Got Your Mojo WORKIN'! group - CLOSED (Page 117)

Here is a link to a write up about our Ride of Silence this Wed. http://blog.al.com/jdcrowe/2011/05/ride_of_silence.html

Alabama ranks 50 out of 50 states in Cycling Safety and there was another article I cant find that showed Mobile ranks last in all the cities in Alabama. So I guess I live in and bike in the worest place in the US for cyclist.  Yikes...

The bike/run part is very doable-I may have to drive a few miles to pavement-about 5, or depending on conditions I can ride there. I probably won't be able to swim until I get to KC, I was thinking of just an easy/short swim to loosen up those muscles either Friday night or on Saturday

George,

I think you are right on the money as I understand it.

I would use the RMR... I also thought this was interesting.

"To lose weight, you need to create a calorie deficit. This simply means that you need to eat fewer calories than you burn. In his book Burn the Fat, Feed the Muscle, Tom Venuto suggest a calorie deficit of 15-20%. This should be small enough to avoid the starvation response and any significant muscle loss."

I start with my RMR using the Light to Moderate Activity factor (even if this isn't always accurate since some weeks I work out really hard and others I don't).  This is really just an estimate.  I also think that it is important to know what you eat and when as I am learning that it makes a difference what you eat after a hard workout as well as the breakdown of % macro nutrients (carbs/fat/protein).  

Just my two cents... 

OK... maybe I have gone a bit race crazy but added 2 more races to my schedule... one is an Aqua-Bike which will be cool and interesting as well as a bit intimidating since it is Oly distance... yikes!  I swam 1650yrds on Saturday in 42 min.  am really happy with that... now I just need my knee to feel better to start running again.  I hope tonight to get to the Y which has a deep pool to finally try the water running.

Alex

Alex - So is my % for the deficit to high or low?? Sorry, i only took 1st grade math.   What I have read is 1 pound is 500 calories and 2 pounds would be 1000 calories deficit but not to do more than 2 pounds due to not being healthy. Im cool with 2 pounds a week.  Just wondering if what I read is higher or lower then what the book you read is.

Alex- 1650yds in 42 minutes, so how much gasoline did that big engine take to do that 1650yds because that is flying, Im more of a row boat swimmer, nice and slow.

From your previous post, 

According to Caloriesperhour.com - My BMR is 2383 and RMR is 2212 (Little or no exercise & Desk Job)  My BMR is 3426 and RMR is 3179(Very Active, Hard exercise 6-7 days week). This is based on age 42, Height 5'7" weight 217. 

If your RMR is 3000 (including what you require for exercise) and you are eating only 1500 cal per day your deficit is at 50% which from what I understand is too high.  I am not an expert here... just trying to figure this out for myself as well.  I know for awhile I was down at 1000-1200 cal per day and my weight loss totally stalled and it took quite a while to recover and get back on track. 

I was exhausted afterward, which really means I went out too fast since if I had to ride and run afterward I would have been toast...It was good to know that I can swim that far though, when I started swimming at the beginning of this journey I could do 50 yrds and that was it.

Alex

Alex - I might have made a mistake on my post.  My RMR is 2212 + say I bike 1 hour 820 for a total of 3032 - 1000 for deficit which give me 2032 to eat.  So I guess I then divide 2032 into 3032 which if my calculation is correct should be 33% which I guess its still to high.  So 500 calories deficit should put me at 17%.  Does the book only recommend losing 1 pound a week.  I wonder if 2 pounds per week is to much.  Humm I will need to look into this.  I need to find a healthy avg to lose per week 

The way I understand it is - 1-2 lbs per week is healthy.  Remember the RMR isn't an exact science without going in for testing.  Also, physiologically your body has an "after burn" when exercising so after your done exercising your metabolic rate will be elevated for a while.  I guess it is everyones body is unique and you need to find your set point - your RMR is a good starting point but I would play around with what works for you.  I have found if I am consistent with training I can eat between 1500-1800 cal per day and still lose 1-2 pounds per week.  This really varies for me, how much I am hydrating, I try and make sure to drink a min of 64 oz of water daily  - otherwise I retain water which throws the scale off. 

I guess while there is a lot of "science" around how to lose weight / gain strength and fitness, there is still that individual  aspect in that everyone needs to take the base line of things and figure out what works for their body...

Does any of this make sense... I don't want to ramble on without making some sense   

You're right, none of this is an exact science but I think it's fun to research and learn more about healthy eating. I find if I put a little time into planning and make good food choices then I really get to eat a lot of food  I'm eating what I think will result in a 2 lbs/week loss. We'll see.

Johanne 

Steve,

Yin was my favorite of the yoga I tried. It was almost like coming out of a massage I'll see if Shanti is offered here. 

Johanne

gdsemiller - 2011-05-17 12:06 PM Alex and Johanne - Yes it does make sense and I guess the playing around shall start tonight. Thank yall for all the input. When it comes to nutrition losing weight or putting the right stuff in for a long training, I get confused. Again thanks.. When I get home tonight Im baking a double chocolate fudge cake with Peanut Butter filing inside and nice hot triple chocolate icing.  I plan to eat 1 24oz slice and chase it down with whole milk.. I plan to eat this daily this week to see how much training I need to do to have a 1000 deficit a day in calories. This should be fun.   Again thank yall so much. 

I think I'm coming over for dessert. 

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1957

So if you have not heard this then check it out, you can put a voice with the name.  Pretty Awesome Steve..

Does anyone know how you can share your log with friends and family that are not signed up on BT.  I know that some training sites you can link your log to FB or you can attach a link and they can click on it and just view the log but cant edit.  I saw some instructions where you go into settings - Training Log and check allow guest to view, but when I use the Training Log URL, it says you have to be friends of this user to view the log.

Click on "Settings" on the top tool bar.  Click on "Training Log Settings".  Make sure the box next to "Training Log Private" is unchecked.  Then check the box next to "Allow guests to view any logs you have made public". 

You can then send them the link to your training log and they should be able to see it.

Let me know if it works!

Well, the great long run experiment was interesting.

My previous long run was 9 miles.  I did 12.5 on Sunday in 1:56:25 (very windy but sunny and good temperature).  One stop at the library to refill my water bottle and one other stop to get through an intersection and some road construction.  Felt fine through 9 miles and then fatigue set in.  The plan was to run 1 hour comfortably, 30 minutes uncomfortably, 20 minutes hard, and 10 minutes easy cooldown.  Felt fine aerobically but my hip flexors and shins were a little sore. 

Normal progression for long runs seems to work better for me (6, 7, 8, 9, 10, etc.).  Building the distance progressively seems to allow for better adaption (toughening up the muscles and joints).

So, I don't quite know what to think.  What say you my great mentor?

Steve,

Glad I could entertain. Although it's been a good learning experience with regards to body work on cars and dealing with insurance, I obviously wish it had never happened. Anywhos, I'm still working on figuring all that out (over a week later!) with no witty or funny commentary this time. Sorry

Kasia

Craig,

The ride was amazing! It only took a couple of miles to get over my funk and the rest of it was spent enjoying the scenery and the feeling of being on the open road. That part never gets old!

And it was good timing because it started raining soon after I got home and didn't stop for a few days. Most people wouldn't see that as a problem, but I live in a state with over 300 days of sunshine and grew up in a city with even better weather, so I am most definitely a fair-weather exerciser.

In fact, the other day when it was raining I had to convince myself that I could indeed be productive in the rain. I didn't have to stay at home and wait for it to clear up. It's a really sad mindset I have...

Kasia

Ooh, the dairy might be a sticking point as I love my milk and cheese. I put a hold on the first available book at the library so I'm definitely going to look into it a bit more. If all else fails, I can be a part-time paleo eater and just use some of their recipes.

Kasia

Craig,

Wow, that is a packed weekend! It really does look like an awesome event and lots of fun.

Alex,

What GENE said. I'm only 26 and already missing a quarter of my left meniscus. For the most part, I don't notice it, but on the super cold days or ones with a rapid change in air pressure I get knee pains. I can't even imagine what it will be like as I get older if it's already starting to bother me.

Moral of the story is if it's possible to repair, then go that route. Unfortunately that was not an option with one of my tears and I'm already starting to feel it.

Good luck with whatever happens,

Kasia