adefwebserver's Journal, 23 June 2018

Day 2 of 3 days of planned eating

At this point of 'refeeding' I always want to go back to fasting. For me, eating only feels good while I am doing it. When I am not eating I am constantly gauging how full I feel at the moment. I am always planning my next meal in my mind, calculating how the food choice will affect my insulin levels and my hunger desires, and my weight.

When fasting there is none of this nonsense.

Anyway, last night I broke the fast and could have done better, but, in the past, the day I break the fast has not been my problem. Today (Saturday) is my problem. This is the day I usually have a Big Mac and then go on a carb binge (chips, crackers, ect.). Last Saturday I did 155 carbs.

@jimmiepop suggested I drink a protein drink if I plan to lift today so, I drank some and plan to lift. I have good energy but I don't feel carbed out (and hungry). I then plan to drink the rest and do a 7 mile run. Then, tonight I plan to have two hamburger patties with cheese.

If I stick to this plan I will only do 35 carbs today (for me only the carbs matter, I average a 2k calorie deficit every day even on a bad day).

I decided I will weigh-in and post it on Friday no matter what it says. This will give me the motivation to dig in! Plan to cut the carbs on next weeks fast to try to get a few days of 2 pounds a day loss like I have in the past.

Diet Calendar Entries for 23 June 2018:
1233 kcal Fat: 57.44g | Prot: 101.66g | Carb: 84.00g.   Breakfast: Muscle Milk Pro Series 40 Intense Vanilla, Colcafe Cappuccino Mix French Vanilla Coffee, Colcafe Cappuccino Mix French Vanilla Coffee. Dinner: Ground Beef (80% Lean / 20% Fat, Patty, Cooked, Broiled), Kraft American Cheese Slice. Snacks/Other: Betty Lou's Coconut Macadamia Nut Butter Balls, Ritz Crackers - Fresh Stack, General Mills Frosted Cheerios. more...
2666 kcal Activities & Exercise: Calisthenics (light, e.g. home exercise) - 30 minutes, Running (jogging) - 5/mph - 1 hour, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...

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Comments 
Nice work with the mindful refeed, brother. Hopefully I will be able to follow in your footsteps with that as well... Let's go!  
23 Jun 18 by member: jimmiepop
Great plan of attack! On my lifting days, I up the calories but not the protein: protein should remain stable throughout the week so your body doesn't cannibalize your muscle gains on your off days. Great job on thinking it through though!  
23 Jun 18 by member: chrisw77
I know what you mean. Although I've enjoyed what I've eaten today I'll be glad to get back to fasting tomorrow. 
23 Jun 18 by member: minitata
Good luck. Not sure what I will refeed with tomorrow. I'm leaving on vacation so eating the stuff left in the fridge. Might slam a large omelet and some sour cream. That's what's left! 
23 Jun 18 by member: Draglist
You've got it, Drag! 
23 Jun 18 by member: chrisw77
What does 155 carbs mean? What’s a re feed and can you explain to me in very simple terms what your status is about? I’m trying to understand all of this but I am really confused 
23 Jun 18 by member: mark@george
good job that is a wonderful game plan.  
23 Jun 18 by member: baskington
Ooh.. your journals make me so excited about tackling EF again next week.. yay.. and thanks for the info and motivation 😉🤗💪🏻💪🏻 
23 Jun 18 by member: gaelicgal
@mark@george - Sure man ask away! 155 carbs means I ate 155 grams of carbohydrates. For me, to lose weight, I need to take in 20 carbs or less. So umm yeah this is a BIG major screw-up. A re-feed means, what am I eating when I start eating again? If I eat a lot of carbs, the body needs to retain water to store the glycogen produced by the carbs - "Each gram of glycogen is associated with 3-4 grams of water" (see: Losing Water Weight: How Carbs Really Work: https://bit.ly/2nkvUez). Basically you DO NOT want to eat a lot of carbs when you re-feed. You will do like I did and gain back a lot of weight. For me, taking in 155 carbs in one day was just plain INSANE.  
23 Jun 18 by member: adefwebserver
@minitata - If I didn't have this dinner party tomorrow I would re-start tomorrow also. 
23 Jun 18 by member: adefwebserver
Grr blew the carbs already today (sigh). Heading out for my 7 mile run... 
23 Jun 18 by member: adefwebserver
I just read up about it and good luck in your journey you do very well with your carbs, I understand that on a 2,000 calorie intake 45-65% should be carb that’s around 225-325 grams a day and my calorie intake a day is 3100 and my average is 250 grams so I’ll well in target, your obviously very smart! Also I do not run so well played on that🤣 
23 Jun 18 by member: mark@george
I think you're doing great. Don't worry about the over carb thing. Start fresh tomorrow.  
23 Jun 18 by member: Becc@
@Becc@ - Thank you for the support, I do appreciate it :) My problem is I get on a "carb train". I have some carbs, then 1/2 an hour later I want more, and so on and so on. It is not a pretty sight :( By tomorrow I could do 200 'more' carbs than I already did. The run killed my carb cravings and stopped the train for now so I am good until dinner tonight (hamburger patties with cheese). 
23 Jun 18 by member: adefwebserver
@mark@george - When I eat 200+ carbs a day I gain 1-2 pounds :( Wish it wasn't so. 
23 Jun 18 by member: adefwebserver
@adef - maybe this could help. When I am being "good", I log in my food ahead of time to make sure my macros are where they should. It helps me to not stand in front of the frig or rummage through the pantry, looking "something " to eat. It also helps because I am deciding my food choices when I am not hungry, therefore hunger or cravings are not a factor. I am sorry that some of your hard work gets a bit undone at times, but you are still doing great! 
23 Jun 18 by member: Becc@
@Becc@ - I agree! I DID log my food for today ahead of time :( I had to go meet a friend at a coffee shop and as I was leaving there were these small "nut balls". I was thinking that eating one before my run would be a nice low carb treat. Turns out it was a nut 'paste' that was 17 carbs. I should have thrown it away. But I ate it. This lead to 5 Ritz crackers (only 5 however!), this lead to... Arggg No wonder after 8 years on this site, fasting is the only way I was able to get below 200 (sigh). 
23 Jun 18 by member: adefwebserver
Once I start on sugary carbs, I can't stop either - nor do they fill me up. The only thing to do is ignore them - or fast extra around them. 
24 Jun 18 by member: minitata
@minitata - "fast extra around them" is the only thing that seems to work for me. 
24 Jun 18 by member: adefwebserver

     
 

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