For the love of the PSMF...thread for the refeeders and free mealers - Page 26

southerngal · 10-19-2007, 06:53 AM

You are right, I didn't fully understand the depletion workout. I was following the thread closely and then work got busy and I missed somethings. I do think I understand the basics of the keto eating and I'm starting to get the workouts. Here is generally my workout schedule:

S: 45 minute cardio workout
M: 45 minute weight training class (works all muscles, lower amounts of weight, but higher reps)
T: 60 minute spinning class
W: break or 30 minute weight training on my own (routine varies)
T: 45 minute spinning class
F: 45 minute weight training class
S: 45 minute cardio workout

I usually make it the gym about five times a week so I don't get all of these workouts in. If you have suggestions for mixing it up, I'd be happy to hear them. I like the classes because they push me harder than I push myself and they have helped me build endurance and strength.

I won't be doing another refeed until my wedding (two weeks away) unless you think I should. I thought I should focus on really getting into keto and then I'm going to be on a forced break for my wedding/honeymoon.

btinc · 10-19-2007, 07:18 AM

Quote:

Originally Posted by southerngal

.

I won't be doing another refeed until my wedding (two weeks away) unless you think I should. I thought I should focus on really getting into keto and then I'm going to be on a forced break for my wedding/honeymoon.

I would do one today or tomorrow, but the carbs would be lower than normal, then up until the wedding i would lower my salt intake up my water intake, keep your carbs very low, then take a break from dieting during the honeymoon, eat at maintenance and then come back and dial this in completely.

When you get back, with all the exercise your doing, you need more food, you can not keeping asking your body to drop weight with out eating, sounds crazy but you need to eat to lose weight.

elizabeth3860 · 10-19-2007, 11:30 AM

I have a question. I will be doing my carb-up tomorrow after my depletion workout. But I will start my dep. workout at 9:30 am. You mentioned that it sometimes takes a few hours to knock your body out of keotsis to deplete the glycogen. How much earlier should I get up to have some carbs. Would fruit in oatmeal be good? Or something that will digest faster?

southerngal · 10-19-2007, 11:35 AM

Quote:

Originally Posted by btinc

I would do one today or tomorrow, but the carbs would be lower than normal, then up until the wedding i would lower my salt intake up my water intake, keep your carbs very low, then take a break from dieting during the honeymoon, eat at maintenance and then come back and dial this in completely.

When you get back, with all the exercise your doing, you need more food, you can not keeping asking your body to drop weight with out eating, sounds crazy but you need to eat to lose weight.

Will do. How low should I go with the carbs? Between 20 and 30 or even lower? I find it hard to get super low because even things like eggs have 1 gr. of carbs and unless I cut veggies entirely I seem to end up between 20 and 30.

dbunny · 10-19-2007, 11:50 AM

hey everyone! gotta get caught up with you all- work is killing me this week and will continue to do so all next week!!
after refeed last weekend, leveled out yesterday, then am down 2.5 pounds today!
drank a "fawn shake" yesterday and today; i am going to see how it goes by replacing breakfast with it....it is a good way to get your veggies and other fun stuff in your system. i never thought that broccoli and spinach in a shake would be good, but it is!

hope all of you are doing great- i need to read up on the last few pages of threads to see how progress is going.

amiga74 · 10-19-2007, 11:53 AM

hey everyone!

southerngal, i'd keep the carbs as low as you can. 30 and under.

elizabeth-uh,sorry, dont know the answer there. maybe something really fast and easy?

dbunny-hi! how's it going?

btinc · 10-19-2007, 11:55 AM

Quote:

Originally Posted by elizabeth3860

I have a question. I will be doing my carb-up tomorrow after my depletion workout. But I will start my dep. workout at 9:30 am. You mentioned that it sometimes takes a few hours to knock your body out of keotsis to deplete the glycogen. How much earlier should I get up to have some carbs. Would fruit in oatmeal be good? Or something that will digest faster?

Fruit is the best option, liquid carbs like a soda pop. Half hour to hour before the work out is fine. You want quick acting carbs, oatmeal would be to slow.

elizabeth3860 · 10-19-2007, 11:59 AM

Quote:

Originally Posted by btinc

Fruit is the best option, liquid carbs like a soda pop. Half hour to hour before the work out is fine. You want quick acting carbs, oatmeal would be to slow.

Pop?!?! Pop?!?!?! *dancing like a moron* YES!

btinc · 10-19-2007, 12:01 PM

Quote:

Originally Posted by southerngal

Will do. How low should I go with the carbs? Between 20 and 30 or even lower? I find it hard to get super low because even things like eggs have 1 gr. of carbs and unless I cut veggies entirely I seem to end up between 20 and 30.

Like Amiga said, below 30 at this point i would go under 20. However between 20-30 will be good.

elizabeth3860 · 10-20-2007, 09:43 AM

Good afternoon all!

So i did my depletion workout today...had some strawberries and chocolate and sugar in my coffee. The whole time I felt like i was either going to faint or throw up

...but I made it through the whole thing. So i've started my carb-up, and I'm not going to go overboard with it today.

Hope everyone is having a great start to the weekend!

Bye!

amiga74 · 10-20-2007, 06:15 PM

nice job elizabeth! i think the feelings you had during the depletion are typical, but you did it! wtg!

today i ran 7 miles. i need to find a half-marathon to run, have never done that mileage before.

my folks are visiting tomorrow for the next few days.

have a good one, everyone!
amiga

elizabeth3860 · 10-20-2007, 07:32 PM

Congrats on the 7 miles amiga! I was training for a marathon when I hurt my knee...be prepared for running to take over your life

...I had 2.5 hr training runs on my long runs when I was running 23-25km...It's worth it though

Thanks, I wasn't sure if the fainting thing was supposed to be there, but I'm glad it's normal.

So for my carb-up today, I had
Milk w/pp after my workout
6 hermit cookies (my fav, they are small though)
1 burger w/bun
slice of choc cake
fries w/my chicken
wine...and some hallowe'en chocolate

hey dbunny - I hope work lets up a bit, glad to hear from you!

amiga74 · 10-20-2007, 10:18 PM

yum!

southerngal · 10-22-2007, 07:09 AM

So I did a depletion workout on Friday and a mini-refeed (not TOO many carbs). Then I have been basically on track all weekend. My carbs on Saturday were closer to 40 because I got my teeth whitened and was put on a restricted diet for 24 hours, but around 30 yesterday. I'll try to keep them even lower. I've been stuck around 133 for a week now. Bummer.

amiga74 · 10-22-2007, 08:07 AM

southerngal,
if you want to see the scale move you will have to drop your carbs down as low as you can go. Aim for 30 today, 20 tomorrow, or even 20-25 today if you can't drop down that far immediately.
i believe it is impt in your refeed that you get over 100 carbs.

southerngal · 10-22-2007, 11:34 AM

Ok, I'm trying to keep the carbs super low. Today's food:

B: hb egg, turkey sausage patties, coffee w/almond milk
L: fresh salad with turkey and ham
S: canadian bacon with cheese
D: roasted pork loin wrapped in pancetta (new recipe I am trying)

I believe the carbs should be right around 20.

elizabeth3860 · 10-22-2007, 12:08 PM

Anyone ever heard of the body for life challenge? Or entered it?

amiga74 · 10-22-2007, 12:55 PM

i only heard about it a few months ago when i discovered these bulletin boards, but then i went to the web site and checked it out. i think it looks pretty decent, and could be very motivating to do. plus, the bars and shakes could be replaceable with something else if you wanted, i think.

is it free?
are you thinking about it?

elizabeth3860 · 10-22-2007, 02:16 PM

yeah, i think it's free. You just put up your starting pics, your ending pics and send them in, along with the "how I did it" stuff...You can win a nice sum of cash.

I'll have to look into it more, but I'm pretty interested in it...

Cedar_03 · 10-23-2007, 06:51 AM

Hi all, I'm still around. I"m not sticking 100% to Lyles Plan, what I end up doing is severla days a week I PSMF a couple I eat normally and then about once every two weeks I eat more than maintance. This is working for me slowly. If anyone remembers I started at 340 and I'm down to 320. I'm also incredibly busy with school and work and moving, so I'm pretty stressed, but I haven't had a bad binge, a couple small ones, that I just ate a significantly less for the next day.
I haven't been able to catch up on this thread yet

But there looks to be some really good info here.
well just checking in.

southerngal · 10-23-2007, 08:26 AM

So I gained two pounds overnight! Yuck. I hope it's just water retention. Maybe I had too much salt yesterday? My calories were about 1600 and I was right on track with fats/proteins so it seemed like a good day.

Today's plan:

B: hb egg, turkey sausage, coffee w/almond milk
L: leftover pork tenderloin wrapped in pancetta
S: candadian bacon w/cheese
D: need veggies! arugula salad, not sure of the meat yet

workout: 60 minute spinning class

amiga74 · 10-23-2007, 09:35 AM

hi Cedar!
great to hear from you again! congratulations on the 20 lbs! that's fantastic! it sounds like despite your busy schedule you have a plan that is working! wtg!
keep it up!

amiga

southerngal · 10-24-2007, 06:45 AM

Two pounds are gone, I'm back to 132.5 today. I should really be down to 130 by the end of the week but we'll see. I have been really good about following the guidelines for keto--correct percentages of fats/carbs (under 20)/protein and calories at the right level. Plus exercise every day. Love it!

elizabeth3860 · 10-24-2007, 04:01 PM

Wtg southern gal! yahoo for 2 lbs! Keto is a pretty easy diet eh?

btinc · 10-25-2007, 09:16 AM

Hello Amiga, Eliz everything seems to be going good here and thats great.

Eliz, i will tell some think keto is grueling and almost impossible when it gets close to refeed and energy levels are near zero. However return on investment can't be beat. Keep it everyone.

elizabeth3860 · 10-25-2007, 09:23 AM

my weight is at 145, and i started keto at 140-141. What could that be? It's only been 3 or 4 weeks (not sure) so I know didn't gain that much muscle. Would taking creatine have some sort of effect on my weight? Measurements are also bigger...

amiga74 · 10-25-2007, 09:28 AM

just popping in to say hi! nice to hear from you all!

btinc · 10-25-2007, 10:01 AM

Quote:

Originally Posted by elizabeth3860

my weight is at 145, and i started keto at 140-141. What could that be? It's only been 3 or 4 weeks (not sure) so I know didn't gain that much muscle. Would taking creatine have some sort of effect on my weight? Measurements are also bigger...

Creatine, will fill the muscles with water, so yes the gain is from the creatine in the form of water. Once you stop the creatine you will drop the water.

elizabeth3860 · 10-25-2007, 12:09 PM

okay. Today is the last day of a 6 week cycle. So i'm not sure what will happen weight-wise now, but i'm hoping most of the muscle i've put on with the creatine won't go!

southerngal · 10-25-2007, 01:02 PM

Hey all. Yes, the two pounds was nice but 132 still isn't really a loss for me because I've been at 131-133 for two months now. I'm hoping keto will help me break out of that rut and get down a little lower. Hard to say how low my body will let me go because I love my muscle and I don't want to lose it. I'm 5'5" so 130 is certainly a decent weight for me, but I personally think 125 is more ideal.

I am noticing a change in terms of how I look and my muscles. I am looking much more toned and it's great. I added in a third weight training workout and I'm loving it.

Thanks again for all your support!

10-19-2007, 11:50 AM	#755
dbunny Senior LCF Member Join Date: Aug 2007 Location: orange, ca Posts: 625 Gallery: dbunny Stats: 5'10" WOE: Atkins	hey everyone! gotta get caught up with you all- work is killing me this week and will continue to do so all next week!! after refeed last weekend, leveled out yesterday, then am down 2.5 pounds today! drank a "fawn shake" yesterday and today; i am going to see how it goes by replacing breakfast with it....it is a good way to get your veggies and other fun stuff in your system. i never thought that broccoli and spinach in a shake would be good, but it is! hope all of you are doing great- i need to read up on the last few pages of threads to see how progress is going. __________________ GOAL: Drop 12 pounds in by June 20th 12 11 10 9 8 7 6 5 4 3 [COLOR="DarkOrange"]2.5[/COLOR] 2 1 Start date - 8/20/07 Round two - 6/16/08 pounds lost - 49.5 pounds left - 25.5 75 70 65 60 55 50 45 40 35 30 [COLOR="darkorange"]25.5 [/COLOR]25 20 15 10 5 0-goal! [COLOR="DarkGreen"]Couch to 5K - Week 6 Day 1- Done! Day 2- Day 3- [/COLOR] [COLOR="Purple"]Be your best in spite of your worst~ Benjamin Keech[/COLOR]

10-20-2007, 09:43 AM	#760
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	Good afternoon all! So i did my depletion workout today...had some strawberries and chocolate and sugar in my coffee. The whole time I felt like i was either going to faint or throw up...but I made it through the whole thing. So i've started my carb-up, and I'm not going to go overboard with it today. Hope everyone is having a great start to the weekend! Bye!

10-20-2007, 07:32 PM	#762
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	Congrats on the 7 miles amiga! I was training for a marathon when I hurt my knee...be prepared for running to take over your life...I had 2.5 hr training runs on my long runs when I was running 23-25km...It's worth it though Thanks, I wasn't sure if the fainting thing was supposed to be there, but I'm glad it's normal. So for my carb-up today, I had Milk w/pp after my workout 6 hermit cookies (my fav, they are small though) 1 burger w/bun slice of choc cake fries w/my chicken wine...and some hallowe'en chocolate hey dbunny - I hope work lets up a bit, glad to hear from you! Last edited by elizabeth3860 : 10-20-2007 at 07:37 PM.

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10-19-2007, 06:53 AM	#751
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	You are right, I didn't fully understand the depletion workout. I was following the thread closely and then work got busy and I missed somethings. I do think I understand the basics of the keto eating and I'm starting to get the workouts. Here is generally my workout schedule: S: 45 minute cardio workout M: 45 minute weight training class (works all muscles, lower amounts of weight, but higher reps) T: 60 minute spinning class W: break or 30 minute weight training on my own (routine varies) T: 45 minute spinning class F: 45 minute weight training class S: 45 minute cardio workout I usually make it the gym about five times a week so I don't get all of these workouts in. If you have suggestions for mixing it up, I'd be happy to hear them. I like the classes because they push me harder than I push myself and they have helped me build endurance and strength. I won't be doing another refeed until my wedding (two weeks away) unless you think I should. I thought I should focus on really getting into keto and then I'm going to be on a forced break for my wedding/honeymoon.

10-19-2007, 11:30 AM	#753
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	I have a question. I will be doing my carb-up tomorrow after my depletion workout. But I will start my dep. workout at 9:30 am. You mentioned that it sometimes takes a few hours to knock your body out of keotsis to deplete the glycogen. How much earlier should I get up to have some carbs. Would fruit in oatmeal be good? Or something that will digest faster?

10-19-2007, 11:53 AM	#756
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	hey everyone! southerngal, i'd keep the carbs as low as you can. 30 and under. elizabeth-uh,sorry, dont know the answer there. maybe something really fast and easy? dbunny-hi! how's it going?

10-20-2007, 06:15 PM	#761
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	nice job elizabeth! i think the feelings you had during the depletion are typical, but you did it! wtg! today i ran 7 miles. i need to find a half-marathon to run, have never done that mileage before. my folks are visiting tomorrow for the next few days. have a good one, everyone! amiga

10-20-2007, 10:18 PM	#763
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	yum!

10-22-2007, 07:09 AM	#764
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	So I did a depletion workout on Friday and a mini-refeed (not TOO many carbs). Then I have been basically on track all weekend. My carbs on Saturday were closer to 40 because I got my teeth whitened and was put on a restricted diet for 24 hours, but around 30 yesterday. I'll try to keep them even lower. I've been stuck around 133 for a week now. Bummer.

10-22-2007, 08:07 AM	#765
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	southerngal, if you want to see the scale move you will have to drop your carbs down as low as you can go. Aim for 30 today, 20 tomorrow, or even 20-25 today if you can't drop down that far immediately. i believe it is impt in your refeed that you get over 100 carbs.

10-22-2007, 11:34 AM	#766
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	Ok, I'm trying to keep the carbs super low. Today's food: B: hb egg, turkey sausage patties, coffee w/almond milk L: fresh salad with turkey and ham S: canadian bacon with cheese D: roasted pork loin wrapped in pancetta (new recipe I am trying) I believe the carbs should be right around 20.

10-22-2007, 12:08 PM	#767
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	Anyone ever heard of the body for life challenge? Or entered it?

10-22-2007, 12:55 PM	#768
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	i only heard about it a few months ago when i discovered these bulletin boards, but then i went to the web site and checked it out. i think it looks pretty decent, and could be very motivating to do. plus, the bars and shakes could be replaceable with something else if you wanted, i think. is it free? are you thinking about it?

10-22-2007, 02:16 PM	#769
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	yeah, i think it's free. You just put up your starting pics, your ending pics and send them in, along with the "how I did it" stuff...You can win a nice sum of cash. I'll have to look into it more, but I'm pretty interested in it...

10-23-2007, 06:51 AM	#770
Cedar_03 Senior LCF Member Join Date: Jan 2007 Location: Washington State Posts: 62 Gallery: Cedar_03 Stats: Start - 340/ \1st goal - 330 WOE: I eat food	Hi all, I'm still around. I"m not sticking 100% to Lyles Plan, what I end up doing is severla days a week I PSMF a couple I eat normally and then about once every two weeks I eat more than maintance. This is working for me slowly. If anyone remembers I started at 340 and I'm down to 320. I'm also incredibly busy with school and work and moving, so I'm pretty stressed, but I haven't had a bad binge, a couple small ones, that I just ate a significantly less for the next day. I haven't been able to catch up on this thread yet But there looks to be some really good info here. well just checking in.

10-23-2007, 08:26 AM	#771
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	So I gained two pounds overnight! Yuck. I hope it's just water retention. Maybe I had too much salt yesterday? My calories were about 1600 and I was right on track with fats/proteins so it seemed like a good day. Today's plan: B: hb egg, turkey sausage, coffee w/almond milk L: leftover pork tenderloin wrapped in pancetta S: candadian bacon w/cheese D: need veggies! arugula salad, not sure of the meat yet workout: 60 minute spinning class

10-23-2007, 09:35 AM	#772
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	hi Cedar! great to hear from you again! congratulations on the 20 lbs! that's fantastic! it sounds like despite your busy schedule you have a plan that is working! wtg! keep it up! amiga

10-24-2007, 06:45 AM	#773
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	Two pounds are gone, I'm back to 132.5 today. I should really be down to 130 by the end of the week but we'll see. I have been really good about following the guidelines for keto--correct percentages of fats/carbs (under 20)/protein and calories at the right level. Plus exercise every day. Love it!

10-24-2007, 04:01 PM	#774
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	Wtg southern gal! yahoo for 2 lbs! Keto is a pretty easy diet eh?

10-25-2007, 09:16 AM	#775
btinc Senior LCF Member Join Date: Mar 2007 Location: CA Posts: 528 Gallery: btinc	Hello Amiga, Eliz everything seems to be going good here and thats great. Eliz, i will tell some think keto is grueling and almost impossible when it gets close to refeed and energy levels are near zero. However return on investment can't be beat. Keep it everyone.

10-25-2007, 09:23 AM	#776
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	my weight is at 145, and i started keto at 140-141. What could that be? It's only been 3 or 4 weeks (not sure) so I know didn't gain that much muscle. Would taking creatine have some sort of effect on my weight? Measurements are also bigger...

10-25-2007, 09:28 AM	#777
amiga74 MAJOR LCF POSTER! Join Date: Jul 2007 Posts: 2,065 Gallery: amiga74 Stats: 167(1997)/147/ WOE: moderation/good stuff	just popping in to say hi! nice to hear from you all!

10-25-2007, 12:09 PM	#779
elizabeth3860 Senior LCF Member Join Date: Sep 2007 Posts: 130 Gallery: elizabeth3860 Stats: 158/151.5/130 WOE: South Beach Diet Start Date: March 24 2008	okay. Today is the last day of a 6 week cycle. So i'm not sure what will happen weight-wise now, but i'm hoping most of the muscle i've put on with the creatine won't go!

10-25-2007, 01:02 PM	#780
southerngal Senior LCF Member Join Date: Jul 2007 Posts: 142 Gallery: southerngal Stats: 145/143/125 WOE: Carb Cycling Start Date: August 2008	Hey all. Yes, the two pounds was nice but 132 still isn't really a loss for me because I've been at 131-133 for two months now. I'm hoping keto will help me break out of that rut and get down a little lower. Hard to say how low my body will let me go because I love my muscle and I don't want to lose it. I'm 5'5" so 130 is certainly a decent weight for me, but I personally think 125 is more ideal. I am noticing a change in terms of how I look and my muscles. I am looking much more toned and it's great. I added in a third weight training workout and I'm loving it. Thanks again for all your support!