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.)

<!–
debugMode = getCookie(‘adStatDebug’) == “true”;
if (debugMode) {
document.write(‘<div class=”adDebug”>’);
}
// –>

<!–
if (typeof condenetads_ord == “undefined”){condenetads_ord = Math.random()*10000000000000000;}
if (typeof tile_num == “undefined”){ tile_num=1; } else { tile_num++; }

placement = ‘728×90′;
sysparams = ’sz=’ + placement + ‘;tile=’ + tile_num + ‘;ord=’ + condenetads_ord;
adTargetingParameters = “kw=facts;kw=recipe;kw=648308;kw=2;”;

dartZone = “facts”;
dartZoneVar = getCookie(‘dartZoneCookie’);
if(dartZoneVar != null){
dartZone = dartZoneVar;
}
document.write(‘<scr’+'ipt language=”JavaScript1.1″ src=”http://ad.doubleclick.net/adj/nutritiondata.dart/’+dartZone+’;abr=!webtv;dcopt=ist;’+adTargetingParameters+sysparams+’?”></scr’+'ipt>’);
if ((!document.images && navigator.userAgent.indexOf(“Mozilla/2.”) >= 0) || navigator.userAgent.indexOf(“WebTV”)>= 0) {
document.write(‘<a href=”http://ad.doubleclick.net/jump/nutritiondata.dart/’+dartZone+’;'+adTargetingParameters+sysparams+’?” target=”_blank”>’);
document.write(‘<img src=”http://ad.doubleclick.net/ad/nutritiondata.dart/’+dartZone+’;'+adTargetingParameters+sysparams+’?” border=”0″ alt=”" /></a>’);
}
dartSite = “nutritiondata.dart”;
dartKeywords = “kw=facts;kw=recipe;kw=648308;kw=2″;
dartCalls[dartCalls.length] = sysparams.split(‘;’);

//–>

<!–
if (debugMode) {
document.write(‘<div class=”adDebugLabel”>’);
document.write(“<b>ad</b>: {com.amg.condenet.commons.ads.domain.AdRequest@44d839}<br/>”);
document.write(‘<b>script</b>: http://ad.doubleclick.net/adj/nutritiondata.dart/’+dartZone+’;abr=!webtv;dcopt=ist;’+adTargetingParameters+sysparams+’?<br/>’);
document.write(‘<b>image</b>: http://ad.doubleclick.net/ad/nutritiondata.dart/’+dartZone+’;'+adTargetingParameters+sysparams+’?');
document.write(‘</div> <!– close adDebugLabel –>’);
document.write(‘</div> <!– close adDebug –>’);
}
// –>

startList();
displayUserName(‘userName’, ‘logInControl’);

Nutrition Facts

jQuery(document).ready(function() {

jQuery(‘.close_image’).click(function(){
jQuery(‘.infoe’).fadeOut(‘fast’);
});

if(location.href.indexOf(‘print’) != -1 ){
jQuery(‘#facebox,.infoe’).fadeIn(‘fast’);
jQuery(‘#facebox,.infoe’).css(“top”,”60px;”);

}

});

Close this Window <!–

–>

Close this Window <!–

–>

westin buffet dinner and dessert

Serving size: 100 grams 1 ounce (28g) Entire Recipe (2,265g)

Recipe Ingredients Qty x Measure click on name for nutrient facts

Bamboo shoots, cooked, boiled, drained, with salt
5.0 x 100 grams (100g)

Bananas, raw
0.8 x 100 grams (100g)

Beef, ground, 70% lean meat / 30% fat, raw
0.6 x 100 grams (100g)

Beets, raw
0.1 x 100 grams (100g)

Broccoli, raw
4.0 x 100 grams (100g)

Butter oil, anhydrous
0.1 x 100 grams (100g)

Candies, chocolate covered, caramel with nuts
0.3 x 100 grams (100g)

Candies, MASTERFOODS USA, COCOAVIA Chocolate Covered Almonds
0.3 x 100 grams (100g)

Cheese, cottage, lowfat, 1% milkfat
0.2 x 100 grams (100g)

Cheese, cream
0.22 x 100 grams (100g)

Cheese, feta
0.03 x 100 grams (100g)

Cocoa, dry powder, unsweetened
0.2 x 100 grams (100g)

Cream, whipped, cream topping, pressurized
0.8 x 100 grams (100g)

Crustaceans, shrimp, mixed species, cooked, moist heat
0.1 x 100 grams (100g)

Desserts, mousse, chocolate, prepared-from-recipe
0.15 x 100 grams (100g)

Eggplant, cooked, boiled, drained, with salt
1.5 x 100 grams (100g)

Fish, grouper, mixed species, raw
1.2 x 100 grams (100g)

Fish, salmon, Atlantic, farmed, cooked, dry heat
0.2 x 100 grams (100g)

Fish, salmon, Atlantic, farmed, raw
0.2 x 100 grams (100g)

Ice creams, vanilla, rich
0.9 x 100 grams (100g)

Mollusks, mussel, blue, cooked, moist heat
0.4 x 100 grams (100g)

Mollusks, oyster, Pacific, raw
0.45 x 100 grams (100g)

Mollusks, squid, mixed species, raw
0.15 x 100 grams (100g)

Mushroom, oyster, raw
0.2 x 100 grams (100g)

Nuts, almonds, dry roasted, with salt added
0.2 x 100 grams (100g)

Nuts, coconut milk, raw (liquid expressed from grated meat and water)
0.5 x 100 grams (100g)

Oil, olive, salad or cooking
0.3 x 100 grams (100g)

Oil, sesame, salad or cooking
0.1 x 100 grams (100g)

Olives, pickled, canned or bottled, green
0.1 x 100 grams (100g)

Peppers, jalapeno, raw
1.1 x 100 grams (100g)

Sauce, oyster, ready-to-serve
0.3 x 100 grams (100g)

Seaweed, wakame, raw
0.35 x 100 grams (100g)

Seeds, sesame butter, tahini, type of kernels unspecified
0.7 x 100 grams (100g)

Sugars, brown
0.16 x 100 grams (100g)

Sugars, granulated [sucrose]
0.04 x 100 grams (100g)

Tomato sauce, no salt added
0.3 x 100 grams (100g)

Toppings, butterscotch or caramel
0.4 x 100 grams (100g)

FOOD SUMMARY <!–[if IE]>
<![endif]–>

Download Printable Label Image

Nutritional Target Map

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

<!–
var FO = { name:”Nutritional Target Map for westin buffet dinner and dessert”, movie:”/images/flash/ntm.swf”, width:”196″, height:”142″, wmode:”opaque”, majorversion:”7″, build:”0″, flashvars:”ntmvars=2.2,3.152183486234768″ };
UFO.create(FO, “ntm”);
–>
2.2 3.2 Fullness Factor ND Rating

NutritionData’s

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

Weight loss:

Optimum health:

Weight gain:

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

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

if( (navigator.userAgent.indexOf(“Firefox”) != -1) && (window.location.href.indexOf(“print”) == -1) ){

var FO = { name:”Caloric Ratio for westin buffet dinner and dessert”, movie:”/images/flash/crp.swf”, width:”196″, height:”142″, wmode:”transparent”, majorversion:”9″, build:”0″, flashvars:”crpvars=27,58,15,0″ };
UFO.create(FO, “crp”);

}

else{

var FO = { name:”Caloric Ratio for westin buffet dinner and dessert”, movie:”/images/flash/crp.swf”, width:”196″, height:”142″, majorversion:”9″, build:”0″, flashvars:”crpvars=27,58,15,0″ };
UFO.create(FO, “crp”);

}

27%	58%	15%
Carbs	Fats	Protein

174
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.
Read more about the eGL

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.
Read more about the IF Rating

NUTRIENT BALANCE <!–[if IE]>

<![endif]–>

<!–
if( (navigator.userAgent.indexOf(“Firefox”) != -1) && (window.location.href.indexOf(“print”) == -1) ){

var FO = { name:”Nutrient Balance Indicator for westin buffet dinner and dessert”, movie:”/images/flash/nbi.swf”, width:”217″, height:”157″, wmode:”transparent”, majorversion:”7″, build:”0″, flashvars:”pr=80.0&a=40.0&c=100.0&d=5.0&e=30.0&kv=100.0&th=50.0&ri=45.0&ni=40.0&b6=60.0&fo=55.0&b12=100.0&pa=25.0&se=85.0&mn=100.0&cu=75.0&ch=45.0&fe=45.0&kn=70.0&p=75.0&mg=50.0&ca=40.0&na=55.0&zn=50.0&sf=100.0&df=55.0″ };
UFO.create(FO, “nbi”);

}

else{

var FO = { name:”Nutrient Balance Indicator for westin buffet dinner and dessert”, movie:”/images/flash/nbi.swf”, width:”217″, height:”157″, majorversion:”7″, build:”0″, flashvars:”pr=80.0&a=40.0&c=100.0&d=5.0&e=30.0&kv=100.0&th=50.0&ri=45.0&ni=40.0&b6=60.0&fo=55.0&b12=100.0&pa=25.0&se=85.0&mn=100.0&cu=75.0&ch=45.0&fe=45.0&kn=70.0&p=75.0&mg=50.0&ca=40.0&na=55.0&zn=50.0&sf=100.0&df=55.0″ };
UFO.create(FO, “nbi”);
}

–>

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

PROTEIN QUALITY <!–[if IE]>

<![endif]–>

<!–
if( (navigator.userAgent.indexOf(“Firefox”) != -1) && (window.location.href.indexOf(“print”) == -1) ){

}
–>

110

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]>

<![endif]–>

Amounts per Entire Recipe (2,265g)

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

78%

Dietary Fiber

44.3

177%

Starch

~4.4

Sugars

~98.6

Sucrose

~18383

Glucose

~6390

Fructose

~6777

Lactose

~840

Maltose

~876

Galactose

~0.0

Fats & Fatty Acids

Amounts Per Selected Serving

%DV

Total Fat

206

317%

Saturated Fat

71.6

358%