can speak in broken sentences, can sustain the effort for longer periods of time high intensity - 10 cals…