^ That makes me

I was sooo bummed out hearing that last night. My heart went out to this woman. She was in her 40s. I can't imagine how she must feel if she's walking around really dehydrated all the time.

I constantly explain to my boyfriend the difference between a grain and a vegetable. Like, we're planning dinner and I ask what vegetable he wants as a side. "Corn!" "Sorry, that's a grain." "Potatoes!" "No, that's a starch." "Rice!" "Let's shoot for something leafy and green in addition to the corn or rice or potatoes, okay? "

I mean, even people who are fairly knowledgeable of nutrition have confusion about a balanced diet.

The food pyramid that we were raised with is pretty . Five million servings of bread a day!

9/21/2011 5:03:16 PM

Quote :

"are the glycogen replenishment and muscle generation benefits enough to justify carb cycling and high carb food blowouts as post workout gorge sessions? "

you're better off to take in a limited amount of fast digesting sugars like glucose and sucrose directly after a workout than to gorge yourself with massive amounts of carbs. You're trying to force glycogen and amino acids into the body as fast as possible in the window immediately following your workout. Your stomach isn't in a state to optimally digest food when blood is being drawn elsewhere by the body. a Glucose drink (gatorade or grape juice) with about 50 grams of sugar and 25-50 grams of whey protein powder would be optimal. The glucose is very easily absorbed by the stomach and is easily converted to glycogen much more readily than long chain carbohydrates that have to be broken down first. Sucrose is similar in that it quickly splits apart into glucose and fructose, delivering more glucose to the system.

You don't have to worry about insulin response to sugar directly after a workout, since insulin is severely blunted after a workout and the locally produced IGF-1 / MGF in the muscles will shuttle the nutrients to where they are needed for repairs. Thus, the rest of the body won't be getting a systemic signal from insulin to store energy for later from the consumption of your PWO shake. Keep in mind though that insulin response will come back within an hour or two after your workout, and any excess calories you took in that weren't used will be used to replenish glycogen in the body or stored as fat.

If you want to get some more carbs in an hour or two later, you can eat something slower digesting like rice.

[Edited on September 21, 2011 at 5:26 PM. Reason : grains and vegetables are what food eats. ]

9/21/2011 5:23:27 PM

well that makes total sense

thank you

9/21/2011 5:45:19 PM

got new running shoes

let's hope these are easier on the toes

9/21/2011 7:13:28 PM

LOL LOL

http://mcrunnerette.com

blog of a woman who's only eating McDonald's while training for a marathon

9/21/2011 7:37:31 PM

Lol I didn't know if I should laugh or vomit when she detailed what she was eating and how it was the "healthiest" she had eaten in a long time. And then complaining how the salad was bland because it had no croutons.

9/21/2011 10:56:42 PM

Croutons own, celiac.

9/22/2011 12:08:04 AM

prs for reps on dl and ohp last night.

was nervous and intimidated by the dl. hadn't pulled within 20lbs of that in a few months. first rep came off the ground like butter. grip felt great throughout set. last one got a little forward, and decided to end it there, probably could have pulled another rep or two out, but didnt want to risk anything. started to tire and afterwards realized i didnt reset myself right and my shoulders were probably a little forward before starting the ascent.

eeked out the end of the set of reps on the ohp, the last one was a strainer.

making progress, finally. good deal.

9/22/2011 8:26:04 AM

My knee's been bothering lately so I can't put any torque or impact on it. Tried swimming this am but that's too much torque, switched to jogging in the water to attempt a workout.

Any recommendations on exercises? Will probably hit up the eliptical and stairmasters, along with turn up my weights a little bit until I can get back to burning calories by running.

9/22/2011 12:21:03 PM

if you're just looking to burn some calories and get a sweat on, if your knee can handle walking on an incline... set the treadmill at 10% grade, 4+mph fast walk.

30-40 minutes.

it's surprisingly effective, and is very easy on the knee.

9/22/2011 12:49:48 PM

Great idea. Appreciate that, probably wouldn't have thought of that.

I'm also a fan of spin classes, but the bikes at my gym don't fit me well.

9/22/2011 12:51:25 PM

I, too, have been struggling with my knee lately. But, I'm a little afraid to tell Master Lee that in the middle of class >.< it has been popping more frequently and has felt swollen and stiff by the end of most nights. Any good stretching ideas? Or, any good knee strengthening exercises? I thought it didn't have to do with strength because I already do so much leg work but I'm wondering now if I need some type of targeting stretches and exercises for the knees only (if possible)

9/22/2011 1:30:50 PM

do some high bench step ups and step downs

work better than squats and target individual legs

9/22/2011 1:57:31 PM

so I have been lifting some weights for my legs, knees, lower back and I have been doing this one move that I don't know what to call it. I just saw it being done and I copied it.

It almost looks like a split squat but it is not. I put the free weights on the ground (kettlebells, 30 in each hand atm), I bring one knee all the way to ground (instead of doing a lunge), I push up into standing with weights hanging by my side and I switch legs/knees each time. It has tremendously helped my knees, hamstrings, lower back, all thigh region for that matter and I even feel it in my shoulders and deltoids when DOMS set in. One of my favorite things to do when doing weights.

What is this called if it has a name?

[Edited on September 22, 2011 at 2:36 PM. Reason : ...]

9/22/2011 2:35:52 PM

Not to swoop Amna's question, but do you guys have any exercises that are particularly hard for you for no good reason? Today's workout for me involved rounds of 40-meter walking lunges with a 10kg plate overhead, and they nearly killed me. But it wasn't my muscles giving out or anything. For some reason they just made me nauseated and I kept having to stop. I know I didn't eat enough yesterday and that was a little bit of the problem, but for some reason OH lunges always seem to have a similar effect on me.

9/22/2011 3:15:18 PM

^ My guess is...you're pregnant.

9/22/2011 3:17:25 PM

I am not pregnant. And this has been happening for a while so if I had been pregnant and were just denying it on the grounds of not having taken a test because "it can't happen to me" I'm pretty sure I would have known about that by now.

9/22/2011 3:22:38 PM

http://tlc.howstuffworks.com/tv/i-didnt-know-i-was-pregnant

9/22/2011 3:24:27 PM

different days have different tweaks, different weeks, months etc.


just do something else and try again after a short interval.

9/22/2011 3:28:08 PM

ok so it's been foreverrrrrr since i took my measurements but i figured i would today since i am officially 135 pounds (starting weight was 157).

i'm going off measurements done on June 20, 2011 (i can't find anymore recent ones that i have saved)

just note - originally at 157 pounds, i was a size 12 / 31 in jeans.

Waist: 27.5 inches (wearing size 29 jeans / size 8 pants)
Arms 10.5 inches
Hips: 33 inches
Thighs: 21.5 inches
Butt: 36.5 inches

as of today:

Waist: 27 inches (wearing size 28 jeans / size 6 pants)
Arms: 10 inches
Hips: 32 inches
Thighs: 21 inches
Butt: 35.5 inches

i have 3 more pounds to go before i hit my "goal' weight and then from there i am going to see where my body kind of balances out


[Edited on September 23, 2011 at 1:11 PM. Reason : editssss]

9/23/2011 12:59:57 PM

Quote :

"It almost looks like a split squat but it is not. I put the free weights on the ground (kettlebells, 30 in each hand atm), I bring one knee all the way to ground (instead of doing a lunge), I push up into standing with weights hanging by my side and I switch legs/knees each time. "

Split...dead lift? Sounds intriguing.

9/23/2011 1:04:23 PM

That's awesome, Cass!


Good job!

9/23/2011 1:05:53 PM

Great job Cass! And grimx too (and everyone, really)

--

Does anyone have any experience with Crohn's disease?

9/23/2011 5:26:53 PM

my sweat has changed odor over the past 1-2 months

9/24/2011 5:23:16 PM

40 minutes of hamstrings / calves followed by an hour on the elliptical. my legs feel like jello now.

9/24/2011 5:45:52 PM

^^ Mine has too. I think it's because I am eating more animal protein.

The change isn't for the better

9/24/2011 5:47:27 PM

it probably is the protein intake causing more urea / ammonia in your sweat.

9/24/2011 5:56:04 PM

Yep. Is there anything that will lessen that? I hate it, but I feel/perform better with the diet I have now, so oh well.

9/24/2011 6:07:07 PM

I can post some updates I suppose...

8/8/11 - 195lbs
Bicep: 12
Forearm: 10.75
Chest: 40
Neck: 15.5
Waist: 38.5
Hip: 41
Thigh: 20.5
Calf: 14.75

9/7/11 - 189.4lbs
Bicep: 12
Forearm: 11
Chest: 38.5
Neck: 15.5
Waist: 37.5
Hip: 39.5
Thigh: 20.5
Calf: 14.75

next update will be in a week

9/26/2011 9:05:56 AM

gg grimx

9/26/2011 9:25:11 AM

gg grimx


This weekend I ate like shit. On random days I'll get in this cycle of, "Well, until October 4th I'm going to feel like shit anyway so it really doesn't matter if I have ___."

Now that I'm out of my Ben and Jerry's induced haze, I realize I probably would feel at least somewhat better if I starting eating super healthy and at the same time wouldn't mess up my results completely. At least I don't think it would mess up the results.


So, today I'm going to make a conscious effort to not eat like crap and get my skip side kick down

9/26/2011 9:31:40 AM

did a 5k obstacle course / warrior dash style thing on saturday, with the added bonus that it was on the beach, so running through soft sand that 4k other people had already ran through. and it was 95+F. and i hadn't really trained for it at all. and was hungover from friday night when starting. aannnnnd had a belly full of chickfila.

but still ran the whole bitch, was middle of the pack, didn't boot, and didn't have issues with my leg/knee/ankle. big fat win for me.

strength training with randomly interspersed swimming for cardio mixed in has really worked wonders.

9/26/2011 10:02:44 AM

I've lost 2lbs in 3 wks. yaaaaaaaaaaaaaaaaaaaaay

I got shorts a size smaller though so f that scale! I dont care if I weigh the same for the rest of my life as long as my bod doesnt look like I do.

9/26/2011 11:13:11 AM

It's been about 3 months since I started p90x classic. Dropped from 239 to 219. Starting Round 2 next week, p90x Lean version. It works.

9/26/2011 11:23:22 AM

An hour and a half of working out every day will help you lose weight? Who would've thunk it?!

But seriously, congrats on your weight loss. Do you have a goal weight or just going to keep shedding until your happy?

9/26/2011 11:24:27 AM

For my height, ideal weight 195-205. I will always use p90x to get fit from here on out. However, I'll take a break when I hit 205, which is just another 14 pounds.

9/26/2011 1:19:10 PM

Why are you dogmatic about p90x?

From what I've learned about it, it seems like a lot more work than you really need to do.

Most people need to realize, losing weight is less about working out all the time and more about fixing a crappy diet.

9/26/2011 2:17:09 PM

anyone use fitocracy?

seems kinda neat.

9/26/2011 2:22:52 PM

I have not, but having been reminded of it I might. Sadly making important things games is the surest way to make myself do them.

9/26/2011 2:32:55 PM

i just signed up and poked around

idk if i need another tracking tool, as i have like three excel spreadsheets and livestrong/myplate going at this point.

but, i too, am a sucker for sticking to something if it's more of a game.

[Edited on September 26, 2011 at 2:40 PM. Reason : i guess i have 10 invites if anyone wants one]

9/26/2011 2:35:35 PM

I want an invite!

9/26/2011 2:58:52 PM

I signed up (submitted my email) but it sounds like it's in Beta. Did they end up sending you an invite from that?

[Edited on September 26, 2011 at 3:08 PM. Reason : clarity]

9/26/2011 3:08:17 PM

i got an invite from someone in on the beta, and i guess they gave me 10 after i signed up, which was this morning.

pm me your email and ill invite you. (that goes for you too, i<3k)

[Edited on September 26, 2011 at 3:15 PM. Reason : im not sure i want to link my fb to it yet]

9/26/2011 3:11:53 PM

p90x works for me, and I can do it at home right after work.

It may be more work than I need to do, but again, it works.. and provides results fast, so it's FTW.

p90x does realize that weight loss is about both diet and exercise, as they are both cornerstones of the program. This program isn't just about weight-loss, in fact, the goal is to get ripped.

Don't knock it until you have tried it. 20 lbs of weight loss in 3 months, with at least 8 pounds of muscle gained, is phenomenal for anyone, especially someone who rarely exercised beforehand.

I'm a believer, you can call me dogmatic, I guess I am. Shit just works.

[Edited on September 26, 2011 at 3:30 PM. Reason : -]

9/26/2011 3:22:10 PM

It does work, but there isn't anything magic about P90X. You will experience muscle growth and fat loss if you stick the P90X plan. It doesn't have so much to do with the workouts themselves, though some of them are very solid - it's got a lot more to do with your willpower and ability to stick to a structured plan.

I've done a lot of P90x, and while I think it was an effective way to go from zero to a fairly decent range of fitness, there were still areas that I eventually determined were being neglected. I also agree with MattJMM2 - there are other, better training methods that will get you better results in a lot less time.

9/26/2011 3:37:19 PM

Not trying to start an serious argument or anything, but claiming to lose 20lbs of fat and gain 8lbs of muscle in 3 months is pretty extraordinary. Especially the muscle gain part.

How are you tracking these changes? Most measures of body fat can be very inaccurate. Unless you are significantly over weight and have absolutely no training experience, those results are not possible unless you are using anabolic steroids.

Now we may be debating semantics... If by muscle you mean lean mass (anything that is not fat tissue) and by fat lost, total pounds lost minus muscle gain, then this is much more realistic.

Not trying to knock your progress at all. It sounds great!

FWIW, I lost 25lbs in 10 weeks doing little to zero cardio and strength training about 3hours a week. So, many methods work. This is notable because I was already under ~20% body fat when I started.

With that said, if p90x makes ya happy keep it up!

[Edited on September 26, 2011 at 3:47 PM. Reason : o]

9/26/2011 3:46:00 PM

Well, those other nameless better training programs are rather meaningless to someone like me. I have achieved a lot from something that the TWW workout snobs don't praise, and that's perfectly fine by me.


^ Thanks, and yes, lean mass.

[Edited on September 26, 2011 at 3:48 PM. Reason : -]

9/26/2011 3:46:28 PM

Quote :

", those other nameless better training programs are rather meaningless to someone like me"

what is "someone like me"?

just curious.

9/26/2011 3:47:47 PM

Snob?

If by not wanting to beat the shit out of myself for results that can be had in an easier fashion means snobbish, then call me a snob all you want.

[Edited on September 26, 2011 at 3:51 PM. Reason : o]

9/26/2011 3:49:47 PM

p90x is great for the overweight.

9/26/2011 6:23:20 PM