December 19, 2017 at 1:01 pm #730285
“So better understanding how to fuel my body so that I can look like a babe but lift like a boss is one of my goals for 2018.”
If that is your goal, then you need a dietitian.
I gained 2 kg of fat during this month, and it’s not even because I overeat. My body fat percentage went from 18% to 22% in a month. So, for the holidays my goal is to not gain anymore. Eat clean as much as I can so I can indulge a little some days. My nutritionist said that my fat gain may be due to mostly stress because I have been training the same amount and following my plan to an 80%. But I have some hormonal issues right now (haven’t gotten my period since september) so I’m most concerned about that instead of the fat-December 19, 2017 at 1:10 pm #730290
Yeah, all of the information out there about bulking and cutting is super overwhelming. I feel like I’ve been accidentally bulking lately, heh. (Not complaining, I’ve seen really huge jumps in my strength recently and it’s been super satisfying.)
What the heck is a superset? (My gym does all the thinking and programming for me.) 🙂 As far as gym etiquette goes, I think it’s fine to use equipment as long as you need to (within reason). I think the only thing that truly annoys me when someone is monopolizing equipment is when they whip out their phone and then sit. Rest as you need to between heavy sets, generally be mindful of those around you, and I think it’s fine.December 19, 2017 at 1:15 pm #730292
The new WW plan has required a bit more planning so far since you get fewer daily points, but I’ve only been following it for 2 weeks. It’s definitely encouraging me to eat 0 point foods more often, which is good. For example, the chicken taco chili I have in the slow cooker for tonight is 0 points. I forgot – corn is 0 points too now!December 19, 2017 at 1:16 pm #730294
@ale I’ve done some research into dietitians, but don’t really know how to find a good one. Just about everything I see seems geared toward folks who have significant amounts of weight to lose, and that’s not me. I like my gym a lot — the people are great and the price is super reasonable when you pay for several months up-front — but wish we had a nutritionist available to us like some of the other (more expensive) Crossfit gyms near me do.December 19, 2017 at 1:26 pm #730296
Maybe they don’t have one available but can give you a recommendation?
Also, “about everything I see seems geared toward folks who have significant amounts of weight to lose” that’s because they are not focused on fitness, but more on the clinical side of nutrition.
In my country, there are plenty of nutritionists/dietitians, most do focus on the clinical side. That means people who are largely overweight, don’t work out or can’t for any physical reason, have diabetes, high blood pressure, all of that. Those people are going to be advised to eat for their purpose, which is lose weight, control blood sugar, etc.
I mostly find fitness-focused nutritionists. These almost all of the time work out hard too, so they know the deal. My current one told me to never count calories. And I lost a lot of fat during my first month with her. Because we do work out, are active at work, don’t need to lose weight but mostly change body composition and need energy for workouts. The nutrition will be different.
These guys are a good example of what I mean. http://www.workingagainstgravity.ca/December 19, 2017 at 2:24 pm #730302
I signed up with Beachbody in the Fall and am following the 21 Day Fix plan (although I have access to all the programs). I really find the portion fix containers helpful and I know my allotment for the day so I don’t have to count points/calories or anything as the containers kind of take the guess work out. I’ve lost over 8lbs and 8″ and I don’t need to lose a lot of weight but I like that it’s outlined for me and adding in the workouts help too. I am drinking the Shakeology which I never thought I would like but I love it! So many options out there tho, it’s overwhelming for sure. I meal plan for the week for breakfast/lunch and usually get more creative for dinner when I have more time.December 19, 2017 at 2:43 pm #730303
I might consider WW. I tried the Whole30 and failed. I have Crohn’s disease (only diagnosed a little over a year ago after mis-diagnosed for years) and I was eating too many veggies, even cooked. I have scar tissue from being mis-diagnosed for so long so I have to be careful not to consume to much fiber and even to many cooked veggies apparently. I’m not one of those super thin people with Crohn’s so I really could stand to lose about 20-30 pounds. Whole30 did help me realize I was consuming to much sugar. So I’ve cut back on sugar (except for all the holiday parties in the next week :). Not sure how to go about losing the weight since if I’m having flare-ups then I can really only eat bread (white or sourdough) or simple carbs with a little meat. Sigh…it’s a struggle!December 19, 2017 at 4:14 pm #730305
I did Whole30 maybe a year and a half ago and really loved it. I wasn’t counting calories, I lost a little weight. I saw slight ab definition for the first time ever. But I think it’s too restrictive to be a realistic long-term diet for me. I was basically a shut-in that month, but I’d recently had surgery and was tired all the time, so the timing worked well. Heh.
@rangerchic I don’t have Crohn’s, but I had my gallbladder removed a few years ago and now have occasional flare-ups of what’s called Post Cholecystitis Syndrome (basically any GI issues anyone has post-op gets lumped into this). When I have flare-ups, I go the simple carbs route, too. It can be tough, so I feel ya!December 19, 2017 at 6:23 pm #730311
Copa a superset is when you do one exercise straight into another exercise with no rest, basically just pushing through. You can work two different body parts or do two different exercises on the same body part but technically it’s like doing a bicep curl straight into triceps.December 19, 2017 at 10:36 pm #730333
So I do it with different parts which means that while you exercise one part you are resting the other part so you can decrease rest time. But that means using two machines (for each part).December 21, 2017 at 9:40 am #730466
The original superset concept in bodybuilding was that you’d work a compound group (e.g. bench press, which works chest, shoulders, triceps) and then fully exhaust some muscle in that group through a specialized exercise (e,g, triceps through triceps extension). I think that it now sometimes generally refers to the concept of just alternating exercises.
From everything I’ve read in strength training literature, most people unless they are fairly far along in their strength training do not need to be doing non-compound exercises, let alone specialized supersets. But there’s a lot of money in coming up with advanced exercise/health/diet wankery.December 21, 2017 at 9:44 am #730469
“like strength training and try to eat enough to have energy, but I feel like I end up overeating that way. So better understanding how to fuel my body so that I can look like a babe but lift like a boss is one of my goals for 2018.”
I’ll see if I can dig it up but I’m pretty sure I’ve read studies showing strength training being effective at a caloric deficit as long as your protein intake is high enough (I think something like .8g per pound of body weight). I’ve personally also found that keeping protein very high is a good way to diet effectively since it’s a lot more filling and the process of making sure you get the protein forces a certain amount of structure and planning in your diet.*
*I am in fact myself now trying to take off the extra ten pounds I put on in the last year since moving to a city with much better food.