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A slight increase. I have increased my carbs so I expected a larger increase this week. I have also went over my target calories for the past 2 days but still showed a deficit. Overall I'm happy with this.
I have noticed a tremendous difference in my workouts since increasing my carbs. It has really helped with the endurance and intensity. I think I may have found a winning combination. The downside is I have been trying to lose weight for so long that I'm scared to eat at maintenance for the fear of gaining weight. I thought it wouldn't be an issue but I'm finding it is. I'm planning to eat at maintenance for 3 months as I begin specific training for the half marathon. Any suggestions on how to overcome this fear?
My workouts for the weeks were:
Monday - 46 min run, 4.05 miles, 11:24/mile
Tuesday - Weights, Upper body/core
Wednesday - 1 hour 10 minute run, 6.35 miles, 11:07/mile
Thursday - Weights, Lower body
Friday - 57 min run, 5 miles, 11:28/mile
Saturday - 2 hour run, 10.74 miles, 11:10/mile
I went for a massage after my run yesterday. My quads and IT bands were really tight. It was a little painful as they were loosened up but they felt a lot better afterwards. It really helped with the pain I normally feel after my long runs.
I hope everybody is having a great weekend!
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100.0 kg
Lost so far: 5.7 kg.
Still to go: 9.3 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 01 November 2015:
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2748 kcal
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Fat: 112.48g | Prot: 156.06g | Carbs: 289.86g.
Breakfast: Pizza Hut 14" Large Meat Lover's Pan Pizza, Kirkland Signature Organic Brown Eggs, Land O'Lakes Salted Butter, Dannon Oikos Triple Zero - Coconut Creme. Lunch: Kirkland Signature Soft & Chewy Granola Bars, Marketside Broccoli Slaw, Apples, MusclePharm Combat Powder - Cookies 'N' Cream, Great Value 100% Whole Grain Old Fashioned Oats. Dinner: Great Value Medium Egg Noodles, Wegmans Grass Fed Beef Chuck Roast. Snacks/Other: Buttered Popcorn Popped in Oil, White Oak Pastures grass fed ground beef (90/10), Russet Potatoes (Flesh and Skin, Baked), Apples, Cauliflower. more...
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2462 kcal
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Exercise:
Resting - 18 hours and 29 minutes, Sleeping - 5 hours and 31 minutes. more...
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Gaining 0.2 kg a Week
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 Comments
Regarding maintenance, I looked up some ideas on the internet a few weeks ago, as it's a major concern of mine. One idea is that you set yourself a weight range, and if you go above the range, you 'diet' for a couple of days until it goes down again, maybe to the bottom of your range. As you well know, there are fluctuations due to water anyway, so have a think about how you could allow for that. However, I have to say, if you are going to be training for a half- marathon, you might find that in spite of eating more, your weight might drop anyway! Wouldn't that be a nice problem to have? Lol!
01 Nov 15 by member: heidij123
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Only carbs build glycogen. Glycogen is the fast recovery for ATP for workouts. You don't really need to know about ATP to understand why though. I'll post a very short read that will give you some hints as to how the process works and why you're energy levels are better with carbs. I'll put the link in today's journal. On extremely low carb diets you do indeed sometimes burn muscle. My motto is better carbs.
01 Nov 15 by member: northernmusician
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Hey Cat, have your ever been to a person who does Rolfing? It is different than massage and they manipulate the fascia under the skin around the muscles. I experienced quicker relief for IT band tightness than when I did massage. I no longer treadmill run...
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I can relate to being scared about eating at Maint. I moved to Owl back in August and over the course of the next 10 weeks gained 14 pounds. I am back to induction level now and some weight is dropping off, but it's slow. To be fair I didn't record properly the increased carbs (sorta blew it) and I think that is the secret. I think you've really got to keep track/stay vigilent (which you always seem to do) and with all that exercise and your determination you are going to succeed... so!! nothing to be afraid of - go for it. (ps I agree with Heidij123 - set a range)
02 Nov 15 by member: rett604
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As I've gotten close to my goal I've realized that maintenance isn't going to be an easy thing and I really will have to handle it right. Been blowing it already and I haven't gotten there yet so there is a fear or trepidation of how to really handle it successfully. I'm thinking part it for me will be setting a weight range and if I get above a certain weight go back calorie deficit to adjust. It's uncharted territory so will have to figure it out. You're dedicated to the path you've been on to get here and I'm sure will keep that up. That's a big key, just sticking to the path, you'll figure out what's best in the process.
03 Nov 15 by member: jmb3450
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I have the same maintenance issue/fears. What I do is kinda move forward a bit and then when I feel thick or bloated, I back off and kinda do like a mini induction for a day or two then up the carbs again. Im sure this is considered carb cycling but it works for me bc when I went full on maintenance, I felt gross. BUT i will add, it didn't really stall my loss too much bc of the amt of physical activity I do. What helped me is just reintroduce one new item at a time, for example, if today I have cottage cheese, I wont have nuts. Then in a few days Ill add melon to the cottage cheese. Then a few days later maybe some yogurt and blueberries. One thing I notice is my body knows when enough is enough and I know that I need to back off. On a side note, I did feel like mentally i allowed myself too many liberties bc I was on maintenance which is me just lying to myself.. Just log it all and give it a week or two . Like Rhett604, I also moved back to owl .. its a slippery slope...
03 Nov 15 by member: redgirl1974
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I notice the days when I need more carbs...and I seriously can " feel " them in my body, like they are rushing to my muscles... I know that sounds weird...In moderation its good, but if I do take in too many, the weight gain starts...Good luck!
03 Nov 15 by member: iulani
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I just stay as Fat adapted as possible . I don't NEED nor WANT carbs ever as far as I am concerned . And Unless they come from a vegetable/fruit(minimal) its not going in my mouth . as I said before I have run Marathons Fat adapted and never felt better . I love living in a keto state . I will never go back to the CARB Life .
03 Nov 15 by member: Tamarah Jo
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CatHerder's Weight History
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