Refeed day!

Today is my refeed day and I've followed it to the best of my ability. I did eat too much fat already today. I was soooo hungry and needed something so I ate an egg yolk. so, here is my day so far.

B: 1 egg, 2 egg whites, 1/2 T coconut oil, 1 la tortilla factory low carb wrap to give me a bit of energy I suppose. I kinda ate 2.5 last night which was a guess the beginning of my refeed. I've read that you can do a 48 hr refeed so I'm not concerned with this. I did go over calorie wise yesterday. I was very hungry and so tired!

Pre-workout: 11 strawberries. Boy were they good! I had frozen fresh ones and they were thawing. they get so sweet when they thaw. mmmm . . .
Also, 2 oz activa light yogurt

Post-workout: 1.25 scoops EAS whey, 2 tsp pure cane sugar, 1/2 cup Uncle Sam's cereal

Lunch: 26 Kashi TLC whole grain crackers, 1 egg white, 1 egg, 2 almonds

I'm so full now. Before my workout I took two AMPS. I hate having to rely on this stuff. I only use it 2-3 times per week as I don't want to become addicted and rely on it fully. My depletion workout was great. I just wish I had more time for more cardio after my HIIT session!!! I was on a role and it felt so good to have my heart going at 144 without trying by the end.

Seated Cable rows:
12 x 75 lbs
10 x 90 lbs
8 x 95 lbs
10 x 75 lbs

Lat pull down
12 x 75 lbs
10 x 80 lbs
10 x 80 lbs
10 x 80 lbs


Dumbbell Shoulder Press
12 x 30 lbs (each hand)
10 x 30 lbs
8 x 35 lbs
8 x 30 lbs

Barbell Curl
12 x 35 lb bar
12 x 35 lb
10 x 35 lb

T - bar beth over row
12 x 35 lbs
10 x 40 lbs
8 x 45 lbs
10 x 40 lbs

Reverse cable curl
10 x 40 lbs
9 x 50 lbs
10 x 45 lbs

Hanging leg-hip raises
2 sets 16 reps

Alternating dumbbell curl
12 x 15 lbs (each hand)
7 x 20 lbs then transitioned into 3 x 15 lbs
10 x 15 lbs

Dumbbell Lateral Raise alternating with Front raise
12 x 12 lbs (each hand) alternating 12 x 8 lbs (each hand)
12 x 12 lbs alternating 12 x 8 lbs
12 x 12 lbs alternating 12 x 8 lbs

Posterior Deltoid Dumbbell raises
3 sets - 12 x 8 lbs each hand

Between sets I did:
squats 3 sets 65 lbs on my back (45 lb bar + 10 lbs each side added).
front squats same pounds 2 sets

This was the 50 minute period so I hopped on the bike and did HIIT - 10 rounds. The amp really got my heart rate up so I had to rest 50-55 seconds rather than my usually 45 seconds between the high points so that my heart could drop between 142-145.

What was really great is I only went through 1.5 L of water and didn't yawn at all during my lift! I usually yawn though a whole arm workout. I'll post my blog on my usually battle with hyponatremia later today.

So, I'm really full and feel I've done bad today. I just want to burn of all my calories. I'm going to enjoy this refeed thing for all it's worth and not stress too much. I stressed when I started eating this morning. The fruit didn't bother me but the fact that I ate cereal in the middle of the day did. I wanted some broccoli and some salmon - not high carb stuff. But I knew if I didn't eat it I would be miserable for the rest of the day an have no energy today or tomorrow. We'll see how the rest of the day goes.

I've been researching refeeds and stuff and came across this:
http://www.bodybuilding.com/fun/trans69.htm

what a transformation!!! I wish I could get to 9% body fat at most! My goal is 14% but right now I work a desk job and am scared that is never going to happen. It is hard to schedule training around work and food. Timing is everything and the hardest thing for me right now. My motivation goes down the tube after 3 pm in the afternoon.

Does anyone know of an excel spreadsheet where I could put in my weight, enter my macro goal, how many meals I want to eat in a day and the macros per meal, and then have excel spit out a nice pretty picture of how many calories, carbs, fats, and proteins calorie and gram totals I can eat per meal? Boy, wouldn't that be nice to toy with. I might play around to see what I can do but I'm no programmer.