[quote]AlisaV wrote:
Oh, for cardiovascular health and not getting tired. He said he had gotten lazy about it and it was really hard to get back into running.[/quote]
I don’t know anything about this but after several months of just lifting I breezed through some 4-6 mile runs this week with no fatigue. I know you do longer runs, but I was pretty surprised at my sprightliness, haha.
Yeah, my mile time is about where it was in my high school cross country days. It seems to hold up better than I’d expect.
food: bit of a carb day, and I’m not telling where they came from! (hint: sugar.)
1588 kcal, p/f/c 86.5/90.4/101.8
[quote]AlisaV wrote:
Yeah, my mile time is about where it was in my high school cross country days. It seems to hold up better than I’d expect.
food: bit of a carb day, and I’m not telling where they came from! (hint: sugar.)
1588 kcal, p/f/c 86.5/90.4/101.8[/quote]
If you are serious about getting stronger, then you need to at least look at your protein intake. The advice varies somewhat but at a lean 130lbs you should be getting at least that much (130g) and up to twice that daily. As a ballpark number, on running and training days you should be 1000 calories more than you are taking in now.
Jeez, that’s a lot! I do mostly get more protein (today was stupid.) I’ll try eating more; if you think it’ll actually help me get stronger, then yeah, absolutely.
[quote]AlisaV wrote:
Jeez, that’s a lot! I do mostly get more protein (today was stupid.) I’ll try eating more; if you think it’ll actually help me get stronger, then yeah, absolutely.[/quote]
It will absolutely help. I would go so far as to say that you will be very frustrated with your progress if you don’t.
Generally, I find eating to be a pain in the ass. The training part is easy. I need snacks around that I can grab and eat in addition to regular meals…nuts, cottage cheese, yogourt, cheese. I’ll make a 1000 calorie shake in the blender as a mid-morning feed. I haven’t gotten all fancy with my peri-workout nutrition but I put some powdered Gatorade and about 50g of protein in my shaker bottle and sip on that.
Okay, I now declare October to be Food Month. Dejavued dared me to eat 2000 calories for a month and I will. If it makes me a fatass it’s all her fault. (But actually I’m looking forward to see if I can get stronger this way.)
Tonight:
squats to low box: 5@45, 5@55, 5@65, 5@75, 5@85, 5@95 (PR*) failed at 115
*It’s the best I’ve done at correct depth, so I’m going to count these “good form PRs” as PRs, for morale’s sake.
bench: 5@45, 5@65, 5@75, 5@85, 5@95
powercleans: 5@65, 5@75, 5@80, 5@85, 5@90 (PR)
hyperextensions: 5x10@35
weighted situps: 15/10/10/10/10@20
lat raises: 3x10@12.5
those are some big cleans…
I dont think you have anything to fear about being a fatass.
Alisa, you’d be surprised with your workload how much your muscles and body will love the extra food! Don’t worry so much about gaining fat. The worst that will happen if you do is you lose it again and you know how to do that. But it’s NOT going to happen because of your workload.
I also agree with timing your carbs to allow you to get more of them. Thibs diet questions thread is a great resource for diet.
[quote]AlisaV wrote:
Okay, I now declare October to be Food Month. Dejavued dared me to eat 2000 calories for a month and I will. If it makes me a fatass it’s all her fault. (But actually I’m looking forward to see if I can get stronger this way.)
Tonight:
squats to low box: 5@45, 5@55, 5@65, 5@75, 5@85, 5@95 (PR*) failed at 115
*It’s the best I’ve done at correct depth, so I’m going to count these “good form PRs” as PRs, for morale’s sake.
bench: 5@45, 5@65, 5@75, 5@85, 5@95
powercleans: 5@65, 5@75, 5@80, 5@85, 5@90 (PR)
hyperextensions: 5x10@35
weighted situps: 15/10/10/10/10@20
lat raises: 3x10@12.5[/quote]
Cool. 100g of protein is 400 calories so most of your additional intake should be protein sources. I guarantee you won’t get fat.
[quote]AlisaV wrote:
Okay, I now declare October to be Food Month. Dejavued dared me to eat 2000 calories for a month and I will. If it makes me a fatass it’s all her fault. (But actually I’m looking forward to see if I can get stronger this way.)
Tonight:
squats to low box: 5@45, 5@55, 5@65, 5@75, 5@85, 5@95 (PR*) failed at 115
*It’s the best I’ve done at correct depth, so I’m going to count these “good form PRs” as PRs, for morale’s sake.
bench: 5@45, 5@65, 5@75, 5@85, 5@95
powercleans: 5@65, 5@75, 5@80, 5@85, 5@90 (PR)
hyperextensions: 5x10@35
weighted situps: 15/10/10/10/10@20
lat raises: 3x10@12.5[/quote]
Correct form PRs! I like it!
food: 2048 kcal, p/f/c 168.7/107.3/73.9
gonna run tonight after I get some work done.
[quote]AlisaV wrote:
Okay, I now declare October to be Food Month. Dejavued dared me to eat 2000 calories for a month and I will. If it makes me a fatass it’s all her fault. (But actually I’m looking forward to see if I can get stronger this way.)[/quote]
yah boi! MORE than 2000 you mean. =+D
no need to send me a check when you feel like a million bucks and get strong as hell. lol
damn woman! awesome powercleans. some nice benching there too. bravo.
Holy awesome cleans! Great job on the food, specially getting all that protein in.
Thanks!
timed mile: 7:40
8 sprints, 30s each
You’re making me sad I can’t run at the moment.
Good job on the calories and the cleans!
What happened? Injury?
I’ll chime in on the food. I can’t tell you how many calories to eat but I’d up it slowly and see how you make out. However, since my last meet in August I decided to go up a weight class from 56kg (123lbs) to 60kg (132lbs). I started to eat accordingly with eggs, whole milk, cheese, bacon and beer. Okay so it’s not 100% clean eating. I’m at 58.5(ish) at the moment. What I noticed when I started eating more is that my body was starving for it. I held onto the weight immediately and I feel a lot thicker particularly in the legs and ass. Even my bench shirt fits quite a bit tighter. I don’t know how lean you are but when I put on some fat, my mood improved, I had more energy and I could think a lot more clearly. I think you will appreciate the benefits.
Not my planned workout – I should probably have deadlifted – but I was with the PL guys and for cameraderie’s sake I just wanted to do what they did.
squats: 5@45, 5@65, 5@85, 5@95, 5@105 (PR) 2@115
incline DB bench: 5x5@35. Failed twice at 40’s.
T-bar rows: first time doing these, 5x8@45 plate. Had form issues.
Chest press: 2x10@117 (also first time doing this; my God it’s easier than benching!)
I feel lazy, but it’s something.
Food: 1871 kcal, p/f/c 194.9/73.3/90.8
I was just reading over your training with the power lifter. It can be kind of humbling. I remember my first while training the lifts with proper form. Don’t get discouraged though. You will shoot past your current PR’s very shortly and do it much more easily.
Yeah, thanks for the encouragement. I am going to try to move up as fast as I can (while staying correct) and you’re probably right, it will get better.
As for food, I’m going to see how it goes and if I’m happy with the results after a month I’ll keep eating like this. I’m not super lean (progress pics in my profile – very average) but I figure that it can’t be good if I’m even undereating by FA standards.