Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

[MimiMomma]

It's Maui. I can't remember which beach. It was a great time though, the last big vacation before kids. Those were the days.....

[MimiMomma]

Hummingbird - Could you give me an idea of what a refeed day is for you? I noticed that you have no frankenfoods in your avatar and I'm a huge believer in fresh foods although it's really hard to get away from all processed foods. I would rather fill my refeed days with steel cut oats for breakfast or a sandwhich on wheat bread. Also, I love fish but I find I get pretty hungry eating low fat fish and keeping my carbs low. So would fish be a good thing on refeed days and maybe have a small side of pasta and veggies. My head is so into low carb it's hard to even think of how to fill 300 carbs in 24hours.

ok I am off to see if you have a journal here and I will look for Twyla's too. I am very interested in how she handled her first refeed. I don't know why I'm so stressed about eating some darn carbs! I can think it through and it makes sense but then I am so afraid!

[amiga74]

hi Minimomma,
Hummingbird is right about checking out Twyla's log. it is inspiring and helpful. most everyone seems to feel hesitant about their first refeed, but i think what you have listed already looks fine. oats and bread are great. if you want some fruit, yes, esp. around your workout but keep it minimal. Think low fat, too.
Best of luck!
amiga

[hummingbird11]

Originally Posted by btinc

The basics of a refeed:

Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers

If its low fat or fat free, have at it! Remember, no additional fats.

WATCH-ME'S Goal Seeking Journal

The Butterfly Connection

Eat a piece of fruit (sugar) before your morning depletion work-out. Then let the carb-fest begin!

[MimiMomma]

I did my first refeed yesterday. I was SO nervous and I still am! I measured yesterday morning and I had lost another inch, so in a little less than a month I am down 8 inches. I think I did ok yesterday, I ate a banana and 45 minutes later I did my workout. I did 18stations with 10 - 12 reps each, then I went for a swim. Throughout the day I ate a waffle, turkey burger w/ wheat bun, hot dog w/ white bun, beans, a little potato, handfull of tortilla chips and about 1/2 cup ice cream. I had a few other little things throughout the day but I really tried to keep it low fat and as much fiber as I could.

calories ..... fiber ..... net carbs ..... protein ....... fat
2100 .......... 21g …....... 237g ……..... 54g ........ 99g
.................................. 41% …........ 10%….......43%

Hope I did ok!

[btinc]

Originally Posted by MimiMomma

I did my first refeed yesterday. I was SO nervous and I still am! I measured yesterday morning and I had lost another inch, so in a little less than a month I am down 8 inches. I think I did ok yesterday, I ate a banana and 45 minutes later I did my workout. I did 18stations with 10 - 12 reps each, then I went for a swim. Throughout the day I ate a waffle, turkey burger w/ wheat bun, hot dog w/ white bun, beans, a little potato, handfull of tortilla chips and about 1/2 cup ice cream. I had a few other little things throughout the day but I really tried to keep it low fat and as much fiber as I could.

calories ..... fiber ..... net carbs ..... protein ....... fat
2100 .......... 21g …....... 237g ……..... 54g ........ 99g
.................................. 41% …........ 10%….......43%

Hope I did ok!

Fat content is to high.

[amiga74]

hi Btinc!

[MimiMomma]

Ugh. I hope I didn't mess myself up. Probably the potato salad and the hot dog. Dang it!

[btinc]

Originally Posted by amiga74

hi Btinc!

Hello Amiga

Originally Posted by MimiMomma

Ugh. I hope I didn't mess myself up. Probably the potato salad and the hot dog. Dang it!

Up your carbs another 100 grams drop your fat down to the 50 gram range.

[MimiMomma]

Originally Posted by btinc

Up your carbs another 100 grams drop your fat down to the 50 gram range.

Am I ok to do another refeed in 5-7 days or should I start over with 12 days since I goofed the fat?

[btinc]

Originally Posted by MimiMomma

Am I ok to do another refeed in 5-7 days or should I start over with 12 days since I goofed the fat?

Once a week, you may need 2 a week later on depending on circumstances. No need to wait 12 days.

[MimiMomma]

Thanks for all the help. I really want to do this the right way. This morning, out of complete curiosity, I got on the scale. I didn’t gain a single ounce! I thought I would have some water retention or the fact that I ate too much fat would mess me up but no weight gain. That made me feel SO good. I was so nervous that this plan was too good to be true but it’s not; it is the real deal!! I’ve also been bouncing off the walls with energy and it feels SO good. This week I am increasing my workouts and I can’t wait!!

This rocks!!

[hummingbird11]

Go MiniMomma!! l
When is your next refeed? Me/Meek are planning ours for Friday, July 11th.

I too, had a problem with too much fat during my two refeeds in May. It's hard to switch from 6 days of high fat/low carb to 1 day of low fat/high carb - it's a mindset thang.

But I know we will ALL nail it on the NEXT refeed!
I'm going to plan my menu & calculate my macros in advance this time!

Originally Posted by MimiMomma

Thanks for all the help. I really want to do this the right way. This morning, out of complete curiosity, I got on the scale. I didn’t gain a single ounce! I thought I would have some water retention or the fact that I ate too much fat would mess me up but no weight gain. That made me feel SO good. I was so nervous that this plan was too good to be true but it’s not; it is the real deal!! I’ve also been bouncing off the walls with energy and it feels SO good. This week I am increasing my workouts and I can’t wait!!

This rocks!!

[MimiMomma]

Originally Posted by hummingbird11

Go MiniMomma!! l
When is your next refeed? Me/Meek are planning ours for Friday, July 11th.

I too, had a problem with too much fat during my two refeeds in May. It's hard to switch from 6 days of high fat/low carb to 1 day of low fat/high carb - it's a mindset thang.

But I know we will ALL nail it on the NEXT refeed!
I'm going to plan my menu & calculate my macros in advance this time!

I'm planning my next refeed for the 12th. Saturday's are easier for me and I want to be on top of what I'm eating so I don't mess up again.

I'm calculating my menu for this week as well and then hitting the store to get everything together this morning. I can see that I tend to hold back at breakfast and lunch; then when dinner comes around I have too much eating to do. I'm also going to pick-up some protein powder because I am having a really hard time meeting my protein values for the day, I've also been short of calories but I'm still trying and adjusting and I'm sure I will get it right soon.

I'm changing my workouts this week. I'm going to do an hour of Callanetics M-F and 20 - 30 minutes of HIIT each day also. I want to make sure those inches keep coming off. I am leaving for vacation August 31st and I want to be in the best possible shape so that means bumping up my workouts.

Goal Stats
Calories – 1632
Protein – 150
Carbs – 20
Fat - 105

Saturday
Calories - 1392
Fiber - 7
Net Carbs - 21 - 4%
Protein - 98 - 29%
Fat - 100 - 67%

Sunday
Calories - 1432
Fiber - 3
Net Carbs - 17 - 4%
Protein - 105 - 30%
Fat - 105 - 30%

[hummingbird11]

I hear you. I'm going shopping Thursday night to get what I need for Friday.
(don't want it in the house before then -- too tempting!!)

PP is a great idea; I've been using JayRobb's. I like that it has no sugar (contains stevia) and only 1 carb per serving.

I'm going on vacay in Aug too! Aug 9-31 to Europe (Spain; France; Italy)

Where are you going??

[MimiMomma]

We are taking a cruise out of Puerto Rico. I hope we have a good time, it’s the first big vacation we’ve taken since we had kids. We flew to Florida and April and our youngest cried the whole plane ride, Ugh! We were “those” people. I’m so worried about flying all that way with them. I’m sure we will have fun, it’s just a whole different ball game with the boys. We will be celebrating out anniversary onboard and I plan on taking advantage of the free babysitting! I’m excited and nervous all in one. I’m also nervous about staying on plan, it’s going to be so hard to really track everything without fitday. I’ll just do the best I can and not worry too much.

You vacation sounds like a blast. You’ll have to post some pictures.

[MimiMomma]

My food stats from yesterday are not the greatest. I need more protein. Today will be better, I am promising myself.

Goal Stats
Calories – 1632
Protein – 150
Carbs – 20
Fat - 105


Monday
Calories - 1460
Protein – 108 – 29%
Net Carbs – 19 – 3%
Fat – 108 – 64%
Fiber - 6

Yesterday I did an hour of Callanetics and 20 minutes of HIIT, today the same. I’m not sure I nailed the HIIT workout yesterday but today I followed a routine that was posted on another tread. Hopefully I got it right today. Totally kicked my rear.

I think if I can get more protein in and a few more calories I will start to see some results. I sure hope so because I am really working hard. I’ve increased my workouts and I’m counting every bit of food that goes into my mouth, show me the results darn it!

[MimiMomma]

I have been having a hard time getting my numbers right. The last two days I've eaten fish and it has really helped get my protein up and keep the fat down. I started adding in coconut oil and that really increased my fat numbers. I need to eat fish more often; fine by me, I love fish. I also added a protein shake to get my numbers up.

Tuesday
Calories - 1673
Fiber - 9
Protein – 140 – 32%
Net Carbs – 17 – 2%
Fat – 120 – 64%
1 hour Callanetics – 20 minutes HIIT

Wednesday
Calories - 1439
Fiber - 2
Protein – 153 – 42%
Net Carbs – 13 – 3%
Fat – 89 – 53%
Push-ups and crunches

I was feeling great until yesterday. I woke up really sore and I just felt tired and blah. Last night before bed I noticed my tummy looked bloated. Overall I am feeling good though, my shorts feel extra roomy in the rear, thighs and waist. I feel much more firm all over. I was brushing my teeth this morning and nothing was jiggling around. I've been avoiding that scale even though it calls my name each morning. I'm going to stick under 20 carbs until my refeed Saturday but I think next week I want to increase my carbs by 5. It's amazing the energy I had the 3 days following my refeed to the energy I feel now. Also, the last time I increased my carbs to 30 I saw more weight loss.

I'm giving in and joining a gym this weekend, I need to start weight training and I just can't do it with toddlers running around the room in our subdivision workout rooms. Hopefully that will help speed things along. I'm also getting 10 1 hour training sessions to start with and hopefully they will get me going in the right direction.

In the meantime I'm open to any and all suggestions/input.

[amiga74]

your protein levels look pretty good to me!
over on the exercise and muscle matters board there is good info on HIIT.
best of luck joining a gym! it can be "you" time!

[MimiMomma]

Originally Posted by amiga74

your protein levels look pretty good to me!
over on the exercise and muscle matters board there is good info on HIIT.
best of luck joining a gym! it can be "you" time!

Thanks amiga74! I have been following you post for the HIIT routine.

[healthy lady T]

Hello Everyone,

I have been reading some of your posts. Unfortunately I can't read them all. Forgive me if you all have answered this somewhere else. Is there a book or ebook that details this way of eating? I have been a member on this website but last week is the first time I read this thread. I think this thread can greatly help me because of the working out I do weekly. I have struggled for a long time wondering if I was eating correctly for the workouts I do. I think this could help me get out of the plateau I seem to always be in. Can someone list there menu for a person that workouts at least an hour and a half to two hours a day?

[hummingbird11]

Hi Healthy Lady!

Here's a Summary of the info contained in this thread - happy reading!

The Keto Diet w/ ReFeeds & Weight Training - SUMMARY:
Team 11 ~ Boot Camp Butterflies ~ Gimme 12 Days! :)

The Basics of a Refeed:
Fat loss with ketogenic: cyclical & targeted ketogenic w/weight training

XO,
HB

Originally Posted by healthy lady T

Hello Everyone,

I have been reading some of your posts. Unfortunately I can't read them all. Forgive me if you all have answered this somewhere else. Is there a book or ebook that details this way of eating? I have been a member on this website but last week is the first time I read this thread. I think this thread can greatly help me because of the working out I do weekly. I have struggled for a long time wondering if I was eating correctly for the workouts I do. I think this could help me get out of the plateau I seem to always be in. Can someone list there menu for a person that workouts at least an hour and a half to two hours a day?

[hummingbird11]

Originally Posted by MimiMomma

Thanks amiga74! I have been following you post for the HIIT routine.

Hi MM, where can I find this info, thanks! HB

[healthy lady T]

Thanks Hummingbird,

I am going to read this material and look up my numbers on Fitday. I know I need to get organized to make sure my workouts go with my eating plan. Thanks again and good luck to you.