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March 29, 2011
How many calories running
March 24, 2011
New body fat measurement
Woo Hoo! 6% Body fat and 174 lbs. For those of you keeping score, that means that in the past 5 months I have gained 6 lbs of lean muscle while training for a marathon. That should put me at about 15 lbs per year gain.
March 17, 2011
Cravings
I have been cutting for a while now but ramped it up a bit because of my training for my marathon. I figured it would be easier since I am doing so much cardio. WOW!! I have been craving food (any and all types) like crazy. In the old days, I could go to Pizza Hut for the lunch buffet and eat 5 plate fulls 2 or 3 slices of pizza each and noodles and maybe a salad with it with no problem. Lately, I feel like I could double that!
I have only slipped a couple times but I have probably been at too great a calorie deficit lately so I'm backing off just a bit for the next few weeks. I'm still at a calorie deficit but only a couple hundred rather than four or five hundred. I feel a little better and my workouts are more intense. Also, I didn't fatigue as much during my last run. As long as my bodyfat drops I'm happy with a 1/2% every 2 or 3 weeks instead of the 1/2% a week I have had.
I have only slipped a couple times but I have probably been at too great a calorie deficit lately so I'm backing off just a bit for the next few weeks. I'm still at a calorie deficit but only a couple hundred rather than four or five hundred. I feel a little better and my workouts are more intense. Also, I didn't fatigue as much during my last run. As long as my bodyfat drops I'm happy with a 1/2% every 2 or 3 weeks instead of the 1/2% a week I have had.
March 3, 2011
Mixing it up.
Lately, I have really focused on changing up the order of my sets. What a difference. For the longest time I did not see much difference in my chest even though my strength has been increasing but lately the muscle is looking larger. Some of that is because my body fat has dropped so it looks bigger but I think changing up the order of the exercises confuses the muscles
and causes them to respond more.
Now I know that muscles cannot actually become confused but they do respond to increased stimulus and I believe that is what happens when you mix it up. For example, say I do bench press 12 reps at 135lbs., 10 reps 140lbs., 8 reps 145lbs., 6 reps 150lbs. then rest 2 minutes and do incline dumbbell press. Am I going to be able to do as much weight at the incline dumbbell press
as if I start there? No, of course not. I already stressed the muscles with the bench press so they won't be able to press as hard during the dumbbell press therefore less stress for those fibers maximally stimulated by the incline dumbbell press.
Suppose next week I start with the incline dumbbell press then move to the bench press. Those fibers maximally stimulated by the incline dumbbell press get the maximum stimulation I can put on them because my strength is at its highest and the ones only stimulated maximally by the bench press get a little grow break until the next week or week after. I generally do 3 or 4 exercises per muscle group so I try to rotate the order of the larger movement exercises.
Mixing it up has worked well for me. If you try it let me know how it works for you.
and causes them to respond more. Now I know that muscles cannot actually become confused but they do respond to increased stimulus and I believe that is what happens when you mix it up. For example, say I do bench press 12 reps at 135lbs., 10 reps 140lbs., 8 reps 145lbs., 6 reps 150lbs. then rest 2 minutes and do incline dumbbell press. Am I going to be able to do as much weight at the incline dumbbell press
as if I start there? No, of course not. I already stressed the muscles with the bench press so they won't be able to press as hard during the dumbbell press therefore less stress for those fibers maximally stimulated by the incline dumbbell press. Suppose next week I start with the incline dumbbell press
then move to the bench press. Those fibers maximally stimulated by the incline dumbbell press get the maximum stimulation I can put on them because my strength is at its highest and the ones only stimulated maximally by the bench press get a little grow break until the next week or week after. I generally do 3 or 4 exercises per muscle group so I try to rotate the order of the larger movement exercises.Mixing it up has worked well for me. If you try it let me know how it works for you.
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