Hi ladies - Requesting some advice for the wife.

[Steve The Bluesman]

Hi Everyone,

This is my 1st post in here, go easy on me.

My wife has hit a plateau in her wieght loss goals, so I thought I would ask the knowledgeable for some advice.

She is 33 years old, 5-6, 135, and she is a marathon runner. Currently she runs approximately 30-40 miles per week (4 to 5x per week) and does a full body wieght training workout 3x/week. (Squats, lunges, bench, cable pulldowns, dips - all compound moves, reps in the 12-15 range.)

She has had good sucess in the past with a keto diet, but as I mentioned, her gains have stalled. She said if she doesn't break through it in another few weeks, she will need to try something else.

As far as supps, she takes a multi and glucosamine/chonondrin (for her joints, as she is a runner). A while ago she tried the Atkins Accel, which is just another thermo burner, but it didn't do a whole lot for her.

Thoughts on revising diet? Workout? Supplements?

Her goals are to lose excess wieght, add lean muscle, and biuld strength and endurance.

Thanks,


Bluesman

 

[jenscats5]

Hi Everyone,

This is my 1st post in here, go easy on me.

My wife has hit a plateau in her wieght loss goals, so I thought I would ask the knowledgeable for some advice.

She is 33 years old, 5-6, 135, and she is a marathon runner. Currently she runs approximately 30-40 miles per week (4 to 5x per week) and does a full body wieght training workout 3x/week. (Squats, lunges, bench, cable pulldowns, dips - all compound moves, reps in the 12-15 range.)

She has had good sucess in the past with a keto diet, but as I mentioned, her gains have stalled. She said if she doesn't break through it in another few weeks, she will need to try something else.

As far as supps, she takes a multi and glucosamine/chonondrin (for her joints, as she is a runner). A while ago she tried the Atkins Accel, which is just another thermo burner, but it didn't do a whole lot for her.

Thoughts on revising diet? Workout? Supplements?

Her goals are to lose excess wieght, add lean muscle, and biuld strength and endurance.

Thanks,


Bluesman

Based on the one statement of yours I bolded - I'm wondering if she's eating enough actually...... Does she track her food in an online food program like www.fitday.com?? If not, she might want to try that for a bit.....

 

[Gymgurl]

I can verify that lol...increased my cals to 1500 and lost 7 pounds and had been the same for 2 yrs

 

[scorpiogirl]

Hey Steve! Most people will concentrate on either one or the other (strength or endurance). It's hard to do both.

If she's doing a keto diet (and this is just for people in general, not including runners), she needs to add carbs in every third day. On the low carb days, she also needs to be eating enough good fat. How long has she been doing the low carb? It's only good for so long...and it's not good AT ALL for your brain.

She probably needs to switch it up and get more carbs - especially if she's a runner. If she's not eating any carbs and goes for a run, depending on her body, after a certain amount of time (20 - 45 minutes), her muscles will catabolize. This happens to runners anyway, but with low carb the catabolizm is increased. NOT GOOD! This in turn means if she's weight training, she's only working against herself. She will probably never gain any muscle because her body is eating her muscle on those runs for energy.

I personally think she would get a better result if she would start lifting heavier and less often, run less and get on a 40/30/30 (or similar) diet.

Also, as Jens pointed out...fitday is an excellent place to start. I would recommend that also.

 

[treilin]

Hey Steve! Most people will concentrate on either one or the other (strength or endurance). It's hard to do both.

If she's doing a keto diet (and this is just for people in general, not including runners), she needs to add carbs in every third day. On the low carb days, she also needs to be eating enough good fat. How long has she been doing the low carb? It's only good for so long...and it's not good AT ALL for your brain.

She probably needs to switch it up and get more carbs - especially if she's a runner. If she's not eating any carbs and goes for a run, depending on her body, after a certain amount of time (20 - 45 minutes), her muscles will catabolize. This happens to runners anyway, but with low carb the catabolizm is increased. NOT GOOD! This in turn means if she's weight training, she's only working against herself. She will probably never gain any muscle because her body is eating her muscle on those runs for energy.

I personally think she would get a better result if she would start lifting heavier and less often, run less and get on a 40/30/30 (or similar) diet.

Also, as Jens pointed out...fitday is an excellent place to start. I would recommend that also.

Yep I agree. I was an avid marathon runner and Shadow helped change me from running into a weight trainer. You really can't do both and see muscle gains. ESPECIALLY if she is not eating enough. I pretty much was eating away all of my work in the gym when I would run since I was on such a limited amount of calories. Protein is the best fuel in your body to burn, so off comes the muscle and you start canabalizing yourself. Ohhh and maybe have her look into doing Plyos or sprints to help with endurance.

 

[Steve The Bluesman]

Hey Steve! Most people will concentrate on either one or the other (strength or endurance). It's hard to do both.

If she's doing a keto diet (and this is just for people in general, not including runners), she needs to add carbs in every third day. On the low carb days, she also needs to be eating enough good fat. How long has she been doing the low carb? It's only good for so long...and it's not good AT ALL for your brain.

She probably needs to switch it up and get more carbs - especially if she's a runner. If she's not eating any carbs and goes for a run, depending on her body, after a certain amount of time (20 - 45 minutes), her muscles will catabolize. This happens to runners anyway, but with low carb the catabolizm is increased. NOT GOOD! This in turn means if she's weight training, she's only working against herself. She will probably never gain any muscle because her body is eating her muscle on those runs for energy.

I personally think she would get a better result if she would start lifting heavier and less often, run less and get on a 40/30/30 (or similar) diet.

Also, as Jens pointed out...fitday is an excellent place to start. I would recommend that also.

Good call on the fitday - as far as her endurance / strangth training, her workouts last about 20 minutes, that's it. Really just to maintain muscle.

She has been on Keto only for about 6 weeks, she takes carbs pre and post runs for fuel.

Can someone elaborate on wieght loss being stalled from not taking in enough calories per day?

Thanks for repsonding so quickly!


Bluesman

 

[treilin]

Good call on the fitday - as far as her endurance / strangth training, her workouts last about 20 minutes, that's it. Really just to maintain muscle.

She has been on Keto only for about 6 weeks, she takes carbs pre and post runs for fuel.

Can someone elaborate on wieght loss being stalled from not taking in enough calories per day?

Thanks for repsonding so quickly!


Bluesman

The body goes into a state of starvation holding onto fat and burning off protein. The opposite of what she is trying to do. So she needs to have carbs when she wakes up for fuel, and pre and post work-out. Think Protein + Carbs, or Protein + Fat. She is burning a tremendous amount of calories running those long distances.. She needs fuel=carbs to maintain her. Yes carbs right after she finishes but another meal an hour later also. Is she taking any food in while she runs? Like goo gels or anything?

 

[scorpiogirl]

Her body realizes its not getting what it needs and it holds on to everything for fear of starvation (in a nutshell).

 

[scorpiogirl]

Damn, Trelin! We're on the same page today!!! lol

 

[treilin]

Damn, Trelin! We're on the same page today!!! lol

Great minds think alike