Mega Melt

[wakechica]

I'm enjoying the seefood diet (funny that...). I'm going to eat a higher cal intake for the next month and see how it goes; carb intake on back loads is going to be a fair bit more. I think it was too low before.

I'm still very tired and still feel lack lustre but buying a small heater for my room to up the temperature more than the heating has helped (I'm a warm weather person, all my symtoms go in the summer) so hoping this might help.

Gym tomorrow; which I'm kinda looking forward too; I'm bloated!!!!!

[wakechica]

Updated cals. I think I was under eating. Going to eat at 2500 for a month and see how it goes. I did 5 different methods of calculating my cals and kept getting that I burn around 2600-2700 (I was losing nicely before Xmas but I was sitting on my ass during the day, that's changed and I haven't changed my cals at all). My workout are also getting heavier and I'm squatting more. The scale will rocket over the next few days but I can accept that!

[wakechica]

Pretty much eaten and slept my way through this weekend with a fair bit of walking on both days.
Obviously needed it. Back training tomorrow with more cals; will see how it goes. 1525 on non-workout days and 2500 on workout days (may work my way up). Been around 2300 for the last few days. Can see my obliques again and my abs look somewhat good when the bloat goes! Think I've been under-eating and spinning my wheels. Comp that was is Feb now end of March. I know how to drop my weight quickly now so as long as I hover around 140-142 I'll be fine to make my class. Hoping eating more will enable me to train better and therefore lift more. Goal is to add 5kg to my bench by comp time to have 50kg as my opener instead of my 2nd/3rd lift. Need to eye up some full power comps too.

[izzygrant]

Interesting, thanks for posting your cal breakdown... makes me think you're right and I've been undereating too. Hopefully we can both get back in the gym properly and consistently asap!

[FrmrHoss]

Hopefully my metabolism catches up with yours because I think I've been sitting around 2600-2700 myself lately

[wakechica]

Hopefully my metabolism catches up with yours because I think I've been sitting around 2600-2700 myself lately

I'm on my feet a lot during the day and cycle around a fair bit. Should stick on my body media again, see what it thinks. 2500 might be too much, I don't know. I used varying methods from research and studies to work it out and the ball park figure was 25-27 to maintain (didn't use chit calorie calculators lol)

[wakechica]

Squat
10@20, 25
5@30, 40, 50
2x6@60
2x5@70

Bench
10@20, 25
5@30
3@40

3x3@45
1x2@45

Yates Rows
10@25, 30, 35

Tri PD
10@6pcs, 7pcs
5@8pcs
4@8pcs

Wide grip pull ups
3x5@BW-12

DB shoulder press
10@7.5s
2x10@10s

Food
2089
90f/177c/141p
Do I really have to eat a third cookie to up my carbs?! I'm soooo full. Ridiculous.

Feeling STRONG today. Bench and squats felt good, squats felt particularly smooth. Re-feed obviously done me well. Haven't stood on the scale yet. I'll save that for tomorrow. In the mean time I think I'm going to force feed myself another cookie Thats 900cals 38f/124c/12p in COOKIES. I'll let you know tomorrow if 218carbs was overkill, I shouldn't think so. I just had a whole thing of rice, and it was only 54g carbs - I was disappointed.

[Miranda]

I'll let you know tomorrow if 218carbs was overkill

slightly bemused by this remark

[wakechica]

slightly bemused by this remark

Depends if I wake up feeling muscularly tight or like a whale. I'm sure 218g isn't going to be bad

[Miranda]

Depends if I wake up feeling muscularly tight or like a whale. I'm sure 218g isn't going to be bad

'course not. i don't think it affects anything much in the first place, especially if you eat at maintenance-ish. lol no-one outside BBing or low-carb communities would see 200 grams carbs as a lot.

[wakechica]

'course not. i don't think it affects anything much in the first place, especially if you eat at maintenance-ish. lol no-one outside BBing or low-carb communities would see 200 grams carbs as a lot.

Yup as always you make a very fair point. I don't think carbs are bad at all, they just screw with my blood sugar levels a bit. I've felt so much better since November when I stopped having carbs for breakfast. I quite enjoy stuffing my face with them in the evening too. My previous carb levels of 150g on workout days was a little low.

[Miranda]

Yup as always you make a very fair point. I don't think carbs are bad at all, they just screw with my blood sugar levels a bit. I've felt so much better since November when I stopped having carbs for breakfast. I quite enjoy stuffing my face with them in the evening too. My previous carb levels of 150g on workout days was a little low.

ah aye. what do you specifically want to accomplish with the 'refeed/carbload', other than eat slightly more carbs/cookies and feel better?

[wakechica]

ah aye. what do you specifically want to accomplish with the 'refeed/carbload', other than eat slightly more carbs/cookies and feel better?

Well I'm doing carb backloading which is IF mixed with Carb Nite as you're probably aware.
Another novelty way of consuming food that seems to work for me - I don't massively require carbs during the day other than screwing with my blood sugar levels making me more hungry/crave more carbs and sugary foods or make me kranky - the less I eat, the more consistent my blood sugar levels and I have no cravings for carbs.
So keeping it low seems to work. I just want to achieve balance I guess; the no breakfast thing is a great starting point - in the past I don't think I could have coped without TWO breakfasts and I was desperate for food by lunch even after 2 breakfasts, this was leaving me less cals to eat in the evening: cue kranky person part 2. If I didn't eat a second breakfast in the morning, I was kranky too (my nickname is/was 'Hangry').

Does my waffle make sense? I could IF but then again I think I'd suffer with blood sugar/insulin misbehavings. I've always been bad in the mornings requiring more than one breakfast, craving sugary stuff etc. Now I just have a black coffee and then a protein shake mid-am before lunch = no issues.

********

Did CARDIO today - shocking I know. Need to keep on top of it for work and I've been slacking lately. 5min warm up, 1x7:00 mile and then some intervals at various speeds/lengths totalling around 25min. Hungry now. Hate cardio; my running style is so inefficient - must work on this!

Weight: 141lbs
Calories: Bodymedia says I'm on target for 2450 so take 10% off to be sure 2205. Cardio doesn't kill much at all to burn cals considering the amount of effort you have to put in the sweat etc. Even in WINTER.

[ilovethe80s]

I have the same thing re carbs/ breakfast. When I get up I actually want something carby, but if I have it I am hungry again an hour later and that sets the tone for the day. Good work with the cardio, just started it up here, too, and am finding it kind of helps with not dying on squat days

[gobbles23]

Funny- I'm the opposite! If I don't have carbs for breakfast I'm starving all day!

[wakechica]

I have the same thing re carbs/ breakfast. When I get up I actually want something carby, but if I have it I am hungry again an hour later and that sets the tone for the day. Good work with the cardio, just started it up here, too, and am finding it kind of helps with not dying on squat days

Glad it's helping with squats, I find it just keeps the blood moving in my legs so I keep active.

Funny- I'm the opposite! If I don't have carbs for breakfast I'm starving all day!

If i could I'd have pancakes drenched in syrup with bacon everyday, but I'd have to have a second lot

[gobbles23]

If i could I'd have pancakes drenched in syrup with bacon everyday, but I'd have to have a second lot

My every day breakky when I'm eating at maintenance is 1/2 cup of oats, an egg, and 1/2 cup of egg whites w/a dash of salt and 1 splenda packet, scrambled (it's like a scrambled pancake) then I fry some chicken bacon and cut it into little pieces and add it to my oat scramble. Then I drench it in s.f syrup and top it off with peanut butter. Heaven I tell ya! When I have the cals I'll throw some chocolate chips on top, too! Hahahaha! Best meal EVER. Keeps me full for hours!

[JennLifts]

Awesome on those pull ups! OOOOOOOO fat!!!!! All that peanut butter and steak

[wakechica]

My every day breakky when I'm eating at maintenance is 1/2 cup of oats, an egg, and 1/2 cup of egg whites w/a dash of salt and 1 splenda packet, scrambled (it's like a scrambled pancake) then I fry some chicken bacon and cut it into little pieces and add it to my oat scramble. Then I drench it in s.f syrup and top it off with peanut butter. Heaven I tell ya! When I have the cals I'll throw some chocolate chips on top, too! Hahahaha! Best meal EVER. Keeps me full for hours!

Sadly I don't like egg and only have the facility to scramble it. I have eaten egg white french toast with greek yoghurt before (home made) which was nice but I just can't make stuff like that here. I can't even cook bacon I used to always eat oatmeal wit protein but it made me soooo hungry, even after a massive bowl. So I'd then have granola, greek yog and some fruit. I now just have an espresso and a tablespoon of coconut oil. Seems to do the trick. And then a mid-morning shake. Life would be better if I could/would eat eggs. I also found mix it in the bottle american pancake mix which has made my day, but it's not buttermilk pancake mix so reckon it will taste like Dennys pancakes or McDonalds pancakes (microwaved and rubbery and bland). I went to a place in Big Bear Lake which sold the most AMAZING pancakes ever. My moms are real good too.

I'm quite impressed, since Tesco did Fresh n Easy in the US, we have a lot more US produce available - such as butter milk. And it means I can get stuff from here when I go over there

[wakechica]

Squat
2x10@30
2x5@40
2x5@50
2x2@60
2@70
3x1@75

DL
5@60
3@80

Tri PD
10@6pcs
2x10@7pcs

Side laterals
3x10@5s

OHP
3x10@bar

Squats are feeling so good at the moment, despite needing a longer warmup than usual. Workout took 1.5hours today. Going to drop DL workout to 2xweek rather than 3 for a bit. Allow me to focus on bringing my squat up.

Having digestive issues at the moment.... weight therefore 146 (!) post dinner....... Was 141 this morning with the "issues".
Macros - BM reckons I'm on for burning 2300 which gives 2100. I've eaten 2278. I reckon I'll be more like 2500 on the BM anyway by time I've finished up for the night with all the tidying washing up etc. Macro wise I've hit fat and protein spot on with 77g left of carbs which I might eat but I'm super full.
Not too fussed about weight at the moment. Using the BM as a comparison tool really; we'll see what happens. Going to have some more pysillum husks. Oh and yes, I've been eating loads of salad and veggies so not sure on the issue.

[izzygrant]

I am exactly the same with eating carbs in the morning. If I don't eat them, it's all fine. But as soon as I have any, I am starving. <3 IF

Nice squats. Probably a good idea to drop the DL frequency to work them up; your deads are so far ahead of the curve anyway that you've probably got more room for gains in a short time on the squat.

[FrmrHoss]

I am exactly the same with eating carbs in the morning. If I don't eat them, it's all fine. But as soon as I have any, I am starving. <3 IF

Nice squats. Probably a good idea to drop the DL frequency to work them up; your deads are so far ahead of the curve anyway that you've probably got more room for gains in a short time on the squat.

The key is to eat so many that you can't be hungry. Brb 2000 calorie breakfast .

I may give some IF a go when I try to cut down to the 181s after my next meet to see how I like it. I think I would just enjoy having the extra time in the mornings.

[wakechica]

The key is to eat so many that you can't be hungry. Brb 2000 calorie breakfast .

I may give some IF a go when I try to cut down to the 181s after my next meet to see how I like it. I think I would just enjoy having the extra time in the mornings.

I think I'd get a serious need for a nap after a 2000cal breakfast :O Plus I'd have nothing left to eat for most of the day.

*****

Long day at work, tired. Early start tomorrow again, have backloaded tonight as I think I'll need it tomorrow as I plan to workout in the morning.

[wakechica]

Feeling rough again, tired and didn't sleep well again last night. Low on energy with zero motivation so no gym today. Just going to go to bed instead. Getting a virus blood panel run next week after having to see the doc again today. 99% sure it's NOT over training as I eat enough and have days off.

[izzygrant]

Yep, 2k carb breakfast = nap on the office floor and feeling like sh!t all day.

Tried to do the same last night and ended up with insomnia. Fingers crossed you can sleep at least. So happy it's almost the weekend.... it's sad when the highlight of your weekends is sleeping.

[kingscross]

noyce little setup you have here wakechica.



Do gals check how many calories they eat though? I thought most gals can eat everything in site and still be sub 150lbs

[wakechica]

noyce little setup you have here wakechica.



Do gals check how many calories they eat though? I thought most gals can eat everything in site and still be sub 150lbs

Why thanks

Mmmmyeah I wish I could eat everything in site

[gabytheft]

Glad it's helping with squats, I find it just keeps the blood moving in my legs so I keep active.



If i could I'd have pancakes drenched in syrup with bacon everyday, but I'd have to have a second lot

just read this about pancakes now i don't know if you have checked this out but i got these met-rx pancakes from the bb.com store
http://www.bodybuilding.com/store/me...ancakemix.html

and they are freakin amazing!! i put some sugar free syrup (with no aspartame of course) just like ihop i'm telling u. this is what i look forward to on refeed day lol

[wakechica]

just read this about pancakes now i don't know if you have checked this out but i got these met-rx pancakes from the bb.com store
http://www.bodybuilding.com/store/me...ancakemix.html

and they are freakin amazing!! i put some sugar free syrup (with no aspartame of course) just like ihop i'm telling u. this is what i look forward to on refeed day lol

mm nice might check them out

Feeling tired again today but worked out with a friend which was a nice bit of motivation and kept me going. People are starting to comment that I look tired in the gym; got a meeting with the doctor tomorrow and more bloods this week.

OHP
10@Bar
5@30
5@35
1@40
2@40 (Belted) nearly had 3!

Squat
2x5@50
2x3@60
2@70
1@75
1@80 PR! Wasn't a grinder either woo happy happy

Bench
5@30
5@40
3@45
2x6@40
4@40

Bodyweight Dips
This was a first...
3x4@BW
2x3@BW
2@BW

Kettlebell stuff

side bends x8 each side
squat swings x8
body passes x8 each way

1@12kg
2@20kg

Then discovered the gym had some Tanita scales.... no idea how accurate they are but had a go and here's what it says.

Weight 143lbs
Metabolic age 17years (wooo)
BMR 1498 (not bad, maths says 1450)
BF 22%
Muscle mass 106lbs
Fat 31.4lbs
Bone mass 5.6lbs
Water 57% hydrated
Ab fat 1.5 (0-5= best on the scale)

Accuracy depends on how hydrated you are, we did this after a session so slightly more dehydrated than normal. I had put myself at around 22-23% BF based on what I look like (bit bloated at the moment but you get the gist!). Interesting anyway. They're at the gym now so I'll use them once a week and see how I progress on those.

[scotthm2]

Whoot, nice squat PR :-)