Amanda
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One more thought – if you just started creatine, that supplement will lead to weight gain (muscle and water).
Are you eating more carbs on this plan than you normally do? Your body may be directing the carbs to your muscle storage if you were previously eating low carbs. When the muscle stores carbohydrate, water is stored as well. Just one idea.
Also, hormones. For example, weight can fluctuate by 5# or more around the menstrual cycle.
It could also be random. Maybe you are weighing yourself too often?
I am also wondering why it is necessary to even check weight until the last day? I am sure everyone will be losing plenty of weight in phases 2 and 3!My basmati rice did not match the macros either. I ultimately decreased by portion to 85 g to meet the goal. Otherwise, I was going to eliminate the post-workout fruit, which I realized was not a good idea.
Thank you for the great suggestions! I am going to try them all and time my meals correctly. In retrospect, I was also having a stressful day and should have anticipated the stress better.
I looked up L-carnitine and based on where its absorbed (intestine), I was going to take it fasted as recommended by Nicole. Thanks for sharing the bottle’s information!
@crystal, Unless Naomi/Nicole say otherwise, here is my recommendation:
If you are eating post-cardio, eat the eggs first and as much of the oatmeal as possible. Cardio work-out recovery requires both protein and carbohydrates.
Also, the ideal window for nutrient recovery is 30 minutes – 2 hours after your workout. So, it sounds like you are still replenishing your body within that window.
Just my two cents as a dietitian – not saying I know it all, but I do have some professional background. : )Wendy, I agreed with your response completely. It’s all about making and accepting our food choices. That mentality is also the best to have afterwards, to prevent the binge/guilt cycle.
I agree with Rebecca. Those situations are not out of your control. By signing up for this program, I also committed to following the plan, by doing advanced meal prep and careful planning. I don’t plan for what if’s either…to me it would be setting myself up to fail.
Just my two cents on this topic…I showed the cardio plan to my husband, who is a triathlon coach and former pro, and he questioned heart rate monitoring as well. He stopped using HR as a guide 6-7 years ago. He uses the perceived effort scale with his clients.
That being said, I never use the HR monitor on my Garmin. I started using it for this challenge because I am following everything per Nicole’s plan. And…Maureen is RIGHT! It *really* holds you accountable to push hard. I used to run by pace, and, now that I have to run by HR, I am running must faster than before. So, I recommend to give it a try, with the caveat that in endurance sports, HR monitoring is not stressed anymore.Abby,
What does your supplement’s bottle say regarding when to take it?
I am going to do some research this weekend. I am sure it is absorbed by the body either way, but with food may increase the absorption rate significantly. (Such as with iron, for example.)
Thank you for posting!Why are the cardio sessions no more than 45 minutes? Wouldn’t you burn more fat by doing cardio for an hour or more, rather than breaking it into two sessions? I learned in sports nutrition class that the body shifts primarily to fat burning after *at least* 30 minutes of cardio.
I am guessing that the reduced calorie intake comes into play to reduce fat?
And one more question: which option is easier on the lower back – leg exercises with the Smith machine or the dumbbells. (squats, good mornings)
Thank you!!!People do have individualized responses to carbohydrate foods. You may find that your body does not tolerate fruit. As a former diabetes educator, I recommended to avoid dried fruit, because it’s basically like candy, and many clients had reported issues with it. I know theoretically you are taught to count carbohydrates and not worry about the type. However, from my clinic experience, I saw many instances of clients who could not tolerate certain carbohydrates, even when they ate within the recommended carbohydrate ranges.
I will be interested to hear the recommendations provided! Also, I’m not saying that I disagree with eating dried fruit on this plan.Great idea for a post! I have a few shortcuts I plan to use at certain times.
Trader Joe’s – frozen grilled chicken strips, salmon patties, ahi tuna patties, frozen pre-made rice, frozen butternut squash cubes, zucchini matchsticks, shredded kale mix. Tuna pouches. The protein items may be too high in sodium later in the program. (?)I am in the opposite situation. My plan calls for ~ 1750 kcal per day. I eat at least 2000 now, so I am scared of being too hungry/losing too much weight in phase one. I am normal weight for my height. I’ve had my resting metabolic rate tested at a lab, and it is 1849 kcal. I suppose I should follow the plan as written?
