northernmusician's Journal, 10 July 2016

So. End results. 11 8 2 4 thigh, ab, pec, iliac. No fat storage change, and according to the system, there shouldn't be. Actually, with calorie intake over the last 5 days I'm still 1500 calories under maintenance.

After a 6000 calorie day with 1125 gr of carb over a 30 hour period, I have a gain of 5.6 pounds. If you consider approximately 500 gr of glycogen storage and 4 gr of water per gram of glycogen, I'd say I'm bang on for storage. The next two days are maintenance days with carbs to finish the loading at 2700 - 2800 calories so my weight may go up another pound.

What I learned.
Oats was a wrong first choice. It was too filling for first meal of the morning. I can see now why some who do this choose a full box of breakfast cereal. Trying to do this with heavy carbs at the beginning, oats, bagels... is hard to do. I felt stuffed all day.

Next time:
Get control of water and sodium intake
Plan better to reduce fat intake (170 gr was a little high)
No high sodium carb sources
Research better carb sources
Plan for more complete protein intake without resorting to BCAAs to cover the failure.

Link to my carb sources for the 30 hour refeed.

189.8 lb Lost so far: 10.2 lb.    Still to go: 0 lb.    Diet followed reasonably well.

---

2770 kcal

Fat: 94.17g | Prot: 190.02g | Carb: 297.38g.   Breakfast: six star creatine x3. Lunch: Raspberries, Lemon Meringue Pie, Flatout Flatbread Harvest Wheat, Ham Steak (Boneless, Extra Lean, Cured), Egg. Dinner: Butter, White Rice, Chicken Breast. Snacks/Other: Mayonnaise, White Bread, Oranges, LeanFit Whey Protein Shake - Vanilla, Bananas, 2% Fat Milk, Pink Salmon (Drained Solids, Canned), Bulletproof Upgraded MCT Oil, LeanFit Whey Protein Shake - Vanilla, Bananas. more...