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Old 03-30-2008, 09:14 AM   #391
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[COLOR="Sienna"]I did it. I ate one-half of a cinnamon donut. I'm not sure what I was expecting, but whatever it was -- fireworks, food ******s? -- it didn't happen. Keeping fat low the rest of the day as I carb up.

At least I got my workout over. 45 mins of total body weights, circuit, no rest; 18 mins of Ab Jam.

I'm eating healthy carbs the rest of the day, no more junk.[/COLOR]
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Old 03-30-2008, 09:49 AM   #392
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Your doing great!!

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Old 03-30-2008, 05:39 PM   #393
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[COLOR="Sienna"]REFEED TOTALS FOR TODAY (as close as I could estimate it, because we ate dinner out)

CALS 2850
FAT 40%.............. 128 GR
CARBS 31%......... 241 GR
FIBER................. 32 GR
PROTEIN 27%..... 194 GR

I came pretty close to my target carbs, but went over in my target fat %'s and protein %'s. Cals were okay, maybe a bit under.

My biggest sins: Red Lobster biscuits, 1/2 donut, 1/2 baked potato, 2/3 of an orange, strawberries, protein/oat bread, 1/2 cup lowfat oreo icecream.

For my first refeed, it wil do. Learning process. No cravings right now. Ready to begin low carb high fat starting tomorrow and for the week.[/COLOR]
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Old 03-31-2008, 09:38 AM   #394
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Quote:
Originally Posted by WATCH-ME-SHRINK View Post
[COLOR="Sienna"]

So I'm doing a refeed.....why?

[/COLOR]
Why the refeed, to raise the leptin hormone, to signal the body that food and nutrients are still coming in and there is no need to store fat for a future famine, fuel for the weeks workouts. Faster metabolism more nutrients to build lean muscle tissue, the more lean mass you have the more calories you burn at rest, that is why strength training is always good. Sure the refeed will bind water to the cells, hince some water weight gain, but in the big picture it all works.

Your doing good keep it up.
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Old 03-31-2008, 12:33 PM   #395
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MONDAY MARCH 31 2008

[COLOR="Sienna"]Thought it would be helpful to note my observations of how my body feels today, the day following my first intentional refeed ever.

Due to the number of carbs ingested yesterday, it would not have surprised me at all to experience cravings today. Esp since some of those carbs involved simple sugars.

I'm really quite amazed. I have no cravings at all. I was a little hungry mid morning, but it was a high-intensity workout day for me, and that's a normal reaction in any event.

Here it is 3:30. My hunger levels are normal for this time of day. Actually, I'm quite satisfied at this hour.

I've had 1444 cals so far (66%F/13%C/27%P).

Very shocking to me that I'm not craving at all. Just wanted to make note of it.

I feel great.
[/COLOR]

Last edited by WATCH-ME-SHRINK; 03-31-2008 at 12:36 PM..
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Old 03-31-2008, 12:34 PM   #396
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Quote:
Originally Posted by btinc View Post
Why the refeed, to raise the leptin hormone, to signal the body that food and nutrients are still coming in and there is no need to store fat for a future famine, fuel for the weeks workouts. Faster metabolism more nutrients to build lean muscle tissue, the more lean mass you have the more calories you burn at rest, that is why strength training is always good. Sure the refeed will bind water to the cells, hince some water weight gain, but in the big picture it all works.

Your doing good keep it up.
Btinc, thank you so much. And thanks for stopping by.
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Old 03-31-2008, 05:05 PM   #397
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[COLOR="Sienna"]MONDAY'S TOTALS:

CALS 2078

FAT 61%..............142 GR
CARBS 6%..............39 GR
FIBER.................... 13 GR
PROTEIN 32%........162 GR

WORKOUTS: 40 MINS TURBO JAM, (USING WEIGHTS); 12 MINS AB JAM; 5 MINS PELVIC THRUSTS/BUTT WORK
[/COLOR]
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Old 04-01-2008, 12:16 AM   #398
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On your next refeed concentrate on getting your fat intake down get as low as you can while still getting your carbs ingested and in the morning when you start the refeed it's ok to have simple sugar, and in the afternoon go to the complex carbs.

Last edited by btinc; 04-01-2008 at 12:18 AM..
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Old 04-01-2008, 06:06 AM   #399
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"On your next refeed concentrate on getting your fat intake down get as low as you can while still getting your carbs ingested and in the morning when you start the refeed it's ok to have simple sugar, and in the afternoon go to the complex carbs."


Got it. I will plan further ahead for the next time.

Speaking of the next time, I'll have to figure out when that might be. I want to stick with ketogenic all of this week for sure (higher fat, low carbs) because of cravings that typically hit about 4-5 days before that wonderful time of the month that I so enjoy! Afraid a refeed in the midst of that may start a volcanic eruption of cravings.

But at least I know what to do the next refeed. I'll do better the next time.
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Old 04-01-2008, 08:14 AM   #400
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Refeed once a week. You do need to know in most cases when you get as lean as you are and you want to get leaner the way to go about it will be smaller more frequent refeeds, and this where i like a carb rotation diet. High, med, low.
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Old 04-01-2008, 09:49 AM   #401
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Okay. I guess that means I'll be refeeding -- more structured and effectively, of course -- this coming Sunday. Yikes. That's like intentionally driving into a mine field, a little Russion Roulette?

Okay. I'm gonna start planning eats NOW.
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Old 04-01-2008, 12:09 PM   #402
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Old 04-01-2008, 03:50 PM   #403
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[COLOR="Navy"]EXACTLY, Marsha!
[/COLOR]

[COLOR="brown"]TUESDAY TOTALS

CALS 1934

FAT 57%.............125 GR
CARBS 6%.......... 36 GR
FIBER................ 13 GR
PROTEIN 35%..... 164 GR

Felt very satisfied all day today. More so than yesterday. Was hoping that pattern would follow, and it did. My body is reacting as I am expecting it to. This is a good thing.

Workouts: SLOTH --:blush: -- overslept this morning. Squeezed in a "beginner" workout after work with Callanetics Evolution. Not as intense as Super C.
Will go on a power walk 30 mins later this evening.
80 pushups this morning in my office (4 sets of 20)
[/COLOR]
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Old 04-02-2008, 03:30 PM   #404
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[COLOR="Sienna"]WEDNESDAY - APR 2

I noticed my hunger was just SLIGHTLY more noticeable today, sort of the gnawing craving thing as opposed to true hunger, which may just be the beginning of the onset of TOM cravings. Usually by this time (four days away), the cravings/hunger are far worse, so I'm hanging on. Keeping fat high, of course, helps.

CALS 1960

FAT 63%.............. 138 GR
CARBS 7%........... 44 GR
FIBER ................. 14 GR
PROTEIN 30%...... 147 GR

WORKOUTS:

Super C at 5:30 a.m. - One hour
Upper body weights 5:00 p.m. (10-15 lbs) 30 mins

[/COLOR]

Last edited by WATCH-ME-SHRINK; 04-02-2008 at 03:31 PM..
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Old 04-02-2008, 06:56 PM   #405
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WEDNESDAY NIGHT UPDATE.

I got hungry around 9:30. Ate a boiled egg, a little bit of chicken salad, a spoonful of jalapeno peppers (for kick) and a spoon of cole slaw.

Keeping myself honest.

2226 cals total for the day.
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Old 04-03-2008, 06:24 PM   #406
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[COLOR="Sienna"]THURSDAY'S TOTALS

I don't know. Suffice to say, probably around 2300+ in calories, probably around 40 net carbs. Quit tracking when I ran out of time this evening....hectic day. Ate a Whopper from BK, no bun or ketchup...wanted a spicy Baconator from Wendy's, but didn't want to cross and recross three lanes of traffic at rush hour -- wasn't worth it -- went for the Whopper instead to appease the hunger that had begun this afternoon.

Feeling very tired and no energy tonight. Wanted to chart this stuff before I go to bed, which will be soon.

Only did 15 mins of elliptical today. I guess you could call this a non-workout/rest day.

A long, good night's rest should do me good.

[/COLOR]
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Old 04-05-2008, 05:21 PM   #407
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[COLOR="Sienna"]FRIDAY April 4 ended up having to be my refeed....no options. Pre TOM crap hit like a hurricane. Probably close to 3000 cals. I quit counting.

Back to calmer seas today.

SATURDAY April 5

Cals 1702

FAT 56%............. (108 GR)
CARBS 14%........ (71 GR)
FIBER 25 (YES!)
PROTEIN 29%......(122 GR)

WORKOUTS: 43 MINS Turbo Jam; 25 mins Callanetics legs/hips

[/COLOR]
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Old 04-05-2008, 05:23 PM   #408
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I ate about the same calories today, Twyla.

Good job!
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Old 04-06-2008, 06:22 PM   #409
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Lora, good to know I'm not the only hungry woman on the planet.

[COLOR="Sienna"]SUNDAY APR 6 2008

Amazing how things can calm right back down after a storm hits. Only two days after my PIG OUT, I'm seeing a "shrinking" and leaning, and this is NOT the time of month I'd expect to see that, and especially not after all the crap I ate on Friday. Lordy, mercy, I ate without shame!

CALS 1857

FAT 48%............101 GR
CARBS 13%........ 66 GR
FIBER................. 21 GR
PROTEIN 39%.....169 GR

WORKOUTS:

38 mins circuit weight training; 15 mins steady cardio

I noticed I was struggling with the cardio AFTER the weights. Really pushed myself with weights today. Used 15 pounds most of the workout. Was getting really tired by the end, and had to use 8 lbs for the lateral arm raises.
The biceps and back received the most emphasis today. Felt good.

Enjoyed my protein bread and cottage cheese following the workout. Hit the spot.

[/COLOR]
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Old 04-07-2008, 06:16 PM   #410
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[COLOR="Sienna"]MONDAY APR 7 2008

CALS 1825

FAT 52%..............105 GR
CARBS 13%.......... 68 GR
FIBER ................ 25 GR (QUOTA)
PROTEIN 36%..... 161 GR


WORKOUTS:

5:30-6:30 A.M. Super Callanetics, 60 mins
8:45 p.m. Ab Jam 18 mins

I'm really anxious to do a proper refeed this coming Sunday. I had it all planned last weekend and my plan was sabotaged. So I'm ready to do it right this weekend. Still can't believe that eating all those carbs doesn't leave me on a sugar drunk for days on end. I am a student. I've so much to learn about this kind of cycling. But I'm willing, ready and eager. And I have a good teacher.

Looking back to what I've learned in my journey in the past couple of years, I see now that the lessons learned then about eating healthy and balanced, and why, and when, and why not -- it's all been stepping stones leading up to what I hope to be an even bigger goal. I'm blessed.
[/COLOR]

Last edited by WATCH-ME-SHRINK; 04-07-2008 at 06:17 PM..
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Old 04-08-2008, 04:37 PM   #411
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[COLOR="Sienna"]TUESDAY APR 8 2008

Today was a cardio/weights day, and I decided to begin the day with 15 mins of steady cardio (to wake up and get my blood moving) at 6:15 a.m. That gave me an extra hour to sleep in.

Then I planned my weights and cardio after work around 6:00 p.m. I don't usu like to do this because there's no guarantee I can actually claim that time for me. But my youngest son was at a friend's, and older son at karate, and DH outside, so it worked out great today. Enjoyed protein bread after workout. So delish.

No bloating whatsoever today. Very, very strange. Not sure this has ever happened, to feel this "unbloated" at this time.

CALS 2031

FAT 60% ...........136 GR
CARBS 7%.......... 45 GR
FIBER ................ 10 GR
PROTEIN 30%..... 152 GR

WORKOUTS:

15 MINS STEADY STATE CARDIO IN AM
10 MINS WEIGHTS - UPPER BODY
30 MINS CARDIO WITH WEIGHTS (TOTAL BODY BURN)
[/COLOR]

Last edited by WATCH-ME-SHRINK; 04-08-2008 at 04:39 PM..
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Old 04-09-2008, 01:12 PM   #412
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Can you explain in a little more detail to all your fans, even though they may not post i'm sure they read your daily entry. You did not have your normal bloat which is good. What do you think is happening. How do you feel on a higher amount of calories. Ok keep up the good work.
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Old 04-09-2008, 01:18 PM   #413
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Yes do tell!!
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Old 04-09-2008, 02:17 PM   #414
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Can you explain in a little more detail to all your fans, even though they may not post i'm sure they read your daily entry. You did not have your normal bloat which is good. What do you think is happening. How do you feel on a higher amount of calories. Ok keep up the good work.

At this time in my cycle (sorry, if TMI) I'm normally puffy, full, bloated, and prefer wearing my "fat" clothes, a feeling that all women no doubt experience often. Yesterday was Day 2, and it's always the worst of the cycle. I wore a pair of form-fitting dress pants with pride, and they even seemed somewhat looser in the waist than they had the last time I wore them....? This was only four days after the big TOM binge (which ended up having to take the place of my more strategically planned refeed). I seemed to adjust very easily the day following the TOM binge, and have had no wild blood sugar swings that typically follow after a binge. This is the part that has me intrigued. I'm trying to understand -- brain challenged -- why that is, and what it has to do with how I've been eating NOW versus how I used to eat in the past and experience a binge.

Does it have anything to do with less restriction of calories overall than I used to have?

I'm still trying to dissect the science, follow the guidelines, and exercise patience, as I watch and wait for good things to take place in the reshaping of my body and overhauling of my metabolism.

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Old 04-09-2008, 03:50 PM   #415
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One add-on I failed to note in my personal observations from the last post:

More calories.

Ah, yes. How could I overlook THAT!

I keep thinking this is a dream, and someone is going to wake me up and say, okay, dream over, back to eating fewer calories, licking spoons clean, going to bed feeling hungry, and feeling ultimately frustrated over having exceeded your daily quota of calories -- day after day -- that the world, and all the calorie height/weight/age charts from every conceivable source, tells you you SHOULD be eating if you expect to lose weight, i.e., 1700 or less.

My tummy no longer growls when I go to bed at night, I'm content and balanced and .... just right. I feel rested when I wake up (if I get to bed on time!), and I feel I have sufficiently fueled my workouts with my meals and what I've eaten, when I've eaten it. It's all coming together, it seems.
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Old 04-09-2008, 06:37 PM   #416
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[COLOR="Sienna"]WEDNESDAY APR 9 08

Today was a long day in court. Jury trial. Argumentative, rapid-fire lawyers -- A L L, D A Y. No mercy on the court reporter. Glad it's over. Headed for bed asap.

CALS 2067

FAT 63%.........146 GR
CARBS 7%.........42 GR
FIBER ..............14 GR
PROTEIN 30%...151 GR

WORKOUTS: Super Callanetics 5:30-6:30 a.m.

I'm really looking forward to the days ahead.[/COLOR]
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Old 04-09-2008, 08:48 PM   #417
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This is just excellent work you have done. macros are great, workouts are great, don't forget 2 days before the refeed go a little lower in carbs if you can, and if your calories drop on that day, don't worry about it, or if they go up, just try to cut 10-20 percent of your carb intake.
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Old 04-10-2008, 02:27 AM   #418
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This is just excellent work you have done. macros are great, workouts are great, don't forget 2 days before the refeed go a little lower in carbs if you can, and if your calories drop on that day, don't worry about it, or if they go up, just try to cut 10-20 percent of your carb intake.

[COLOR="brown"]I have definitely not forgotten. It's written on my calendar. I'm taking this as seriously as I can. I'm an experiment, and I'm wanting to follow the guidelines as closely as I can to get the results I hope to achieve! This almost seems too easy at times.

One thing I've rolled around in my mind: Knowing that Friday is the carb reduction day, I had planned on eating TRACE -- literally trace -- carbs all day long in hopes that I could have a glass of wine (or 2) at the end of the day, which is my weekly ritual. This is my relax-it's-time-to-wind-down thing that I do each week, and look forward to it. But if this is not a good idea, Btinc, would you please let me know? ****** says 2 dry 3.5 oz glasses have 2 carbs, and my plan is to keep the entire day at 20 or under.

Btinc, your guidance and expertise is immeasurable. [/COLOR]
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Old 04-10-2008, 04:33 PM   #419
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That we be fine, but keep it at that. Sugar alcohols, can be tough on the system.
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Old 04-10-2008, 04:40 PM   #420
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Okay. Now, I'm having second thoughts. May hold off and drink my wine on Saturday, when it's less crucial?

Had begun a post in my journal earlier, it read:


[COLOR="Sienna"]Stuck in my office at work awaiting the jury's verdict. It's 7:12 pm, past the time I usu eat dinner, so it's a good thing I had stashed emergency food. I had a package of salmon and 1/3 bag of baby spinach in the office frig. I was eating salmon on a bed of lettuce, and everyone else on the staff was wondering where I "got the food?" They're eating candy and stale chips and anything else they can find, and I'm chowing on salmon and spinach. I offered to go find some food for my judge, but he keeps holding out, thinking the jury will reach a verdict any minute. Fine. Eat candy then.

Today's totals (unless I have tea and CO later):

CALS 1759

FAT 56%.............110 GR
CARBS 8%.......... 45 GR
FIBER................. 16 GR
PROTEIN 36%..... 153 GR

WORKOUTS:

5:30-6:30 a.m. Turbo Jam 38 mins; Ab Jam 18 mins.

[/COLOR]



The jury reached a verdict. I'm outta here.
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