Clare
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I would keep protein intake at the upper end for as long as possible without causing digestive issues. That may need lowering towards the end of a cut if calories need to get low though.
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Various reasons. Hilly has explained it really well. Set your training up to suit you best. Don’t necessarily worry about what other’s are doing.
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Another lovely day yesterday here in Alicante. We found some lovely little restaurants in the old town had some really good food.
I’ve just been for my beach run, then we’ll head for breakfast and plan the day. We may hire some bikes again and explore some more.
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We had a lovely day in Alicante Town yesterday, shopping, walking, eating and exploring. I’m not sure what the plan is today yet, but we have the hotel breakfast to enjoy first!
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It’s difficult to say whether that’s ‘normal’. It’s tough training when you’re lean and exhausted, but often the excitement of stepping on stage or hitting peak condition outweighs that and motivates you to push through.
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Not necessarily. You may need to simply push a bit harder with output and reducing calories.
When you feel like you’re dragging yourself around and training performance is significantly taking a hit, then a refeed may be warranted, but often it’s just a case of digging a little deeper.
Do you have any pics?
Yes I have[/quote]
As Hilly says, where is your cardio at right now and what has the rate of loss been so far?[/quote]
Cardio is 4 times a week,40 min plus 12-15 k steps. I lost 8 kg in two months[/quote]
I can’t see the pics for some reason, but unless you are already lean right now, I’d be inclined to increase the cardio for a week or so and see if that ignites some more fat loss. If you continue to stall after that, performance declines further, or if you’re already in a lean position now, then I would have one or two days of a refeed.
Having said all that, if you don’t have a time line and end date to be in condition for, and you feel a diet break of maintenance calories for a week would be beneficial to your performance, enjoyment and adherence, then go for it.
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This is our 3rd day here in Alicante. We took some bikes out yesterday for the whole day and found some really good routes, with some nice stop offs for chilling, eating and exploring.
I’ve already been for a long beach run this morning and about to head down for breakfast. It’s looking a little overcast today, so maybe a tram into Alicante town later, but we’ll see.
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Not necessarily. You may need to simply push a bit harder with output and reducing calories.
When you feel like you’re dragging yourself around and training performance is significantly taking a hit, then a refeed may be warranted, but often it’s just a case of digging a little deeper.
Do you have any pics?
Yes I have[/quote]
As Hilly says, where is your cardio at right now and what has the rate of loss been so far?
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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We arrived in Alicante yesterday lunch time, so checked in, then went for an explore. We’re located very near to the beach, so there are some lovely walks and restaurants nearby.
I’ve already done a nice beach run this morning along the front, and we plan to hire some bikes out today and head a little further out and see what we can find.
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tb-jp.com/collections/nutrition - highest quality supplements on the market.
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Not necessarily. You may need to simply push a bit harder with output and reducing calories.
When you feel like you’re dragging yourself around and training performance is significantly taking a hit, then a refeed may be warranted, but often it’s just a case of digging a little deeper.
Do you have any pics?
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At the airport about to start our little holiday to Alicante. I’m really looking forward to grabbing a last bit of sun before the end of the year and spending some quality time with my husband.
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I would say aim for a minimum of 2.2g per kg bodyweight.
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I did a 10km run this morning after my first meal, then have just been getting everything ready to go away tomorrow, and getting some work bits pre written to post up while I’m away.
We have an early start, which I always prefer as I still never sleep the night before I go away anywhere!
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That seems a little high. The more salt you have in your diet, the higher your fluid intake will need to be, so I would try lowering to 5-6 litres of fluids a day, and 6-8g of salt and see how you feel.
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What are your main concerns. What are you looking to get from supplements?
As basics, I would advise Vit D3 and K2, a decent Omega and Creatine, then anything on top would depend on your needs.
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