Re: pre/post workout nutrition

[Guest guest]

Fasted cardio is bad news if you're going for muscles and curves. You

really shouldn't be doing any workouts at all on an empty stomach if

you're trying to gain. Don't feel like you need to gag down a full

meal at 5:00am, just get something small that has both protein and

carbs. Pre-cardio, I like:

half a bar

a small RTD shake

a big spoonful of cottage cheese and 3-4 dried apricots

a tablespoon of peanut butter

a cup of 2% milk (or skim milk and 5 almonds)

a piece of cheese and a few grapes

You don't want an actual meal bouncing around in your stomach, just

something small and easy to digest that will stabilize your blood

sugar and keep you out of a catabolic state. It is important for you

to eat if you're serious about keeping your new muscles. You're

already low on calories for your activity level and struggling to

gain/maintain both muscle and body fat. Fasted cardio definitely

wouldn't help that situation.

> Wondering what you guys think is the best thing to eat before and after

working out. I try to do cardio on an empty stomach, but I know I should have

something before lifting. I lift at 5:30 AM, so I'd have to eat at 5 AM. I'm

planning on having a scoop of protein w/ yogurt tomorrow morning, and having a

pancake of .5 c. oats, .5 c. eggbeaters, and a scoop of protein along w/ Betagen

afterwards. Wondering what you all do. Having a hard time staying off the scale

while I'm adding calories back to my diet. Grrr!!!!

[Guest guest]

It's interesting to hear you say that, because over at the BFFM forum,

where pretty much everyone is going for big muscles and most of them

detest cardio, the consensus is that fasted cardio is the best way to

burn fat without burning muscle.

Now, I happen to agree with you, but I would love to show them your sources.

I don't know how anyone does fasted cardio, anyway. I've tried it a

couple of times and I'm dragging my butt through the whole routine.

Naomi

*****

Skwigg wrote:

> Fasted cardio is bad news if you're going for muscles and curves. You

> really shouldn't be doing any workouts at all on an empty stomach if

> you're trying to gain. Don't feel like you need to gag down a full

> meal at 5:00am, just get something small that has both protein and

> carbs.

>

> ------------------------------------------------------------------------

>

[Guest guest]

the thing you need to get here Naomi is is talking to Tara who

under eats and over exercises.

But I'm over fasted cardio myself however -- (hey I was over fasted

anything years ago -- that's why I weight almost 200 lbs LOL)

but this is my new guru Alwyn Coscgrove (Moe over at BFFM is reading

his book and likes him 'cause he's skeptical about cardio in general)

I think he's a genius (but I am skeptical about his skepticism)

" The New Rules of Lifting " is where I started, but I'm working on

absorbing as much of him as I can at the moment

he's what he says about fasted cardio: (X - rated warning -- the

first line has the f-word in it twice)

FASTED CARDIO

Are you fucking kidding me? Seriously, are you fucking kidding me?

Why are we even talking about this?

Let's take two twins, both 200lbs, both doing the same training

program, taking the same supplements, and following the same

nutrition plan in the hopes of getting lean.

One difference, though: one of them eats 2 eggs and does 30 minutes

of cardio three days per week. The other does 30 minutes of cardio,

three days per week and THEN eats 2 eggs.

So what's the magical difference in terms of fat loss after six

months? Drum roll please...

I'll tell you — no fucking difference.

However, whenever you bring up this question we get a ton of

responses saying, " This is exactly the information I needed! " . Oh

fuck off. The reason you are still fat is because you couldn't decide

to do cardio on an empty stomach or not?

30 minutes of steady state cardio will burn about 300 calories. Three

times per week – 900 calories. Add that up for 26 weeks and we get a

whopping: 23,400 calories.

Or 6.6 lbs of fat.

In six months.

If doing it fasted, burned 30% more (which it doesn't), you're

looking at another 2lbs of fat in that same six month period.

Or an additional 0.07 pounds per week.

And for those of you who say – I do fasted cardio but I have a small

scoop of protein first, then you're NOT DOING IT FASTED THEN, ARE YOU?

Fat people finish marathons all the time. Aerobic training doesn't do

a hell of a lot for real world fat loss. Even if you're hungry.

> It's interesting to hear you say that, because over at the BFFM forum,

> where pretty much everyone is going for big muscles and most of them

> detest cardio, the consensus is that fasted cardio is the best way to

> burn fat without burning muscle.

>

> Now, I happen to agree with you, but I would love to show them your

> sources.

>

> I don't know how anyone does fasted cardio, anyway. I've tried it a

> couple of times and I'm dragging my butt through the whole routine.

>

> Naomi

> *****

>

> Skwigg wrote:

>> Fasted cardio is bad news if you're going for muscles and curves. You

>> really shouldn't be doing any workouts at all on an empty stomach if

>> you're trying to gain. Don't feel like you need to gag down a full

>> meal at 5:00am, just get something small that has both protein and

>> carbs.

>>

>> ---------------------------------------------------------------------

>> ---

>>

>

>

>

>

[Guest guest]

OMG that's hilarious. Makes me want to read the book. Sounds like

's common sense approach actually. That's why I love her group.

Diane

>

> the thing you need to get here Naomi is is talking to Tara

who

> under eats and over exercises.

> But I'm over fasted cardio myself however -- (hey I was over

fasted

> anything years ago -- that's why I weight almost 200 lbs LOL)

> but this is my new guru Alwyn Coscgrove (Moe over at BFFM is

reading

> his book and likes him 'cause he's skeptical about cardio in

general)

> I think he's a genius (but I am skeptical about his skepticism)

> " The New Rules of Lifting " is where I started, but I'm working on

> absorbing as much of him as I can at the moment

>

> he's what he says about fasted cardio: (X - rated warning -- the

> first line has the f-word in it twice)

> FASTED CARDIO

>

> Are you fucking kidding me? Seriously, are you fucking kidding

me?

> Why are we even talking about this?

>

> Let's take two twins, both 200lbs, both doing the same training

> program, taking the same supplements, and following the same

> nutrition plan in the hopes of getting lean.

>

> One difference, though: one of them eats 2 eggs and does 30

minutes

> of cardio three days per week. The other does 30 minutes of

cardio,

> three days per week and THEN eats 2 eggs.

>

> So what's the magical difference in terms of fat loss after six

> months? Drum roll please...

>

> I'll tell you — no fucking difference.

>

>

[Guest guest]

I prefer a complex carb before both cardio and weights - mainly

because if I don't eat it, I don't have the energy to get me thru. I

usually stick to .5c of oatmeal (not the instant kind, Quaker Oats

in the round tube). Afterwards, I usually have a small shake

w/protein powder and .5c milk.

>

> Wondering what you guys think is the best thing to eat before and

after working out. I try to do cardio on an empty stomach, but I

know I should have something before lifting. I lift at 5:30 AM, so

I'd have to eat at 5 AM. I'm planning on having a scoop of protein

w/ yogurt tomorrow morning, and having a pancake of .5 c. oats, .5

c. eggbeaters, and a scoop of protein along w/ Betagen afterwards.

Wondering what you all do. Having a hard time staying off the scale

while I'm adding calories back to my diet. Grrr!!!!

>

>

> ---------------------------------

> Ring'em or ping'em. Make PC-to-phone calls as low as 1¢/min with

Messenger with Voice.

>

>

[Guest guest]

Tara is trying to gain muscle and body fat so she shouldn't be doing

fasted anything. :-)

If you've ever seen his article about risk to benefit ratios of

extreme fat loss techniques, Tom Venuto rated fasted cardio as high

risk in terms of losing muscle, but the benefit is also high in terms

of losing fat, so most people do it anyway. He says:

Fasted Cardio In The Morning

One of the most controversial fat loss techniques is performing cardio

first thing in the morning on an empty stomach. This method is widely

embraced by bodybuilders and recommended by many trainers and

nutritionists.

Other experts claim that the risk of muscle loss is too high and they

argue whether workout timing makes any difference in the overall

scheme of 24 hour energy expenditure.

With low blood sugar and glycogen levels on awakening, it appears that

the body is in a perfect state to burn fat preferentially, but that,

combined with high a.m. cortisol levels, means it may also be a

perfect state to burn muscle. Therefore, the benefit is high, but so

is the risk. Body composition must be carefully monitored when using

this technique.

RISK: 3 (high)

BENEFIT: 3 (high)

In other words, it's definitely not something you'd want to be doing

if you're trying to GAIN both fat and muscle the way Tara is.

And Felicity, I love that Alwyn Coscgrove guy! He's hilarious and brilliant.

> It's interesting to hear you say that, because over at the BFFM forum,

> where pretty much everyone is going for big muscles and most of them

> detest cardio, the consensus is that fasted cardio is the best way to

> burn fat without burning muscle.

>

> Now, I happen to agree with you, but I would love to show them your sources.

>

> I don't know how anyone does fasted cardio, anyway. I've tried it a

> couple of times and I'm dragging my butt through the whole routine.

>

> Naomi

> *****

>

> Skwigg wrote:

> > Fasted cardio is bad news if you're going for muscles and curves. You

> > really shouldn't be doing any workouts at all on an empty stomach if

> > you're trying to gain. Don't feel like you need to gag down a full

> > meal at 5:00am, just get something small that has both protein and

> > carbs.

> >

> > ------------------------------------------------------------------------

> >

[Guest guest]

That's what I get for jumping into the middle of a conversation.

Well, what I get from all your info is...I'll eat a little something

before my cardio if I darn well feel like it!

Naomi

******

> Tara is trying to gain muscle and body fat so she shouldn't be doing

> fasted anything. :-)

>

> If you've ever seen his article about risk to benefit ratios of

> extreme fat loss techniques, Tom Venuto rated fasted cardio as high

> risk in terms of losing muscle, but the benefit is also high in terms

> of losing fat, so most people do it anyway. He says:

>

> Fasted Cardio In The Morning

>

> One of the most controversial fat loss techniques is performing cardio

> first thing in the morning on an empty stomach. This method is widely

> embraced by bodybuilders and recommended by many trainers and

> nutritionists.

> Other experts claim that the risk of muscle loss is too high and they

> argue whether workout timing makes any difference in the overall

> scheme of 24 hour energy expenditure.

>

> With low blood sugar and glycogen levels on awakening, it appears that

> the body is in a perfect state to burn fat preferentially, but that,

> combined with high a.m. cortisol levels, means it may also be a

> perfect state to burn muscle. Therefore, the benefit is high, but so

> is the risk. Body composition must be carefully monitored when using

> this technique.

>

> RISK: 3 (high)

> BENEFIT: 3 (high)

>

> In other words, it's definitely not something you'd want to be doing

> if you're trying to GAIN both fat and muscle the way Tara is.

>

> And Felicity, I love that Alwyn Coscgrove guy! He's hilarious and

> brilliant.

>

>

>

>

>

> > It's interesting to hear you say that, because over at the BFFM forum,

> > where pretty much everyone is going for big muscles and most of them

> > detest cardio, the consensus is that fasted cardio is the best way to

> > burn fat without burning muscle.

> >

> > Now, I happen to agree with you, but I would love to show them your

> sources.

> >

> > I don't know how anyone does fasted cardio, anyway. I've tried it a

> > couple of times and I'm dragging my butt through the whole routine.

> >

> > Naomi

> > *****

> >

> > Skwigg wrote:

> > > Fasted cardio is bad news if you're going for muscles and curves. You

> > > really shouldn't be doing any workouts at all on an empty stomach if

> > > you're trying to gain. Don't feel like you need to gag down a full

> > > meal at 5:00am, just get something small that has both protein and

> > > carbs.

> ------------------------------------------------------------------------

>

[Guest guest]

It was good to read everyone's opinions. It's so hard to know what's best, b/c

there's so much info out there! I still keep going back and forth on the whole

weight gain thing. When people look at my tracker pictures, they say I look so

good, and then I think that maybe I shouldn't gain any weight and I'm fine like

I am. Then my family tells me I'm too skinny. Then I gain 3 pounds since Sunday,

like I did this week. Scale said 112.8 Sunday and 116 today. I'm just worried

I " m adding too many calories too fast and going to gain it too fast. It seems

like the more I eat, the hungrier I'm getting. I just don't want to go over

board.

Skwigg wrote: Tara is trying to gain muscle and body fat so

she shouldn't be doing

fasted anything. :-)

If you've ever seen his article about risk to benefit ratios of

extreme fat loss techniques, Tom Venuto rated fasted cardio as high

risk in terms of losing muscle, but the benefit is also high in terms

of losing fat, so most people do it anyway. He says:

Fasted Cardio In The Morning

One of the most controversial fat loss techniques is performing cardio

first thing in the morning on an empty stomach. This method is widely

embraced by bodybuilders and recommended by many trainers and

nutritionists.

Other experts claim that the risk of muscle loss is too high and they

argue whether workout timing makes any difference in the overall

scheme of 24 hour energy expenditure.

With low blood sugar and glycogen levels on awakening, it appears that

the body is in a perfect state to burn fat preferentially, but that,

combined with high a.m. cortisol levels, means it may also be a

perfect state to burn muscle. Therefore, the benefit is high, but so

is the risk. Body composition must be carefully monitored when using

this technique.

RISK: 3 (high)

BENEFIT: 3 (high)

In other words, it's definitely not something you'd want to be doing

if you're trying to GAIN both fat and muscle the way Tara is.

And Felicity, I love that Alwyn Coscgrove guy! He's hilarious and brilliant.

> It's interesting to hear you say that, because over at the BFFM forum,

> where pretty much everyone is going for big muscles and most of them

> detest cardio, the consensus is that fasted cardio is the best way to

> burn fat without burning muscle.

>

> Now, I happen to agree with you, but I would love to show them your sources.

>

> I don't know how anyone does fasted cardio, anyway. I've tried it a

> couple of times and I'm dragging my butt through the whole routine.

>

> Naomi

> *****

>

> Skwigg wrote:

> > Fasted cardio is bad news if you're going for muscles and curves. You

> > really shouldn't be doing any workouts at all on an empty stomach if

> > you're trying to gain. Don't feel like you need to gag down a full

> > meal at 5:00am, just get something small that has both protein and

> > carbs.

> >

> > ------------------------------------------------------------------------

> >

[Guest guest]

do it at a pace you are comfortable with

i'm sure you didn't gain 3 or 4 pounds this week

you know that

but if you want to slow down a bit do that

people were telling you to go slow so you didn't overwhelm yourself

but don't put on the brakes

you are experimenting with putting on a bit, to see what YOU think

that's the important thing

not what people praising or critiquing you think

but what YOU think

you want to develop your own strong comfortable knowledge of what you

want to feel like, look like

and you want to feel healthy and strong

last week or whenever it was you wanted to put some weight on

so stick with that

stay calm

do it slowly

judge slowly

take your time and see what feels right to you

felicity

> It was good to read everyone's opinions. It's so hard to know

> what's best, b/c there's so much info out there! I still keep going

> back and forth on the whole weight gain thing. When people look at

> my tracker pictures, they say I look so good, and then I think that

> maybe I shouldn't gain any weight and I'm fine like I am. Then my

> family tells me I'm too skinny. Then I gain 3 pounds since Sunday,

> like I did this week. Scale said 112.8 Sunday and 116 today. I'm

> just worried I " m adding too many calories too fast and going to

> gain it too fast. It seems like the more I eat, the hungrier I'm

> getting. I just don't want to go over board.

>

> Skwigg wrote: Tara is trying to gain muscle and

> body fat so she shouldn't be doing

> fasted anything. :-)

>

> If you've ever seen his article about risk to benefit ratios of

> extreme fat loss techniques, Tom Venuto rated fasted cardio as high

> risk in terms of losing muscle, but the benefit is also high in terms

> of losing fat, so most people do it anyway. He says:

>

> Fasted Cardio In The Morning

>

> One of the most controversial fat loss techniques is performing cardio

> first thing in the morning on an empty stomach. This method is widely

> embraced by bodybuilders and recommended by many trainers and

> nutritionists.

> Other experts claim that the risk of muscle loss is too high and they

> argue whether workout timing makes any difference in the overall

> scheme of 24 hour energy expenditure.

>

> With low blood sugar and glycogen levels on awakening, it appears that

> the body is in a perfect state to burn fat preferentially, but that,

> combined with high a.m. cortisol levels, means it may also be a

> perfect state to burn muscle. Therefore, the benefit is high, but so

> is the risk. Body composition must be carefully monitored when using

> this technique.

>

> RISK: 3 (high)

> BENEFIT: 3 (high)

>

> In other words, it's definitely not something you'd want to be doing

> if you're trying to GAIN both fat and muscle the way Tara is.

>

> And Felicity, I love that Alwyn Coscgrove guy! He's hilarious and

> brilliant.

>

>

>

>

>

>> It's interesting to hear you say that, because over at the BFFM

>> forum,

>> where pretty much everyone is going for big muscles and most of them

>> detest cardio, the consensus is that fasted cardio is the best way to

>> burn fat without burning muscle.

>>

>> Now, I happen to agree with you, but I would love to show them

>> your sources.

>>

>> I don't know how anyone does fasted cardio, anyway. I've tried it a

>> couple of times and I'm dragging my butt through the whole routine.

>>

>> Naomi

>> *****

>>

>> Skwigg wrote:

>>> Fasted cardio is bad news if you're going for muscles and curves.

>>> You

>>> really shouldn't be doing any workouts at all on an empty stomach if

>>> you're trying to gain. Don't feel like you need to gag down a full

>>> meal at 5:00am, just get something small that has both protein and

>>> carbs.

>>>

>>> --------------------------------------------------------------------

>>> ----

>>>

>

>

>

[Guest guest]

Thanks Felicity. I just tend to be a bit...ok ALOT obsessive! I'm toying with

the idea of not counting calories at all. Right now, I'm logging everything (I

mean, down to a TBSP of ketchup!) onto fitday. I think I may relax a little if I

stop measuring and weighing and counting and analyzing! Now, saying that and

doing that are two different things!!!

Felicity wrote: do it at a pace you are comfortable

with

i'm sure you didn't gain 3 or 4 pounds this week

you know that

but if you want to slow down a bit do that

people were telling you to go slow so you didn't overwhelm yourself

but don't put on the brakes

you are experimenting with putting on a bit, to see what YOU think

that's the important thing

not what people praising or critiquing you think

but what YOU think

you want to develop your own strong comfortable knowledge of what you

want to feel like, look like

and you want to feel healthy and strong

last week or whenever it was you wanted to put some weight on

so stick with that

stay calm

do it slowly

judge slowly

take your time and see what feels right to you

felicity

> It was good to read everyone's opinions. It's so hard to know

> what's best, b/c there's so much info out there! I still keep going

> back and forth on the whole weight gain thing. When people look at

> my tracker pictures, they say I look so good, and then I think that

> maybe I shouldn't gain any weight and I'm fine like I am. Then my

> family tells me I'm too skinny. Then I gain 3 pounds since Sunday,

> like I did this week. Scale said 112.8 Sunday and 116 today. I'm

> just worried I " m adding too many calories too fast and going to

> gain it too fast. It seems like the more I eat, the hungrier I'm

> getting. I just don't want to go over board.

>

> Skwigg wrote: Tara is trying to gain muscle and

> body fat so she shouldn't be doing

> fasted anything. :-)

>

> If you've ever seen his article about risk to benefit ratios of

> extreme fat loss techniques, Tom Venuto rated fasted cardio as high

> risk in terms of losing muscle, but the benefit is also high in terms

> of losing fat, so most people do it anyway. He says:

>

> Fasted Cardio In The Morning

>

> One of the most controversial fat loss techniques is performing cardio

> first thing in the morning on an empty stomach. This method is widely

> embraced by bodybuilders and recommended by many trainers and

> nutritionists.

> Other experts claim that the risk of muscle loss is too high and they

> argue whether workout timing makes any difference in the overall

> scheme of 24 hour energy expenditure.

>

> With low blood sugar and glycogen levels on awakening, it appears that

> the body is in a perfect state to burn fat preferentially, but that,

> combined with high a.m. cortisol levels, means it may also be a

> perfect state to burn muscle. Therefore, the benefit is high, but so

> is the risk. Body composition must be carefully monitored when using

> this technique.

>

> RISK: 3 (high)

> BENEFIT: 3 (high)

>

> In other words, it's definitely not something you'd want to be doing

> if you're trying to GAIN both fat and muscle the way Tara is.

>

> And Felicity, I love that Alwyn Coscgrove guy! He's hilarious and

> brilliant.

>

>

>

>

>

>> It's interesting to hear you say that, because over at the BFFM

>> forum,

>> where pretty much everyone is going for big muscles and most of them

>> detest cardio, the consensus is that fasted cardio is the best way to

>> burn fat without burning muscle.

>>

>> Now, I happen to agree with you, but I would love to show them

>> your sources.

>>

>> I don't know how anyone does fasted cardio, anyway. I've tried it a

>> couple of times and I'm dragging my butt through the whole routine.

>>

>> Naomi

>> *****

>>

>> Skwigg wrote:

>>> Fasted cardio is bad news if you're going for muscles and curves.

>>> You

>>> really shouldn't be doing any workouts at all on an empty stomach if

>>> you're trying to gain. Don't feel like you need to gag down a full

>>> meal at 5:00am, just get something small that has both protein and

>>> carbs.

>>>

>>> --------------------------------------------------------------------

>>> ----

>>>

>

>

>

[Guest guest]

I think you¹re doing really well at adding to your diet Tara. Your goal is

to get to 125 pounds and increase your bf% because you wanted to have

children so you need to have regular periods. Plus you wanted healthier skin

and hair, etc. And by adding some extra calories and smart fats to your diet

you¹re starting to see results, so it¹s working! I¹m curious how you¹re

feeling overall with both energy level and physical results like your nails,

hair, etc., I remember that was something you were really concerned about.

The scale is just jumping around because you¹re changing what you¹re eating

and it¹s holding onto some water one day and releasing it the next. Just

like when we¹re losing weight, but in reverse. I looked back through some of

your recent posts and one day last week you were at 117 and then yesterday

you were 112.8, so the scale isn¹t giving you an accurate picture. Before

this you were losing regularly so it sounds like you¹re either finding that

at 2000 calories with your activity level that you could maintain 115 or so.

Maybe putting your daily weight into FitDay would be helpful so you can see

a trend, not just the daily ups and downs. I think that would be a more

accurate measure.

Do you have your goals or your whys for doing this written down where you

can see them? Maybe put them right above your scale so you can see them each

morning when you weigh yourself. Also, give yourself credit you deserve for

having the courage to walk through your fears and walk towards something you

want in life. It sounds like you¹re moving in the right direction.

I also wanted to tell you that I¹ve increased the number of calories I¹ve

been taking in because of something you said awhile back which was at

1100-1200 your hair would be falling out, nails were brittle and a I had to

be honest with myself that those things were going on for me, plus I was

having a hard time doing high intensity weights and my energy would bonk. So

when I started upping my calories by about 300-400 calories a day I had to

be clear with myself why I was doing it and I was scared because I gain

weight easily, which is how I got to 300 pounds at one point in my life. My

goal right now is to feel better, to increase my stamina, no more bonking

allowed and I love my hair so I don¹t want to lose any more So I never

thanked you for saying that but thank you very much. My point is I had to be

clear about my goals in case the scale started bouncing around and it has

some but it has evened out ­ there¹s no upward trend. I¹m happy to say that

I¹m feeling so much better and I can tell my endurance is increasing. I was

scared to do this, but you helped me do it and I¹m grateful.

Take care,

Laurie

> It was good to read everyone's opinions. It's so hard to know what's best, b/c

> there's so much info out there! I still keep going back and forth on the whole

> weight gain thing. When people look at my tracker pictures, they say I look so

> good, and then I think that maybe I shouldn't gain any weight and I'm fine

> like I am. Then my family tells me I'm too skinny. Then I gain 3 pounds since

> Sunday, like I did this week. Scale said 112.8 Sunday and 116 today. I'm just

> worried I " m adding too many calories too fast and going to gain it too fast.

> It seems like the more I eat, the hungrier I'm getting. I just don't want to

> go over board.

>

>

[Guest guest]

Tara, as closely as you are watching it there is very little worry

about going over board.

As for the comments that you look good...well, your muscles sure do

show, because you have NO fat covering them. Women in this country

think you can't be too thin. You said that you have not menstrated in

a year. Baring any other reasons for you to stop menstrating, your

body is telling you that you are too thin. 5'7 " and 116 pounds is too

thin. Under 10% BF is too thin.

You are hungrier? Well, I'll take that as a good sign. When we are

starving one of the things that happens is our minds give up on

receiving the hunger signal. This is a defensive mechanism so that

hunger does not drive us insane. If you are feeling hungry again it

is most likely because your body is starting to wake up, heal itself

and look for 'normal'.

You have also said that your hair, skin and nails are responding well

to your new nutrition. Focus on that. I think that our nails tell

alot about our general health. As they get stronger, longer and more

beautiful you can see that your body is on it's way to being well again.

The scale will go up and down and sideways...don't worry about it.

You are doing the righ thing for your physical health.

Barbara

> > > Fasted cardio is bad news if you're going for muscles and

curves. You

> > > really shouldn't be doing any workouts at all on an empty stomach if

> > > you're trying to gain. Don't feel like you need to gag down a full

> > > meal at 5:00am, just get something small that has both protein and

> > > carbs.

> > >

> > >

------------------------------------------------------------------------

> > >

>

>

>

[Guest guest]

I'm so happy that my craziness helped you! I have to admit, my skin looks much

better, my hair isn't falling out, and my nails are even looking better. Still

not sure exactly how to set up a workout schedule now. Right now, I'm following

BFL, but I'm wondering if I should do more of a split routine to build more

muscle. I keep reading all of these forums of people wanting to get down to

single digit bodyfat and it's making me second guess what I'm doing. I'm all

for gaining healthy weight, and then when it starts to happen, I just freak out!

I'm trying to keep going though. I had protein with yogurt before working out

today! Contemplating what to do for my workout in the morning. Usually I do an

hour of cardio, but i'm wondering if I should lift instead. I don't know what to

do though! I feel so lost and wish i could afford my trainer again!!!

Laurie Marrelli wrote: I think you¹re doing really well

at adding to your diet Tara. Your goal is

to get to 125 pounds and increase your bf% because you wanted to have

children so you need to have regular periods. Plus you wanted healthier skin

and hair, etc. And by adding some extra calories and smart fats to your diet

you¹re starting to see results, so it¹s working! I¹m curious how you¹re

feeling overall with both energy level and physical results like your nails,

hair, etc., I remember that was something you were really concerned about.

The scale is just jumping around because you¹re changing what you¹re eating

and it¹s holding onto some water one day and releasing it the next. Just

like when we¹re losing weight, but in reverse. I looked back through some of

your recent posts and one day last week you were at 117 and then yesterday

you were 112.8, so the scale isn¹t giving you an accurate picture. Before

this you were losing regularly so it sounds like you¹re either finding that

at 2000 calories with your activity level that you could maintain 115 or so.

Maybe putting your daily weight into FitDay would be helpful so you can see

a trend, not just the daily ups and downs. I think that would be a more

accurate measure.

Do you have your goals or your whys for doing this written down where you

can see them? Maybe put them right above your scale so you can see them each

morning when you weigh yourself. Also, give yourself credit you deserve for

having the courage to walk through your fears and walk towards something you

want in life. It sounds like you¹re moving in the right direction.

I also wanted to tell you that I¹ve increased the number of calories I¹ve

been taking in because of something you said awhile back which was at

1100-1200 your hair would be falling out, nails were brittle and a I had to

be honest with myself that those things were going on for me, plus I was

having a hard time doing high intensity weights and my energy would bonk. So

when I started upping my calories by about 300-400 calories a day I had to

be clear with myself why I was doing it and I was scared because I gain

weight easily, which is how I got to 300 pounds at one point in my life. My

goal right now is to feel better, to increase my stamina, no more bonking

allowed and I love my hair so I don¹t want to lose any more So I never

thanked you for saying that but thank you very much. My point is I had to be

clear about my goals in case the scale started bouncing around and it has

some but it has evened out & shy; there¹s no upward trend. I¹m happy to say that

I¹m feeling so much better and I can tell my endurance is increasing. I was

scared to do this, but you helped me do it and I¹m grateful.

Take care,

Laurie

> It was good to read everyone's opinions. It's so hard to know what's best, b/c

> there's so much info out there! I still keep going back and forth on the whole

> weight gain thing. When people look at my tracker pictures, they say I look so

> good, and then I think that maybe I shouldn't gain any weight and I'm fine

> like I am. Then my family tells me I'm too skinny. Then I gain 3 pounds since

> Sunday, like I did this week. Scale said 112.8 Sunday and 116 today. I'm just

> worried I " m adding too many calories too fast and going to gain it too fast.

> It seems like the more I eat, the hungrier I'm getting. I just don't want to

> go over board.

>

>

[Guest guest]

Thank you. you guys don't know how much all of you support means to me!

alysd38 <no_reply > wrote: Tara, as closely as you are watching

it there is very little worry

about going over board.

As for the comments that you look good...well, your muscles sure do

show, because you have NO fat covering them. Women in this country

think you can't be too thin. You said that you have not menstrated in

a year. Baring any other reasons for you to stop menstrating, your

body is telling you that you are too thin. 5'7 " and 116 pounds is too

thin. Under 10% BF is too thin.

You are hungrier? Well, I'll take that as a good sign. When we are

starving one of the things that happens is our minds give up on

receiving the hunger signal. This is a defensive mechanism so that

hunger does not drive us insane. If you are feeling hungry again it

is most likely because your body is starting to wake up, heal itself

and look for 'normal'.

You have also said that your hair, skin and nails are responding well

to your new nutrition. Focus on that. I think that our nails tell

alot about our general health. As they get stronger, longer and more

beautiful you can see that your body is on it's way to being well again.

The scale will go up and down and sideways...don't worry about it.

You are doing the righ thing for your physical health.

Barbara

> > > Fasted cardio is bad news if you're going for muscles and

curves. You

> > > really shouldn't be doing any workouts at all on an empty stomach if

> > > you're trying to gain. Don't feel like you need to gag down a full

> > > meal at 5:00am, just get something small that has both protein and

> > > carbs.

> > >

> > >

------------------------------------------------------------------------

> > >

>

>

>

[Guest guest]

When you see women talking about hitting single digit body fat, you

have to keep in mind that they're doing it:

- for a contest

- for a week

- for a photo shoot

No woman (without an eating disorder) is talking about living the rest

of her life at 6% body fat. Competitors and models have an on season

and an off season. They may have single digit body fat when they're

" on " but they come up into the teens in order to live and maintain and

bear children and be healthy. The reason all of those elaboroate

pre-contest diets exist is because nobody walks around in peak,

pumped, dehydrated, carb-depleated, stage-ready perfection all year.

It's an illusion.

Trying to compare your healthy maintenance goal to other people's

rigid contest goals is only going to frustrate and confuse you. Be

aware of it whenever you catch yourself doing that. A simple, " ah,

there I go again " can help you keep things in perspective. If you

don't acknowledge it when it happens, then it can creep into your

subconscious and prompt you to skip that last meal or do a little more

cardio.

I keep reading all of these forums of people wanting to get down to

single digit bodyfat and it's making me second guess what I'm doing.