adefwebserver's Journal, 26 October 2018

Day 5 of a planned 5 day ‘no solid food’ fast
Blood sugar 99 mg/dL

💪🏾 Apparently I cannot lose weight and lift heavier weights at the same time. Perhaps it can be done, but apparently *I* cannot do it.

🏋🏾 I had to reduce the weight in my workout yesterday from 200lbs to 180lbs. I actually completed my 30 squats at 200lbs, but, in the end I was barely dipping down. I did 3 deadlifts at 200lbs and then gave in and de-loaded to 180lbs. I was able to get through all the remaining lifts and sets.

🥛 Before the workout I drank a 70 carb 650 calorie milkshake that I hoped would ‘carb me up’ without causing me to go on an eating ‘carb binge’ (and also keep my ‘no solid food fast’). I didn’t go on a ‘carb binge’ but, it also wasn’t enough to power my workout. Next week, if I am struggling on Tuesday’s workout, I will eat a bag of tortilla chips the day before. That will definitely ‘carb me up’.

🏃🏾 This morning I plan to do a 5 mile run before work. I really enjoy the days when I am not lifting and fasting, and can run before work. Nothing feels better!

😎 Life is Good! Have a great day everyone!
169.0 lb Lost so far: 38.0 lb.    Still to go: 5.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 26 October 2018:
2250 kcal Fat: 169.52g | Prot: 135.80g | Carb: 61.48g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Quest Supreme Pizza, Land O'Lakes Light Butter, Philadelphia Cheesecake Cream Cheese, Snappy Pure Coconut Oil, Land O'Lakes Heavy Whipping Cream, Splenda Splenda Granular, Snickerdoodle, Land O'Lakes Light Butter, Philadelphia Cheesecake Cream Cheese, Snappy Pure Coconut Oil, Land O'Lakes Heavy Whipping Cream, Splenda Splenda Granular, Snickerdoodle. Snacks/Other: Quest Vanilla Milkshake Protein Powder, Quest Tortilla Style Protein Chips Nacho Cheese, Planters Salted Peanuts (2 oz), Slim Jim Original Turkey, Slim Jim Original Turkey. more...
2749 kcal Activities & Exercise: Running - 6/mph - 50 minutes, Walking (moderate) - 3/mph - 1 hour and 30 minutes, Resting - 13 hours and 40 minutes, Sleeping - 8 hours. more...
losing 7.0 lb a week

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Comments 
well, you are losing weight, that's great! 😀  
26 Oct 18 by member: Keilin_4
@Keilin_4 - What I *want* to do is drop all the way down to 163lbs so I can safely 'bulk' again :) 
26 Oct 18 by member: adefwebserver
I know, sometimes we just have to be patient. I hope you get there soon 🙏 
26 Oct 18 by member: Keilin_4
@Keilin_4 - Patient! Ha! Have you met me?? :) :) But, yes you are right. Also, it doesn't matter what I want, my body will of course do what it wants Haha 
26 Oct 18 by member: adefwebserver
Wait it's really hard for me too. Ah! my husband had to go work to TX for one month. That means this month I will do great. I have logged a lot of food for my weekend I still have calories extra. 😀 I miss him a lot tough 😕 
26 Oct 18 by member: Keilin_4
@Keilin_4 - I'm sorry your husband will be away! There is no way I could be away from home so much, but, I know he has to do what he has to do to take care of the family. 
26 Oct 18 by member: adefwebserver
well it can be done. aerobic weight lifting works sometimes. lighter weight, more reps 
26 Oct 18 by member: dennisnarc
Yeah 😐, thank you !  
26 Oct 18 by member: Keilin_4
@dennisnarc - I should have added that my goal is to 'bulk up' my muscles so I always want to 'lift heavy'. This requires a 'calorie surplus' but, I don't want to get fat. It is this 'balance' that is challenging... 
26 Oct 18 by member: adefwebserver
when your stores are depleted from low calories and running you will need more earlier in the day maybe. have your protein drink or add your protein powder to your milkshake maybe 2 hours before. it is the depleted stores I think causes you to need more or you need it earlier so your body has time to put them away. you have done this heavier weight at just 100 carbs last weekend right// trying to remember that post with your glee at the higher weight. look at when and what you ate and when you worked out after that feeding to get a potential timeline.  
26 Oct 18 by member: baskington
Never sacrifice form for weight. I'd rather do 30 perfect squats at 150 than 10 good ones and the rest crappy at 200. 
26 Oct 18 by member: chrisw77
The form works the muscles you want. By not going all the way down or compensating your form puts too much pressure on your hips, knees, and back.  
26 Oct 18 by member: chrisw77
Too many people get injured because ego won't let them de-load... forget weight - lift properly and the weight will come!  
26 Oct 18 by member: chrisw77
Right about now, I have enough carbs in me to power a small city. Returning to the gym tomorrow morning for Chest, Chest, Chest then I will finish it off with the elliptical and the treadmill (been slacking with my outdoor runs). Everywhere in my upper body is sore from my Wednesday's workout except for my chest. I wonder how much glycogen will get depleted during my workout? Dang bro. That 650 calorie milk shake sounds goooood! 
26 Oct 18 by member: chesgreen
@chesgreen - "...I have enough carbs in me to power a small city" ROFL! 
26 Oct 18 by member: adefwebserver
@chrisw77 - Yeah if I didn't de-load I know I would have injured myself (sigh) 
26 Oct 18 by member: adefwebserver
@baskington - Yes, I agree. I will carb up "the day before" next time (or earlier) :) 
26 Oct 18 by member: adefwebserver
Even though you had to back track, you are still doing really great! I was wondering when you should carb up exactly. I’ve been consuming about 200 carbs a day and I feel like I could go to the gym twice a day but don’t 😪 When I go back to keto I guess I will see what kind of weight I’ll be able to left. I’m doing 25-35# for triceps and 40-50# for other muscles. Still just body weight for squats...  
26 Oct 18 by member: CrashtestDawnie
@CrashtestDawnie - Yes, I agree that if I 'carbed up' more I could life more and if I were 'careful' I could not gain weight too fast. I had a really interesting experiment two weeks ago where I was consuming 200+ carbs a day, but, only "every other day". I was able to only gain 1 lbs because I was running and lifting heavy every day. However, as soon as I had three 200+ carb days, without the workouts, I gained 4 pounds in three days! (that took me 5 days of --fasting-- (that ended today) to lose). If I consume 200+ carbs a day I will regain-all-the-weight. I can gain a pound a day easily. In only two weeks I can gain nearly 20 pounds! Watching my calories does me no good. Every day I am technically in a 'calorie deficit' already. Reducing carbs is the only-tool-I-have... My number one concern is not being obese. Having muscles comes second :) 
26 Oct 18 by member: adefwebserver
I don't do the weights as I don't have them but the bowflex which is resistance, I am up to 65 pounds for each arm 
26 Oct 18 by member: baskington

     
 

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