rybo Member

Well first off your TDEE would include exercise, so you have to determine which calorie in method you are following. NEAT or TDEE My suggestion is to have your 500 calorie days planned out. Meals that are low calorie and high volume are very helpful. Don't wing it, it's too easy to eat too much.

Strength training, adequate protein & a small to moderate deficit are your 3 keys. Run all you want if you enjoy it and can do those other 3 things. If time, energy and recovery is an issue, prioritize the strength training, using mostly compound lifts full body program 2-3 days a week.

That's not really feasible for ultramarathons.

8 weeks...that's barely a drop in the bucket. Things don't happen quickly. Be patient. Given the situation you are in, it's going to take months...that's how it works.

This. You have to prepare your body for it. That's pretty much the definition of training. I'm behind on my training for a 30k in less than 8 weeks. It happens, adjust expectations and prepare yourself to still have a good experience on race day.

Must be nice to live in such a well defined black and white world.

If progressed, the workout she does is still strength training. Just because it's not in the 3-5 rep range doesn't mean she won't get stronger.

Using the "until the reps feel easy" approach isn't too useful as you are seeing. I would use a rep goal. For example start at 2 sets of 8 reps, and that last rep of each set should be hard, maybe able to squeeze out one more but probably not with good form. The next week try for 2 sets of 9. Try to increase 1 rep per…

I wasn't really approaching things from an age perspective, but more of just seeing how people can easily mess up a bulk/cut cycle by going too aggressive with each. If you don't know what you are doing, it's harder to mess up a slower longer cycle.

Agreed, I just seem to see more people doing it wrong and spinning their wheels. Plus there's a bit of psychology that comes into play for some people when dealing with the ups and downs of a bulk/cut.

Well you can't have it both ways. There are some people who encourage low intensity cardio...but the biggest complaint you see here is everyone hates cardio because it's boring. So it's hard to encourage something that (as you've pointed out) people aren't going to stick with. When you factor in all the variables like…

You have to have muscles in order to see them, So that's first. If you are just starting to strength train, we have no idea what your existing muscle mass is or how long it may take to see/build it. That's a huge overkill on protein. Shouldn't hurt you, but it's an expensive macro and doing a lot of running, it certainly…

This is why I don't prefer bulk/cut cycles, because far too many people just lose and gain the same 20# and get no where. You're young and should take advantage of your ability to gain muscle. Lift hard, and run a slower/longer bulk. It's not a race (unless you are in some sort of sport and you're trying to jump a weight…

Give them both a try and let us know. Actually, start for very short periods of time. You'd stand a good chance of injury if you went right into doing a lot of jump rope from zero. Especially if you haven't been working out in any other capacity. Try jumping rope for 2-3 minutes and build up from there. I couldn't even…

My most disgusting food has nothing to do with eating healthy or anything. I don't try weird foods because they are supposed to be healthy. But bone marrow. It's like eating the slimiest snot imaginable.

Nope, but you may want to make sure your quads are a little bit warmed up and ready to go before attempting the hold.

There really isn't such a thing as lower abs. Or at least not the ability to separate and target upper vs lower. The little pot belly you speak of is just where your body happens to carry fat, extremely common.

Unfortunate that so many people wasted their time giving you advice that is never going to be followed.

Neither is preparing taxes, getting financial advice, fixing your car, mowing your lawn, painting, wiring, plumbing, etc yet millions pay others to do those things.

I'm a mid foot strike fan. I'd never tell someone to intentionally heel strike. In my opinion, a heel strike and severe over striding that causes excessive brake forces is the big recipe for injury. If your stride is shorter and quicker with a heel strike that quickly rolls to midfoot, I don't think it's that big a deal.

I wouldn't worry about the long plans you have. I'm not sure I understand them anyway. Your biggest goal just needs to be eating & following a decent lifting plan that is geared towards hypertrophy. If CrossFit is making it harder to eat enough, why wait to stop doing it? (Or conversely, just eat more calorie dense foods…

I would focus on calorie dense foods that you are able to tolerate.

Short term I have 2 30k trail races to train for in the next 3 months. Long term, just keep improving

That's pretty impressive, both on the 20 and the jump to 35. I can't think of anything that would make that happen. But as others have said, going to weighted and single arm progressions are definitely the next step

IF is not complex, nor is it some magical protocol. Pick an eating window from 4-8 hours is usually most common. Have the window timed that fits your schedule. It can be useful for some people to maintain a calorie deficit. Other's it doesn't work well for. I have been following an IF schedule for 3-4 years now. I've…

I wouldn't worry much. You're young and on the thin side. Hammer the weights and just eat. I wouldn't stress over it.

That's odd. Usually the height of the shoes midsole increases chances of twisting an ankle.

Work on single leg squats and the progressions leading to them. Google pistols squats and shrimp squats. Also Cossack squats are a good variation to include

The good news, as already pointed out is that there is no true addiction to sugar in the clinical sense. The bad news is that just because that's true, doesn't mean that it's easy to break a sweet tooth habit. You can rely on sheer will power, which probably won't work long term. Or you can create a plan and a system to…