HCB's Journal, 22 June 2018

Happy Friday my Feisty Followers!

I generally watch CICO, modify my carb intake while consuming healthy fats and moderate protein. This works for me along with weight training.

So...when I consume too many carbs, like yesterday, I gain on the Idiot Box even if I honor CICO. It is a given and always happens - when I drop my carbs, my weight goes back down.


It just is not true for me and many other people. As I have said before - QUALITY is as important as QUANTITY!

Note to self: 45/55, 30/35, 10/15

Burn the Fat, Feed the Muscle - Tom Venuto

Short Range Goals:

* Movement down on the Idiot Boxes while retaining muscle by year end 2018
* Bodyfat % reading with trainer when I hit 175lb
* Drink at least 12-14 cups of fresh water daily - especially on gym days
* Continue HIIT mixed in with weight lifting four to five days a week
* Keep up the training notebook to achieve progressive overload

Long Range Goals: 2018/2019
*Bodyfat at 26% or less (Current 29.8%) by end 2018/early 2019
*Longer range body fat goal is 22% - which at my age is great!
*Maintain 160lbs staying under goal weight by end 2018/early 2019
*Increased strength, endurance and flexibility during workouts

NEW Words of the Week:“You must have long-range goals to keep you from being frustrated by short-range failures.” ~ Charles C. Noble

I am dedicated, determined and diligent

Diet Calendar Entries for 22 June 2018:
1020 kcal Fat: 53.35g | Prot: 93.66g | Carb: 58.24g.   Breakfast: Viva Labs MCT Oil, Silk Pure Almond Milk - Unsweetened Original, Kerrygold Unsalted Pure Irish Butter, Coffee (Brewed From Grounds), Water. Lunch: Coffee (Brewed From Grounds), Silk Pure Almond Milk - Unsweetened Original, Water, BodyTech BCAA & Glutamine, Vitasport Pro7ein Synthesis, Water. Dinner: Nature's Place Boneless Skinless Chicken Breast, Calavo Avocado, Earthbound Farm Organic Mixed Baby Greens Salad, Red Onions, Sweet Red Peppers, Mushrooms, Pace Chunky Medium Salsa, Daisy Sour Cream, Strawberries, Water. Snacks/Other: Halo Top Creamery Caramel Macchiato Ice Cream, Trader Joe's Raw Almonds. more...
2851 kcal Activities & Exercise: Circuit Training - 50 minutes, Driving - 30 minutes, Desk Work - 6 hours, Sitting - 7 hours, Sleeping - 9 hours, Resting - 40 minutes. more...
on diet HCB's own diet  

22 Supporters    Support   

Yeah, if CICO were the only criteria, I'd be on that chocolate only diet in a heartbeat! 
22 Jun 18 by member: moogiemynes
LOL @ moogiemynes! Ha Ha - I would be on a french fries diet! 
22 Jun 18 by member: HCB
It’s only water weight 
22 Jun 18 by member: rosio19
I don’t mind gaining 2-3 pounds if I know it’s water, I cut down on carbs n boom 💥 like magic they are gone 
22 Jun 18 by member: rosio19
I gain 2-3 every weekend n I honestly don’t mind 
22 Jun 18 by member: rosio19
Good point my Friend! 
22 Jun 18 by member: glen
By Tuesday I lose them n I enjoyed life n food n family n everything that entails sharing a piece of the pie 
22 Jun 18 by member: rosio19
Ditto to Rosio's comment. Have fun, just don't go overboard... too often 😉 ... man, I can't talk anymore. I feel like such a hypocrite after Tuesday 🍕😢 
22 Jun 18 by member: chrisw77
Do as I say, not as I do I guess until I've reestablished myself 😛 
22 Jun 18 by member: chrisw77
Try planning your meals a day in advance and don't stray from the foods you've pre-entered into the app 🤔 
22 Jun 18 by member: chrisw77
I sooo believe u guys, carbs make u gain water weight, yes. I bet if I stop eating carbs I would lose at least 5-10 lbs but I guess the number in the scale to me is not that important cause I rather eat carbs than lose that weight  
22 Jun 18 by member: rosio19
It’s very easy to put on water weight the day after eating carbs. Just as reducing carb intake reduces water retention. Especially if you’ve been consuming a lower amount, so the day after going up anywhere from 1-5lbs, can be either all or a combination of water retention, muscle glycogen, poop, undigested food. I gain anywhere from 1-3lbs on average the day after I have a higher carb and/or sodium intake. It’s all water weight. & as long as you remain in a caloric deficit by the end of the week, as in a net deficit, it’ll all be gone and your progress will be fine & you’ll still lose fat by the end of the week. Scales won’t necessarily reflect this, neither will the mirror. So it may show up a few days later visually & on the scale. 
22 Jun 18 by member: DEADPOOL12345
I agree! Same happens to me. But I think what Deadpool says is right...it’s usually just water and will come back off as long as it’s not a consistent habit. 
22 Jun 18 by member: momma6224
On that note, each gram of glycogen contains 2.7 grams of water, accounting for more than 1,000 grams of water maintained inside the body when glycogen stores are at full capacity. That’s anywhere from around between approximately 300 to 400 grams or 1200-1600kcals of energy, of which about 80% is stored in the skeletal muscles or so (varies from person to person of course) but even that can add 1 pound of weight. So for example, someone can have glycogen full for a whole week and yield a 1lb gain just from that, by then still lose 1lbs of body fat, but their weight on the scale shows no change, or even an increase. And in roughly 96 hours under an extended fast for carbohydrate stores to be depleted is what causes significant metabolic water loss, which is the mechanism that causes low carb dieters to lost tons of weight the first intial weeks. So for this reason of weight gain, Which is one reason (among literally tons of others I could list) that monitoring progress over several weeks to see a change is what should dictate if you’re consistently losing weight, or if adjustments have to be made to your diet/exercise/lifestyle etc. to make those changes occur. 
22 Jun 18 by member: DEADPOOL12345
You are getting smarter than the food industry that push their Low Quality-High Profit products. It is safe to say they have no where near the concern of well being as you do. The food industry has strong links to the official dietary advice organs. You have good reason to feel great about not being one to be fooled easily by profit seeking folks. 
22 Jun 18 by member: Diddlee
So on high carb days, just don't drink any water and you'll be fine... dehydrated and dead to the world, but at least no water retention 😛  
22 Jun 18 by member: chrisw77
Thanks Deeadpool12345, Rosio 19, and Chrisw77 - I appreciate your comments and I have been around here a long time and know most of what you posted - the comment in my journal was actually a bit of SARCASM for the adamant CICO folks who insist it doesn't matter what I eat - I will drop weight if I stick to my calories...while I know it just does not work that way for me! 
22 Jun 18 by member: HCB
You certainly are right HCB :) Just doing CINCO doesn't work for me either. I have to count macros, calories, and percentages to get my diet to work for me. My body is highly adaptable so it will "fight" me with every new change. I do a lot of zig zagging to keep it off kilter :)  
22 Jun 18 by member: kattay


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