adefwebserver's Journal, 09 March 2019

Day 1 of a planned 1 days of ‘no solid food’ fasting
Blood sugar 92 mg/dL

Yesterday I 🏃🏾‍♂️ ran 3 miles in the morning, and 🚶🏾‍♂️ walked at lunch.

Still gained weight. I blame the 90 grams of protein (I'm only suppose to have 50 grams a day), plus the 40 carbs. I believe the carbs and 'excess protein' is (*still*!) being converted to glucose, and being pushed into my skeletal muscle cells as glycogen, along with the required water, resulting in 'water weight'. I know it can't be the 'calories in' because I only took in 1600 calories for the day... and I also ran 3 miles...

I hate fasting on the weekends, because the ‘mental break’ of eating carbs on the weekend is what has helped me stick to my program for nearly a year. However, we have a late night party planned tonight, and the only way I can get through, without ending up ‘binging’ on food, is to ‘not eat’. So today I will ‘no solid food’ fast.

I also plan to 🏃🏾‍♂️ run today.

This 'should' drive down my glycogen levels and result in a 'water weight drop'. However, even when muscle cells expend the glycogen, the water weight can hang around for a day or so before it is 'expelled' from my body.

Tomorrow, I will have one day of ‘letting lose’ 😊 This 'has-to-happen" I need the 'mental release' :)

This will probably result in 'refilling' my glycogen stores and retaining and even adding additional 'water weight'.

End result, the scale will probably go up.

My normal 5 day 'no solid food fast' starts again on Monday...

😎 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 09 March 2019:
1145 kcal Fat: 97.50g | Prot: 36.00g | Carb: 16.50g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Land O'Lakes Heavy Whipping Cream. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream, Slim-Fast Keto Shake, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Slim-Fast Keto Shake. more...
2337 kcal Activities & Exercise: Running (jogging) - 5/mph - 50 minutes, Resting - 15 hours and 10 minutes, Sleeping - 8 hours. more...
gaining 14.0 lb a week

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Comments 
Adef, I would like to make a request: I'd like to see a weight graph similar to the one I posted yesterday from your journey. All your daily ups and downs... are they're sweeping monthly trends or just a flat line (aide from the holidays)? 
09 Mar 19 by member: chrisw77
@chrisw77 - I think you mean this chart: https://bit.ly/2tVt8Ot - - Its been up and down. The average is 172 pounds. However, until recently I had a lot of 'intentional carb loading'. It is only very recently that I have stopped that and am now looking at how 'normal fluctuations' affect my water weight gain (and loss). I barely have a weeks worth of data for that, so too early to really 'chart it' :) 
09 Mar 19 by member: adefwebserver
Yup. I'm never on my desktop, so I rarely check the full site, but that's the one. So it looks like, overall, you've consistently hovered between 170 and 175 since about July. I'd call that a win if all you were focused on was scale weight. Do you use a measuring tape and track your measurements to track what's happening with your external body situation?  
09 Mar 19 by member: chrisw77
@chrisw77 - The only measurement that I track these days is my waist (this is a "Dr. Fung" thing that I agree with). That is down 2 inches. So, I give myself a 'little' (as in 'tiny amount') of 'credit' for gaining muscle mass (based on my deadlifts going from 100-230), that 172 pounds in October is a different body from 172 pounds today. Otherwise, for the most part, I 'maintained weight'. This would be fine, because everyone says I 'look skinny', but, I still want to see how I look at 15% body fat. This is my current goal. 
09 Mar 19 by member: adefwebserver
@chrisw77 - I am 'recording scale weight' but my concentration is on my Omron meter that measures my body fat. However, no need doing a measurement unless the scale weight drops. I am waiting to hit 164lbs (my BMI weight) and then doing a measurement. I HOPE to be under 20% (I am at 22% now) - - That would be a HUGE win :) 
09 Mar 19 by member: adefwebserver
Awesome Possum!! That jump might take a minute, but an enviable goal for sure! 💪 
09 Mar 19 by member: chrisw77
Excellent progress on the deadlifts --- is the weight you give counting the bar? I started several weeks back (well using a hexbar), and I've only dared to do 110 (which is 155 counting the bar) for fear of my back. Also, do you do warm ups to help with activation of your glutes before you lift? I'm pretty certain my muscle activation sequence is wrong and am experimenting with warm ups to relearn.  
19 Mar 19 by member: HardDaysKnight

     
 

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