I’m currently doing The New Rules of Lifting for Women program byLou Schuler (I can’t recommend this book enough!  I’ve seen remarkable changes in my body in less than a month on this program.) This involves strength training 3 X a week.  I also do cardio 2-3 times a week.  To fuel my workouts, while still challenging my body to release fat, I’m calorie cycling (see previous blog post that describes calorie cycling.)

Here is my current workout/calorie cycle:

Monday: 1700 calories (Cardio)

Tuesday: 2000 calories (NROLW)

Wednesday: 1600 calories (rest or light cardio)

Thursday:  1900 calories (NROLW )

Friday: 1500 calories (rest)

Saturday: 1800 calories (NROLW)

Sunday: 2100 calories (Long Run)

As you can see, I’m not exactly starving.  I’m able to eat more on days that I workout the hardest.  Ironically, I have a hard time eating enough to meet my calorie goals on some of my higher calorie days.  I think this is because I’m trying to eat as much whole, natural, unprocessed food as possible.  This kind of food is more filling and satisfying so I don’t often feel hungry.  The best part about what I’m doing now (as opposed to the many “diets” I’ve tried in the past) is that I don’t feel deprived.  If I want to have some cake, for example, I just plan to have it on a day when I’ve workout out hard and am able to consume more calories (Hello Sunday! ) 

I’m currently averaging about 1 lb. of weight loss a week.  This is in addition to the muscle I’m building – I don’t plan on being skinny-fat EVER again!   The way I see it – more muscle burns more calories at rest so….the more muscle I can build, the higher my maintenance calories (the calories you would require to maintain your current weight) will become.   This means that, when all is said and done and I’ve reached my goal weight, I’ll be able to eat more to maintain that weight (likely well OVER 2000 calories a day!)

 

Update:  Feb. 16/09.  After reaching a weight loss plateau for nearly 2 months I consulted with some of the experts at Livestrong.com and was told to EAT MORE!   Apparently, I was burning more calories that my calorie-cycle could support.  This resulted in me netting less than 1300-1400 calories on most days – which was damaging to my metabolism.  Just to clarify, your NET calories are the calories you’ve eaten AFTER subtracting the calories you burn working out.  For example, you eat 1700 calories but burn 500 calories during a workout – you NET calories would, therefore, be 1200 calories. 

Right now, I’m trying to net over 1700 calories a day until  March 2nd (for two weeks total.)  After this time, I’ll re-evaluate and decide if I need to continue to increase my calories or if it’s safe to cut them back a bit.  It all depends on how my body responds.    Will update the results later….

 

Update: Mar. 19/09

In addition to increasing my daily calories, I’ve added something else to the mix.  I’ve been following the Precision Nutrition program guidelines (the basics you start off with while you wait for the rest of your materials to be shipped.) for nearly two weeks.  In that time, I’ve dropped about 5 lbs (although the scale crept up again due to PMS – blech!)  I’m really excited about the entire PN program and can hardly wait to get my hot little hands on the rest of the information!   One thing about this eating plan that is new to me is the notion of carb-timing.  Basically, you eat your starchy carbs ONLY after your workout.   So far, the changes are pretty liveable and I’m really thrilled to have finally found something to break through my weight-loss plateau.  I’m anxious to see how I can tweak my diet in order to train for a full marathon in the coming months.   I’ll keep you posted!

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