[Clare]

There’s no need to go zero carb that far out of you’ve planned your prep well. Performance is likely to take a hit. Towards the latter stages it may be needed if condition still isn’t where it needs to be, but at 6 weeks out I’d keep some in.

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[Clare]

Another beautiful day here yesterday, chilling, eating, relaxing, exploring. I didn’t get to a gym, but to be honest, I’m happy just doing my morning sunrise runs here for the time I’m away I’m getting plenty of walking in, alongside the chill time and the gym will be there when I get back. The food we’ve had so far has been incredible. Lovely fresh produce and I’m getting to try some different things, which is very brave for me! haha!

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[Clare]

If we’re setting a vague guideline, I tend to start the high day amounts at what were the peak carb totals in the offseason. If your carbs were 600g at the peak, then you start there, and taper up depending on responses to the high days.

It’s not as clear cut as a particular weight drop, as you may drop 1-2kg and still be relatively full, training well etc.

However, most of the time it’s a combination of the 3;

Visuals > Training output > Scales

Visuals > if the person is visually flat compared to the days prior then you’d use a high day, but like Ryan said, sometimes you have to run flat, so again, it’s relative to your timeline.

Training > if there has been a decline in training markers (strength, reps, pumps) then use a high day. Most people will agree if you run too flat, your training suffers so the 2 run aligned. I personally wouldn’t run a high day just off training declines alone.

Scales > it’s not uncommon for big drops in weight to occur, but for the above 2 to be unchanged, so you have to be careful not to run highs off the back of the scales, consider it in the equation, but it’s not the whole equation.

This is a very good post. There’s nothing really to add. It’s very person dependent as to when refeeds are needed or how much to increase, but the above sets out some good general guidelines.

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[Clare]

Firstly, only eat foods that digest well for you, but some suggestions for ways to increase carb intake would be:

Get a good amount of carbs in intra and post workout when your body will utilise them quickly and efficiently.

Eat easily digestible carbs without adding too much volume.

Some suggestions:

Rice based cereals

Fruit juices with meals

Add Honey or Jam to meals

Add sauces to meals

COR is very easy to digest

Utilise Intra Workout carbs such as Performance Fuel or Sustain

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[Clare]

Yesterday was our first full day here in Villajoyosa. We did a lot of walking, ate some lovely food and had some beach time. I did another beach run this morning and may check out the gym later after breakfast, then see what the day brings.

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[Clare]

We arrived in Villajoyosa yesterday, which is a small town North of Aliante, Spain. It’s absolutely beautiful and we’re staying in a lovely hotel situated the beach front.

We got our bearings and explored the area once we’d settled in and spent some time walking along the beach and trying out one of the local restaurants.

This morning, I got up early for a sunrise run, and we’re sitting at breakfast now planning the day ahead (I love a hotel breakfast!).

Can’t go wrong with a hotel brekky! How do you deal with training/food on holiday?[/quote]

I do Love a hotel buffet breakfast!

When I was competing, if in prep I would be very strict with my training and diet. During an off season I would just make sensible food choices and take some back up food with me, and find a decent gym nearby.

Now I’m not competing, my focus is more on health, longevity and looking after myself, so I just go with the flow. I do more cardio now, so will enjoy some sunrise runs and do plenty of walking. If I feel like training I will, but otherwise I’m happy to take this time off to rest and recuperate.

I’ll enjoy some good food, make sure I’m eating plenty of protein and micronutrients, but won’t binge or track anything. I’m very in tune with my body now and very intuitive as to what I need.

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[Clare]

We arrived in Villajoyosa yesterday, which is a small town North of Aliante, Spain. It’s absolutely beautiful and we’re staying in a lovely hotel situated the beach front.

We got our bearings and explored the area once we’d settled in and spent some time walking along the beach and trying out one of the local restaurants.

This morning, I got up early for a sunrise run, and we’re sitting at breakfast now planning the day ahead (I love a hotel breakfast!).

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[Clare]

Your body has adjusted. In order to keep the fat loss going, calories need to be reduced, and output increased.

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[Clare]

Up early and all set to go away to Alicante, Spain today. I’ll keep up to date with my log and continue answering questions on the forums as much as I can while I’m away.

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[Clare]

I would add some more calories here and get the scale up a couple of pounds before holding again.

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[Clare]

I started the day with a nice long run this morning, then got on with some work. Then this afternoon has been getting things ready to go away on holiday tomorrow, sorting the house, packing and making sure my youngest daughter will survive alone!

I have packed a few emergency Cream of Rice and protein sachets, and prepped some meals for the travel tomorrow, but aside from that I will be eating what’s available and making sensible, intuitive choices. The same with training, I’ll play it by ear as to what I’ll do, when.

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[Clare]

How long have you got left on your cut and what is your rate of loss right now? Pics would also be useful.

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[Clare]

What job do you do?

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[Clare]

Just aim to hit your protein goal from quality sources, and distribute it evenly across your meals. Don’t overthink this.

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[Clare]

At your age I would not want to be doing a specific kcal reduction no. I would look to eat at maintenance, lift hard 4 days per week and stay active on rest days personally

Make sure you have good expenditure day to day, kill those workouts and have fun. You will grow and keep getting better

I completely agree with this too.

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