Good morning!
It's 2:30 AM and I can't sleep.
I decided to get up and spend time with Kitty Cat instead of potentially waking up Wife. I've got coffee in my cup, Kitty in my lap and music playing quietly on my new little Bose-speaker. Not being able to sleep really isn't all that bad. :)
Tonight, I know perfectly well why I can't sleep, and I know how to fix it - more or less.
Yesterday, I felt SO LOW on energy.
I think after 10 days of doing well, with an extra focus on going low to save calories and lose the extra fat a little faster, I was just running low on energy. I felt horrible after the workout.
I had an idea about adding some extra carbs to the mix to get a little more energy.
At the same time, Wife came home and wanted to change up our food plans, and daughter baked cookes.
End result was that I went quite over my calorie allowance.
I didn't mess up my weight loss plans, but the extra "saved up" calories are gone. Oh well. I can't really be bothered by that. I'm still on mission just fine.
It just tells me once again that I have to be very careful with what I choose to eat. Those carbs REALLY are trigger foods for me.
...
Normally, I'd RUSH out and compensate, but today I won't. I will just get back on track - and let my calculations of my averages take care of it. If anything, I'll go after feel of when I'm hungry today and to a degree less on what amount of calories I need to eat. I will of course still meet my macro requirements. These are essential for me. I will just choose to do them with fewer calories, cut down the carbs.
I feel terrible physically this morning. Absolutely horrible. The sugar keps me awake all night (I'm pretty sure this is it), and it's just bad.
This is the feeling I need to remember when I want to binge on sugar again. Remember that sleepless night afterwards. SO not worth it.
At the same time, my body feels better. I feel energized in a way I didn't yesterday. I feel that I have refueled.
I read about this on some of the bodybuilder websites. The refeeds. Basically, the do this when they run low on energy. They stuff up to maintenance level or a little over - kind of like my Indulgence Day Diet. It's not all that different. The thing is of course to not go overboard in it, like I tend to do. Refeeds and Indulgence Days take CONTROL, and yesterday I didn't have it.
...
Since I am up super early, already drank coffee, am overly stuffed from yesterday, and just not up to it, I skipped weighin in today.
Mostly because I wanted coffee, and thus already skewered the numbers, but definitely also because I'm embarassed by the number that it'll show.
I'm on track though, and feeling good about it. I just hate myself a little for adding the "here and now"-weight that I know is there. I was finally starting to feel more like 87 kilos and not 88-89. Now it'll take a little while to get back there.
Still, I'll survive. It was a nice day yesterday regardless. I just wish I could sleep.
...
So, today's mission is to simply get my protein, fat and fiber in as always - and to stay at a calorie intake 500 calories lower than my burn. That's all.
Looking at my 28 days averages with adjustments for pigging out yesterday, as well as highs and lows on intake and exercise of the last 4 weeks, I can consume up to 2963 calories today. Not bad. This is in WEIGHT LOSS mode. Not bad at all.
The last week I have had an average calorie burn of 3300 daily, so it sounds about right, since I have generally been at a lower intake daily over the last weeks.
I don't NEED 2963 calories, though. I just need to NOT go over, in order to stay on track. Also, I see that I feel more comfortable simply not consuming that close to my calorie burn, even if it would even out.
What I love about the spreadsheet is that it takes care of days like yesterday. When I do mess up - and thankfully this is more rare these days - then it's compensated for over the next month.
It also takes my exercise into consideration, so my allowance is adjusted when I move extra or less.
And today will be a good example of that.
I don't really want to go out much today. I'm tired, and my legs are SORE from working out yesterday.
I have promised the owner of the gym to stop by for coffee, and I have a few errainds to run, but that is all. I don't want to go for long walks, I don't want to do all kinds of activities. I just want a quiet day. Maybe sleep a little more later.
This will obviously bring my calorie burn down, which is just as "bad" as bringing my calorie intake up - except it doesn't fill my trunk and won't weigh me down.
It will also make me less hungry.
The lower calorie burn will be compansated for in lower food intake, either from today or over the next month. Again, I love my spreadsheet.
:)
...
Today, I'm thankful for:
- (re)learning a lesson about binging. No sleep and a miserable feeling afterwards.
- Coffee in the middle of the night.
- Kitty Cat sitting by my side while I'm writing. She's the best little companion.
- Wife. I'm glad I didn't wake her up. She needs sleep.
Have a great day! Life is good!
