Cardio, weights workout, weight maintenance - P4

[mtbsunny]

Hi Linda,

I finished the third week of P4 on Apr 19 (three weeks ago). My weight has held fairly steady within 2 lbs of my LDW (LDW 129).

Question 1:
Are there any long-term negative consequences of setting my goal weight at 132 (higher than LDW)? How soon could I do this?

Background info:
I've lost muscle tone over the past year due to inactivity after a bulging disc and sciatic nerve pain. I'm now mostly pain-free and can move again.
I've just re-introduced cardio (mountain biking) and weight training.
I anticipate (and hope for) muscle gain, which should put me more in the 132-lbs range than the 129-lbs range.
While on the program in P2, my original goal weight was 135, but I cheated, and stayed on the program longer than I had intended. I never dreamed of getting down lower than 130.

------------------------------
Question 2
What are the consequences of waiting 4-5 days past LDW+2lbs to have a steak day?

My concern
I must stop working out for a day because it's been pounded into me that I MUST eat after a workout or my muscles won't be able to repair themselves. This would interrupt the steak day. Could I do a recovery smoothie and still benefit from a steak day?

Background
I made poor food choices this past weekend, and this past Sun had too little protein and a piece of cake.
My weight hovered at the LDW+1.8 level for a couple days, then went up to LDW+2.4.
It's Wed, the middle of my workout program. I have a rest day coming Sunday. I could do a steak day then.

Thanks for your help!

-Laura

[Sadie]

Do not actively attempt to increase your weight. If you focus on increasing muscle mass and THAT results in weight gain - which it will - then that is fine.

Never, EVER wait to do a Steak Day. It is vital to immediately correct any overage of even .1 pounds beyond the threshold. It becomes harder and harder to lose the weight if you don't. The body goes into a gaining mode for most people so that they lose the weight from the steak day but begin to regain the next day. It becomes a VICIOUS cycle that causes nothing but tears and frustration.

[Sadie]

Do not actively attempt to increase your weight. If you focus on increasing muscle mass and THAT results in weight gain - which it will - then that is fine.

Never, EVER wait to do a Steak Day. It is vital to immediately correct any overage of even .1 pounds beyond the threshold. It becomes harder and harder to lose the weight if you don't. The body goes into a gaining mode for most people so that they lose the weight from the steak day but begin to regain the next day. It becomes a VICIOUS cycle that causes nothing but tears and frustration.

[mtbsunny]

Oh, no, I would not actively try to gain weight; it would be a muscle gain resulting in a net weight gain.

About the steak day that I need to do today... When I started feeling weak and dizzy, I had a smoothie of 1 scoop (1/4 t) of Recovery Max, 1 C almond milk, 6 strawberries, and 1 scoop of whey protein. It's the only thing I've had today besides black coffee.

Can I still do a steak day and have it mean anything, or should I have a steak day tomorrow?

Thanks again.

[Sadie]

We may need to repeat it tomorrow but continue on today with nothing else until dinner.

[mtbsunny]

OK. Thanks.
And the American Cattle Growers Association thanks you too.

[Sadie]

Let me know how tomorrow looks.

[mtbsunny]

Hey Linda,

OK, so, wow.
LDW: 129
Wed AM weight: 131.6 Steak Day
Thurs Am weight: 128.4

I'm back on track. YAY!

Question: I have a a couple great recipes for trail bars that makes an entire 9x13 pan. Both call for 1/2 - 3/4 C honey.
It comers out to maximum 1/2 Tablespoon honey per bar, + nuts, seeds, some dried fruit. Will I be able to make and eat this?

[Sadie]

Yes, in the middle of Phase 4 not before. Any form of sugars and starches are going to be the two things that will make you gain - and rapidly.

[mtbsunny]

This is P4D34.
I'm good to go, right?