Comments on: Troubleshooting

By: Missy Meier

Missy Meier — Mon, 14 Feb 2011 21:52:37 +0000

ok thank you

By: Mistress Krista

Mistress Krista — Sat, 12 Feb 2011 19:06:01 +0000

@Missy: If you’re getting soreness and stiffness following weights days, you’re probably experiencing water retention — aka edema — from inflammation. Sometimes folks also notice water retention in the first several weeks of a weight training program as the muscle cells “fluff” themselves up with water and glycogen to cope with the new demands.

By: Missy Meier

Missy Meier — Sat, 12 Feb 2011 13:36:10 +0000

Krista I have another question… why does it seem like I swell up like a balloon the day after I do weights? I am not even sure it’s related

By: Mistress Krista

Mistress Krista — Sat, 05 Feb 2011 17:10:38 +0000

@Victoria: High fives!

By: Victoria Ferauge

Victoria Ferauge — Sat, 05 Feb 2011 11:39:49 +0000

Mistress Krista,

Took your advice about bumping up the carbs on workout days. Yep, that was it. I feel much better. Thanks.

Victoria

By: Mistress Krista

Mistress Krista — Thu, 03 Feb 2011 18:40:34 +0000

@Missy: Make up your meals as follows.

1 palm of protein (about 4 oz)
1-2 fists of colourful veggies (about 1-2 cups)
1-2 thumbs of fat (about 1 oz)

Around your workouts, throw in 1/2 fist of fruit and/or legumes (beans, lentils) and/or starchy root veg (yams, sweet potatoes).

Eat this way and the macronutrients will take care of themselves.

By: Missy Meier

Missy Meier — Thu, 03 Feb 2011 17:02:57 +0000

Thank you for your response. I do eat very healthy but is a 55 15 30 ratio not appropriate? should it be more like 40 30 30? I want to get ready for the beach this summer (yay!)

By: Mistress Krista

Mistress Krista — Thu, 03 Feb 2011 08:44:24 +0000

@Missy: My advice is to first set ONE goal that is realistic. Forget about fat loss and muscle gain right now. Your new goal is this:

Get as fit as possible while nourishing yourself as well as possible.

Forget about calories and focus on making every bite of food you put in your mouth the best possible quality — the most nourishing; the most lovingly prepared; the most mindfully eaten; the freshest and realest; the most full of vitamins and minerals and other good stuff. Don’t skimp on your protein, fruits and veggies, and good fats. Eat slowly. (This is key.)

Forget about workout details and focus on this: Jump high. Run fast. Hit hard. Build a heart-lung-muscle engine with lots of power and work capacity. Be real with your movements.

Do this to the very honest best of your ability and don’t bullshit yourself about what you’re eating or whether you put in your most earnest effort.
Everything else is irrelevant.

By: Missy Meier

Missy Meier — Thu, 03 Feb 2011 00:13:52 +0000

I am so confused at how many calories I need. I am 5’4″ 120 lbs. I have it in my head I need to lose 5 lbs (I am small framed) but am trying to gain muscle too. I ate about 1400 calories today before hitting the gym which is within the limits you set and I was too tired to get a good workout. I also noticed that my strength wasnt was I thought it should be. any advice?

By: Mistress Krista

Mistress Krista — Thu, 13 Jan 2011 14:06:54 +0000

@Victoria: Hard to know without details of your specific situation. However, I would recommend checking out your carb intake; many folks drop carb intake too low in the mistaken assumption that all carbs are problematic. Make sure to get adequate carbs around the time of your workout, especially in the 1-2 hours postworkout. You can do lowcarb at other times, but during the PW period, bump up the carb intake.