EmbracingChaos Posted July 25, 2015 Author Report Share Posted July 25, 2015 Day 27. Started incorporating eating more nutty fats into my diet along with taking 1200mg of fish oil today. I typically only get my fats from beef and eggs, so I'd like to start varying that a bit. Still feeling beat to all hell; I'm hoping that the fish oil will reduce some inflammation I'm probably experiencing. It may be time to take a nice deload week and lift lighter. Food:2 cucumbers12 oz. chicken breast300g mixed vegetables8 oz. chuck tender steak1/2 can of refried beans51 grams of almonds1 banana Exercise2 miles 35 lb. weighted walkOverhead Press (warmup), 5x115, 3x125, 1x135, [10, 7, 6, 6, 6]x95Bench Press [5, 5]x165, 3x185 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 25, 2015 Report Share Posted July 25, 2015 Taking a deload week during a cut is a big no-no, so unless you plan on doing a diet break while doing that, I'd stronlgy recommend postponing that deload. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 25, 2015 Author Report Share Posted July 25, 2015 Yea it's kind of a rock and hard place deal. It's either risk losing lbm by deloading or risk injury. Definitely not diet breaking, I probably just need to watch my form real careful and make sure I get enough sleep. I've not been sleeping well, I'm sure that would help a lot.Sent from my iPhone using Tapatalk Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 25, 2015 Report Share Posted July 25, 2015 I can only recommend spacing out workouts a bit more or reducing volume to allow for more recovery. As Lyle recommends, up to 2/3rds of a reduction to both volume and training frequency can be applied as long as intensity is maintained. Combine this with the refeeds you're doing now and getting enough sleep and you should be okay. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 26, 2015 Author Report Share Posted July 26, 2015 Day 28. Went to a family birthday party at Pizza Ranch (all you can eat pizza) but I avoided eating that stuff. Then we had friends over for dinner w/ grilled chicken quarters. Food:1 bag of broccoli8 oz. chicken breast1 banana32g natural peanut butter2 grilled chicken quarters200g mixed vegetablessauteed bell peppers ExerciseRest day Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 26, 2015 Report Share Posted July 26, 2015 Good job mate. Takes some balls to go to an all you can eat pizza place on a cut and not getting any. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 26, 2015 Author Report Share Posted July 26, 2015 Good job mate. Takes some balls to go to an all you can eat pizza place on a cut and not getting any.Yea, it wasn't too hard because I've fought that battle so many times in the past. Now that I really only eat in the evenings it is definitely easier. I do love pizza though, and I do love eating all I can eat.Sent from my iPhone using Tapatalk Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 26, 2015 Report Share Posted July 26, 2015 That makes sense, even from a scientific standpoint. I recently read an article by Lyle where he reviewed a study about meal timing and ghrelin and it turned out that our body automatically increase ghrelin when it expects to be fed. Usually it only takes about a week or so to get used to a new time, but IF really profits from this I imagine. Still a good job, given that I can eat pizza hungry or not. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 27, 2015 Author Report Share Posted July 27, 2015 Day 29. Food fantasies are really amping up. Last night I was laying in bed trying to get to sleep and all I could think of was eating a big bowl of ice cream filled with crumbled Reese's Peanut Butter Cups. I'm starting to really look forward to my Thursday cheat meal. Food:2 cups baby spinach8 oz. chicken breast250g mixed vegetables1/2 can of refried beans1 lb. 93% lean beef1 banana10g raw almonds Exercise2 mile walk w/ dogDeadlifts (warmup), 2x9x205, 5x255, 2x3x285Barbell Squats 5x5x135Barbell Rows 3x5x165 Body Fat16.1%: 141.5 lbs (prior) - 142.9 lbs. (current) - +1.4 lbs. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted July 27, 2015 Author Report Share Posted July 27, 2015 Decided to re-brand myself as a Ranger and jump into the 6 week challenge that starts today. Mostly just to give myself some goals of doing some miscellaneous exercise I'm not overly fond of (weighted backpack walking) and keeping track of things I'm not overly fond of tracking (calories & macros). My daily stuff will all still go into my log, but I'll throw in a weekly summary of my goal results into the challenge since it will be more applicable there. 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted July 28, 2015 Author Report Share Posted July 28, 2015 Day 30. Monday/Wednesday are currently my super low calorie days now, basically doing a Protein-Sparing Modified Fast (PSMF) so that I can still remain in a decent deficit including taking my cheat meal each week. I just about hit 1g protein per lb. of lean mass on these days, but not quite, but the day before and after I make sure to eat increased protein so my average over the week is more than 1g protein per bodyweight. These kind of days used to be hard, but the 40-hour fasts now make them seem much easier. Food & Supplements:1 bag of broccoli24 oz. flounder filets4 fish oil capsules & multivitamin Exercise1 mile treadmill walk, 35 lb. weight, 6% incline, 3mph Body Fat16.0%: 141.0 lbs (prior) - 142.8 lbs. (current) - +1.8 lbs. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted July 29, 2015 Author Report Share Posted July 29, 2015 Day 31. Food:2 cups baby spinach4.5 oz. chicken breast300g mixed vegetables2 large eggs19.5 oz. chuck tender steak1 banana55g raw almonds4 fish oil capsules & multivitamin Exercise1 mile treadmill walk, 35 lb. weight, 6% incline, 3mphBarbell Bench Press (warmup), 2x8x145, 5x165, [3, 2]x185Barbell Overhead Press 5x5x105Dips 3 x bw x 8 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted July 30, 2015 Author Report Share Posted July 30, 2015 Day 32. Second very low-calorie day complete without any issues. A+ Mongolian Grill (Chinese Buffet) is on the menu for tonight after squats, deadlifts, and a massive bowl of corn flakes. I'm glad this day is here, I am completely ready to shovel food into my face. Food:16 oz. chicken breasts1 bag of broccoli4 fish oil capsules & multivitamin Exercise1 mile treadmill walk, 35 lb. weight, 6% incline, 3mph Body Fat15.9%: 140.6 lbs (prior) - 142.0 lbs. (current) - +1.4 lbs. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 30, 2015 Report Share Posted July 30, 2015 Enjoy it. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 30, 2015 Author Report Share Posted July 30, 2015 I usually eat all of my calories in a 2-3 hour window. Reading up on 5 hour refeeds (the shortest timeframe I see reference to), I see a lot of stuff saying that it HAS to be at least 5 hours. That is going to be a pain in the butt for me, I think, but I could try eating half of my corn flakes post-workout, chinese about 2-3 hours later, then the other half of the corn flakes when I get home? I can't see how it would possibly hurt to eat it in a shorter window (if anything I would think it would make the leptin spike higher) but it doesn't seem people agree with that. Thoughts? Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 30, 2015 Report Share Posted July 30, 2015 I've struggled a lot with this as well. I would eat the entirety of a 5 hour refeed in 1 hour and then sit there like "uhm..". The issue is that there's sort of a threshhold where more carbs doesn't mean more of a hormonal response, so it's simply more efficient to distribute a high enough amount of carbs over 5 hours than an amount 5 times as high over 1 hour. Your plan sounds good though. Cornflakes -> Chinese -> cornflakes should work well. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 30, 2015 Author Report Share Posted July 30, 2015 I've struggled a lot with this as well. I would eat the entirety of a 5 hour refeed in 1 hour and then sit there like "uhm..". The issue is that there's sort of a threshhold where more carbs doesn't mean more of a hormonal response, so it's simply more efficient to distribute a high enough amount of carbs over 5 hours than an amount 5 times as high over 1 hour. Your plan sounds good though. Cornflakes -> Chinese -> cornflakes should work well. That's what I'll go with then, thanks for chiming in. That's exactly how I would be after 1-2 hours sitting in a pile of plates and bowls... "So I'm supposed to keep eating? Keep eating what?" 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted July 30, 2015 Report Share Posted July 30, 2015 Precisely. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 31, 2015 Author Report Share Posted July 31, 2015 Day 33. I stretched out my eating window to roughly 3:15 PM to 8:45 PM (5.5 hours) to meet the minimum recommended refeed length. Started with half of the corn flakes, 1.25 hours later the rest of the corn flakes, an hour later went to the buffet, and then came home and spread out my frozen yogurt. Couldn't have been much better with my calories (I'd allocated 3,300 for it) but I do wish I could have managed to keep my fat under 50g. I took my food scale and found the average of all three plates of rice and the average of all three plates of meat and created a custom recipe that I can use from now on while eyeballing it (all three plates ended up roughly the same anyway). Food: MFP estimated 3,360 calories, 174p/462c/56f5 cups of corn flakes w/ 2 cups skim milk3 plates of Mongolian Grill each w/ 200g cooked white rice, 8 oz. chicken, and chili sauce/garlic3 cups chocolate frozen yogurt Exercise1 mile treadmill walk, 35 lb. weight, 6% incline, 3mphBarbell Squats (warmup), 5x5x145Deadlifts 5x6x205Pullups (bodyweight, neutral grip) 8, 8, 6, 6 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
MoodyBeth2 Posted July 31, 2015 Report Share Posted July 31, 2015 SeaBees are awesome and you'r battle log reflects that. You are an inspiration. Quote Link to comment
EmbracingChaos Posted July 31, 2015 Author Report Share Posted July 31, 2015 SeaBees are awesome and you'r battle log reflects that. You are an inspiration. Well thanks, I agree that Seabees are awesome. I'm not an inspiration for much but I appreciate the kind words nonetheless. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 1, 2015 Author Report Share Posted August 1, 2015 Day 34. It's hard doing a re-feed day and seeing everything basically stall for a few days. I'm trying to keep it in mind that it's just temporary water throwing everything off, and it should be gone in a day or two, but it's hard to keep perspective. Just have to keep pressing forward. Food:2 cups spinach16 oz. 93% lean beef1/2 can of refried beans400g mixed vegetables50g almonds32g natural peanut butter Exercise1 mile treadmill walk, 35 lb. weight, 6% incline, 3mphOverhead Press (warmup), 5x5x105Bench Press 5x5x155Dips 5 x 8 x bodyweightHandstand practice Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted August 1, 2015 Report Share Posted August 1, 2015 Absolutely know what you mean. It helps spacing refeeds out a bit, i. E. 7 days or longer between them. This way you get at least 1-3 days where you see some actual progress on the scale. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted August 2, 2015 Author Report Share Posted August 2, 2015 Day 35. Kept it lower calorie since it was a rest day. Food:463g yellow squash16 oz. chicken breast tenderloins220g mixed vegetables10g raw almonds1 banana Exercise:Rest Day Body Fat15.8%: 140.6 lbs (prior) - 142.2 lbs. (current) - +1.6 lbs. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 3, 2015 Author Report Share Posted August 3, 2015 Day 36. Went to a restaurant for dinner for my sister-in-law's birthday but only had a salad. Food:4 cups normandy vegetables5 oz. chicken breast tenderloinschopped salad at Bravo!1 lb. 93% lean beef2 servings rice1 can of enchilada sauce1 banana w/ 3 servings (1.5 cups) of chocolate frozen yogurt4 capsules of fish oil & multivitamin Exercise:Deadlifts (warmup), 2x9x205, 5x255, 3x285, 1x315Barbell Squats 5x5x135Barbell Rows 4x5x165 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
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