Gr8, nice to hear some good feedback!
Good stuff!
Still taking in ~2300 ish cals? (Just out of curiosity to know what’s working)
[quote]RSarin wrote:
Good stuff!
Still taking in ~2300 ish cals? (Just out of curiosity to know what’s working)[/quote]
2300 sounds about right, I recalculated based on JB massive eating calculator and did not put in the exercise and removed 500 cals and that’s what I got.
I’m a genuine grazer and food lover so if I don’t plan or log my food, it easily goes over…so before I started this post I was grazing a lot on natural peanut butter, cereal…peanut butter (I couldn’t even get fed up of it on the natural one with absolutely no sugar just fresh mashed peanuts…I had to give it up)
But now that my food is logged and I am eating similary to before this post just no grazing anymore, I have a hard time getting the 2200-2300 mark.
What difference not grazing makes! So I had to increase protein, carbs workout and post-workout zone and get the good fats under control ( I can also graze alot of nuts and fruits and anything healthy basically)
First week is almost done and I feel so much better, look better and actually train a hell of a lot better and more! Its not like this is new to me but somehow I get lost at one point and think that I can be like a twig and eat anything I want…then the weight comes back and I wake up and start over or should I say, clean it up and continue what I was doing.
My main concern with my weight is that no matter how many times I have lost and lost a lot, my butt shape, appearance does not change, the rest of my body does but not the butt?
…and that is what I want to change the most…maybe following JB’S program for 1 year could maybe help but I have yet found what works in that area and the reason is probably cause I don’t hold it down long enough for me to see definite changes.
Are you doing anything specific in the weight room for your glutes/posterior chain?
Some direct work can help re-shape how things look, and will look better once the fat is gone too.
Try including (or doing more) Romanian Deadlifts, Good Mornings, squats, hip dominant lunges, etc.
Have you made sure your not just obsessive?
As much as you workout, it will be hard to accurately measure whether you are gaining weight day to day. With your type of training it generally takes about 3-5 days of no training, and eating normal before your bodys weight will stabilize it. After long bouts of endurance the body tends to hold on to food for a few days. You’ll see marathon people sometimes talk about it.
This also applies to diets that tell you to eat more. Although carbs are now bad they do give your muscles energy and allow you to work out harder to burn fat.
HIIT will generally help people burn fat faster but for someone who is down to the last 5% you have to add in real laid back cardio as well as HIIT and other methods.
[quote]RSarin wrote:
Are you doing anything specific in the weight room for your glutes/posterior chain?
Some direct work can help re-shape how things look, and will look better once the fat is gone too.
Try including (or doing more) Romanian Deadlifts, Good Mornings, squats, hip dominant lunges, etc.[/quote]
Yup yup and yup:
dealifts, glute ham raise, single leg DB deads, single leg squats on box, DB overhead one arm lunges, I bike, I run. My…post?rieur chain has a solid composition of muscle with a nice thick layer of fat, my hammies are extremely developeed and visible, my quads are a bit too strong cause of the biking so my problem area is glutes…
[quote]Airtruth wrote:
Have you made sure your not just obsessive?
As much as you workout, it will be hard to accurately measure whether you are gaining weight day to day. With your type of training it generally takes about 3-5 days of no training, and eating normal before your bodys weight will stabilize it. After long bouts of endurance the body tends to hold on to food for a few days. You’ll see marathon people sometimes talk about it.
This also applies to diets that tell you to eat more. Although carbs are now bad they do give your muscles energy and allow you to work out harder to burn fat.
HIIT will generally help people burn fat faster but for someone who is down to the last 5% you have to add in real laid back cardio as well as HIIT and other methods. [/quote]
Obessive: well I do have a type A personality which is why I am on an elite team…
Don’t understand your statement about gaining weight, why would I want to gain weight, I,m trying to lose fat
Carbs are in my daily diet and are planned during and post workouts so if I have my AM run then I get my AM oatmeal and soy protein powder, If I weight train in the AM I get Surge and oatmeal, if its at nite like most of weight training is as well as paddling then its again Surge anc BCAA during and then complex carbs afterwards
I do a combination of HIIT and moderate cardio.
Like my previous post mentionned, I got side tracked with my eating. Its not easy when you train alot/feel tired/love food, to always stay on track and figuring out what works is even harder in my case…
Some people get the eating thing quite easily and they feel their bodies responding easily as well, thats why my original post asked for input on how I should be eating with the amont of training in order to have:
maximum energy for training
maximal fat loss
minimul muscle loss or strength loss as I need it to paddle!
How one social active day can ruin your eating plan:
Yesterday, friday, had my day all planned out then…
- was too tire from my week training to have cooked my AM omelet and have my p+F meals planned so ended up having my P+C meals at 6H00 and 10H00
2)had lunch with the boss, he chose the restaurant event though I told him how I eat, so I ended up having: spring roll (not the fried stuff but the no fried really yummy full of veggies and meat ones) and peanut butter chicken with white rice (sorry no brown at this restaurantand they couldn’t substitue the rice with only veggies cause they don’t serve veggies!) so I said: ok cheat meal, acceptable, 0 on my lunch meal chart
- Was able not eat in the PM
4)Ended up not going for my pm interval run (it was an extra run if I was able to make, if not I consider fridays my day off from training) cause I was friggin tired and ended up with an extra kid for the long weekend without notice
5)Then, had a friend over for dinner, very unplanned but always enjoyable: cooked chicken stuffed with ham and cheese (they call them tournedos here) and sweet potatoes,brocoli on the BBQ as well as a nice spinach salad with walnuts…and wine!
Before the compliance charts I would have shrugged it off but now that I am complying its like a day of complete eating failure, I mean the entire day…
I’m not complaining, it just hit me that WOW, its so easy not to be compliant and to fall off and to understand why you don’t get the results you want.
Lesson learned: plan the damn meals and make sure they are cooked and ready to go, get the run in the AM no matter what cause after that, especially on fridays anything can happen, this is not failure but rather a wake up call about what really goes on
Yeah as much as it sucks, there’s a certain amount of being a social hermit that goes along with eating like this. I can’t ever go out for drinks or have poker night with the work crowd (I’m probably busy lifting anyway). The one saving grace is I have my fiance to be a social hermit with me 
We’ve got our sunday cook-off down to a science now.
BTW those tournado things sound AWESOME!
One day will not hurt you ~ it’s your consistent daily lifestyle that is more important. Don’t beat yourself up about it, just mark it off as a cheat day, and if it bugs you a lot, go do some cardio.
I recommend sprinting, jumpropes, bleacher sprints. Fat has a hard time holding onto a sprinters legs overtime.
Update:
Weighed myself on sunday; no change but compared to last fall (fall 06) I have lost fat cause with same weight-smaller size clothes so thats positive.
Only really been one week back completely on track so I find its too soon for me to see results.
Second week: at midpoint so far and going very well, my memory is serving me well and I’ve recovered the feeling of eating really clean (how good you feel)
Its not like I was pigging out before or eating bad but cereal here and there, not measuring here and there…causes fat deposit everywhere! (Gotta love Dr Zeus)
SO I’m really hoping my second week will produce results…
Compliance chart is what is making the difference…have to get and keep that 90% compliance…
A first for me: was able to go the movies and not have popcorn (I love movie theatre popcorn, I could not eat for a day just to have that stuff)was not part of my cheal meals so no popcorn and I made it through didn’t even taste the kids popcorn.
Caught somekind of bug or else mild heatstroke from thursday nights training 3 hours, in the heat, 2 paddle sesions and jogging so yesterday felt like shit, was able to paddle in the morning 6H00 am training but then the rest of the day was totally wasted!
Was only able to go from bed to couch, read/sleep and alternated between the two all day. Was in bed by 9H00 and today not feeling any better,well a little but still can’t train (was suppose to do weights and HIIT on track) I’m still having a hard time actually staying up and moving around.
Weight in and measurements are tomorrow pretty sure nothing has changed but I’m not giving up…I figured I owed it to myself to keep at it until I found what worked so agin the goal it to get to compliance and stick it until I start modyfing something. So far, even with bumps in the road every week(that’s life for ya!)I’m at 80-85% compliance
Hey there!
Wow, your thread has been a really interesting read and I just want to start by saying how awesome it is that you love your sport enough to be training at this intensity!
I also have period of the year when I am full-time 3 week training camps or train 2x a day etc. and have come to the conclusion through my own experiences that simply eating for perfomance (and making it taste great) is the best focus for me. When I take great care of myself, the body always responds favourably.
If I can pass on some thoughts to you, maybe you can just marinade on them for a while…
This is really my own opinion and series of somewhat illogically ordered ideas…
You really need to pick out your goals/priorities. I got caught in the trap of wanting to look and perform at my absolute best every day of the year. This is seriously not sustainable, and I learned it the hard way! Solution: pick specific goals for specific times of the year and train/eat/live in a way that facilitates the success of each.
For me, body comp goals always come second to perfomance and the reason I am able to do this without “worry” is because I know that when I eat to stay healthy and in tune with my goals, my body will assume the shape that is best. I have also worked with Tampa Terry (who I think could definitely help you out!!!) and learned to listen to my body and actually have never ever counted kcals, ESPECIALLY when I am aiming to be at my best (during my field hockey season).
I ate basically P+C/P+F (although I’m now preferring a less hardcore partioned diet) and made sure I ate a TON of greens. Read: greens with 5/6 meals! I also found that I did well with a little more fat than baseline requirements.
I honestly think that when you are training with a sports goal in mind, you can really sabotage your efforts by looking at your training from a body comp perspective. The moment I started thinking of training/practices and camps as chances to get a bit leaner, I stopped enjoying myself as much and it really took from my focus and love of sport. Thankfully that time is past!
You haven’t really mentioned your other recovery variables (aside from nutrition) like sleep, stress levels, other lifestyle factors. Something as simple as sleep deficiency can throw a great nutrition/training plan off track a bit.
Ultimately, my suggestion to you is to PM Tampa Terry and see if she might have time to work with you on your own thread, or just to keep up with what you are doing and try to really work on building a healthier relationship with food.
Remember that control with food is not about being restrctive or punitive with yourself but about having those treats once in a while, knowing that they are just food and that the 10ish% margin you allow yourself is equally as important to your success (psychologically even) as the 90% “compliance” that Berardi suggests. You are spot on with your thoughts about the importance of planning to avoid eating junk… you know your stuff!
It’s really important for you to realize that as an elite athlete, performance comes first and is always your #1 indicator of how your body’s doing. Energy levels should never suffer when you are this close to your season/competition. The bodyfat will come and go, but that it is not worth any measure of stress when you have some big events to look forward to!
I have planned my meals for similar training schedules and would be really happy to help you out in any way I can. You obviously have a strong work ethic and some great enthusiasm for your sport. PM or post if I can be of any help to you.
Otherwise, keep posting and with all the great feedback here, I’m sure you will find what works best for you. Great to see so many people participating in this thread and awesome to see other female athletes around!
Best to you! 
Edit: forgot to add that I have also followed the Carb Cycling Codex in the past and it was great for getting lean, but my perfomance did suffer. In my opinion this is a great plan for people who are training with some added cardio, but in the long term, my perfomance did suffer and it was not worth it for me. Great system, but needs to be paired with the right training protocols, too.
Ok, for real. that’s all!
Finally! Some wonderfull insight from another female athlete, thank you so much proxy for posting your comments. I will be PM’ing you soon as well as TT.
Well weight in day and measurements: no change but I’m not letting it discourage me either. I know I train a hell of a lot and I know I am eating well so it could be tons of factors at this point.
I’m still going to stick to B’s compliance chart and getting that 90% and I know that I am not oversizing my portions cause I know by now what my portions sizes have to be (from counting calories and grams for over 6 months you know after a while)
I’m seeing this phase as a learning one, understanding and patting myself on the back for what I am doing right and not punishing myself (I heard ya Proxy)for when I stray…although with the compliance chart I find you stray way less and don’t feel the need to stray so even though I haven’t lost fat in the last two weeks I feel better, well not this weekend with my little bug thing…that is still bugging me…(pun totally intended).
Today 100k bike ride with a few fellow paddling buddies (this is my relax ride day as they don’t ride as fast as me but still to be with friends and to enjoy a 100k ride, should be a nice day even if I don’t still feel a 100% better.
Weight training change: Starting Chad Waterburys summer project. Although I was pretty much already in that type of training mode, I like trying the programs that are on this site cause they really good. Besides our coach had already started us on planned circuit training, active rest programs, lactic training…
Enjoy your Sunday everyone.
I think I will give myself a medal for compliance I suck at compliance cause to me growing up in a military environement, its like having to listen to my father so I kinda always rebelled against compliance so this is new to me.
I’m strickly compliant with the eating habits as well as with Waterbury’s summer project, started it yesterday with the HIIT and weight training,like I said I am following it to a T.
.well a bit more in the HIIT cause 20 min. is simply not enough for me so I warm up with 7-8 min light jog, do my 8-9 intervals but I don’t walk I jog between them and then cool down with another 10 min jog.
My knee is still bothering me everytime I do HIIT (behind knee pain) but weight lifting helps, I can tell when I do single DB deadlifts my knee is weaker then the other and very unstable.
I love having my oatmeal in the AM so I have to get up and either do weights or jog or paddle and then I get my oatmeal, its a good incentive, this also allows me to have my cottage cheese and apple 2-3 hours afterwards for my second P+C meal.
Anyways, today I giving myself a gold medal for compliance 100%
Have a good day everyone!
The week is almost over and compliance is going very well. Two out 4 non compliant meals so far so I have room for 2 more over the course of the weekend.
What I am finding difficult is prepping all my food while training so much, keep in mind that I am not only doing Waterburys project which I would have to do anyways cause its part of my training for my sport but on top of that I have to paddle between 4 and 6-7 times a week
depending on what competition is coming up so this week was crazy for that and the only I missed training wise was not getting in my 3rd day of weight training but I substituted worked 2 with the 3 on the first week program so I could get my circuit training in and I must say that one really kicked my but when you follow it with the 25% of 1rm rule.
Physcially, I am having a hard time in the PM, even though I do not eat any carbs besides veggies at lunch and in the PM. I get sleepy and lethargic around 2H00 and it lasts until I get moving again for training in the PM. It could also be that I get up in the AM at 4H45 to either run or weight train or paddle so… I haven’t figured that out yet.
I also have my first competition of the season this weekend and I never know how to eat in order for me to have maximum energy for the race, not being to full so I don’t puke after the race (yes it does happen when you’re race is less then 2 min and you have to give it your maximum effort)and between races.
What I am trying this weekend is eat as usual, P+F, P+C but I will have my oatmeal morning of race day and after first race have cottage cheese with apple and sip on Surge a little bit before and after first race and until second race. I’ll see how that feels and then back to P+F assuel.
Other competitions I will be racing like 5 times a day, some even up to 10 races so I will have to do some testing.
I’m looking forward to weighing myself sunday as well as measurements. I will probably stay another week on just working on compliance and when that is stuck and engrained into my brain, If I haven’t lost then I will start to cut calories. But right now even without losing I am pretty darn proud of myself and like how I feel.
See you guys on Sunday
P.S. writing this post helps me stay compliant!
[quote]barbiegirl wrote:
What I am finding difficult is prepping all my food while training so much, keep in mind that I am not only doing Waterburys project which I would have to do anyways cause its part of my training for my sport but on top of that I have to paddle between 4 and 6-7 times a week [/quote]
Have you though of doing a weekly cook off to help with the food prep?
I don’t know if that’s an option with your time contraints but I’ve found it to be helpful. It frees up a lot of time the rest of the week and it’s easily scalable.
2 staples for me have been:
Plain chicken breast (then just add some flavoring as you desire, some olive oil and apple cidar vinegar makes the better half of a p+f meal).
Turkey chili: I can post the recipe if you’re interested and JB has a good chili recipe on his site, but the point is its easy to make and easy to scoop into some tupperware each day.
Definitely interested in getting the chili recipe, you mentionned turkey chili, sounds delicious.
I normally do a weekly cook-off but I normally end up having to recook in the middle of the week and again depending if I have to leave for competitions during the weekend or not.
weekly weigh-in and results:
Waiting for the drum roll: RESULTS: NONE! well that’s not true, the results are that there is no change, nada, not in the weight on the scale or in my hips and thighs measurements.
I was 90% compliant this week, first week at 90% instead of 80-85% so one week at 90% if not sufficiant for me to start cutting calories. I still need a few more weeks at compliance and then I plan on cutting calories.
But I agree with a few other posters that meeting training requirements, maintaining energy while training for specific sport and loosing fat, not an easy task.
Its weird though, nothing that I measure is changing (scale, tape, body fat caliper)but I do feel like I have lost some fat, I can tell when I look in the mirror…and I can feel it in my clothes.
I am finding this experiment quite fun though, fine tunning the diet,the exercises, listening to how my body is reacting, I feel like a guinea pig but in a positive way.
So, continuing another week of compliance with the second week of WSP.
Turkey Chili:
1lb ground turkey
1 cup celery (diced)
1 cup onion (diced)
14oz can of diced tomatoes in juice (don’t drain)
Ground Cumin
Red Pepper
Peprika
Hot Sauce
Salt
Pepper
Olive oil (optional) I add it to make a self-contained p+f meal.
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Brown the turkey while flavoring to taste with salt and pepper
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Add in the tomatoes and juice
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Add in the onion and celery and reduce heat to simmer until the veggies soften, or if you’re making a big batch and are need pan space, you can cook the veggies in a seperate pan until soft and mix them in that way.
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Season with hot sauce, red pepper, peprika, and ground cumin to taste. Bring up heat again for 10-15 minutes to boild off some of the liquid.
And that’s about it. It’s easy and quite forgiving of interpretations and the occassional mental lapse. I’ve been making a triple batch in a wok every Sunday and it’s always gone by Saturday.