I was scrolling through Facebook today and came across an article called “Training Tips for Beginners.” I click on most of these links; I’m a beginner and can use all the tips I can get. Maybe I’ve been reading too many of these articles, because before I even got to the content, I devised Tip #1 in my head. It went:
Skip the booty shorts. You have to squat to earn those booty shorts.
Ahh, the post-holiday hangover! I don’t even know where that came from, as everyone at Rocktown (particularly those wearing booty shorts) appears fit as fiddles to me. (And for the record, I am not personally considering wearing booty shorts). But that’s what the post-holiday hangover does to my brain.
This new year, I’m focusing on behavior-based goals instead of outcome-based goals. This shift in my approach coincided nicely with a recent episode of Barbell Shrugged. They had some great tips for goal and resolution setting. I wanted to focus on things I can control, and I can control my behavior. I can’t necessarily control the outcomes. For example, I can control how many times I set foot in the gym per week. I can’t control whether or not I lose a set number of pounds by setting foot in said gym.
One of my goals is to up my workouts from 3 times per week to 4. The extra workout will most likely be Crossfit, though I would still like to get back into swimming and wouldn’t mind if one workout was swimming.
Another goal is to get off the extreme-calorie-deficit dieting bandwagon. To do that, I’ve joined a 2-month challenge at Eat to Perform. (Late registration ends Jan 15, 2015, if you’re interested in joining). There are essentially 2 parts to the approach to eating a la ETP:
1. You have to fuel your workouts. No cutting calories on workout days. You eat all of the calories your body needs that day.
2. Instead of counting calories, you count macronutrients (or “macros”) – protein, fat, and carbohydrates.
The intended result is muscle gain and fat loss… slow, steady fat loss. You create your calorie deficit (and thus weight loss) by cutting calories from carbs on rest days, and for those with a lot of fat to lose, they recommend 3 to 4 rest days per week. By keeping your protein up, your body has the amino acids it needs to perform muscle repair during those rest days. Like they say – you don’t build muscle when you’re lifting. You build it when you’re recovering from lifting.
The Eat to Perform calculator (with some tweaking from the coaches) recommends that I shoot for:
Workout days: 150g protein, 250g carbs, 90g fat (2,410 calories)
Rest days: 150g protein, 125g carbs, 90g fat (1,910 calories)
For someone that has lived under the assumption that weight loss requires a 1,200 calorie per day diet, even rest days are a whole lot of food! ETP throws quite a few of the typical calorie-deficit-dieting “rules” out the window. No foods are off limits, though clean eating is encouraged. The whole “no snacks after dinner” concept is moot, to the point that ETP even recommends a pre-bed snack – not just any snack, but protein and slow-digesting carbs. I was so shocked to be encouraged to eat before bed that I did some googling around, and sure enough, there are many reputable sources citing muscle recovery benefits and decreased inflammation due to well chosen bedtime snacks. I don’t know if this particular source is reputable, but it summarizes what I’ve found elsewhere quite nicely: The Truth About Eating Before Bed.
We’re six days into the new year, and I’m doing pretty good at hitting my macros every day. I could be eating a whole lot cleaner, but I’m taking this all one step at a time. I could overhaul everything in a day and crash and burn in 3 weeks like most of my “resolutions,” or I can try a slow, steady approach and see if I can make some of these changes permanent.
The hardest part for me is getting variety in my diet – because I really don’t mind eating the same things day after day. I’ve had a smoothie for breakfast nearly every day for the last decade. It’s just easy and I’m too sleepy to cook in the morning. My stomach doesn’t really like food first thing in the a.m. but I’m almost always hungry first thing, so a smoothie does the trick. For a while I was in a great habit of having salads for lunch, but I fell out of that habit and am now fighting to get it back. But I’ve gone years on end eating PB&J for lunch, every day, day in and day out. For the past couple years, my go-to lunch or dinner has been a Jimmy John’s #6, no tomato, add sauce. It’s so extreme that the crew at my local JJ’s has my sandwich ready to go before I even make it through the door from the parking lot. I could eat that sandwich every day for the rest of my life and probably never get sick of it.
It would definitely be healthier for me to introduce more variety into my daily diet, but for now, I’m focusing on hitting my macros and ditching all of the junk except the Jimmy John’s. I’m allowing myself the option to have JJ’s on workout days, because it fits into my macros. It’s not the best choice, but considering that’s really my only major vice, it’s not the worst thing I could be doing.
To hit my protein, my lazy eating (let’s call it, habitual one-track-minded eating) results in a lot of protein shakes – which I actually like (see previous smoothie comments). It’s also probably not the most healthy way to be getting my protein, but at least I’m mixing up different kinds of protein powders – some whey for post-workout shakes, some plant-based for mealtime shakes. I spent as much money this week diversifying my protein powder collection as I did shopping for produce and groceries. At least the protein powders will last longer!
Why, oh why, can’t I thrive on green smoothies, protein shakes, grilled cheese sandwiches, PB&J, and Jimmy John’s? Oh how I wish.
But, baby steps. And with my baby-steps approach, so far, so good. I don’t feel deprived (and actually have trouble eating enough food on rest days). Workouts for the new year have been good. I added 10# to my back squat and 20# to my front squat maxes. Today was the first time I did consecutive days of Crossfit workouts that included strength segments, and while I was sore heading in today (and was sore heading out!), I feel pretty good. (I can’t lie, though – I’m glad tomorrow is a rest day!)
So that’s how I’m kicking off 2015… sans booty shorts. How about you?