DEADPOOL12345's Journal, 13 March 2018

🚨❗️((IMPORTANT! PLEASE VIEW THIS POST IN MY PROFILE!! ON THE MAIN PAGE THIS POST WILL BE CUT OFF AND WONT SHOW ALL INFORMATION!!))🚨❗️



Ok Sssooooooo🤔

Need to make a much needed statement to give a little help out there to some people possibly struggling with some diet aspects.

Time to drop some “knowledge bombs” 🧠

see what I did there? 😋

So I’m going to give a little push 🙌🏻
in the right direction that should help most of you experiencing the issues below 👇🏻

Here’s the deal folks... 🗣

Many of you have been doing good and losing fat or gaining muscle or both or whatever fitness/health goals you have, they have been getting done!
That’s great news! 📰💪🏻


However‼️

I’ve noticed, quite a lot of people on here saying they are having low energy levels, feeling tired out, drained, doing too much /too little, or some combination of those. 🤕🤒🛌

Majority of the reasons, are related to, consuming too few calories in a deficit, burning off too many calories, not getting adequate micro/macro nutrients/foods, Thusly, creates problems! 💀

🚩Such as:

😛🤤Increased hunger levels-
Increased hunger makes people more likely to binge! Canceling out a daily/weekly deficit, & worse case scenario possibly leading to more body fat gained.

👎🏻Which can also lead to (if not already present):

🤬👺Increasing cortisol levels
(“stress” hormone)-
When cortisol rises, from too much stress from, work/life, too much exercise, too low calories, longer time in a deficit, feeling annoyed/frustrated from not eating what you want/eating less of it/none of it, lack of sleep, lack of energy.

⤴️🎚Which Can increase:
Feeling the need to eat “comfort food” leading to canceling a deficit, increasing water retention, decreasing energy levels, decreasing feeling happy, increasing feelings of sadness, suppress testosterone, hinder immune function, promote more of an increase for both fat storage and possibly muscle loss.

There are many other reasons, problems, issues, major/minor related I can get into...

But I’ll save those for another time 😉
(Stay tuned for more details in the future👾)

But I will leave you with this option, which I HIGHLY RECOMMEND, for anyone feeling any of the above statements, and even more so for many of you on here doing any significant “low carbohydrate/keto/etc” diet, or just feeling completely crappy from lack of food/being in a deficit for the last few days/weeks/months.

☝🏻First, and foremost, ALWAYS, track everything you consume, down to the smallest pea to the largest slice of cake (mmm caaaake 🍰🤤)

✌🏻Second: Take one SINGLE DAY, to take a break from your diet! That’s right! Just ONE day this week or in the next 2-3 weeks. (whichever one has left you in a continuous deficit of calories from previous weeks at your discretion)

👌🏻Third (here’s the fun part):
I want you to EAT ANY FOODS YOU HAVE BEEN CRAVING/WANTING!
🍣🍳🍐🍊🌭🥞🍖🥐🥔🥒🍜🍱

⚠️With some very reinforced guidelines you MUST follow!

🤯😱“WHAT?!” You ask?!
“I CANT!” 🤐😷😵 you say?!

🤫Shhhh! I’ll explain....

This is NOT:
🚫A “CHEAT DAY”
🚫A “I will eat everything in sight until I can’t eat anymore!” DAY
🚫A “I already ate what I was supposed to so one more bite...or two... ok 5, won’t hurt” DAY

⛳️This is a day with PURPOSE!

🚧GUIDELINES TO FOLLOW FOR A DIET BREAK DAY🚦

1: ONLY consume the amount of calories that will EQUAL your MAINTENANCE calories (the amount to maintain weight) or 150 calories over.

2: TRACK EVERYTHING YOU ARE EATING! Weigh it, log it⚖️📋 DOUBLE CHECK NUTRITION LABELS!

3: MAKE SURE THAT YOU INCORPORATE THIS DAY INTO YOUR WEEKLY DEFICIT!
So don’t just consume 2000 calories (random number) and then forget to take the difference in cals from the rest of the days, make sure that if you need X amount to equal a weekly deficit, that consumed the 2000 (or whatever) calories still equals the X deficit for the week.

4: (The most important part)
The next day...

DO. NOT. FREAK. OUT. AT. THE. SCALE!!!!!

Temporarily re-feeding your body, will always result in weight gain the next day, and with the above parameters set, IT WILL NOT BE BODY FAT! Not even a little. It will be, increased glycogen levels, water weight, poop, undigested food, higher carbohydrate intake, higher calorie intake.

Continue your weekly deficit as normal and you’ll lose body fat just fine by the end of the week!

So relax. Enjoy. DONT WORRY!. Your body will thank you.

Feel free to get back to me with the results or share what foods you decided to eat. We all need snack ideas 😋

---

2593 kcal

Fat: 122.00g | Prot: 133.42g | Carb: 269.50g.   Breakfast: Megaload, Cracker Barrel Old Country Store Real Butter Scoop, Cracker Barrel Old Country Store 2 Sausage Patties, Cracker Barrel Old Country Store Mammas French Toast Breakfast, Taco Cabana Street Tacos, Optimum Nutrition Protein Cake Bites - Birthday Cake, Yoplait Greek 100 Protein - Mixed Berry, Fairlife Fat Free Milk, Lenny & Larry's The Complete Cookie - Chocolate Chip. more...