adefwebserver's Journal, 18 August 2018

OMAD (One Meal A Day)
Eating window 6:00pm-8:00pm

πŸ₯› Yesterday I did not eat any solid food and only consumed 900 calories and 11 net carbs of protein drinks. The reason was that I needed-to-stop-eating! Wednesday and Thursday was filled with 'compulsive eating' and the only way to stop the πŸš‚ train was to take a day off from food!

I am trying to 'bulk up' for weightlifting, but, I simply cannot do multiple days of 'carbing up'.

πŸ—£οΈ <rant>
I know that I 'get out of control' when I start eating a lot of carbs. I know that I gain weight and will continue to do so. I need to just be honest and admit that even though I 'should' be able to 'act right' I SIMPLY DON'T. It seems f##ckng stupid of me to keep trying any diet that I have proven that *I* can't do (but others can).

So for me...

🍽️ I cannot consume food all day. Fasting most of the day is what works for me. Previously I have been 'obese' ALL my adult life. Fasting is what changed that. I need to continue fasting (and I do *enjoy* fasting) all my life or go back to being 'obese'. It is that simple.

πŸ• I need to eat low carb. Eating too many carbs makes me want more carbs. I then blow my carb (and calorie) count.

πŸ‘ I made it to the Gym yesterday and worked out. The reason this was so important is that I need to go to a gym to take advantage of some info @JimmiePop directed me to that basically says you can spend an hour in the gym 3 days a week to do the basic 'compound exercises' (like squats and deadlifts) and get the most out of your workout.

⏳ A great article @JimmiePop sent me that really helped me not waste a lot of time and avoid a lot of mistakes with my workouts is: "F##karounditis" -

Current workout (3 days a week (Sun/Tues/Thursday))
[3 sets of each]

Bench Press - 50lbs (10 reps)
Deadlift - 100lbs (6 reps)
Squat - 100lbs (10 reps)
Bicep Curl - 40lbs (10 reps)
Shrug - 100lbs (10 reps)
Pushups - (10 reps)
Crunch - (33 reps)
172.0 lb Lost so far: 35.0 lb.    Still to go: 8.0 lb.    Diet followed 100%.

Diet Calendar Entries for 18 August 2018:
1275 kcal Fat: 71.00g | Prot: 123.00g | Carb: 38.50g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Nature's Way MCT Oil. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Cub Foods Ground Beef (93% Lean / 7% Fat), ShopRite Shredded Cheddar Cheese. Snacks/Other: Quest Oatmeal Raisin Protein Cookie, Quest Tortilla Style Protein Chips Nacho Cheese. more...
2474 kcal Activities & Exercise: Running (jogging) - 5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   losing 7.0 lb a week

29 Supporters    Support   

1 to 20 of 35
Train back on track πŸš‚ No derail, no matter what. Great work, friend πŸ‘πŸ» 
18 Aug 18 by member: KayBuckaroo
@KayBuckaroo - Thanks for the support! I am very happy with the weight lifting. The only bad part is that I have not been running. I plan to go for a run tomorrow just for the 'mental release'... 
18 Aug 18 by member: adefwebserver
All your experimenting has given you a great picture of what works and what does not work for you - great job figuring things out - I know there will be tweaks needed here and there but I think you have the basics down pretty well! Enjoy the gym! 
18 Aug 18 by member: nikeit
I read the article and found it to be a good one. And yes you know what you can do and what does not work for you. Eating quality meat and other low carb foods in your window can still fuel your workouts especially since you are not wasting your work effort. Good for you.  
18 Aug 18 by member: baskington
The high reps like that will get you muscle endurance for sure.  
18 Aug 18 by member: chrisw77
And carbs should be eaten under control. You're an addict - and that's okay. You've realized that and acknowledged your limitations. So at least you've tried and seem Somme results while playing around!  
18 Aug 18 by member: chrisw77
@baskington - Thanks! I agree. Another thing I learned is that I-have-no-problem-eating-enough-in-my-window :) :) I can EASILY consume 2k calories in two hours haha 
18 Aug 18 by member: adefwebserver
@chrisw77 - You got me thinking about the reps. Most 'workout plans' I see only have 6-8 reps. I may change things up in the future when the results are not as easy as they are now (because I am a beginner). 
18 Aug 18 by member: adefwebserver
@nikeit - You 'get it' and understand what I am trying to say even when I don't myself :) 
18 Aug 18 by member: adefwebserver
You've been able to figure it out every step of the way, being honest and upfront on what works and what doesn't, for you. You will most definitely continue to keep on the right track and continue to take care of your health. You're doing great! Thank you! 
18 Aug 18 by member: Becc@
General rule off thumb: 3-5 is for developing power, 4-6 is for strength, 8-10 is for endurance. These are only focuses though. They all make you stronger in one form or another. I, personally, have just started RPT (reverse pyramids - look it up πŸ˜‰)... it builds within all the categories but DESTROYS you by the end of the workout!  
18 Aug 18 by member: chrisw77
what is the difference between endurance and strength Chris. I am looking to build some muscle and not a body builder, so I tend to do a lot of rep's which is boring. I build up reps then eventually go up in weight when I think I can handle it. still working on trying to do a decent squat 1 with just my body weight in a correct fashion. Just not balanced enough.  
18 Aug 18 by member: baskington
adef that is great that you have no problem eating your 2000 calories, I know earlier you were concerned you could not eat enough without carbs, but with workouts don't you need a little more?? I can burn through 200 calories in just my workouts not counting my cardio. that is generally 300 to 450 calories. 
18 Aug 18 by member: baskington
POWER (think sprints) = ability to lift REALLY heavy stuff just a couple times. STRENGTH (think normal runs) = ability to lift fairly heavy stuff a few more times, but takes longer to develop so it takes loner to plateau usually. ENDURANCE (think marathon) = light weights and A LOT of reps.  
18 Aug 18 by member: chrisw77
I went from 350# squats on one of my days and now have switched to 160# x25 for my endurance day. Sooooo much burning! πŸ’ͺ 
18 Aug 18 by member: chrisw77
@Badkington - To do 2k in calories I need to consume a fair amount of carbs, at least 20. 
18 Aug 18 by member: adefwebserver
@Becc@ - Thanks :) Mostly I'm trying to stop wasting time by contnuing to do anything that is not working :) 
18 Aug 18 by member: adefwebserver
I think there are a lot of people like us, because I fall into the same pattern and category, I HAVE to do extreme shit to get and keep results, otherwise I AM the freaking train, I get angry, aggressive, and mean, and nothing satisfies the urge except for more.  
18 Aug 18 by member: Phil.tx
Adef have you even seen Goody Beats on YouTube? If not you should check him out. Serious Keto body builder. No carving up. He’s experimented with lots of stuff but he was Keto for years 
18 Aug 18 by member: CrashtestDawnie
Carbing up* 
18 Aug 18 by member: CrashtestDawnie


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