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  1. #1681
    cutting.....again LHarwood's Avatar
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    Woooah this weekend was VERY calorific. I think I have so much water retention I could be mistaken for a bouncy ball .

    Anyway back to the low cals and gym today. Hope everyone had a good weekend.
    Last edited by LHarwood; 06-04-2013 at 05:08 AM.
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  2. #1682
    Koala flyfreefit's Avatar
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    Originally Posted by LHarwood View Post
    Woooah this weekend was VERY calorific. I think I have so much water retention I could be mistaken for a bouncy ball .

    Anyway back to the low cals and gym today. Hope everyone had a good weekend.
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
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  3. #1683
    time to grow rachelily's Avatar
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    Originally Posted by flyfreefit View Post
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
    Happy bday a bit early!! I am dreading vacation a bit for dietary reasons too.. worried I won't come in lean enough. Good luck with food tomorrow You gonna allow yourself any treats?
    If you change nothing, nothing will change.

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  4. #1684
    Registered User Vicque's Avatar
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    Today is day 3 of my PSMF, and aside from feeling a little energy depleted today, I'm doing alright. I'm not sure if its cause I had a relatively busy day (as busy as one can be on summer break!) or the very low calories. It's been challenging but completely doable so far. I'm only running it for 2 weeks with one refeed on Saturday. We'll see how it goes.
    Starting Weight:225lbs - Aug '12 :::: Current Weight:177lbs

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  5. #1685
    cutting.....again LHarwood's Avatar
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    Originally Posted by flyfreefit View Post
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
    Not sure if were into your Thursday but its Thursday in the UK so HAPPPPPPY BIIIIRTHHDAAAYYY have a great day and enjoy something nommy.

    If it makes you feel better my water weight from the weekend was gone by yesterday so enjoy yourself today.
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  6. #1686
    Cutting. Hangry. happyplace's Avatar
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    Originally Posted by flyfreefit View Post
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
    Happy birthday! Enjoy yourself and have a great day.

    Vicque, two weeks sounds smart. I guess you will see some very significant changes in that time but without running your body down too much. Tough but worth it? At least it will really speed things up for you.

    Me, I am busy being rubbish at cutting, not weighing myself at all and not seeing much progress in the areas I would like to - that said, other areas appear leaner, like my calves and lower thighs, so I guess something is changing. If only my upper thighs would catch on. Off to the US in a couple of weeks and will be nice to get some decent weather so I can show off my muscles a bit!
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  7. #1687
    Registered User MadCatLady's Avatar
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    My loss has stalled. The scale will not budge. I have had a couple of cheats recently though.... It's my birthday on Saturday too, I don't plan to restrict myself (I know there's cake...) so will eat at my usual 1800 til then, gorge on Saturday, then start on 1700 on Sunday.
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  8. #1688
    Registered User NatK's Avatar
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    Originally Posted by flyfreefit View Post
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
    happy birthday!! enjoy your day....it's once a year
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  9. #1689
    BULKING alyshabruso's Avatar
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    I started my cut in January.
    I was 138 pounds
    Now I am approximately 128-129 lbs
    I made a lot of fast progress at first but things are unfortunately slowing down.

    I do 2 high days and 5 low days a week. When I stated in January my low day was 1950 and my high day was around 2350. Now I have dropped my low day all the way to 1350 and my high day to 1850. Even with the huge drop my progress is still extremely slow. I'm still going at it though! I'm still looking better and better everyday! I would like to eventually get down to maybe 123? I'm not sure. I don't know my actual body fat% so I can't really figure out what my ideal weight would be.
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  10. #1690
    Koala flyfreefit's Avatar
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    Originally Posted by rachelily View Post
    Happy bday a bit early!! I am dreading vacation a bit for dietary reasons too.. worried I won't come in lean enough. Good luck with food tomorrow You gonna allow yourself any treats?
    Thank you! The fam is doing BBQ so I think I'll stay on track for the most part... maybe some cake?

    Originally Posted by LHarwood View Post
    Not sure if were into your Thursday but its Thursday in the UK so HAPPPPPPY BIIIIRTHHDAAAYYY have a great day and enjoy something nommy.

    If it makes you feel better my water weight from the weekend was gone by yesterday so enjoy yourself today.
    Thanks!!
    Mehbe I shall

    Originally Posted by happyplace View Post
    Happy birthday! Enjoy yourself and have a great day.
    Thank you!

    Originally Posted by NatK View Post
    happy birthday!! enjoy your day....it's once a year
    Yayy for that. Who wants to 'celebrate' getting older twice?!
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  11. #1691
    Time to eat yet? CajunSpecial's Avatar
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    My body does not do well with lots of fiber nor does it do well digesting whole grains. I made the horrible mistake of eating a "La Tortilla factory" tortilla last night and have been paying for it all day today. I'm so bloated and just all around bleh, not to mention gassy (sigh). It was just so much easier to make a chicken quesadilla with that tortilla since the calories were so much lower than regular ones. Just not worth it at all. Next time, if I can't fit in a regular flour tortilla, I'll eat something else.
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  12. #1692
    Registered User CaliBakes's Avatar
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    Whats the best kind of low sodium binder for the eggs if I want to make an eggs sandwich?
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  13. #1693
    Time to eat yet? CajunSpecial's Avatar
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    Originally Posted by CaliBakes View Post
    Whats the best kind of low sodium binder for the eggs if I want to make an eggs sandwich?
    Binder? Not sure what you mean. I usually just put some Kraft olive oil mayo, bread, eggs (however you cook them).
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  14. #1694
    Registered User CaliBakes's Avatar
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    Originally Posted by CajunSpecial View Post
    Binder? Not sure what you mean. I usually just put some Kraft olive oil mayo, bread, eggs (however you cook them).
    Something that holds all the eggs and yolk together like mayo does but something with less sodium and bad cals.
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  15. #1695
    Koala flyfreefit's Avatar
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    Originally Posted by CaliBakes View Post
    Something that holds all the eggs and yolk together like mayo does but something with less sodium and bad cals.
    Any dairy should do it. Light mayo, greek yogurt, cottage cheese, sour cream...
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  16. #1696
    Time to eat yet? CajunSpecial's Avatar
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    Originally Posted by CaliBakes View Post
    Something that holds all the eggs and yolk together like mayo does but something with less sodium and bad cals.
    I put a tsp of that mayo on my sandwich which is about 15 calories. Just don't add salt to your eggs if you need to lower sodium.
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  17. #1697
    grasshopper meimonsta's Avatar
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    Ahhh so many friends wanting to go for ice cream or go out to eat to catch up lately! Always sounds too wonderful to pass up but don't they understand how hard it is to judge the macros? :P

    Originally Posted by flyfreefit View Post
    Happy Hump Day!!

    Good luck with your diets urrybody! It's my bday tomorrow-- dreading it. Ugh! :/
    Happy bday!
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  18. #1698
    Koala flyfreefit's Avatar
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    Originally Posted by meimonsta View Post
    Ahhh so many friends wanting to go for ice cream or go out to eat to catch up lately! Always sounds too wonderful to pass up but don't they understand how hard it is to judge the macros? :P



    Happy bday!
    Thank you!!

    Don't you hate how social life goes in the ****ter :/
    It's honestly one of the biggest sacrifices. It's more difficult than the constant hunger, going to gym when tired, mood swings, foggyness, etc.
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  19. #1699
    cutting.....again LHarwood's Avatar
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    Hi girls

    After last weekend I put on a half of a pound..I had a refeed day yesterday as i kept my cals at 1400 all week, I coped pretty well on that number but I didn't manage to eat all my cals yesterday so I get to eat 2000 today. I think I might just eat 1400 Mon-fri then split the remaining 1500 over Saturday ad Sunday (to make a weekly av of 1700).

    I just hope this half a pound goes away and bothers someone else lol. I pretty much lost all my bloat after a couple of days tho so I was happy about that.

    Back to work after a week off tomorrow. UGHHHH. , Hope everyone had a good weekend
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  20. #1700
    Koala flyfreefit's Avatar
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    Originally Posted by LHarwood View Post
    Hi girls

    After last weekend I put on a half of a pound..I had a refeed day yesterday as i kept my cals at 1400 all week, I coped pretty well on that number but I didn't manage to eat all my cals yesterday so I get to eat 2000 today. I think I might just eat 1400 Mon-fri then split the remaining 1500 over Saturday ad Sunday (to make a weekly av of 1700).

    I just hope this half a pound goes away and bothers someone else lol. I pretty much lost all my bloat after a couple of days tho so I was happy about that.

    Back to work after a week off tomorrow. UGHHHH. , Hope everyone had a good weekend
    You got this!!

    Don't know how you all do structured refeeds... I do better just sticking to my diet straight through. Rather have 1700/day than 1400 then refeed... just messes me up mentally.
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  21. #1701
    cutting.....again LHarwood's Avatar
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    Originally Posted by flyfreefit View Post
    You got this!!

    Don't know how you all do structured refeeds... I do better just sticking to my diet straight through. Rather have 1700/day than 1400 then refeed... just messes me up mentally.
    really? I feel better doing it by having a refeed-I'm not sure if it hinders your weight loss progress tho, the reason i say that is cus after the refeed day you'd put on a bit of water retension but then wouldn't you spend the week after getting rid of it..If that even makes sesne?

    I've even been wondering if 1700 is too high with my stats??
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  22. #1702
    Koala flyfreefit's Avatar
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    Originally Posted by LHarwood View Post
    really? I feel better doing it by having a refeed-I'm not sure if it hinders your weight loss progress tho, the reason i say that is cus after the refeed day you'd put on a bit of water retension but then wouldn't you spend the week after getting rid of it..If that even makes sesne?

    I've even been wondering if 1700 is too high with my stats??
    Not sure how refeeds work exactly, but I'm sure it serves different purposes depending on what your normal diet is like vs how you structure your refeed. People usually use "refeed" interchangeably with "cheat day" or "eating at maintenance" or whatever and I don't think that's an accurate depiction of what these things really are.

    Who cares if you hold extra water or whatever else? If you're at a deficit you should be losing fat, whether the water stays or goes shouldn't really matter IMO, unless you have an event in which you'd want to lose the bloat for. At the end of the day (or week, rather... hehe), eating 1400/day w/refeeds and averaging 1700 is pretty much the same as eating 1700/day w/o refeeds.

    If your refeeds help you stay on track, that's what's important. Keep with it. If you're not losing any weight after a few weeks at 1700 cal, I'd knock it down to 1600, depending on how accurate you are with measuring. I'd give it quite some time, though, because it's better to eat higher calories for longer, than get too low with calories and relapse (binge).

    It all comes down to which method works best for you.
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  23. #1703
    cutting.....again LHarwood's Avatar
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    Originally Posted by flyfreefit View Post
    Not sure how refeeds work exactly, but I'm sure it serves different purposes depending on what your normal diet is like vs how you structure your refeed. People usually use "refeed" interchangeably with "cheat day" or "eating at maintenance" or whatever and I don't think that's an accurate depiction of what these things really are.

    Who cares if you hold extra water or whatever else? If you're at a deficit you should be losing fat, whether the water stays or goes shouldn't really matter IMO, unless you have an event in which you'd want to lose the bloat for. At the end of the day (or week, rather... hehe), eating 1400/day w/refeeds and averaging 1700 is pretty much the same as eating 1700/day w/o refeeds.

    If your refeeds help you stay on track, that's what's important. Keep with it. If you're not losing any weight after a few weeks at 1700 cal, I'd knock it down to 1600, depending on how accurate you are with measuring. I'd give it quite some time, though, because it's better to eat higher calories for longer, than get too low with calories and relapse (binge).

    It all comes down to which method works best for you.
    Thank you for that. I'll stick with 1700 cals and good point about the WR. I'll give it a month..i'm sure weight will come off soon. I think refeeds work better for me cus I work mon-fri and I find it easier to cut during the week but its the weekend when I think about food more.
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  24. #1704
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    Hi All!! Just stopping in; my weigh is down I was hanging out at 114 lbs for a long time.....but the last few days have been great.....around 111 lbs. Looking forward to getting lean-er so I can bulk. Have a great week!!
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  25. #1705
    Do I even lift?!? megdaig's Avatar
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    Refeeds aren't as glamorous as they may seem. The point of them is to upregulate leptin and this is accomplished by eating at least at maintenance and lots of carbs. When most people equate refeed to cheat meal (or God forbid, day) they think they can eat whatever junk they'd like....but it won't accomplish the goal of a refeed. I kept my refeeds to an extra bowl of oatmeal with a bit of PB....yum!
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  26. #1706
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    I generally don't like to refeed or have cheat meals cause I could easily kill 1500+ cals in food and alcohol on a night out with friends so I like to save any excess in calories should any of those occasions arise.

    BUT, I have been following Lyle's RFL diet the last week, and as a category 2, I'm allowed a free/ cheat meal, and a refeed which are 2 completely different things. Free meals where I don't track, just eat a meal I choose, and a refeed which should be low in fat but high in carbs. The details are in the book but they serve different functions with regards to refilling glycogen stores, boosting metabolism, etc. I've only had the one free meal so far and thr scale sht up a pound, but I dont think it negatively effects weight loss as long as you anticipate the scale fluctuation and are maintaining a deficit at all other times.
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  27. #1707
    cutting.....again LHarwood's Avatar
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    Originally Posted by megdaig View Post
    Refeeds aren't as glamorous as they may seem. The point of them is to upregulate leptin and this is accomplished by eating at least at maintenance and lots of carbs. When most people equate refeed to cheat meal (or God forbid, day) they think they can eat whatever junk they'd like....but it won't accomplish the goal of a refeed. I kept my refeeds to an extra bowl of oatmeal with a bit of PB....yum!
    oh this is a bit poo. I don't eat junk food, just more volume of the food I eat normally, I also go for the extra Oats and pb. nomnomnomnom. So does the weekly average not matter? As I was hoping to eat 1400 Mon-Friday then eat back 1500 cals over the Saturday and Sunday.

    Eg- Mon-Fri- 1400 cals (300 under cutting cals- which will add up to 1500 to eat back)
    Sat- 2600 (900 over cutting cals)
    Sun-2300 (600 over cutting cals)
    Total weekly cals- 11900 which averages at 1700 cals per day.

    If this is just gonna be a waste of time then i'll just stick to eating 1700 every day- The last thing I wanna do is hinder progress.
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  28. #1708
    Koala flyfreefit's Avatar
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    Originally Posted by LHarwood View Post
    I think refeeds work better for me cus I work mon-fri and I find it easier to cut during the week but its the weekend when I think about food more.
    Perfectly good reason to use refeeds

    Originally Posted by NatK View Post
    Hi All!! Just stopping in; my weigh is down I was hanging out at 114 lbs for a long time.....but the last few days have been great.....around 111 lbs. Looking forward to getting lean-er so I can bulk. Have a great week!!
    Hii. You look pretty lean in your avi. How low are you planning to get before your bulk?

    Originally Posted by megdaig View Post
    Refeeds aren't as glamorous as they may seem. The point of them is to upregulate leptin and this is accomplished by eating at least at maintenance and lots of carbs. When most people equate refeed to cheat meal (or God forbid, day) they think they can eat whatever junk they'd like....but it won't accomplish the goal of a refeed. I kept my refeeds to an extra bowl of oatmeal with a bit of PB....yum!
    Yuppp this. Refeeds can be highly counter-productive when done wrong, and unless controlled, you screw yourself more than you help yourself.
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  29. #1709
    Koala flyfreefit's Avatar
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    Originally Posted by Vicque View Post
    I generally don't like to refeed or have cheat meals cause I could easily kill 1500+ cals in food and alcohol on a night out with friends so I like to save any excess in calories should any of those occasions arise.

    BUT, I have been following Lyle's RFL diet the last week, and as a category 2, I'm allowed a free/ cheat meal, and a refeed which are 2 completely different things. Free meals where I don't track, just eat a meal I choose, and a refeed which should be low in fat but high in carbs. The details are in the book but they serve different functions with regards to refilling glycogen stores, boosting metabolism, etc. I've only had the one free meal so far and thr scale sht up a pound, but I dont think it negatively effects weight loss as long as you anticipate the scale fluctuation and are maintaining a deficit at all other times.
    How are you liking RFL? How much have you lost this week?

    Originally Posted by LHarwood View Post
    oh this is a bit poo. I don't eat junk food, just more volume of the food I eat normally, I also go for the extra Oats and pb. nomnomnomnom. So does the weekly average not matter? As I was hoping to eat 1400 Mon-Friday then eat back 1500 cals over the Saturday and Sunday.

    Eg- Mon-Fri- 1400 cals (300 under cutting cals- which will add up to 1500 to eat back)
    Sat- 2600 (900 over cutting cals)
    Sun-2300 (600 over cutting cals)
    Total weekly cals- 11900 which averages at 1700 cals per day.

    If this is just gonna be a waste of time then i'll just stick to eating 1700 every day- The last thing I wanna do is hinder progress.
    Looks like you're doing all right. Tracking refeeds and not eating crap food is generally a good idea
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  30. #1710
    cutting.....again LHarwood's Avatar
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    Originally Posted by flyfreefit View Post


    Looks like you're doing all right. Tracking refeeds and not eating crap food is generally a good idea
    Am I using the wrong wording for what i'm planning on doing btw? Are the refeeds Meg is talking about when people go over their weekly average

    e.g. To cut I need 1700 so Sun-Friday I eat 1700 then on a Saturday i'd eat say 2000? (which isn't what i'm gonna do)

    Sorry about all these questions, I'm tryna get my head round it a bit better.
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