I really do not want to feed this beast. Given your relationship with food and your body, restriction is not going to be the answer. It seems that this self-perceived over eating has been happening frequently of late. This makes me think that it’s rooted less to a stress response and more to either you not eating enough most days, therefore your body is telling you that you need more to make up for the deficit, or that your overall macro distribution is not working for you. I know you skew heavily toward protein/fat but looking at your training and all the additional walking you do in a day, it may be beneficial to up your carbs considerably. If your body needs/wants carbs to support your activity, but you keep giving it fat/protein it’s going to continue triggering you to eat more. These are just my helicopter-view observations and thoughts.
I know I, along with many others on this forum, have encouraged you to work with a dietitian (regularly - not just one or two times), to help you with the food/body issues and I still very much feel that’s something that would be super helpful. Really digging into your activity, and current diet - making adjustments to those, would likely be super powerful in changing both your physical and mental health. If your dad is willing to pay for a lifting coach, my guess is he’d be more than happy to pay for a good RD to help you establish life-long healthy patterns.
Yesterday was definitely a stress response. I wasn’t hungry. I only wanted to indulge after the test went bad. I have the awareness, but still gave in. I’m trying to not use food as an emotional safety blanket
I’ve been eating more carbs lately and that has helped.
I had been meeting with an RD (hence more carbs) but she has been on maternity leave all semester
Well, unfortunately, there isn’t a nutrition hack for this one. The only way to stop stress eating is to address the root cause of the stress and fix that or find an alternate “safety blanket”. A good therapist can help with this!
I am SO glad to hear this. Given your activity level and the fact that you’re a woman, this is, without question, going to help you long-term.
Make an appointment to see her the second she gets back and keep doing what she tells you!
still sore from Thursday but felt better once I got started, the deadlifts were especially brutal
I’m opting 4lifting days (two very hard, two easier), 2 rest days and doing short conditioning pieces 2x/week, 60min weighted pack walk on cardio day and daily steps
Is this enough? The goal is to gain muscle and I know I really have to push it
From my observations, you’ve never struggled with providing your body the necessary stimulus to promote a muscle growing response. I’ve never looked at your training and thought “the issue here is stimulus”.
So in that regard, to answer the immediate question: it’s enough, and most likely more than enough.
DB incline bench: 1x15, 12,10,8,8- 30lb Dbs, 1 min rest
Z press: 4x6-25lb dbs
Flyes: 3x20-15lb dbs, 1 min rests
lateral raises: 3x25-10lb dbs, 1min rests
DB rows: 3x10/side- 30lb db, no rest btw sets
quick upper body workout, pushed it but not feeling great overall
Update: This entire week has been a nutrition free for all. I’ve been eating what I want when I want ad some of the choices were definitely not clean 2500kcal average. It really felt quite nice to eat stuff and not worry about it, but I’ve also gained fat
I’m going to get back on track next week with a sensible 2000kcal, high protein and medium carb, 90% clean foods. That will be a ~200kcal surplus so that should be good for slowly gaining
Deadlifts: 5x9-100kg
Deadbugs: 5x11/side
snatch grip DL: 4x9-60kg
Leg extensions: 5x6-70lbs, 5sec negatives
Conditioning: 8x(40sec work(various exercises)+20sec rest)
Bodyweight leg work: 5x(45sec air squat+15sec rest)
this… was… HARD… but I made it, deadlifts feeling heavier than I’d like- not surprising since squats were fking hard on Sunday, still happy
Update: so… turns out I have absolutely no discipline on hard lifting days… Department catered chipotle and I had WAYYY too much chicken and guac. Guestimating that I had 2800+ kcal today
Squat: 4x4-90kg
Deadlift: 5x8-100kg
lying leg raise: 5x13
Press: 3x10-30kg
good mornings: 5x8-60kg
very dumb but got it done- punishment for getting off track ig… not nearly as bad as expected and squats went really smooth
Nutrition: went off the rails with cheese- 3k total. Also might have an egg white intolerance… which is very unfortunate bc I have 18 cartons I need to finish
How do you prepare them? John Meadows talked about how eating eggs prepared the same way for sustained periods of time can lead to intolerance, so he’d vary his cooking approach. I adopted that approach and found it helpful, as I got to be he same if I ate eggs the same all the time.
2500kcal average. It really felt quite nice to eat stuff and not worry about it, but I’ve also gained fat
not nearly as bad as expected and squats went really smooth