Refeed - awesome!

Had a refeed today. It was much needed. My last one was last Friday. I was totally prepared for this one. Yesterday I made a few concoctions.
1. Granola - Raw oats, wheat bran and flax mixed with olive oil, water, vanilla, splenda, and cinnamon. I added a bit too much olive oil which added up to 4 grams fat per 1/2 cup serving so I only had one serving for breakfast. It sure was filling!!! I only ate 1/2 cup, 1 egg, and 1/2 cup egg whites and I was sooooooooo full - not even a sugar craving. I had to force my fruit before my workout 3 hours later. Anyone have a low fat granola recipe? It is hard to make granola without oil. I shouldn't have added flax seed to the recipe but I did. It gave it fiber but added to the fat content. Next time I won't do this.

2. Trail mix - popcorn, cheerios, fiber one, and wheat bran tossed in worst. sauce, soy sauce, 2 T low fat butter (not the greatest choice b/c hydrogenated soybean oil but I didn't want the fat), chili powder, onion powder and baked for 15 minutes. It was really good and was a lot like chex mix!!! I loved it.

3. Two servings whole wheat rigatoni with 1/2 cup tomato sauce a bit of parm cheese and spices, 2 servings frozen broccoli, 1/2 tsp olive oil, and a can of tuna.

So my whole day was this

B 9 am: 1/2 cup granola (couldn't resist the temptation!), 1 egg, 1/2 cup egg whites, coffee, tea

Pre-workout 11 am: 1/4 scoop Pro 5 whey, 3/4 cup raspberries, 1/4 cup cranberries, 4 strawberries, 1/4 Lite Yogurt

Depletion - see below

Post-workout 2 pm: trail mix (mostly popcorn at this point for the high GI), 1 scoop pro 5.

Totally full till dinner 5 pm: 2 servings whole wheat rigatoni stuff from above, 1 head romaine, 1 cup fiber one cereal.

So full of energy so I went for a 40 min bike ride for fun 6 pm- nothing intense.

7 pm showered and then ate 1 cup fiber one, 1 cup uncle sam's cereal, and then almost the rest of the trail mix, 1 Lite yogurt, 1 small whole pumpkin baked then cooled for sweetness. The trail mix wasn't bad calorie wise. I consumed 8 of the total 10 cups which was for 8 cups: 800 cal 24g fat 192g carbs 78g fiber 30g protein.

so, it's 8 pm I'm stuffed and have no desire to eat. I probably will get some protein before bed but for now here is my breakdown:

Click totals for charts!
Totals:
2,701 cal
55g fat 15%
526g carb 63%
176g fiber
180g protein 22%

I went a bit over on protein and should have cut fat down by 5%.

My net calories were 1840.

My depletion workout was as such:

Bike ride warm up 12 minutes to the gym
Squats to parallel 4 sets - lbs: 115 x 12, 125 x 10, 135 x 10, 115 x 12
Split squats bar 75 lbs 4 sets each size 12 reps. - alternating between regular bar 2 sets and smith bar sets for learning balance
Seated Leg press 195 lbs 4 sets 12 reps
Stiff leg deadlift 100 lbs 3 sets 12 reps - energy starting to go down
Lunges 1 set 20 lb dumbbells each hand (legs giving at this point)
Thighs, hams, outer thighs, calves
shouldpress 25 lbs dumbells each hand (thought I could get some shoulder work in since I skipped Thursday but no energy left so quit)

Streched and bike ride home 12 minutes.

I was dead but at the same time full of energy. Those preworkout carbs for breakfast really helped me have strength! I can tell when I have energy because my 1 set of squats are not as hard. when I try to lift when I'm severely low on carbs I suffer tremendously.

My trainer recommended a higher carb CKD for me based on the amount of exercise I do. I will definately try to incorporate more healthy carbs around my training. I' been reading in the ketogenic diet book by Lyle McDonald the correct way to train with your refeeds. My depletion workout should be total body but oh well. I'd rather get my legs done and out of the way. Tomorrow I will do HIIT and finish up my shoulder work to establishing ketosis again. Maybe bike riding tomorrow night weather permitting. It is suppose to rain all week. Bummer. I'd like to bike to work but it is hard to know if I'll have enough energy to train if I bike ride. Tuesday will be chest, bis, and abs to get into further into keto mode. Bike riding for sure Tuesday if it doesn't rain.
Wednesday will be pure cardio.

Don't think my refeed was super great but think that what I did eat was pretty dang clean. Wish my carbs were a bit higher and my fat intake lower but live and learn. Ya know, I actually like eating clean. I noticed I wasn't ravenous like I am during keto. During keto with my training I find I am always lethargic, tired, and in pain. I either need to cut down on the training or up my carbs a bit.

Well, ta ta for now! I'm very full and bloated. Since I haven't a had a period for so long I've been taking estridiol and now have incorporated Provera again to mimic a period. I'm approaching the end of a "cycle" so the bloating is even worse. And can we say cramps!!?! I can't wait to get this test over with the whole hormone thing.

PS - Was riding my bike up a hill today and was tired so I was looking down. BAD IDEA!!! I hit a car!!! lol Ouch!