Where, oh where did the glycogen go?
WOOHOO! Today was the best I’ve ever looked, felt, performed….slept (last night)…..after a refeed. I’d be reeeeeally happy just to get to the point where this is the norm for refeeds and day after.
I slept wonderfully. Woke up….had tons of energy…..no muscle soreness (incredible how that works…..depletion day makes you feel like you will be dead to the world the following day…..but then you refeed….and the next day you could literally do the same body parts again)…..did an ass kicking workout……ate 280 grams of raw beef and raw beef fat…..and most interesting of all…..bodyweight today…..while up 2.2kg (about 5 pounds) from yesterday……was hidden well…..apparently all in the muscles. I felt and looked more lean than any previous “day after”. Bloated? Well….sure….a bit…..but that was more a “feeling” than a “look”.
The lack of caffeine (dark chocolate) helped I’m sure. What else contributed to the success? Was it the extra 50grams of carbs? I don’t know. Wish I did!! I’ll stick to the plan for the next 3 days….2 more meat and water and then a refeed….and see if I can repeat the results.
A great day…..although I am hungrier than usual right now as I prepare for bed….so I still need to tweak the day after total caloric intake a bit. Today was about 1000 calories. Maybe a little low. 
Refeed……still not perfect….but now improving each time!
Sleep last night….awful. Bodyweight today…..with the disclaimer that I didn’t drink as much water overnight as I have in the past……was down 1kg from yesterday…..to 69.4kg….which matches my “low point”. WTF???
So…..my first thought today was…..I will try to keep refeed caloric intake the same….right around 3k calories…..but I will increase the caloric intake on each of the three days between refeeds by 10% per day.
Today’s depletion workout was one I was really excited to do (try?). I jogged 8 minutes…..then did very heavy leg press / dumbell bench press supersets…..then blew out any remaining glycogen with high rep leg extensions, pushups, leg raises…..then did 16 minutes high intensity non weight bearing cardio (bike)….then jogged 10 minutes. In-cred-i-ble feeeeeeeeeling!!! What a workout!!!!
I went to the restaurant with some food in hand. I brought a few chocolates, a banana, some rambutan fruit, and some pumpkin…..ahhhhhhhh….and a shit ton of seaweed / konjac noodles.
The dinner portion went according to plan…..all seafood for protein (oops….some snails, too!)….half raw. Tons of veggies (650 grams mix of broccoli, zucchini, eggplant, green pepper, and mushroom)…..some “dipping sauces” (olive pesto, tomato based seafood sauce)……and two big plates of my noodles (one with a basil pesto sauce and mushrooms, the other with a Thai chili / oil sauce).
Dessert….I decided to weigh everything, write it all down….but not count calories until after I was done. Risky…but I wanted to see how it would compare to last week’s total…..which I pegged at about 3,105 calories based on feeding the data into some online nutrition profile software.
This is where a big caveat is in order. It’s impossible for me to be precise, since this is all preprepared food at a restaurant. Weight? Yes….I know it to the gram (I bring a scale). But even things like the veggies….which were mostly grilled with either butter or oil……how do I know how much oil to plug in to my food total? And since it’s the fat that is the biggest variable and biggest unknown…..there could be a swing of several HUNDRED calories if I estimate wrong. For this reason…..I am ultra conservative. As an example…..I plugged in a total of 65 grams of butter / olive oil for today’s meal. To be fair….that needs to cover most of the pesto sauce, the chili / oil sauce……but there should be more than enough left over to cover whatever amount the veggies soaked up when they were grilled. No? And just that 65 grams of oil / butter is more than 20% of my total estimated caloric intake today. Again, I think I’m being very conservative. Same with dessert. I plugged in 100 grams of caramel sauce…….just to cover any of the sugar that I might not have accounted for in the other sweets I ate. I truly believe that the 100 grams overstates it…..but I’ll leave it in.
OK….so with those disclaimers / explanations……onward! (And since I’m equally conservative in my estimates each refeed….there is still a good deal of value in looking at comparisons of different refeeds.)
Well…..in the end….today’s refeed came in HIGHER than my last one. I wouldn’t have thought that. Total, though, was only 70 calories higher…..3,175…..which is interesting….since I didn’t “count calories” until post meal both times……and they both came in so close in terms of total calories. It’s as if that is the amount my body “wants to eat”. Cool to see…..but I had hoped to reduce things to about 2,800 calories…..and could have (again!)….since I didn’t really get any “joy” out of the last “bowl of stuff” I ate tonight.
Once again….the noodles reeeeeeeeeeeally help me manage total calories. Even dessert. I start with a big bowl of noodles….(they are tasteles)…..and then top them with whatever I’m gonna’ eat in the way of sweets. I ate less chocolate, less ice cream, less nuts / seeds, less dairy, less caffeine, less Omega-6, less starch) tonight than last refeed. All good. But….weirdly, (or not)…..I ended up eating about 50 MORE grams of total carbs (sugars were the same….and less fructose tonight….WOOHOO!!). I ate less fat and protein tonight. A better outcome would have been to have had the protein and fat come in where they did tonight…..and have total carbs and sugars come in without that last 50 grams…..which is….200 calories. Would have been perfect!! That’s now my goal for next time. Based on the data I have (and will continue to accumulate)….I think I can do it!!!
Total carbs tonight was 280 grams (sugars 99 grams)…..of which at least 55 was fiber….so in no way was it a total carb overload. But, that said….it’s still 50 grams more carbs than last refeed….and the last refeed…..while I admit I was SHOCKED by it…..ended up being REEEEEEEEEEEEEALLY a success in terms of total net impact.
I reeeeeeeeeeally hope that the extra carbs don’t cause cravings (last refeed….none)…..and I hope that I can add the 10% per day for the all meat days coming up (3 days)….and even with that and these damn extra 50 grams of carbs…….can still end up with a net impact of looking, feeling, and weighing something good. Weight is least important….since simple things like water consumption or bowel movements (I had two this morning before weigh in….and as stated earlier drank less water overnight) can cause wild swings in the day to day weigh in’s. Having said that…..on the morning of my next refeed (meaning before the meal)…..I think I will feel good as long as I am at 70.4 kg or less……long term maintenance being 70kg.
So…..all in all…..I’d say this was my best 4 day cycle so far…..although I still need to dial in a weeeeeeeeee bit more to get the refeed to just under 3k calories.
Ahhhhhhhhhhh…..as for the macros…..tonight’s meal was 53% fat, 34% carb, 13% protein…..and the breakdown of fats was: 192 total grams….of which 64.4 saturated, 90.1 monounsaturated, and 18.6 polyunsaturated. Really….damn good! But, could be better (and was last refeed!)…..I can hit 55% fat, 30% carbs, 15% protein……lol!!….that’s not very far from tonight’s results, so I may be beating myself up too much……but one more key thing…….the total calories should be 2,900 instead of 3,175. That’s where there’s “work to do” still.
I’m up for it!!!
That’s all….off to bed……gotta’ say….I do feel more “stuffed” than last refeed (I ate more volume….some of which was more noodles)…..but no caffeine rush (I ate almost zero non-white chocolate tonight!), which I’m glad for……but more thirst (due to more sodium tonight than last time maybe?)…..and a bit of a sugar craving right now (5 hours after ending the meal)……not a strong craving by any means…but it’s there (’cause of those last 50 “extra” grams of carbs…..drat!).
Ahhhhhhhhh……last thing. 2 times in a row now…….ate NOTHING once I left the restaurant….nuttin’ at all but water once I got home…..NICE!!!!
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
I overate…..by a whole 30 calories. :-)
Ahhhhhhhh…..the “good ‘ol days”….when overeating meant 10k calories. Gone are those days….forever!
Today….I ate about 400 grams of my 350 raw beef / beef fat / beef marrow fat mixture. That’s a bit more than I had planned on….but all in all, not bad, eh?
Today, recovery day…..7 flights of stairs…..90 minute walk. Bodyweight was back to exactly what it was the day of my last refeed…..and that means I hit that point a day early (next refeed is not until tomorrow). That said, I doubt there will be much in additional weight loss by tomorrow morning. I say this because I think I’ve already depleted the water, salt, and glycogen weight…..and I haven’t had an…..um….”elimination” in the last 48 hours….so unless I crap out some weight tonight or in the morning pre weigh-in…..I’ll stay the same weight or even go up a bit. No worries.
I’ve got the refeed planned. I stopped by another restaurant today…..and I’m going there tomorrow. I will try for…..mainly lean seafood….mostly raw…..and some cream cheese….for protein…..lots and lots of veggies….600 grams minimum of the seaweed or konjac noodles…..and then as much sugar with as little fructose as possible (up to a point….that point hopefully being around 3,000 total calories….give or take 200).
All of this is dependent on me being able to complete a decent pre-refeed depletion workout. I’ve got one planned…..and it’s a gruesome one. Has heavy legs, heavy chest….and some reeeeally challenging ab stuff.
Let’s hope the extra “fat” from the past 48 hours of a more fatty meat mix helps!
By the way….I do feel every bit of the extra kg (2.2 pounds) that I weigh now compared to my “low point” a few weeks ago. In fact, combined with the fact that my stomach has “reexpanded” a bit due to the more frequent refeeds……it’s kinda’ weird. I feel “fat” quite a bit of the time….but then I look in the mirror….and, well….I’m not. I’m lean as heck. That’s because the 2.2 pounds is….for the first time in memory….evenly distributed over my body, as opposed to my carb days when extra weight always went straight to my midsection.
Things are good. Fingers crossed that I don’t botch them up by eating like a complete asshole tomorrow night. 3k calories…..(+/- 200)….that’s fine. More? That’s asshole territory. 
When all is going according to plan……do you smile or shudder?
I smile!!
Today….the second morning since the refeed…..bodyweight was back down to .4kg from where it was the morning of (meaning before the meal) the refeed. That’s the fastest drop so far (although….to note….obviously I’m still heavier….by those .4kg!)……but I won’t “count it” as meaningful until Saturday’s weigh in. My theory, however….is that the sugar based (with fructose minimized….and grain and starch eliminated….dairy allowed) refeed will be the best thing for me….and that I will, if done right….be able to gain, lose, or maintain weight at will.
Today I was a bit tired….slept….”ok” (longer…..but lower quality). I tried to “snap out of it” by jogging to the gym instead of walking….and it helped. Along the way….I checked out two candidates for the restaurant of choice for Saturday night’s upcoming refeed. Not sure which one I’ll choose yet. I also bought about 17 grams of assorted white chocolates and nougat…..woohoo!!! I’ll bring that to the restaurant, too.
The workout was FANTASTIC!!! 8 minute jog……4 minute HIIT Tabata interval…..then middle back, triceps, biceps, 16 medium intensity minutes on the bike….and 8 minute jog home. I sure hope I’m not shredding muscle for energy….though there are no signs of that. The thing is….I’m just not sure where the energy is coming from!!! Something to ponder….and monitor.
Food tonight…..a bit more than my alloted portion….but a perfect mix of fat to lean. Raw beef, beef fat, beef marrow fat, and lamb…….total was 400 grams. I’m still pretty sure 350 calories per 100 grams is about right….though if anything that is probably 10-20 calories overstated.
Tomorrow….day off…..long walk and stairs only. Food….hopefully under 380 grams. Fingers crossed!!
Let the (chocolate) chips fall where they may…..
Sleep last night? Surprisingly good. I attribute this to the fact that I was very conscious to eat very high fat last night. Weight this morning…..down a bit more to 70.4kg….which, to note, is still .4kg more than my long term maintenance goal. But, I’ll still plan on my newest iteration of refeeds every 4th day….since I believe I’m back on track with this model and should be able to lose or maintain at will. Hahahahahaha!!! Optimistic, aren’t I?
Today’s depletion workout was very enjoyable. I didn’t try to break any records….and the “no pressure”….but “let’s kick our ass anyway” mental state served me well. Legs, chest, abs, cardio….all went really, really well.
Refeed? Well….it went exactly as planned (although the plan changed earlier today…..lol!!). I ate….a lot. Fine. I ate sugar. Fine. Planned…..planned….planned. I ate very moderate protein (but enough…I think). What was new? I ate 650 grams of seaweed extract and konjac noodles. Filled me up….bigtime. I ate 600 grams of grilled veggies……more filling stuff! Aside from some meat / tomato sauce on part of the noodles…..the rest of the protein was raw fish….all planned! WOOHOO so far!! And not many PUFA’s!!
Then…I went for the “sugar portion of the meal”. I put the the second half of the “noodles” in a bowl and topped it with about 85 grams of ice cream. Then I put 85 grams of whipped cream (real stuff….almost all cream….”homemade”….awesome!) on a plate and added about 50 grams of caramel sauce. Also added 65 grams of individual chocolates (most were about 40% chocolate, 60% other stuff). Also added one medium banana. Also added 40 grams of caramel covered nuts (about 50% nuts). Also added 100 grams of chocolate / sugar covered black sesame seeds (55% sesame seeds). Also added 10 grams cream cheese. (And had 7 grams of Feta cheese and 15 grams of cottage cheese with dinner.)
Sounds like a lot of bad stuff, eh? It is! But it’s not a “shit ton”. And if you look carefully at that list….it is fairly close to a 1:1 ratio of fat to carbs. Not quite there…but not too far off. Making the noodles the base of the “dish” really helped fill my tummy. I will definitely do that again next time! Total was less than 100 grams of chocolates…..less than 100 grams of ice cream……and less than 100 grams of nuts. For me….that’s progress. Really!
Was I stuffed? Yes. Was this the most satisfying refeed meal yet? Yes….because I ate “what I wanted”….and had a wonderful variety of foods!!!!!
But….what about the “at home” portion? Well….that’s where I’ve blown it….time and time again. This time…..I brought “home” to the restaurant. That 100 grams of sesame / choco/ sugar stuff…..well….I brought that with me to the restaurant. It was “100% organic” and came in a 200gram jar. So…I ate 100grams….and then left the jar there. I knew it wouldn’t be safe with me at home….lol!! I actually could have done without the last 50 grams (300 calories)….next time, next time! And I brought the noodles from home. (Ate half with meat / tomato sauce….half with dessert.)
So….while I am indeed stuffed…..I came home and ate….NOTHING!!!! NOT ONE CALORIE!!!!!!! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOHOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!
Total calories for the meal…..I don’t know. Really. I did bring my scale….but guessing at the curry sauce, etc….impossible. That said…I’m happy to guess at a “grand total”…..which I’ll peg at about 3,300 calories. I could have done without the last 50 grams of sesame stuff….and probably less chocolates (I actually didn’t like ‘em that much)…..which would mean I think I can get the same sorta’ meal (totally fulfilling, filling, fun!!!) down to about 2800 calories or so…..perfection!!!!!!!!
And….for whatever reason…..maybe it was the dairy?……the Chitosan “did its thing” tonight…..two eliminations already. Aren’t you glad I told you? Lol!!
To be clear….this may be the worst model for a refeed ever. Really. But….it was what I planned to do…..meaning, a glucose rather than fructose based carb refeed……and still no starches or grains. And I’m going to know in about 3 days….let’s say Saturday morning at the latest……whether this was “the right thing” for me. What I do know is…..the same model….with an additional 1k or more extra calories…..on the last refeed brought me really good results and acceptable weight impact. So….I’ve got high hopes that what I ate tonight was “right”…..even if not quite perfect, yet.
I’ll know in a few days…..fingers crossed!!! Sleep, weight, residual sugar cravings, “feel”, quality of workouts….those will be my metrics to measure in the next few days and will determine what’s next.
Edit: one hour after posting this……and upon further reflection and sense of “fullness”…..I’m going to slightly revise my overall rating of tonight’s refeed. It should have been….and the next one needs to be…..about 600 calories less. That’s about 2,700 calories or so. And ya’ know what? Had I not bought and brought that sesame shhhhhhtuff…..it would have been exactly that tonight. OK….done….again….for the day.
Second edit: OK….this is pretty close to what I ate. Had to make some substitutions…but I think I was conservative with them….specifically, I think total calories looks about right. And check out the macro ratios! (Fat, Protein, Carbs)…..and check out total carbs……and check out total sugars….and check out PUFA to MUFA and Saturated fat ratios….and check out total protein. Sheesh!!! I obviously had no idea how it would all shake out while I was consuming the food….but dammmmmmmn…..if….if….if…..this estimate is close to accurate…..heck, it’s the perfect meal…..I just need to reduce it by about 10% next time. No worries….that’ll be eeeeeeeeeasy! (That said…..3 days from now it may turn out that this meal model is TERRIBLE for me…..just won’t know until then.)
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westin buffet dinner and dessert
Serving size: 100 grams 1 ounce (28g) Entire Recipe (2,265g)
FOOD SUMMARY <!–[if IE]>
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NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.
The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.
Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Read more about the Nutritional Target Map
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2.2 3.2 Fullness Factor ND Rating
Opinion
NUTRITION DATA’S OPINION Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.
Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.
Read more about Nutrition Data’s opinion
The good: This food is a good source of Vitamin K, Vitamin B12 and Manganese, and a very good source of Vitamin C.
The bad: This food is high in Saturated Fat.
CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.
Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.
Read more about the Caloric Ratio Pyramid
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| 27% | 58% | 15% |
| Carbs | Fats | Protein |
moderately anti-inflammatory
ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal’s effect on blood-sugar levels. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.
How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.
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IF (INFLAMMATION FACTOR) RATING™ The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact.
How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive.
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Completeness Score
NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food’s nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.
A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.
Read more about the Nutrient Balance Indicator
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Amino Acid Score
PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.
Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine’s Food and Nutrition Board.
An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
Read more about Protein Quality
NUTRITION INFORMATION <!–[if IE]>
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Calorie Information
Amounts Per Selected Serving
%DV
Calories
3102
(12987 kJ)
155%
From Carbohydrate
851
(3563 kJ)
From Fat
1797
(7524 kJ)
From Protein
454
(1901 kJ)
From Alcohol
~0.0
(0.0 kJ)
Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
233
g
78%
Dietary Fiber 44.3
g
177%
Starch ~4.4
g
Sugars ~98.6
g
Sucrose ~18383
mg
Glucose ~6390
mg
Fructose ~6777
mg
Lactose ~840
mg
Maltose ~876
mg
Galactose ~0.0
mg
Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
206
g
317%
Saturated Fat 71.6
g
358%
4:00 ~1637
mg
6:00 ~977
mg
8:00 ~1437
mg
10:00 ~1980
mg
12:00 ~7009
mg
13:00 ~0.0
mg
14:00 ~8419
mg
15:00 ~87.8
mg
16:00 ~30675
mg
17:00 ~214
mg
18:00 ~13291
mg
19:00 ~0.0
mg
20:00 ~146
mg
22:00 ~47.1
mg
24:00:00 ~0.2
mg
Monounsaturated Fat ~77.7
g
14:01 ~153
mg
15:01 ~0.0
mg
16:1 undifferentiated ~2964
mg
16:1 c ~0.0
mg
16:1 t ~0.0
mg
17:01 ~162
mg
18:1 undifferentiated ~72792
mg
18:1 c ~0.0
mg
18:1 t ~1096
mg
20:01 ~925
mg
22:1 undifferentiated ~54.9
mg
22:1 c ~0.0
mg
22:1 t ~0.0
mg
24:1 c ~0.0
mg
Polyunsaturated Fat ~35.1
g
16:2 undifferentiated ~0.0
mg
18:2 undifferentiated ~30617
mg
18:2 n-6 c,c ~0.0
mg
18:2 c,t ~0.0
mg
18:2 t,c ~0.0
mg
18:2 t,t ~0.0
mg
18:2 i ~0.0
mg
18:2 t not further defined ~0.0
mg
18:03 ~1652
mg
18:3 n-3, c,c,c ~39.0
mg
18:3 n-6, c,c,c ~11.4
mg
18:4 undifferentiated ~136
mg
20:2 n-6 c,c ~0.0
mg
20:3 undifferentiated ~0.0
mg
20:3 n-3 ~0.0
mg
20:3 n-6 ~0.0
mg
20:4 undifferentiated ~650
mg
20:4 n-3 ~0.0
mg
20:4 n-6 ~0.0
mg
20:5 n-3 ~707
mg
22:02 ~0.0
mg
22:5 n-3 ~41.2
mg
22:6 n-3 ~1200
mg
Total trans fatty acids ~1.1
g
Total trans-monoenoic fatty acids ~0.0
g
Total trans-polyenoic fatty acids ~0.0
g
Total Omega-3 fatty acids ~3589
mg
Total Omega-6 fatty acids ~30628
mg
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Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
123
g
245%
Tryptophan ~1108
mg
Threonine ~4103
mg
Isoleucine ~4355
mg
Leucine ~7475
mg
Lysine ~7400
mg
Methionine ~2252
mg
Cystine ~1116
mg
Phenylalanine ~4202
mg
Tyrosine ~3021
mg
Valine ~5101
mg
Arginine ~6492
mg
Histidine ~2583
mg
Alanine ~5494
mg
Aspartic acid ~10592
mg
Glutamic acid ~16380
mg
Glycine ~5004
mg
Proline ~5135
mg
Serine ~4541
mg
Hydroxyproline ~191
mg
Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
6216
IU
124%
Retinol ~652
mcg
Retinol Activity Equivalent ~853
mcg
Alpha Carotene ~138
mcg
Beta Carotene ~2291
mcg
Beta Cryptoxanthin ~43.6
mcg
Lycopene ~5581
mcg
Lutein+Zeaxanthin ~6275
mcg
Vitamin C
445
mg
741%
Vitamin D
~39.6
IU
~10%
Vitamin E (Alpha Tocopherol)
~19.1
mg
~96%
Beta Tocopherol ~0.2
mg
Gamma Tocopherol ~1.1
mg
Delta Tocopherol ~0.0
mg
Vitamin K
~452
mcg
~565%
Thiamin
~2.4
mg
~161%
Riboflavin
~2.3
mg
~134%
Niacin
~24.5
mg
~123%
Vitamin B6
3.7
mg
184%
Folate
686
mcg
171%
Food Folate ~643
mcg
Folic Acid ~0.0
mcg
Dietary Folate Equivalents ~643
mcg
Vitamin B12
21.9
mcg
366%
Pantothenic Acid
~7.4
mg
~74%
Choline
~265
mg
Betaine
~22.0
mg
Minerals
Amounts Per Selected Serving
%DV
Calcium
1165
mg
116%
Iron
24.8
mg
138%
Magnesium
~595
mg
~149%
Phosphorus
~2275
mg
~228%
Potassium
~7421
mg
~212%
Sodium
3943
mg
164%
Zinc
~24.2
mg
~161%
Copper
~4.8
mg
~240%
Manganese
~7.5
mg
~375%
Selenium
~181
mcg
~259%
Fluoride
~24.0
mcg
Sterols
Amounts Per Selected Serving
%DV
Cholesterol
433
mg
144%
Phytosterols
~192
mg
Campesterol ~0.6
mg
Stigmasterol ~0.8
mg
Beta-sitosterol ~22.0
mg
Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
1672
g
Ash
30.0
g
Caffeine
~52.8
mg
Theobromine
~452
mg
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My gut……my big, huge gut….
……er…..uh……make that….”gut feeeeeeeeeeeeling” about refeeds. Lol!!
Today, bodyweight took a welcome dive….down to 70.8kg. But as it is a recovery day…..just a long walk and a bunch of stairs (and some cortisol release when I got temporarily locked in the stairwell……yikes!)……I don’t expect any further reduction….within maybe .2kg either way for tomorrow’s weigh in.
Total food intake today…..310 grams of raw beef, raw beef marrow fat, and raw beef fat. That includes a momentarily dangerous “standing second helping” portion…..which is when I eat the alloted portion…..and go back for more but start eating it while standing there, freezer door still open….stuffing meat and meat fat in my mouth. I think I recovered pretty well…..and all in all I’d bet that total calories were something around 1200…..1300 max.
So…..my gut feeling (for the moment!) is that glucose is the way to go for the refeeds. In fact, the whole idea of using fructose in order to force my muscles to not get their glucose replenishment is a bit at odds with my workout objectives. I’ve written about this before. I’m going to test it one more time. Tomorrow will be a high fat, high glucose, moderate protein refeed. I know already that the “at home” portion will make it or break it…..and while I’d like to say I have a good plan for that…..I don’t. I sure hope to formulate one before dinner time tomorrow. C’mon….I can do this!!!!!
(If I can’t muster a good depletion workout before the dinner…..I’ll push it off one more day. Hear that muscles? You better rest up tonight!!!!)
Glucose glutton?
Today was interesting. Good (but not great) sleep last night. Good (but not great) workout……great 32 minutes of cardio……good 15 minute jog with 4 flights of stairs at the end…..and an appetite that was satisfied with just 350 grams of raw beef, lamb, beef marrow fat, ox kidney fat, and raw wild boar (I ate about 30 grams of this and then realized…..dumb ass……it’s the same thing as PORK!! What was I thinking….sheesh). Those numbers don’t tell the whole story…..as I’d bet that close to 50% of those total grams were fat…so very filling.
I’m feeling a bit hungry now…..and more than a bit “beat up”. Tomorrow will be a recovery day….and ideally, I’ll stick to meat only. Then Tuesday will be a refeed that…….if my guess is right and Tuesday’s pre depletion workout weigh in has me back below my weight before the last refeed……will be as much veggie / glucose based (well, ok….sucrose, too…..but no fruit….no fructose dense foods) at the restaurant (so this would probably mean some sweets, too)…….ahhhhhhhhhh…..but key, no grains, no starches…..so “sweets” can’t include cookies, cakes, pie crusts, etc……..and then an at home portion that will consist of almonds, cocoa powder, and then pure pesto sauce at the end to just “clean out my mouth taste for sweets”. That’s the plan anyway!! Plan? Yeah….that matters a lot judging by my previous crash and burn refeed plan fiascos.
Fingers crossed. What stands in the way? Bodyweight…..two weigh in’s to go….tomorrow (not as meaningful)….and Tuesday’s (key determinant!). Shooting for 70.6kg or less on Tuesday morning.
Back to knowing nothing
I slept sooooooooooooo well last night. Sheesh.
Today…..for whatever reason……my muscles were craving a workout. Not just in the sense of a redeplete…..but a REAL workout. So I did 101 reps of deadlifts (same weight for which my previous PR was 55 reps)…then 100 ab reps….then 32 minutes of mixed intensity elliptical.
And…..while maybe only a one day reprieve….my bodyweight didn’t go up much at all from yesterday’s overfeed. As well, my body temperature never really spiked as it has in the past with sugar based refeeds……and today it was low normalish.
All of this puts me back to knowing nothing (but still committed to learning!)…..about how I should manage refeeds. My current thinking……sugar based refeeds are better than fructose based or “mega fat only” refeeds (nut based for example). The sugar replenishes muscle glycogen….which after 3 days of blasting away with workouts on meat only sustenance…..is down to nuttin’.
So….next refeed….if, and only if things stay “good” in the next 48 hours in terms of net impact from yesterday’s sugary refeed………will be as much glucose based….and as little fructose based….as I can do. One other key…..I think….is minimizing PUFA’s and eliminating any starches. So….simple sugars and veggies only for carbs……..a few nuts but not too many (PUFA’s!)……no fatty fish…..and I’ll allow dairy as part of the test.
If I can nail down the refeed through course of experimentation……and reach the “perfect meal” formula…..before I regain too much weight…..I’ll be happy!
As of today (24 hours after refeed)….I’m 3.3 pounds over “long term goal maintenance weight”. Hopefully most of that will fall off as the refeed remnants (fiber, water) leave my body.
Hopefully.
“I have a dream….”
ok…..make that, “had” a dream…..but the way I wrote it in the title sounds so much more dramatic.
Last night…..slept like crapola…..but did have one dream…..I stuffed my face with sweets. Vivid dream…..vivid details…..and I remember two things most of all. First, the sweets tasted AWESOME!!!! Second….I felt like total crap a few hours later. Such is life, eh? I won’t swear off sweets forever…..I just hope to always remember that even in dreamland….there’s no “free lunch”…..no sweets without feeling like crap later. MARK WELL — AND REMEMBER!!!
Today…..since I didn’t sleep well….I forced myself to take a day of recovery. I did a long walk and two 5 minute jog intervals….the second one was with a 30 pound backpack. I’m proud of myself for taking today off. I was tempted to suck it up….exercise….and then do a refeed. I was hungry…..and I was rationalizing. Cooler head (mine) prevailed, however. Something still isn’t quite right with my overall “feel”….and bodyweight is still up more than I’d like since the fruitabulous overfeed 3 days ago. Since then, I’ve had zero carbs…..including today’s 400 grams of raw beef / beef fat. What I know so far is….I’m still feeling like I’m carrying around “more in the middle”…..although I seem to “look” (mirror) very lean. Could be that I’m retaining water / fiber remnants…..or could be new fat being laid down. The other thing I know is that I’ve had more of what felt like “sugar cravings” (not the same as in the “bad old days”…but still something related) after the fruit heavy meal than after other refeeds (even more than after sugar fest refeeds).
Tomorrow….I’ll do my weekly official weigh in……a killer leg / back workout….and then likely go for a refeed. If not….it will be Saturday. For the “at home” portion…..I gotz an idea. Muuuuuuuuahhhhh!!!! I’m gonna’ mix in a bowl…..400 grams pumpkin, 200 grams avocado, 50 grams pesto sauce, 150 grams raw ox kidney, 20 grams beef fat, and 300 grams of seaweed extract noodles. How will that taste? Dunno’. Hopefully….wonderful!!!!!!!!!!!!
“May you live in interesting times”
Ha! Once again….back to the “interesting interim” between refeeds……..the time when not only is the final impact of the previous one unknown, but the scheduling and planning for the next one becomes challenging.
Last night…..sleepless. Yuck. Today…..great workout….PR’s on two exercises….and did longer cardio than usual afterwards. Felt great!
Tonight…..ate about 400 grams….all raw….beef and lamb and beef fat. I portioned 320….but not too unexpectedly went back for a little more…..though, this “second helping” was waaaaaaaaaaaaay more controlled than similar ones from the past few weeks. I plan to take tomorrow off from weights….but might do some cardio….depends on if I sleep well tonight, and the extra fat tonight is an effort to give me an edge in that direction. FWIW, I’m still hungry!!
Bodyweight is now 1kg heavier than my “goal for maintenance”…..but it has only been 48 hours since the carb fest….so I’ll give it up to 48 more hours to settle out before considering it “permanent gain”. I think the schedule for the next refeed (and subsequent ones) will be something like…..on whichever day I drop below my goal maintenance weight. Tentatively…..that should be Friday or Saturday. I really do feel less lean now….even….dare I say….”fatter” (not by much, lol!!)…..and while that would make sense since I consumed a few thousand calories of fruit within a 3 hour period……I’m still going to hold off until Friday (at the latest) to see what the reeeeeal final impact was.
Next refeed carb source? Truly….I have no idea. I’m convinced the meal needs to be carbier…..and also would still (call me crazy!!) rather it come from fructose (mainly) than from glucose / starchier carbs. That sorta’ puts fruit in the pole position. Hmmmmmmmmm……..still time to plan…..no decisions tonight. Only……(hopefully!!!!!!!!)…..sleep!!!! ZZZZZZZZZZZZZZZZZZZZZZZZZ.
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This blog had its birth the night my sugar addiction met its death. More about me later. Tell me about you.
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