Kat and Puccah's Strong is the new sexy log

BigRed1974 said:
Kat you may need to adjust your macros for some more carbs to fuel your intense workouts.
Nice workout as always!
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I was going to suggest that as well. I'm still learning, but I have noticed that since bumping my carbs back up I'm not crashing around 3 in the afternoon anymore. I was keeping mine pretty low (no, really low) since my main goal is fat loss right now. I've bumped them back up & it has helped. I like to get most of them in before mid afternoon. So, closer to when I work out to help me refuel. I have a pretty big dose (my biggest dose of the day) in my post workout smoothie. It has helped with my fatigue in the afternoons.
 
I should add that my body is not designed to do most IF plans though. It will go into starvation mode very easily & hold on to everything. I have to be very precise about when & how I eat....and more frequently than most IF plans. It's a learning process I'm still catching up with...and it's my body. That dragging feeling stinks though. Hopefully, you can find what works best for you soon...while still getting the results you'd like!!!
 
YatesWifey04 said:
I should add that my body is not designed to do most IF plans though. It will go into starvation mode very easily & hold on to everything. I have to be very precise about when & how I eat....and more frequently than most IF plans. It's a learning process I'm still catching up with...and it's my body. That dragging feeling stinks though. Hopefully, you can find what works best for you soon...while still getting the results you'd like!!!
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Interesting article on starvation mode.

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Chrisehyoung said:
Interesting article on starvation mode.

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I understand all that & it does make sense, but my body just doesn't like fasting periods. I don't function well, and I don't lose weight at the same rate (even when eating at a deficit). I went years & years not eating anything from dinner time to late morning (roughly 16 hrs). My body just doesn't like it. Even if I ate properly the rest of the day...my body held weight it should have been dropping...especially in my mid section. I've found the same to be true post baby...because I got in that "habit" again. If I eat smaller portions more frequently throughout the day I don't feel nearly as fatigued, and my body actually drops the weight it otherwise takes twice as long to lose. It may not necessarily be a true "starvation mode", but more on how the body digests food. All I do know is my body is not a fan of fasting. The only time I fast now is for medical procedures!
 
Just be a fatty like me! :D
 
BigRed1974 said:
Kat you may need to adjust your macros for some more carbs to fuel your intense workouts.
Nice workout as always!
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Thanks Red, I've been thinking about that!

YatesWifey04 said:
I was going to suggest that as well. I'm still learning, but I have noticed that since bumping my carbs back up I'm not crashing around 3 in the afternoon anymore. I was keeping mine pretty low (no, really low) since my main goal is fat loss right now. I've bumped them back up & it has helped. I like to get most of them in before mid afternoon. So, closer to when I work out to help me refuel. I have a pretty big dose (my biggest dose of the day) in my post workout smoothie. It has helped with my fatigue in the afternoons.
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Glad you're finding what works for your body! What are your macros right now?

puccah8808 said:
Just be a hotty like me! :D
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Fixed
 
My maintenance macros are 185g carbs/49g fat/74g protein. I usually come in around 100-115g carbs/25-30g fat/and hit or am a little over on protein.
 
Even when your feeling a lil bit down your workouts are still solid and great. I have been tweaking my diet since I cut carbs so low. Down 22.5 lbs now in 4 weeks.
 
I dropped 17 pounds in a month by switching to being broke. lol
 
Not everyone will do well on IF plans some people just need to eat every 2 to 3 hours. Generally efficient body types (people who have trouble losing weight but not gaining) will do quite well.
 
YatesWifey04 said:
My maintenance macros are 185g carbs/49g fat/74g protein. I usually come in around 100-115g carbs/25-30g fat/and hit or am a little over on protein.
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Why is your protein so low? Not saying it's wrong, I am just interested as I have been hearing some things about lower protein lately but it does seem quite low.
 
I for one could never dream of IF as my way of eating. After about 3-4 hours I start to become a walking zombie!
 
clown007 said:
I for one could never dream of IF as my way of eating. After about 3-4 hours I start to become a walking zombie!
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Yes I always consider body type even before I suggest it. Then when you hit your target weight more conventional or less severe methods for maintenance. You can use IF in a part time capacity, like after a refeed day or in anticipation of one. Holiday eating is another good time to employ some of it's principles.
 
DreamWeaver said:
Why is your protein so low? Not saying it's wrong, I am just interested as I have been hearing some things about lower protein lately but it does seem quite low.
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I'm still learning & tweaking. I was basing it off of what MyFitnessPal recommended...based on my weight goals. I looked back through last night & I actually seem to be always over about 30-40g though. As I learn more about nutrition (definitely not my area of expertise) & my body, I'm tweaking it more & more. What would you recommend for someone like me? I've been told a gram per lb of body weight. My current goal is to lose weight/cut fat.
 
YatesWifey04 said:
I'm still learning & tweaking. I was basing it off of what MyFitnessPal recommended...based on my weight goals. I looked back through last night & I actually seem to be always over about 30-40g though. As I learn more about nutrition (definitely not my area of expertise) & my body, I'm tweaking it more & more. What would you recommend for someone like me? I've been told a gram per lb of body weight. My current goal is to lose weight/cut fat.
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So based on what you are saying, if you are using resistance training as the main source of exercise (which you should be if you want to lose fat and not muscle) then I would lean towards the 1 gram per lb of body weight scenario. Don't listen to myfitnesspal as it is not aimed at resistance trainers and it's recommendations don't suit us. It's a great database though. I have heard that we are capable of using less protein than traditionally thought but for me that remains to be proven. How heavy are you and how much weight do you need to lose, I can set your macros for you and you can adjust them from there based on how you react to them.
 
DreamWeaver said:
So based on what you are saying, if you are using resistance training as the main source of exercise (which you should be if you want to lose fat and not muscle) then I would lean towards the 1 gram per lb of body weight scenario. Don't listen to myfitnesspal as it is not aimed at resistance trainers and it's recommendations don't suit us. It's a great database though. I have heard that we are capable of using less protein than traditionally thought but for me that remains to be proven. How heavy are you and how much weight do you need to lose, I can set your macros for you and you can adjust them from there based on how you react to them.
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That would be great. Thank you so much. I'm 5'1" & currently at 125.2 (as of this morning). My current goal to get my bf% in a more acceptable range would probably be around 116-118....for this run. I'm definitely not wanting to do anything too drastic. I'm on a slow cut. I'd guess my bf% is around 20% now...and ideally I'd eventually like to be around 10%.

*Edited to be more clear on current run goals.*
 
YatesWifey04 said:
That would be great. Thank you so much. I'm 5'1" & currently at 125.2 (as of this morning). My current goal to get my bf% in a more acceptable range would be probably be around 116-118. Then I'd like to focus more on building muscle after I cut this fat.
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That's a very practical goal. I thing 135 protein 125 carbs and 60 fat would be about right putting you right around 1600 calories on average. That's a pretty serious deficit depending on your workload. That would be good for someone who works out moderately 3 times a week. Adjust based on your activity level. Just a guesstimate but should put you in the right ball park.
 
DreamWeaver said:
That's a very practical goal. I thing 135 protein 125 carbs and 60 fat would be about right putting you right around 1600 calories on average. That's a pretty serious deficit depending on your workload. That would be good for someone who works out moderately 3 times a week. Adjust based on your activity level. Just a guesstimate but should put you in the right ball park.
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Sounds much better than what I was going off of!! I lift 5 days a week & do cardio 3-4 days a week as well.
 
clown007 said:
I for one could never dream of IF as my way of eating. After about 3-4 hours I start to become a walking zombie!
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So my eating every other day routine would kill you then? lol
 
DreamWeaver said:
So based on what you are saying, if you are using resistance training as the main source of exercise (which you should be if you want to lose fat and not muscle) then I would lean towards the 1 gram per lb of body weight scenario. Don't listen to myfitnesspal as it is not aimed at resistance trainers and it's recommendations don't suit us. It's a great database though. I have heard that we are capable of using less protein than traditionally thought but for me that remains to be proven. How heavy are you and how much weight do you need to lose, I can set your macros for you and you can adjust them from there based on how you react to them.
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I've been reading a lot from Jason Ferruggia and he recommends a lower protein diet with more carbs. Usually 125 grams for men. I haven't tried going this low myself but I have dropped to around 200 per day and that is at a weight of 260 and so far it seems to be going good.
I like my meat and eggs so I don't think I would ever get that low but it is interesting to read and see how other people are trying it out.
 
BigRed1974 said:
I've been reading a lot from Jason Ferruggia and he recommends a lower protein diet with more carbs. Usually 125 grams for men. I haven't tried going this low myself but I have dropped to around 200 per day and that is at a weight of 260 and so far it seems to be going good.
I like my meat and eggs so I don't think I would ever get that low but it is interesting to read and see how other people are trying it out.
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I've dropped some too but not as low as you. Things are going so well as it is.
 
BigRed1974 said:
I've been reading a lot from Jason Ferruggia and he recommends a lower protein diet with more carbs. Usually 125 grams for men. I haven't tried going this low myself but I have dropped to around 200 per day and that is at a weight of 260 and so far it seems to be going good.
I like my meat and eggs so I don't think I would ever get that low but it is interesting to read and see how other people are trying it out.
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Did you decrease your overall cals or just increase your carbs while decreasing the protein. You have an "active" job correct? I could see this working for very active people who's body would utilize all the carbs without any conversion to fat. And in turn you would not necessarily need as much protein. Less active people might have some difficulty.
 
DreamWeaver said:
I would shoot more around 1700-1750 based on your activity level
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I will readjust things. Thank you for the advice. At least I can put in custom caloric/macro settings in MyFitnessPal...I do like it to help me keep track throughout the day. I easily lose track & forget things while chasing a wild toddler around all day!!
 
turff49 said:
Did you decrease your overall cals or just increase your carbs while decreasing the protein. You have an "active" job correct? I could see this working for very active people who's body would utilize all the carbs without any conversion to fat. And in turn you would not necessarily need as much protein. Less active people might have some difficulty.
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Yes increased my carbs while maintaining my calories. My job is not very active but right now staying at or below maintenance.
At this point going more on lean mass for my protein so usually 200 to 215.
 
BigRed1974 said:
I've been reading a lot from Jason Ferruggia and he recommends a lower protein diet with more carbs. Usually 125 grams for men. I haven't tried going this low myself but I have dropped to around 200 per day and that is at a weight of 260 and so far it seems to be going good.
I like my meat and eggs so I don't think I would ever get that low but it is interesting to read and see how other people are trying it out.
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I could never do this. I enjoy protein too much to avoid it ha. Even on refeed days I struggle to keep mine lower than about 190-200 simply due to the foods I enjoy.
 
booneman77 said:
I could never do this. I enjoy protein too much to avoid it ha. Even on refeed days I struggle to keep mine lower than about 190-200 simply due to the foods I enjoy.
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Yeah I am the same way. Try not to go low carb anymore and stay more moderate with my carbs. But 125 grams of protein is nothing to get in. Find I can hit that 200 area without any problems and don't have to worry if I am falling short every day.
 
BigRed1974 said:
Yeah I am the same way. Try not to go low carb anymore and stay more moderate with my carbs. But 125 grams of protein is nothing to get in. Find I can hit that 200 area without any problems and don't have to worry if I am falling short every day.
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I eat a pound of chicken for dinner every night... so there's almost 100 right there ha. and I have a heavy hand so its prob closer to 20oz ha
 
I take in on average about 250-265. Usually it equates to about 45% of total Cals.
 
YatesWifey04 said:
My maintenance macros are 185g carbs/49g fat/74g protein. I usually come in around 100-115g carbs/25-30g fat/and hit or am a little over on protein.
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I was going to bring up your protein as well but dreamweaver has you covered! With you just starting, you should be able to gain a little muscle while you're cutting fat! Protein will play an essential role in that!

packers6211 said:
Even when your feeling a lil bit down your workouts are still solid and great. I have been tweaking my diet since I cut carbs so low. Down 22.5 lbs now in 4 weeks.
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Thank you Thomas! I use to be able to handle low carbs. Now, it seems to effect me quite a bit! Not really sure why!

Chrisehyoung said:
I dropped 17 pounds in a month by switching to being broke. lol
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Yikes! The only time I've dropped weight easy/quickly was when I first started dieting. I cut my calories down to 900...

DreamWeaver said:
Not everyone will do well on IF plans some people just need to eat every 2 to 3 hours. Generally efficient body types (people who have trouble losing weight but not gaining) will do quite well.
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I have a very difficult time loosing but can gain very easily. I have been in a deficit since January and I've only lost 5 of the 8 I gained when I started.
 
turff49 said:
I take in on average about 250-265. Usually it equates to about 45% of total Cals.
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I've been at 200 so I can't imagine being below say 175. I would miss it! Lol
 
So I did a circuit workout yesterday with some deads and squats. That sh*t effn killed my back and this am, my hams, glutes, and quads are shot. I swear, my mobility has been sh*t lately. I can't seem to loosen my legs up at all. I don't know what else to do, I need someone to just walk on top of my body.

Excuse my potty mouth! Well, actually, this is how I really talk! Haha! :touch of hood: ?️
 
DreamWeaver said:
Kat are you doing refeeds and cycling carbs ?
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I was doing refeeds but I am going to just boost my carbs on training days and adjust my other macros. On non training days I will do lower carbs. Carbs will now be 195 on training days and 66 on non training days
 
love2liftkat said:
I was doing refeeds but I am going to just boost my carbs on training days and adjust my other macros. On non training days I will do lower carbs. Carbs will now be 195 on training days and 66 on non training days
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Sounds good just don't always be in a deficit or you know what happens.
 
Bands are the best working at the desk workouts.

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Girly days...

Gonna flip tires in a dress.
 
puccah8808 said:
So I did a circuit workout yesterday with some deads and squats. That sh*t effn killed my back and this am, my hams, glutes, and quads are shot. I swear, my mobility has been sh*t lately. I can't seem to loosen my legs up at all. I don't know what else to do, I need someone to just walk on top of my body.

Excuse my potty mouth! Well, actually, this is how I really talk! Haha! :touch of hood: ��️
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Maybe more consistent thorough stretching will help. Hubby used to never stretch. Now I have him stretching before & after workouts. His flexibility & range of movement has increased quite a bit already. Also, Yoga *ducks for cover* can help...expecially if you focus of strenching move. I do Yoga twice a week specifically to help with my balance. I used to have awesome balance, but it seems to have gone to crap in the past few years. So, I concentrate on moves that are intended to improve balance...which helps my lunges, squats, deadlifts, etc. Go get you a good massage too!!!

I'm guilty of potty mouth too. LoL!!
 
YatesWifey04 said:
Maybe more consistent thorough stretching will help. Hubby used to never stretch. Now I have him stretching before & after workouts. His flexibility & range of movement has increased quite a bit already. Also, Yoga *ducks for cover* can help...expecially if you focus of strenching move. I do Yoga twice a week specifically to help with my balance. I used to have awesome balance, but it seems to have gone to crap in the past few years. So, I concentrate on moves that are intended to improve balance...which helps my lunges, squats, deadlifts, etc. Go get you a good massage too!!!

I'm guilty of potty mouth too. LoL!!
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Haha, you don't have to duck! I use to do yoga but the damn chick would always wipe off my makeup while she was putting lavender oil on my forehead. How the heck am I suppose to walk around with my eyebrows gone?!? Haha I'll start yoga again but she's not touching my face. the last time I got a massage, I swore he bruised my back. I thought I was going to die!!!
 
I definitely don't handle deep tissue massage well. They hurt me. It's no fun getting sore from a massage.

Haha!! Yeah...I do my yoga at home. Yoga Studio on the iPad for $3.99!!!
 
YouTube has some great yoga for mma type vids which would be great for flexibility in weight training and in the Muay Thai.
 
Haha, can s*x be considered yoga, too!? Lol, it's free...

Oh wait, no training partner! Haha
 
Hey Puccah, does this guy flip tires with you? If so, I'm gonna come visit! Invalid Link Removed
 
love2liftkat said:
Hey Puccah, does this guy flip tires with you? If so, I'm gonna come visit! Invalid Link Removed
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Awww, I wish! He's so sexy! He died a few months back. you can come flip tires with me any day! :D
 
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