why is it that if i go to the gym first thing in the morning (around 7am) I can't go as hard as I can if I go say after class (noon/afternoon) or even after work (like 11 at night)

i have noticed this and it is annoying me b/c i want to get my workouts done in the morning but my body just can't seem to go as hard during that time.

[Edited on January 31, 2011 at 1:44 PM. Reason : crap. page 16.]

1/31/2011 1:43:58 PM

Some of it could be that you don't have enough calories the night before to provide you with energy the next morning. Do you have anything to eat when you wake up?

Also, how much time do you give yourself between wake up and exercise? I've often found that I need time to wake up before I can get a worthwhile workout in. Try giving yourself 20-30 minutes before working out and see if that helps.

1/31/2011 1:47:12 PM

^^im the same way. Ur tired, body is not quite as loose, no food in your system, and humans aren't meant to wake up before noon anyways. That's why we're nocturnal creatures

1/31/2011 1:52:36 PM

Quote :

"Not trying to be mean...just inquisitive/honest... At H8R....your chest seems to be disproportionally smaller than the rest of your body...which looks to be in great shape (although it could be the picture/angle). Do you not work out your chest as much as the rest of your body?? Your arms look great btw. "

My chest is 44", waist is 36", as of this morning

Probably just the angle of the pic
Just not really emphasizing it in that photo.

I do bench, squats, press, deads ,d power cleans only for lifting.

I am training for my first Sprint Triathlon in May.

1/31/2011 2:04:19 PM

haha according to those measurements H8R has a bigger chest than I do. I think he's doin ok


and yea I usually just roll out of bed and go to the gym. no food before and I usually do heavy lunches and lighter dinners. so I guess that makes sense. But I only had an apple a few hours before I went today.

I then proceeded to eat everything in my fridge its ok though b/c i only really have chicken breasts and fruits and veggies. I made some ricotta spinach stuffed chicken breasts for lunch. y'all they were so baller.

1/31/2011 2:24:13 PM

Try waking up and eating something 20-30 minutes before you plan to workout. Maybe a banana, maybe a powerbar, whatever works for you. Trial and error is usually the best way to figure out your approach.

1/31/2011 2:26:57 PM

I guess I could try that. I'm a little apprehensive though, I don't like running with stuff in my stomach. but I could probably handle a power bar or something. thanks

1/31/2011 2:31:04 PM

half a powerbar or a banana and you should be good to go. I used to be the same way and still don't like much on my stomach. probably placebo effect but I also take a swig of G2 on the way out the door.

1/31/2011 2:39:15 PM

Quote :

"Try waking up and eating something 20-30 minutes before you plan to workout. Maybe a banana, maybe a powerbar, whatever works for you. Trial and error is usually the best way to figure out your approach."

can't do it. I meet with a trainer who goes pretty hardcore. If i have anything in my stomach other than a little gatorade and maybe a nibble of a nutrigrain bar i will certainly puke. Been there. I'd have to eat at least 2hrs before the workout for me to even consider trying it and i dont wanna wake up at 5am just to eat.

1/31/2011 3:46:19 PM

Which is why I said...

Quote :

"Trial and error is usually the best way to figure out your approach."

1/31/2011 4:12:29 PM

Question to the more knowledgeable folks:

About what is the maximum caloric deficit that one should try to shoot for for maximum loss without running yourself into the ground?

I have changed my diet recently and haven't been tired aside from when I need to go to bed and have had plenty of energy (i feel like it anyway) and have been basically operating at a 1500 calorie deficit. I know that sounds like a lot, but I am also eating plenty, as I am a giant dude and my BMR calculates (based on just height and weight) to damn near 3000 calories/day. So with working out, I am eating between 2000 and 2200 calories a day right now.

1/31/2011 4:26:15 PM

What I remember from when I met with nutritionists in the past, is that 1-2 lbs. per week is considered healthy weight loss.

3500 calories = 1lb. of fat, I believe. So between 500-1000 calorie deficit/per day seems to be what you could shoot for to get you between 3500-7000 calorie deficit/per week.

1/31/2011 4:37:53 PM

Quote :

"why is it that if i go to the gym first thing in the morning (around 7am) I can't go as hard as I can if I go say after class (noon/afternoon) or even after work (like 11 at night) i have noticed this and it is annoying me b/c i want to get my workouts done in the morning but my body just can't seem to go as hard during that time."

i used to be the same way. i found if i nibbled on a bit of something (a protein bar, a little piece of whole wheat bread, a few bites of a banana) i would be fine.

now though, i can wake up and go straight to the gym and work out without eating and i'm fine.

you just have to play around with what works.

1/31/2011 5:10:50 PM

For those keeping track, how far along are you to the 500 mile goal? I have 428.44 miles left, so I've ran 71.56 miles.

2/1/2011 1:16:33 PM

Looks like I'll hit 181 today.

2/1/2011 1:19:50 PM

FYI, I am taking credit for all of you people doing a mileage challenge this year.

2/1/2011 2:10:55 PM

Looks like I ran 115 miles in January, and I've got 122 coming up in February.

2/1/2011 2:19:26 PM

As of this morning I'm 105/1000. Not bad when you consider I didn't run more than ~35 miles in any month last year...

I probably won't run much more than 100-110 this month cuz I want to concentrate on getting my 5k time back below 20. The plan is to just maintain my ~13-14 mile long runs and trade some of my shorter runs for sprints on the track. We'll see how often they leave it unlocked though...

2/1/2011 2:45:05 PM

Damn you guys make me look like a slacker

2/1/2011 2:52:26 PM

I'm still at zero.

2/1/2011 4:38:05 PM

I strained my right bicep muscle and havent been able to do anything upper body wise for a week.

it just started not hurting today...think i may go back to gymming it up this evening.

that sucks...and its a HORRIBLE feeling.

2/1/2011 4:39:05 PM

Just ran Umstead. The Company Mill Trail. The knee brace definitely helps. It felt great to get out there on the 6 mile loop once again.

2/1/2011 6:09:59 PM

done with today's workout, feelin good.

2/1/2011 6:35:42 PM

I'm having difficulty finding out how many-ish calories I burn doing strength training, anyone have a good resource for this?

2/1/2011 6:47:43 PM

5 mile run at Lake Johnson today! I felt really good after - like I could keep going.

2/1/2011 7:25:29 PM

^^

I would honestly assume 0.

2/1/2011 7:39:14 PM

I lifted, ran a good game of pickup and then did my new HIIT cardio workout today. I want to hit the pillows pretty much immediately. I can only imagine the soreness I'm going to feel tomorrow morning.

Good start to a new routine, though. I keep getting bored and I'm hoping this will keep me going a little bit...

2/1/2011 7:42:35 PM

lol 0

Also, I'm reading a bunch of stuff on overtraining. I'm only on week two so I can change things up pretty easily. Right now my plan is to do 30min cardio then strength train I do upper body MWF and lower on T&TH. Allowing a day of recovery between each set. Is this bad? Okay? Whatever?

2/1/2011 8:03:24 PM

so. question.

what do ya'll think about carbs before bed?

i mean hypothetically, say i had hardly any carbs all day and then just pounded out about .5 lb of grapes while studying.

do you guys think it matters intensely when carbs are consumed? (now of course if i were to be fitness competing or something it would matter more...but just for prepping for bathing suit season?)


i dont think im gonna start planning meals out ahead of time.....but maybe i can consciously try and switch things around

2/1/2011 8:22:48 PM

I'd say there's a difference between grapes and like a pound of bread. Probably best to watch it but what are you gonna snack on at night if you have to avoid fruit & veggies?

2/1/2011 8:26:50 PM

i refuse to avoid anything!


but the fact of the matter is simple sugar is simple sugar whether its glucose or fructose.
luckily a 1/2 lb of grapes is only like ~220 cals, so i know i dont go over my caloric limit (which i dont track obsessively much anymore anyway)

i guess my question is, would it be just as beneficial for energy if i ate them tonight as opposed to any other time. or will they turn to fat (or is that bro-science?)

2/1/2011 8:31:31 PM

Kiwi, you probably don't want to jump right into a 5-day-a-week strength training regimen imo. I'd just do 3 full-body days rather than splits if I were you. (or me, because that's what I still do)

2/1/2011 8:44:06 PM

hmmm I'm wondering if I could do upper on Monday and Thursday, lower on Tues and Friday and just cardio on Wednesday to start out. I dont want to permanently damage muscles.

2/1/2011 8:56:27 PM

lol. btw i wasnt ignoring you kiwi ....i just didnt know an answer

2/1/2011 8:57:46 PM

haha it's k, I understand.

2/1/2011 9:21:20 PM

I've only ran about 45 or 50 this month, but once it warms up a little bit, I should be there in no time

2/2/2011 12:31:00 AM

Morning after my first day of HIIT cardio -- want to die. I barely made it down my stairs. I really don't know how I'm going to get my workout out in tonight, but I'll try.

Luckily, it's just back and shoulders.

2/2/2011 8:07:36 AM

you can do it!!!!!

I don't get soreness that really really bothers me outside of my legs anymore. Will probably only take you a couple weeks to get used to it.

I know I'm the most heavy I've ever been but I don't look it. I cut back on carbs and it seems to be to blame for a substantial bf lowering. Guess I need t eat more. I don't care about bf until the scale says 170.

2/2/2011 8:16:36 AM

1st week since committing and the scale weighed me 3lbs less! This is after years of trying and not seeing the scale move at all to be discouraged and give up after a few months.

I think the strength training is the ticket. I feel awesome!!!

2/2/2011 8:58:19 AM

slept in too late this morning to get my workout in was just feeling too tired. I'm planning to make up for it tonight though.

2/2/2011 9:06:05 AM

Quote :

"but the fact of the matter is simple sugar is simple sugar whether its glucose or fructose. luckily a 1/2 lb of grapes is only like ~220 cals, so i know i dont go over my caloric limit (which i dont track obsessively much anymore anyway) i guess my question is, would it be just as beneficial for energy if i ate them tonight as opposed to any other time. or will they turn to fat (or is that bro-science?)"

That's like 50g of sugar. Roughly equivalent to a 16oz coke. I'd be worried about both 1) terrible sleep following a sugar crash and 2) fat gain

I'm sure someone will complain that fruit != soda. Not quite, but fructose is still is one of the worst things you can consume if you're looking to avoid fat gain (it is worse than glucose; glucose doesn't contribute to insulin resistance IMO). Anyway, that 3g of dietary fiber you consume along with it ain't gonna save ya.

And yea, if you consumed it in the middle of the day you might have a shot at burning it (that's not bro science, bro; I think CI=CO is bro science).

[Edited on February 2, 2011 at 9:20 AM. Reason : asfasdfsdaf]

2/2/2011 9:18:08 AM

Quote :

"so. question. what do ya'll think about carbs before bed? i mean hypothetically, say i had hardly any carbs all day and then just pounded out about .5 lb of grapes while studying. do you guys think it matters intensely when carbs are consumed? (now of course if i were to be fitness competing or something it would matter more...but just for prepping for bathing suit season?) i dont think im gonna start planning meals out ahead of time.....but maybe i can consciously try and switch things around "

I almost exclusively eat carbs at night. I eat protein after a workout, but at night time, I want wine and bread with olive oil and herbs. Or wine and chocolate.

Prob not the best idea, but my pants fit and I feel healthy, so I don't really care. That said, as a runner, carbs are my friend.

This morning, I ran five miles in 35:55. Then strength training. Total mileage is at 186.

2/2/2011 9:22:40 AM

5 miles at a 7:11 pace? Color me impressed.

2/2/2011 10:06:02 AM

^^ you are officially kicking my ass

i think i'm starting P90X with my sisters this weekend...

2/2/2011 10:18:42 AM

^^ It was on a treadmill though ... would have been slower outside.

^ Very cool! Another fitness challenge with the fam this year?

2/2/2011 10:24:55 AM

Managed to get through day two alive of the lifting and HIIT cardio. Was really able to go full intensity the entire intervals... See how I feel in the AM...

Tomorrow I'm just lifting - legs day. Looking forward to the "break."

[Edited on February 2, 2011 at 8:19 PM. Reason : x]

2/2/2011 8:19:28 PM

OMG I have had the WORST sugar and chocolate cravings this week. Normally after dinner I am not hungry but all I can think about (and eat) is sweet stuff.

I think Nutella and I are going to take a break - I noticed my sweet tooth has gotten worse since I started eating Nutella with an apple.

[Edited on February 2, 2011 at 8:38 PM. Reason : My]

2/2/2011 8:37:32 PM

I ran 10 miles in Umstead this afternoon. I left work early specifically to do this because it's as close to 70 degrees as it's gonna get for the next 2 weeks, more than likely.

2/2/2011 9:06:37 PM

^^ahahahah i hear you!

i FINALLY finished all the gummi candy thats been sitting around here for a while.

2/2/2011 9:07:41 PM

I'm actually seeing decent improvement on endurance with a lot of the jumping/running stuff in EA Sports Active 2, starting to finish sets without having to struggle.

I think I'm going to start a custom workout to do in addition that focuses on abs/core and pushups/planks because I need to target those areas as well as overall fitness.

2/2/2011 9:33:16 PM