Yay! Nice run Sam! How is the injury? Almost healed?

That run sounds very nice.

I did nothing Sunday, but ate a bunch of "normal people" food I call it..lol. Hot dog, chips, brownies, soda..it was pure Debauchery...Bleh. (Was at a BBQ at my moms.)

Uh oh, I need to start figuring out where to do pullups..just remembered..haha.

Hey Missy I am trying a cutting food regime as Im not hitting the miles all that much, and with doing the strength exercises etc, I may at least obtain a 4 pack !

any tips ????

Vinh yeah the injury is getting there it still hurts a little the day after a run especially the hammy but otherwise Im just slowly making my way back on the training ! long slow process once again eh :(

Sam- so glad that you are feeling better. You must be happy to be out running again. Thought of you yesterday while doing my long run and was wondering how you were fairing. Good to hear!!!

feeling better thanks Marathon D just wish I could run fast again and long >>>>.......but ya gotta start somewhere...

Hi Sammie...sorry for the delayed reply...

I have been thinking about your question on cutting and well maybe we can help eachother..haha. I have gotten to an incredibly lean point back in November but I wasn't training seriously as an endurance athlete. So it was less complex then.

Now, I need to balance any fat loss without sacrificing performance. I know how to lean up as the bodybuilders do. But that isn't great for endurance. We need our carbs right?

This is getting long sorry, I just woke up and ... lol

Anyhow. I'm wanting to lean up some 5 pounds for my next race, and I keep talking about it, it's getting annoying. I just need to do it.

So my plan is I'm basically following the bodybuilder type diet that my body likes, then add in veggies and fruit, and possibly high quality whole grain to be sure I have energy for my workouts.

The basic thing my personal trainer said was...burn more than you consume...lose weight.

But there are other factors..making sure you aren't burning muscle. For instance if your glycogen stores are depleted.

Triathletes say, Transition and Fueling are the 4th and 5th disciplines. IT's so true...As an athlete what you eat builds your machine.

Anyhow, I will give you all the tips I have..haha. I don't have that many tho. I can answer here or feel free to email me. :)

Thanks Missy...

Yeah Paul (husband) used to do all those things bodybuilder style when I met him..... anyways long story short I have done cutting diets before but hey Im an athlete now so gotta think about what goes on inside like you rather than just how you look on the outside eh

Gallons of water is a key too... its funny cos, I when Im doing high mileage I eat allot of decent healthy carbs and my weight loss is slow but effective, alternatively when Im not running high mileage I just pile the weight on even if I reduce my calorie intake... but this time Ive turned the eating around, on percentages basically. I eat healthy carbs but allot less and more protein as I need to get my body to fix my injury too so I need more protein again yes I agree with that you have to train more than we eat too. Im not in for weight loss but more less fat

I'm horrible at drinking water..Diet soda is really bad, I drink a lot of that...sometimes water makes me gag..haha. It's all in my mind. I have to constantly make water goals for myself. I record how much water I drink daily, make tally marks..haha.

Also I have to set a deliberate calorie deficit ...otherwise I will always eat as much as I need and never lose weight. I always hear girls talking about accidentally losing weight, like they weren't trying. I think they must be lying.

Slow is best, keeps you from losing muscle..I don't fret about losing a bit of muscle, but I'd rather lose fat than muscle..haha. The most aggressive I have lost is at a rate 1.5 pounds a week.

People in my family think I am insane when I say I am trying to lose 5 pounds...Well until I explain why. At first they assume I have a bad body image or something...lol. But its about performance, how I feel in my sport, I feel better lighter and tighter.

My macros for the next while are going to be 53/33/13 Protein/Carbs/Fat..this is what I usually eat when I cut. I figure my glycogen stores might deplete, then I will adjust. I might switch to a 40/40/20 which would give me some more carbs..but I find I am less satiated.

Lance Armstrong's Nutritionist, Chris Carmichael has a book out, I bought it a few years ago and never read it..haha. Anyhow he has site:

http://www.trainright.com/folders.asp?uid=1

I thought it might be cool to work with one of his nutritionists for a 3 month period. I love trying new things. (Might be too $$$, will see)

I'm looking at his site right now, it has changed a lot..Will need to check it out!

Missy I get you on the water I do the same and I love soda tooo but coffee is my big vice !

JEEEZ his calculator says I need 2700 cals a day omg I dont eat that much for sure but it all looks good what he says..... hmmmm yeah my family the same I just answer with I eat healthy and watch my intake, never say diet everyone goes mental at me.... LOL hubby gets proper concerned all the time and hence the chocolate last night hes always bringing home food to try get me to eat it ha ha I dont usually waver but I wasnt in the best of moods so I ate the lot rofl yes literally rof rof roll on floor chub chub ha ha sorry Im going on and on on on on :)

OMG there is this show called Malcolm in the Middle where the Dad, "Hal" starts feeding his wife "Lois" Butter (Mixing it in food), because he thinks she looks amazing with weight packed on...haha. I will try and find a video, it's just priceless his face. Hes so excited to see her eat butter...Not that your husband is doing that..haha.

Will get back on that one..gotta find a clip..

omg Missy dont tell me that actually he couldnt he doesnt cook not that he cant he wont ! lazy *ugg*r

LOL

Malcolm in themiddle is funny I must admit I have not seen that episode though ha ha ...

I just have to remind you that coffee is the lifeblood that fuels champions..heh. :)