HCB's Journal, 17 November 2015

Thanks Glen! They do mix it up at OTF - there is alternating cardio with either rowing or elliptical; and then different muscle groups doing different moves every day. It is the variety that has kept me from getting bored...and the trainers who kick my butt. 

I would recommend staying where you at. See how the extra days feel and if you start to get low on energy during your workouts then try a slight increase. It's hard to gauge how your body is going to respond to the extra workouts. Like most of this process, it's trial and error. Good luck! 

I would recommend not having a constant calorie intake but varying depending on your work outs. It also stops the body getting used to x amount of calories. How about having a weekly intake then you can eat more on some days than others?  

You are doing so many thing right. It would be fantastic if you could substitute some fat for protein to balance out your diet. The substitution would result in higher energy burn for total intake. Protein takes more energy to digest and is better for body repair and recovery, fat has benefit but is mostly easy energy that needs to be burned. Glen is right about rest, your body needs rest to repair and rebuild. As you only say "circuit" I cannot tell if you are switching it up and alternating muscle groups, if you are doing the same thing everyday you will plateau. This is a great article about extended muscle stimulation. Although the focus is muscle building oriented the rules apply to lower intensity workouts as well. https://www.t-nation.com/workouts/double-stimulation-training Good luck, thank you for your consistent effort, it is inspires those of us who "fall off" the wagon occasionally.  

I like both @CatHerder's and @elipsesolaire's advice/recommendations (not enough intelligence on how macros work to know what to suggest about your 'mix') -- I'm not at a point yet where I feel I have the 'room/flexibility' to increase my intake, but I have enjoyed pretty consistent success with INCONSISTENT daily cal intakes (but staying -- or at least trying to stay -- within max). 

To clarify - reduce the fat and increase the protein ;) 

I don't know what Orange Theory Fitness is to be honest, but I believe hard core cardio does more damage than good for most of us. I think Dave Aspry's idea of 3 full body days (at the most) is sufficient, along with everyday movement (as much as possible), and 1 day of short interval training. Many of us (esp women) already have enough cortisol problems without added stress on our bodies. Regardless of what most people think, more is not always better. Muscle is built during rest and recovery, not the actual workout. 

RDI- Eat until you're satisfied.  

I dunno - 700 extra calories a week is a lot. However, walking 20 minutes extra a day will burn it. 

FYI - Both the program designer Ellen Latham and Calgary instructor Cara Fullerton told me they’re only recommending the classes every other day. Three or four days a week, maximum. Latham and Fullerton also recommend that OTF not be the only workout that clients do. 

Quoted from James fell article-http://ca.askmen.com/sports/bodybuilding/orangetheory-fitness.html 

@ABIGBOY - I am doing a ketogenic program so I want more fats for energy and just moderate protein - if I were to increase, it would likely be protein shake and/or a fat bomb. Thanks for the article - I will take a look. 

Ok - I just read the article - I agree with parts of it but not all of it. It is very effective and has great variety. I have been going to OTF for over two years, so something is working well - LOL 

Can't argue that, do what you think is best. Just thought I would chime in after reading more about the program. Whir it up girl.