It sounds as if you are in terrific shape and health. It is maybe a good idea to get your body fat percentage measured - it is probably pretty low, and that may give you peace of mind, that you don't need to lose weight.
Losing weight will affect your performance and energy level at that level of exercise intensity. You are certainly much stronger now than at a lower weight.
You are right to add protein, for hunger control but also for many other reasons, like sustaining your muscle.View Thread
Yes, your body burns glucose when you exercise, but if that glucose comes from other more useful carbohydrates (with slow-release energy), like veg, fruit, brown rice, oats and other wholegrains, legumes, etc. it will give you longer lasting energy and you will get other nutritional benefits (plenty nutrients) unlike sugar which is "empty calories". And the sugar causes blood sugar fluctuations which make you hungry and irritable.View Thread
Hi marknanrog - it's good that you are not feeling deprived. I think it's the fear of deprivation that prevents a lot of people from making changes. I also have a weakness for sweets like you, and my candy is almost like a crutch to me.It's very hard for me to eat less of it.View Thread
Congratulations - 40lb down is a huge achievement. You should feel very proud.
Remember that the difference between maintaining an extra 40lb and being without that 40lb can be easily 600 calories. You will constantly have to keep adjusting your calorie intake downwards as you lose weight, as there is simply less of you to maintain.
Cardio is a reasonably good calorie burner, depending on what and how intense/what length of time you do it. Maybe increase your cardio time, or add a cardio session here and there, and throw in some interval training if you can.
If you don't want to cut down a lot you could experiment with 100 fewer calories, and a bit of extra cardio and see what happens after two or three weeks.
Good luck and try to keep up your enthusiasm.View Thread
I haven't tried it, and I'm not likely to (I don't follow any particular diet, just trying to eat less and eat healthy and balanced). However, cutting sugar is always a good thing for anyone.
As far as I can see, his protein recommendation is quite low (20%). I like to have my protein intake minimum 25% (up to 30% on days when I do a lot of exercise), but that is an individual preference.View Thread
It sounds as if you are in excellent condition - congratulations on your very healthy regimen.
I don't think your symptoms are related to your diet, which sounds healthy and balanced.
Maybe just some nerves that have become sensitized? It could happen as one ages - how old are you?
I have the same problem when I sleep (arm "leaving" my body), but I've had it for many years - nothing new. I have adjusted my sleeping position: still on my side (can't sleep on my back), but with my arm positioned so that it sticks out at the back of my body. My torso basically presses on the forearm/wrist only.
It takes a while and some experimenting - maybe just gradually train yourself to sleep with your arm not being squashed by your body.View Thread
Maybe you are underestimating your calories on your high-cal days. It is easier to count calories of simple natural foods like veg, fruit, lean meat etc. It is difficult to know exactly what and how many calories went into the preparation of processed fast food (e.g. how much oil was used for frying) and sugary stuff.
Your body knows how to deal with (digest, process and use) the healthy food, but the unhealty stuff will slow it down - it has to try and fight and adapt to the swings in blood sugar, cholesterol, blood pressure, and other attacks on a cellular level. It will therefore be more efficient on your first three days of the week.
You do your main cardio on your low-cal days, which is counterproductive. Weight lifting won't burn as much calories as cardio and doesn't mop up the glucose from carbohydrates like cardio, so those excess calories will turn into fat even more so.
You are also not getting the optimal results (gaining strength and muscle and changing your muscle:fat ratio) from your weight training if you don't eat clean on those days. Your body is stressed through the high fats/sugars/refined carbs and cannot focus so well on building muscle and losing fat.
It would be better if you ate healthy all week long. If you wanted to cycle the calories, you could still have higher cal days, just by eating more of the healthy stuff. You could eat more unrefined carbs, healthy fats (like nuts, olive oil) and lean protein as well as fruit, veg and beans on your high cal days to make up the 3000 plus calories.
By doing that you will also cultivate good eating habits for life.
If you prefer to stick to the pattern you have been following, though, you may have to add a cardio session on Thu and Fri too and see if it helps.
By the way, congratulations on your weight loss and following a good exercise program! It is great that you are curious and willing to experiment and make adjustments too.View Thread