Hi rottzilla, I'm trying now to switch from duathlon to triathlon, therefore I'm swimming 3-4 times a week for 1hour, run for 4 times a week for about an hour and cycle for about 1 hour 2-3 times a week. I also lift weights 1 time a week. That's at least 8-12 hours exercise weekly at 80%-90% hearth rate, depending of the kind of training planned. I'm petite (1.55 m - can't remember wat it is in feet), my weight now is 49 kg and I'm supposed to be at 12 blocks. Last time I mesured my body fat it was 16% (and I was at the same weight as now). I want to loose 5-6 lbs only. ciao Paola[/quote] You're just under 5'1" and 108lbs I am 5'2" (1.57 m) and much heavier than you. I have been dealing with a back injury for a while. It's great that you are doing that and I wish you the best of luck! I lift weights 1 hour for 6x a week and do cardio (usually running or cycling) 12x a week in a split routine. (But I have a lot more fat to lose and muscle to gain than you seem to. :) ) I am aiming to be back to my normal bodyweight by Feb of 52 kg. After that, I plan to compete in powerlifting competitions and multi terrain bicycle races. (mountain biking and cross country). Rapid muscle gain and endurance is essential for me. I've done it before. It takes a lot of hard work and dedication. I really admire what you are doing. Keep us posted on your progress! :D

hi rottzilla, I'm sure you will reach your ideal weight and LBM by February staying in the zone. And WOW, multi terrain bicycle races... thats great. Yes let us definitely keep in touch about our progress. As you say, it takes a lot of hard work and dedication, but finally muscle and straight gain is much easier than we think. After a stop of more than 10 years (I'm 42) I have started again with exercice in January 2002 and now I'm racing again and it is worth. I forgot to say that I'm zoning since May 2002. Good luck to you too. Paola

[quote:86b3d968c3="ppecchiols"](I'm 42)[/quote:86b3d968c3] WOW to you! Congratulations. After a 10 year layoff, many people would have given up. You must have quite a bit of determination. You're bound to do great! Thanks for the vote of confidence, I will definitely keep you posted as well. :D

[quote:b34e15b94c="rottzilla"]Cottage cheese 1/2 c 13g protein, 6g carb Frozen berries 1/2 c 15g carb-2 g fiber =13g carb Almonds to make up the fat This is straight off the package. I do use a mixed berry package that is mostly raspberries and blueberries. The strawberries I use say 3/4 c for the same amount of carbs.[/quote:b34e15b94c] Hi, As I said, the cottage cheeses I use contain minimal carbs. As for the berries, I have never seen unsweetened frozen berries with that high a carb count for a one half cup portion, especially raspberries and blueberries, as you mentioned. Make sure they do not contain sugar or other sweeteners. Sue

[quote:2b0fad593b]Make sure they do not contain sugar or other sweeteners.[/quote:2b0fad593b] They don't list added sugar, but they are the store brand, so perhaps their labeling isn't as good. I went last night and purchased a brand name of berries and you're right, the carbs are less. I'll stick with them.

[quote:cbcc47af35="rottzilla"][quote:cbcc47af35]Make sure they do not contain sugar or other sweeteners.[/quote:cbcc47af35] They don't list added sugar, but they are the store brand, so perhaps their labeling isn't as good. I went last night and purchased a brand name of berries and you're right, the carbs are less. I'll stick with them.[/quote:cbcc47af35] Hi, Glad you were able to find some others. :D You'll probably be able to tell if the store brand contains sugar by comparing the taste to that of the berries without sugar. If you don't happen to like the more tart taste of unsweetened berries, unsweetened frozen organic berries are usually much more sweet and flavorful than conventionally grown. Sue

[quote:0903152eac]If you don't happen to like the more tart taste of unsweetened berries, unsweetened frozen organic berries are usually much more sweet and flavorful than conventionally grown. Sue[/quote:0903152eac] Yes, I grow my own organic berries in the summer. They're long gone now. Sometimes I hate living in New England. :(