WATCH-ME'S Goal Seeking Journal

[lildragonfly]

[WATCH-ME-SHRINK]

Too funny, Marsha!

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NOTES ON TODAY'S REFEED OBSERVATIONS:

Began the depletion workout drained, thinking how will I do this -- (weights) -- with no energy? Waited about 25 mins after eating carbs before workout, but wasn't until another 25 mins or so into the workout that I began getting some energy. Finished up torqued. Thank goodness for the carbs!

So after the workout, out of curiousity, went back and re-read some notes on the Leptin posts BTINC shared, and it says:

When all is going well most will not notice a drop in performance until right before a refeed you may feel fatigued during your work out. However following the refeed you should feel energized while doing your resistance work. The further you get into keto you will be able to tell by your energy levels when a refeed is needed or you are close to needing one. Everything sounds good and your body is really adjusting to burning fat for fuel. Keep it up

I guess I had forgotten about that. Thankfully, keeping a notebook of "guidelines" is keeping me focused.

Completed: 45 mins circuit weight training, 18 mins ab work.

I am only able to use 15 lb weights with:
- one-arm bent-over rows
- first set of curls, ,
- shrug work
- first set of kickbacks
- a few dumbbell french-press reps, not many

Everything else, I have to use 10 lbs, which is not enough in most of what I do. So I'll need to get to Dick's soon to buy some "plateweights" to stick on the 10's to go up to 12, until I'm strong enough to work consistenlty with 15's.

All in all, good workout.

Bagels and maple syrup for post w/o meal. Gotta love THAT!

Off to a baby shower.

[WATCH-ME-SHRINK]

Refeed Day's End

The day ended with far more energy than it began. Very busy day, loads of stuff to do, places to go, baseball game, housework, and not enuf time to do it. Overwhelming at times. (Our team was down 3 to 1 by the 4th inning, and we came back in the 5th, winning the game in the 6th/final inning, 14 to 4!!!!!!!!!!!)

Decided to get in 20 mins of cardio and some isolated ab and gluteal work (10 mins) after dinner, while energy levels were still revved. Trying to eat 2500 today, and I ate just over that...so uh, I think I made it. Carbs WAY up thar! So weird that I really don't feel bloated or stuffed, maybe just a tiny bit in my abs, but not really. Not when you consider what all I've eaten today. That blows me away....

MAC TOTALS:

CALS 2706

FAT........51 GR.....17%
CARBS..503 GR....70%
FIBER.....34 GR
PROT 74 GR.....11%

Junk eaten: 1 chocolate choc/chip muffin, 1 bowl lowfat moosetracks icecream, 2 Weight Watcher cookies

Misc carbs: fruit, bagels, cereal, skim milk, bean burritos, popcorn, pretzels, dried fruit, asparagus

Tomorrow begins LC day, 30 or under, gonna back down to about 1700-1800 cals, but will have one last cheat meal at the end of the day before I begin carb rotations, starting Monday.

Monday will be a high day, 250-300 carbs, and high cals, prob around 2100, low fat.

Fingers remain crossed as I test the waters of new territory.

[WATCH-ME-SHRINK]

SUNDAY APR 27

DAY FOLLOWING REFEED

Began the day with a very light appetite. Imagine that. Had some yocheese & coffee before church. By noon, I was ready to eat.

Took advantage of glyocen levels and did 35 mins of lower body work, 8 mins abs, 20 mins HIIT

Began working on transcripts for court. Felt sleepy. Drank tea. Noticed I was not very hungry.

Since I'm starting a new eating plan of carb rotations tomorrow, I am supposed to have one free meal tonight. I haven't had that "free" meal yet. I'm not hungry, and can't decide what to have anyway. But maybe later I'll get the munchies and I'll have something fun. That happens at night sometimes, wanting to snack. Otherwise, very satiated ALL DAY.

TODAYS MACS

CALS 1332

FAT...............88 GR......59%
CARBS......... 45 GR......11%
FIBER ........................13 GR (32 NET CARBS)
PROTEIN......100 GR..... 30%

I've eaten about 1400 cals less today than yesterday.
Daggone!

My projected high day for tomorrow is not gonna be exact, but close. I'm to have 2100-2500 cals. I'm a little short on cals, but the macronutrients are pretty much on target and at their limits, so I'm gonna go with what I have planned:

TOTAL CALS: 1984 PROT 134 - 26 %, CARBS 308 - 57%, FAT 30 - 13%

PRE WORKOUT MEAL 182 CALS 3 GR FAT 28 GR CARBS 13 GR PROTEIN

½ C SKIM MILK
1 C CHEERIOS
1 T PROTEIN POWDER

POST WORKOUT MEAL 138 CALS 2 GR FAT, 16 CARBS, 17 PROTEIN

½ SCOOP PP
½ CUP CHEERIOS
1/3 C SKIM MILK

BREAKFAST (MEAL 2) 403 CALS 2 GR FAT, 80 CARBS, 20 PROTEIN

1 WHEAT BAGEL
1 MED BANANA
2 SL TURKEY BREAST

MORNING SNACK 140 CALS 1 GR FAT, 16 CARBS, 13 PROTEIN

CARB MASTER YOGURT
CARAMEL MINI RICE CAKES

LUNCH (MEAL 3) 577 CALS 9 GR FAT, 105 CARBS, 26 PROT

QUAKER WEIGHT CONTROL OATMEAL
W/ 1 TBS PP
1 BAGEL
½ T NATURAL PB
1 MED BANANA

AFTERNOON SNACK 60 CALS 0 FAT, 13 CARBS, 1 PROT
CARAMEL MINI RICE CAKES

DINNER (MEAL 5) 405 CALS 11 FAT, 47 CARBS, 32 PROT

TURKEY BURGER
4 OZ BROCCOLI
CARAMEL RICE CAKES
1 CUP CHEERIOS
½ CUP SKIM MILK

NIGHTTIME SNACK IF NEEDED (YEAH, RIGHT!)

CARB MASTER YOGURT 80 CALS 1 GR FAT, 3 CARBS, 12 PROT

This will be followed by two medium days, a high/med day, two more medium days, and then a low day.

Friday ends up being a medium day, and it's supposedly Day One of T.O.M. It will be interesting to see how my cravings kick in (or not) during this whole week of cycling.

We shall see. Anxious to see what these changes have in store for me.

I am working it 100%.

[lildragonfly]

[hummingbird11]

Hi Twyla!

What kind of changes do you hope to see? I'm just curious because from your photo, you seem to be at an ideal weight with excellent muscle tone.

I know one's own body perspective is uniquely personal, but IMO, I just can't imagine how much more you need to change!

What kind of change are you seeking?

XO,
HB

[WATCH-ME-SHRINK]

Hey, HB. Thanks for that encouragement.

Just working on repairing a sluggish metab, trying to lose a few lbs, and most importantly lean out.

There's a method to all this madness!

[WATCH-ME-SHRINK]

Update: One bowl of Moose Tracks icecream ended up being my free meal last night.

Okay. Here goes.

[deacons98]

Hi Twyla!

Just checkin in to say hi!

Looks like you are doing really well! Seems like you have gained confidence with the refeeds, and are excited about the rotating this week! I really admire your ability to "experiment." I guess our bodies are our own labs!

I am still working on raising calories and was still losing weight steadily, though I seemed to have hit a mini-stall. My first instinct was to lower cals a bit, but that didn't work - so looking back over the last couple weeks, I realized I stalled when my cals started creeping down a bit. Sssoooo I am now upping them again and see where that takes me. Keeping macros the same for now. Decided not to change too many things at once!!

Best of luck this week on the rotation!! Thanks for sharing!

[WATCH-ME-SHRINK]

Hey, D.

Glad to know that the uptake in cals has been working to your advantage. And I know what you mean about "first instincts." I've been there too, and it's the natural thing to do. Counterproductive usually though.

I'm going nuts today. This is a high day on the rotation, LOTS of carbs, high cals, but very low fat.

And -- unfortunately -- it's either a), because TOM is days away and this is the onset of the "hungriest day of the month," or, b) it's a very low fat day. Not sure which. Point is:

I'M STARVING TO DEATH TODAY. I COULD EAT WALLPAPER.

Please let this feeling pass.

[lildragonfly]

[jjcanada]

Twyla! You go girl!

I LOVE, love, love reading your journal!!!

I admire your dedication SO much. And I numbers and analyzing and all that jazz so it is great to read up on what you've been up too and following your detailed progress!!

Glad to hear about another sucessful refeed and your new endeavour.

I hear you about the Low-Fat. On refeeds when I kept strict LF I could eat over 4000 calories no problem and still eat more!!!!

[lildragonfly]

Not sure why my pic not show... But it was homer eating a big doughnut!

[WATCH-ME-SHRINK]

Originally Posted by jjcanada

I hear you about the Low-Fat. On refeeds when I kept strict LF I could eat over 4000 calories no problem and still eat more!!!!

Do I really have to admit that I've eaten that many calories today, not to mention the fact that my mac limits were totally off the charts?

Wow....JJ & Marsha....How I needed both your support AND humor.....Me and Homer, we seem to have our issues.

Scratch this carb rotation. I need ketosis. Long-term treatment.

[deacons98]

aaawww Twyla, I am sorry you were sssoooo hungry today!! Between TOM, the low cals yesterday and the low fat - perfect storm for hunger maybe! Who knows, but sometimes there are days like that!

[lovenuts]

Just a little note to tell you that a week before TOM will visit I am totally famish too, been like that forever, maybe because of it and the increase of carbs it is worst for you this time. I have been reading you faithfully, and learning so much from your experiments. Thank's again Twila.

[WATCH-ME-SHRINK]

Originally Posted by lovenuts

Just a little note to tell you that a week before TOM will visit I am totally famish too, been like that forever, maybe because of it and the increase of carbs it is worst for you this time. I have been reading you faithfully, and learning so much from your experiments. Thank's again Twila.

Gigi, you're so right. It was suicide thinking that I was bigger than my hormonal monster. I can fight it, but not without strategic fuel, i.e., lower carbs, higher fat. Adding carbs, esp higher carbs and lower fat, at this time was setting myself up for a major crash-and-burn.

I'm not as invincible as I thought. This lesson should be branded in my brain for future planning.

"Endomorph: It's the endomorph that needs to pay the most attention to nutrient ratios.
Endomorphs are often insulin resistant and carbohydrate sensitive, so the high
carbohydrate approach is usually out of the question. A better starting point for an
endomorph might be around 50% carbohydrates. Then based on results, they may need
further reductions to about 40-45% carbohydrates. In extreme cases, a diet with 25-35%
of calories from carbohydrates may work best, although only for short periods of time.." -- .....hmmmm, such as hormonal times of the month...??????


But I've dusted myself off this morning, ready to reclaim what I had accomplished before the hit.

Here's to a good day.

[WATCH-ME-SHRINK]

Observations

Driving to work this morning, I was reflecting on my past progress. I thought about my control level when doing my refeed days. It was definitely a controlled refeed. My blood sugar was never out of control. It was a planned thing. They were actually beneficial. I actually felt energized hours into the refeed. Burning. Somehow I knew.

In contrast, what happened to me late afternoon yesterday -- the out of control feast -- cannot be compared to a planned refeed. My blood sugar was off the charts, my hunger and cravings totally consuming me, and without thought to either what I should eat or wanted to eat, I just began eating with abandon. Trying to conquer the hunger/cravings. And the result, a crash-and-burn energy level, bloating, discomfort, headache, defeat.

Huge distinction to be made.

Refeeds are not binges. They are a strategic method for altering our metabolisms.

Binges are a totally different ballgame.

I need to keep this in mind.

[lisabinil]

Originally Posted by WATCH-ME-SHRINK

Gigi, you're so right. It was suicide thinking that I was bigger than my hormonal monster. I can fight it, but not without strategic fuel, i.e., lower carbs, higher fat. Adding carbs, esp higher carbs and lower fat, at this time was setting myself up for a major crash-and-burn.

I'm not as invincible as I thought. This lesson should be branded in my brain for future planning.

"Endomorph: It's the endomorph that needs to pay the most attention to nutrient ratios.
Endomorphs are often insulin resistant and carbohydrate sensitive, so the high
carbohydrate approach is usually out of the question. A better starting point for an
endomorph might be around 50% carbohydrates. Then based on results, they may need
further reductions to about 40-45% carbohydrates. In extreme cases, a diet with 25-35%
of calories from carbohydrates may work best, although only for short periods of time.." -- .....hmmmm, such as hormonal times of the month...??????


But I've dusted myself off this morning, ready to reclaim what I had accomplished before the hit.

Here's to a good day.

Twyla I am the same way during TOM but I have come to accept the fact it's going to happen. I try to be prepared and eat every 3 hours so I keep a full satiated feeling and have tons of lc food and snacks handy. I figure that a lc pigout beats a carb laded junkfood one every time. Then like Scarlett said "Tomorrow is another day!"

[WATCH-ME-SHRINK]

I know, Lisa. So true. So many of us have to raise our fat/protein/cals during this time to quench our appetites, but adding the carbs into that mix spells disaster obviously.

Thank goodness I have regained control today. Day and night difference from yesterday.

One thing about having extra carbs to fuel my workout yesterday morning, as I mentioned, it really did help -- it was a noticeably different energy level. I did Turbo Jam yesterday morning with weighted gloves. Anyone who does TJ knows it's not for sissies, and it will kick your butt w/o the gloves, much less with them. Many times I've had to grab the water bottle in between sessions, catching my breath, and those punches would get a little wimpy at times, trying to catch my breath and hang on to energy levels. Not Monday. I was kicking, punching and slamming all the way through with high intensity, even at the end of the workout.

I attribute this to the extra carbs. (The refeed was Saturday. Sunday was a rather low cal day for me.) But after about 25 mins of eating the carbs Monday morning, the surge seemed to hit. So that was a good thing. The silver lining to my high carb disaster.

Carbs can be a good thing if consumed at the right time and in the right amounts, balanced with other physiological considerations -- all things considered.

[lisabinil]

Originally Posted by WATCH-ME-SHRINK

I know, Lisa. So true. So many of us have to raise our fat/protein/cals during this time to quench our appetites, but adding the carbs into that mix spells disaster obviously.

Thank goodness I have regained control today. Day and night difference from yesterday.

One thing about having extra carbs to fuel my workout yesterday morning, as I mentioned, it really did help -- it was a noticeably different energy level. I did Turbo Jam yesterday morning with weighted gloves. Anyone who does TJ knows it's not for sissies, and it will kick your butt w/o the gloves, much less with them. Many times I've had to grab the water bottle in between sessions, catching my breath, and those punches would get a little wimpy at times, trying to catch my breath and hang on to energy levels. Not Monday. I was kicking, punching and slamming all the way through with high intensity, even at the end of the workout.

I attribute this to the extra carbs. (The refeed was Saturday. Sunday was a rather low cal day for me.) But after about 25 mins of eating the carbs Monday morning, the surge seemed to hit. So that was a good thing. The silver lining to my high carb disaster.

Carbs can be a good thing if consumed at the right time and in the right amounts, balanced with other physiological considerations -- all things considered.

I agree totally on this. I had my refeed Sat-Sun and Monday after work exercised and had more zip and was able to complete the whole routine. Man you are one lean mean fighting machine!

[WATCH-ME-SHRINK]

TUESDAY APR 29 08

Back in control today. Energy levels have been better. I think I just need to catch up on sleep a bit. Took a 2-hour nap after the carb fest last night (carb-induced, no doubt), and took a 40 min nap this evening. I don't nap a lot, so when I do, it means my body is craving rest.

Hunger levels far more manageable today. Thoroughly enjoyed spaghetti squash with dinner. Felt great to eat healthy again.

TOTALS

CALS 1696

FAT.............103 GR.....54%
CARBS..........51 GR.....10%
FIBER...........16 GR
PROTEIN......139 GR.....32%

WORKOUTS: 1 Hour Super Callanetics early a.m., 20 mins HIIT later evening

[hummingbird11]

Wow, Twyla.
So much good information & inspiration here in your Journal. Thank you for sharing your trials & tribulations with us!
And thank you for the info re: HIIT, etc. I've been sharing all that I learned from you!
And this evening, I'm going to do my first HIIT Elliptical session, check-out this article:

An Interval Training Workout That Works Very Well
Get Rid of Stubborn Body Fat With Interval Training

I have used several variations of this workout for 6 years and it keeps me at 6 to 8 percent body fat year round.

1) Hop on a treadmill, exercise bike, or elliptical machine

2) Walk or ride at a Steady State Cardio Pace for 1.5 minutes

3) Jog or peddle fast for 30 seconds (set the resistance higher)

4) Go back to the same Steady State Cardio Pace for 1.5 minutes

5) Jog or peddle fast for 30 seconds (higher speed/resistance than the first time)

6) Repeat this for 20-30 minutes

Note: Start off the 30 seconds sprints at a moderate pace and go a bit faster for each of the remaining sprints. The last 30 second sprint should be your toughest. It is a good sign if you are short of breath, your skin is hot, and you are sweating. This is what will cause an increase of HGH in your body. Some people call this the "HGH flush"...this is what you are aiming for. Interval Training is tough, but you will love the results!