Core Commit to Health & Fitness 2016, Round Two: May 23rd - 1st Aug

[Rumbas]

..and I'm back.
Been doing some long brisk walks the last week and most days around +20,000 steps. Went to the gym yesterday and did some weights. Auch, that hurt today.
Also doing lots of exercises at home for the bad back. Slowly slowly getting there.

219 last night..

[Rupert]

Good to see you back

[littleman]

Great to have you back Rumbas!
Rupert, I am pretty far from an endurance athlete, so I can't tell you first hand what it is like.  I have done plenty of weight training while on a LCHF diet -- I could tell you that there is a difference in overall intensity, it is slight but real.  I could train harder while not on a LCHF diet, but it is worth the tradeoff for in how it helps me control my calorie intake.

For an endurance athlete it would make sense that there would be a slight dip in initial performance but the run would be more easily sustainable.

[Rupert]

Ah, I am guilty of not re-reading the posts and checking who I am asking what!  I meant to ask Rumbas about Carb nite.

But thank you LM.

[ergophobe]

What would you call it in the UK when you run out of gas and your performance just crashes.

I would call it "Hitting the wall". A dreadful feeling. And it seems most anecdotal evidence is that it comes at 20 miles for most people, which I find amazing since we are in many ways so different.

There are a lot of factors. It happens when you run out of glycogen and you start burning the blood glucose that was supposed to go to your brain, but now your brain and body are competing. So it's not mileage per se. Most people can go 90mins to 120mins on glycogen, so if you're a pretty fast marathoner, you'll hit that around 18-20 miles. If you're a really slow marathoner and staying down near the bottom of your aerobic range, you'll metabolize fats better and that's part of why ultrarunner times are so slow.

But that's where the Tim Noakes talk is so interesting. Personally, I've actually found that despite the advice you hear all the time that any event over 1 hour should have some carb intake and over 90 mins some protein, I have found I do fine for the first 2.5 hours. Then hunger hits, but quite often I would prefer a piece of cheese to a gel, but I always hesitate because I've heard that's "bad" (and Noakes might also say it's not a great thing to take in while bouncing up and down). Still, the last several years, I've been eating less while running and biking and find I do just fine, perhaps better (at least comfort though perhaps not performance)

I always felt like I was hurting myself, but Noakes makes me think about going back to do some long runs while in a fasting state (also the link I posted a while back in this thread supports that).

[rcjordan]

185

[Rupert]

Let me know how you get on with the cheese.  If you body is asking for that, listen to it. I am a great fan of that. (except where sugar is concerned, the body repeatedly gets that wrong)

[DrCool]

I will throw my hat into the ring here. Trying to drop ~25 lbs by the end of July and get down to 200 lbs. I have a bet going with a co-worker and of course I want to win and not pay up. But also after many, many recent health scares with my dad I don't want to end up like that and need to drop some weight and get in better shape.

Weight Watchers has worked for me in the past so I will be doing some form of that combined with cutting way back on the carbs. More meat, cheese, fruit, and veggies and less Doritos, Twinkies, and cupcakes.

As far as exercise I am shooting for 4-5 times a week. A combination of walking/running, playing basketball, and some sandbell (similar to kettlebells but they are neoprene bags filled with sand) workouts.

I have been able to drop that much weight that quickly before so as long as I stick to eating well and working out I should be able to get there.

[rcjordan]

>fruit

Watch out for that. I might as well eat candy bars.

[littleman]

>185

Impressive!

[rcjordan]

I figure 8# was water weight.  I was probably 2-3# higher than my first weigh-in of 196 but couldn't get to the scales at my regular morning weigh-in time, so 198 was likely the top. That leaves 4-5# of true weight loss.

I'm only eating meat & cheese at a near-fasting level.  I have to nuke some weight quickly, as we now start the summer family meet-ups beginning tomorrow.

[ergophobe]

Let me know how you get on with the cheese.  If you body is asking for that, listen to it. I am a great fan of that. (except where sugar is concerned, the body repeatedly gets that wrong)

It all depends on intensity. If you go high-end aerobic and absolutely if you go near or above your anaerobic threshold, you digestive tract pretty much shuts down. So almost anything is bad.

If you are at a low-level aerobic and definitely if you are sub-aerobic, you can eat whatever you want. So If I'm out for a long, slow run/hike, I go for things like pizza and cheese with abandon. If it's a bike ride it's even easier because you aren't bouncing your innards as much.

My friend Hans, when he broke the speed record for the "California Legal Fourteeners" (exempting Williamson b/c of bighorn sheep closures - it's only open for hiking about 4 weeks a year). He did 8 fourteeners in the first 24 hours. He fueled heavily on burgers, salami, and so on.

Dean Karnazes was famous for fueling mostly on pizza, but last I heard, he had gone more paleo/low carb himself.

[ergophobe]

Dean

Q: Do you have a favorite prerace meal?
A: Plain Greek Gods yogurt, organic granola, fresh cut fruit. Coconut water for hydration. - See more at: http://www.ultramarathonman.com/web/about/diet.shtml#sthash.nIdcHAyU.dpuf

On his diet overhaul
http://www.si.com/edge/2014/03/28/inside-ultrarunner-dean-karnazes-fridge
http://www.gq.com/story/ultramarathoner-dean-karnazes-paleo-diet

Not the title of the GQ article: The Real-Life Diet of an Ultramarathoner Who Stays Away from Carbs

[nffc]

>>fruit

Killer for me too, I give bananas a pass.

>Weight Watchers has worked for me

I hope it does this time, long term I think it's bad.

Currently you are on a diet and exercising, you need to be eating healthy and training. One is a short term fix the other is a change of lifestyle.

[DrCool]

>Killer for me too, I give bananas a pass.

I figure a banana is a better choice for breakfast than a donut. Last time I was able to lose weight I ate plenty of fruit and it didn't really hamper it. Will probably stick to a banana a day and a few strawberries or blueberries for an afternoon snack. Again, the berries are a better choice than a bag of chips.

>I hope it does this time, long term I think it's bad.

Yeah, I know it isn't a long term solution. Once I get done with this push my wife will be close to having the baby so she will want to do something to lose the baby weight. I figure these 2-3 months followed by the motivation from her will help reset my system and get me into better patterns. I will never be someone who enjoys exercise (or training) and will always want a big greasy double cheeseburger every now and then. As long as I can even make 3 or 4 better choices through out the day and keep myself somewhat active 2-3 times a week I think I will be on the right track.