Glucose based refeeds can be done without eating “crap”!
The day after. Interesting and revealing as usual. Sleep? Awesome. Almost wish it wasn’t….since I ate so poorly yesterday….hate to think I was “rewarded” with good sleep.
Bodyweight……up only 1.6kg……to 70kg…..which…..coincidentally…..is my “goal weight”. But, I’m not sure the weight gain has leveled off……let’s wait another few days.
Workout? Incredible. Lots of muscle glycogen goodness….and I tried my best to put it to use. Blasted legs and weighted dips….then some abs and 32 minutes of medium intensity bike.
Mental sharpness……above average. I’ll chalk this up to the sleep….not the shit I ate yesterday….lol!!
Reflections on refeeds…..I’ve got a theory. I need glucose based….not fructose based. I was leaning this way already….but over the past two refeeds I slipped back to more fruit. The plan now? I will bring my own “glucose powder” (glucose monohydrate) to the restaurant…..do the dinner portion the same as usual….maybe add some glucose to a few of the dishes I eat…..and then do a “dessert” of whipped cream, cheese (if goat’s or cream cheese is available)….and some low fructose / high volume fruit….like canteloupe, cherries, or strawberries. The apples yesterday were a bad decision. The nuts yesterday were a bad decision. Triggers. Triggers. Gotta’ avoid the triggers. I’ll give coconut milk the benefit of the doubt…..but only one more time. Fool me again….and it’ll be on the avoid list, too. 
Refeeds must….absolutely must…..be replenishment meals. They had been for a few….but then slipped back to consuming too few net carbs in the pursuit of some silly cap on total caloric intake. Moving forward…I’d still like to aim for a cap of 2,600 calories….give or take a few hundred. But I want more to come from glucose….and I’ve got no excuse to fail at that….since I have my own damn glucose powder!!! LOL!!!
“High volume fillers” like my noodles, low cal veggies, and low fructose fruits…..those will still be staples for now. I hate how being that stuffed feels…but it keeps me out of trouble….since I can only eat so much after that….so even on fuck up and eat like an asshole mistakes…..like yesterday…..I end up under 6k calories instead of up to 10k in times past.
Did I put on some fat from yesterday’s overfeed? Probably….but no more reflections until I do a final analysis 48 hours from now.
Ahhhhhhhhhhhhhhhh……..food today? about 400-420 grams of meat mix. Why don’t I know exactly? ‘Cause I ate my 350 gram portion….but then went back for “sloppy seconds”…..whereby I eat without weighing. Thankfully….I started with a pretty low portioned amount…..and the sloppy seconds wasn’t very out of control.
Glucose. Got it!!
A bridge too far….
WTF does that mean? Forget the poetry…..today ended up being pukey. I ate like an asshole. Completely.
No sleep last night. Awful start. Dead legs today….but managed to jog 20 minutes and then complete my pre-scripted depletion workout….incredible workout! New PR on standing barbell press. WOOHOO! Then finished up with 16 minutes of high RPM on the bike……then jogged 10 minutes home (was so fried I ended up walking a few steps…then jogging a few…etc.).
The day had essentially gone according to plan…..(except for the fact that I felt like puking during the workout…..first time in a long time that has happened)…..but then I got to the restaurant about 20 minutes later than I had hoped. Doesn’t sound like much, but I was on fumes at that point already…..and the late start just made me more hungry.
I stuck to plan for the dinner portion. Three sauces with my noodles….red curry, tikka, pesto….each was sooooooooooo good!!! Tons of veggies….but wasn’t crazy about the eggplant so I backed off after about 50grams.
Then moved to some fresh made coconut sherbet…..fruit, noodles, etc. No problems. Except for one thing. I was still ravenously hungry. I simply couldn’t imagine ending my refeed at that point. It was truly like I couldn’t foresee making it through another 3 days before eating “big” again.
That’s when “eat like an asshole” time began. About 100 grams of nuts (pistachio, caramel covered almond)…..200 grams sherbet / ice cream……60 grams chocolate (80% white….20% dark……but all of it was mostly nuts and “filling”)…..200 grams of fresh made whipped cream…..20 grams goat’s cheese…..40 grams crustless cheesecake…..25 grams of some sorta’ custard thing……then came home and dammit….ate. 80 grams durian…..70 grams raw pork skin / fat/ meat……10 grams raw beef…..and about 40 grams raw beef fat.
Dinner was about 1300 calories….I think dessert “pre asshole” was about 800 calories……and the asshole blowout portion looks to be about….a shitload. Total caloric intake was certainly close to or just over 5k.
The thing is….I was so hell bent on avoiding starches (which I did)……and I had allowed myself to get sooooooo depleted pre meal (in terms of weight, energy, mental sharpness, sleep)…..I really didn’t “mind” eating all that shit. I truly just wanted to feel replenished. Obviously there would have been a better way. Heck….all nut butter would have been a step up. That’s sad!!
Do I feel “replenished”? No. I feel…..for the second time today…..pukey. Totally overstuffed….more than in recent memory. I ate “late”….up to about 11:30pm…..so no relief before bed. I ate sugar….and feel the yukky rollercoaster thing.
I need to figure out how to replenish.
And now I need to wait until tomorrow to figure out if there will be a redeplete workout….and how to manage the first of the next three days of meat and water. Quantities should be adjusted….but drastically? Heck, that just sets me up again.
I’d say….”it’ll take me a few weeks to make up for today”…..but that’s not honestly my opinion. I wanted some extra bodyweight. I had fallen almost 5 pounds below my intended “maintenance point”.
But….I didn’t want to put it on in this fashion…..or via this macro nutrient mix. (That said…..I’d bet fat was still over 50% of that shit ton of calories today….and PUFA’s, while waaaaaaaaaaaay higher than anytime in the past few weeks…..were still likely not out of hand.)
So…..am I proud of this meal? No. Do I regret it? Yes. That’s the clear answer…..no rationalization.
Refeed….curry for me?
Last night was first half yukky sleep, second half great. No idea why. Bodyweight today….68.4kg…hovering just above where I was before last refeed (and one more weigh in day to go). Energy today….so-so. Seemed low early on….but I went for a long walk….lots of stairs….and I felt better as the day went on. Nice!
Food? 395 grams of meat mix….lowest of the three days this cycle. Nice, too! Average intake was 450 grams per day….up from 400 grams per day last cycle. This was the plan….but as always, I’ll keep tweaking up or down as needed. Right now…..I think I’ll be good to go for depletion (have it scripted….it’s a monster) workout and then a refeed tomorrow.
Refeed? Well….I’m going to aim to have less of a “dessert” portion….and replace it with more calories / carbs in the “dinner portion”. How so? Well, I went by a restaurant that I think I will go to tomorrow….and it looks like I’ll be having several curry sauces with my all fiber seaweed / konjac noodles this time. This means I have to allow for the sugar and other “hidden carbs” in their premade sauce. I confirmed there is no “flour”….or other starch….but there is “a little bit of sugar and a lot of other spices”. Fine. I’m eager for at least a one refeed change up from the past three (pesto, tomato sauces). And….this restaurant has a much better veggie selection….but no oysters (drat!). It also has no cream cheese…..so my plan is to have no “dessert” at all except one scoop of coconut sherbet (if they have it again tomorrow). Instead, it will be a bunch of fruit (I’m bringing cherries, durian, rambutan, avocado…and will add strawberries if they have them there) with freshly made whipped cream and cinnamon. No sugar sauces, no “pie filling” fruit sauce, no cheesecake, no cream cheese. That’s the “PLLLLLLLLLLLLLAN anyway”……lol!! Thankfully, this restaurant doesn’t have as much to offer for dessert (I really feel like I might cave in and blow it at my normal place….’cause….well….I just sense I might).
Nuts? Well I saw fresh walnuts there….and I like those. I might have a weeeeeeeee few.
So….overall….probably more veggies (eggplant this time, artichoke this time….along with the norm of mushrooms, zucchini, broccoli, and cauliflower)….and curry sauces instead of pesto / sugary dessert sauce……and nuts and avocado instead of cream cheese and cheesecake.
Total calories? Well….I purposely won’t count until I’m done (but I’ll weigh and record as I go). That said, ideally….something less than 2,800.
OK……the “plan” (*sigh*) is constructed……I’ll be proud if I can stick to it!
A lil’ less energy….a lil’ more meat
Sleep last night was about average (which is pretty poor for me). Bodyweight today was down to 68.6 kg. Energy was better than day 3 of last cycle….and the workout today was good. I ate 480 grams of the raw beef / beef fat mix today…..so I am 155 grams higher in total than the 2 day total from last cycle.
Tomorrow? Recovery day…..ahhhhhhhhhhhhh!!! NEEEEEEEEED IT!!!!!!!! I’d like it to be my lowest caloric day of this three day meat cycle…..but I’m not committed to that….yet.
Refeed the day after…..and really not sure how to play it. Last one was great…..but I’m not positive it gave me enough “replenishment”. Just a sorta’ “gut feel”. Would even more meat on the other three days make up for this? I’d luuuuuuuuv to think so….and would gladly do that! Or do I need to consume some starchier carbs or higher calories on refeeds to get the true benefit? I’d HATE to think that….and would do it reluctantly. Not sure. Yet.
All in all…..a bit less energy today…..a bit more meat tonight…..just sorta’ “coasting” through this cycle.
Sleep? Yup! Workout? Yup! More meat and fat? Yup!
Sleep last night was so-so for the first part of the night…..and then AWESOME for the rest of it. I woke up and realized just how depleted and exhausted I must have been yesterday pre-workout…..because while that workout KICKED MY ASS…..today I had enough energy to do a VERY good redeplete.
Bodyweight? Up a scant…..lowest gain for a refeed…..of .8kg….which means the day AFTER the refeed (usually the high point for weight) was less than it was the morning of (before the meal) two refeeds ago.
So…how am I implementing my plan to stop the weight loss? More meat / fat on the three days of the cycle. Last cycle I averaged 400 grams per day for the 3 days…..and day 1 was 390 grams. Today…I ate 475 grams. I’m a bit hungry now (a few hours later)…..but I’ll hold off and make a decision tomorrow how much to eat. The most I can see right now would be averaging 500 grams per day for the 3 days…..and more likely for this cycle will be 480 grams or less per day for the three days.
Refeed details and food list…and 68.4…..2290…..good numbers!
Sleep last night…..almost non existent. I definitely should….and WILL….be bumping up the caloric intake on the three meat water days that begin tomorrow. I averaged 400 grams last cycle….this one I am going to start with 480 tomorrow and go from there. Whatever it takes to satisfy hunger and to facilitate quality sleep…..that’s how much I’ll eat. Gawwwwwd knows I have some “cushion” now in terms of bodyweight to experiment with.
Speaking of bodyweight…..today…..68.4kg. Silly how low that is. I mustered the energy for the pre-refeed depletion workout and it turned into a monster….although I reeeeeeeeeeeally don’t know what sort of condition I’ll be in for any kind of redplete workout tomorrow. Today was simply ass kickingly intense. I loved it…..and 70% of the way through it….I had no idea if I’d make it through the rest or have to cut it back. It was a combo of 2 / 20…..10 sets with the “2″ being reps on heavy leg press….then the “20″ being an immediate set of weighted walking lunges (switched to seated leg curl after 5 sets). These alternated with the same format on heavy dumbell flat bench press and pushups. So it was a “2 / 20″ of legs….then immediately into a “2 / 20″ of chest……then immediately back to legs, then back to chest…etc. Total of 10 sets of legs and 10 sets of chest. Then I did a high RPM 16 minutes on the bike (100 RPM). Then I stretched…..then I showered and went……….to EAT!!!!!!!
Refeed? Would you believe 2,290 calories? My lowest….and actually only half the calories of my two biggest (most screwed up) refeeds. Also a full 900 calories less than just two refeeds ago. Dialing it in, baby!!! Difference today was the complete lack of desire for (and more importantly the lack of eating of)…..any real “candy”….meaning, no chocolate, no caramel sauce….just didn’t want anything like that. The only “dessert” I had was of the high fat variety….about 60 grams of ice cream / sherbet…..and about 23 grams of crustless cheesecake. The rest of the carbs came from a shit ton of veggies (over 600 grams!)….and from a shit ton of relatively low fructose fruit (over 600 grams). And the “volume” from adding 800 grams of seaweed noodles / konjac noodles……..I’m convinced that helps. Heck it also contributed to the fact that out of 250 grams or so of carbs……74 grams was fiber (I still counted the fiber calories in the total). Protein was a weeeeeeee bit lower than I’d like….at about 90 grams….but I “tested” myself to see if I wanted any more….and for whatever reason the answer was no. I also ate the fruit with a ton of fat (cream cheese, freshly whipped heavy cream, avocado, coconut milk)….and I think that helped blunt the sugar rush….although I have to say I felt the rollercoaster of blood sugar / insulin……but…..that’s expected with a carby refeed.
What can be improved? Not sure…..wanna’ see how the meal’s effects work out over the next few days. Whatever the case….I didn’t “blow up” tonight at the refeed….and I thought I might due to the triple shitty whammy of poor sleep, too low bodyweight, overly intense workout.
With any luck, I’ll sleep tonight……do a lower than usual (but “usual” is “usually” after a refeed that has an extra 1k calories in it!) intensity redeplete….and then chow down on at LEAST 480 grams of raw meat!
Macros on the meal…..43% fat, 42% carbs (74 fiber, 113 sugar), 15% protein……total calories 2,289…..total volume (weight of meal)…..a whopping 3,001 grams (6.6 pounds….no wonder my stomach has “expanded” a bit even though I’m leaner and lighter than ever).
Wanna’ see what was on the menu?
1.8 x 100 grams (100g)
Getting caught picking boogers would have been better than….
Note: this post was originally written in August….I forget the date. I must have saved it instead of published it. Drat!
……tonight’s refeed. No need to read further. It’s just the same ol’, same ol’.
The details….didn’t sleep well last night. Felt “ok” at start of workout…..set PR for most pullups done in a day…..and BLASTED legs with 3 exercises….then 16 minutes cardio and a 10 minute jog.
Then shower and to the restaurant…..perfect meal…..decided to eat dessert (allowed the calories for it)…..ate sugary sweets….mainly white chocolate truffles and pure whipped cream, and caramel sauce….and nuts. Problem occurred once home….ate 1700 more calories that “blew it wide open”. Likely total was between 4,200 and 5k calories.
I felt awesome after the workout……surreal. Feel pretty yukky now. I should have just picked boogers instead of eating sugars. That’s my new rhyme. 
I had a bit more fat on me today…..but at the same time….I was soooooooo full of endurance energy. Still haven’t concluded what caused it.
A bit more fat…….BEFORE the sugar fest…….yikes!!!
One tweak….I will at most do a one day low cal recovery…..after which time I will bump the all meat / water days following refeeds to at least 1700 calories per day. No less. That may delay the “recovery time” after refeeds……but it should also help spread the refeeds further out to give my stomach time to recontract and empty out fully (stomach, bowels, etc.). I’d love to only need a once a week refeed. But I can’t do that if I go too far on restricting the meat only days. 1,000 calorie days just set me up for refeed hell days.
So…..at most….a 1 day low cal day immediately following the refeed. Then 1,700 or more…..until I “know I need” the next refeed.
That’s the plan…..straight from the booger who ate sugar.
Sugar…..gave me a shoulder to cry on
Note: this post was also originally written in August….likely I hit save instead of publish. Drat!!
Not exactly!! Lol!! OK…slept pretty well last night….but not as well as after previous refeeds. Felt like I had a caffeine hangover (I don’t consume any caffeine….ever…..except for when I eat cocoa based products)……which is clearly from the chocolate last night. I don’t like that feeling. Not one bit. That’s one reason I switched to white chocolate….gotta’ remember that.
Workout? Fantastic. Not much pep in my step….but I got the job done….woohoo!!!! I did 100 reps of barbell shoulder press…..returning the bar to the floor after each rep. I’m sure there’s an Olympic lift name for this…..but I don’t know what it is. All I know is……it was a butt kicking workout for me. That’s the reference that sugar gave me a “shoulder to cry on”…ha!
Then…..51 ab crunches….then 32 minutes of low to medium weight bearing cardio….then a wonderful stretching session. Ahhhhhhhhhhhhhh!!!!
Food? 270 grams of a mix of raw beef and raw lamb. I’m going to start using 350 as my presumed calorie count for these mixes…..since I purposefully select…..or even supplement to achieve….very fatty meat.
I’m going to aim for 1600 calories per day….average…..but I’ll take up to 1650 for now while I’m experimenting. Assuming each 4th day I do a refeed…and assuming that refeed is 3,000 calories on average……that means the other 3 days of each 4 day cycle……those three days being all meat and water….zero carbs…..I will need to consume an average of 1160 calories or so. Another way to look at it is…I’ll consume about 3,500 calories in those three days, and since my meat / fat mix is about 350 calories per 100 grams….that means I get to eat one nice round kilogram of meat over the course of 3 days.
Day 1 is the easiest……I’m still full from the previous night’s refeed. I ate 270 grams today….that’s probably about average for “day 1″. So….730 grams over the next two days. I’ll try to stick with this….but, if I “need to eat more” (really need to)….I will “do the needful”…lol!!! But….until that happens…I’ll try for 365 grams each for day 2 and day 3.
I’m also recommitting to a 3 on / 1 off exercise routine. Going more than 3 days….except for some “special occasion”….just seems to make me more prone to reeeeeeally blowing it on refeeds, sleep, etc.
OK…..that’s the latest plan……fingers crossed!!! (And shoulders whooped….lol!!)
More with less
Howdy! Above average night of sleep again last night…..cool! That said, I was definitely ready for a day of recovery…..I’m whooped after those past three days of workouts. Sheesh….I just wanna’ be ready to attack again tomorrow for the pre-refeed depletion.
Food tonight…..started with the same 390 grams of meat mix….and felt good for a few hours….but then had this feeling that I neeeeeeded (not wanted) a bit more. This has, with all too great of frequency, led to the consumption of hundreds (and hundreds!) more grams of meat….eaten frozen…..while the freezer door sits there open. True.
Tonight…..some of the same danger signs….I didn’t weigh what I ate from the freezer. But….for whatever reason….I kept it very much under control. About 30 grams or so I think. That would put the 3 day meat / water total at 1200 grams….which is actually a decrease of 20 grams from the most recent 3 day meat total. I do plan, however, to bump that up again on the next 3 day portion…..probably to 420 grams per day. Why? Well….mainly because…..yikes….I keep dropping weight. Today I was at 68.2kg….a new low…..and a full 1.8kg (about 4 pounds) below what I think my “happy maintenance point” is. I can feel the positives of this weight loss….lean as heck, toned, muscles showing so well……but I can also sense the negatives….(which, interestingly enough have not included sleeplessness this time)…..first among them being less mental energy…..just, plain not as “sharp”. Dangerous!
So….tomorrow….refeed…..and a bit concerned that I may be vulnerable to a screw up there….although self control has been on my side the past two refeeds….and even the days in between.
“Cautiously optimistic”……lol!!!….I hate that phrase. But…I’ll use it to describe my outlook….’cause I’m not mentally sharp enough to think of a substitute.
68.2 kg? Nuh uh. I will put some back on. Just need to start doing it now….before my body decides to do it for me with either a metabolic change….or an “eat like a complete asshole” refeed fiasco.
Still learnin’…..and happy with the latest info
Today….after an above average night of sleep……bodyweight was……huh??…..down to not only below the day of my last refeed (pre meal)….but was an all time low…..68.8kg. Not quite sure what to do about this yet (duh! eating more will be part of it….lol!!)…..but I think it will just mean another bump up in the three meat water days’ caloric intake next cycle.
Today’s workout…..fueled by the extra meat mix last night (110 extra grams compared to same day in previous cycle)…..was very strong. I was whipped at the end….and felt a bit like I was on “auto pilot” and burning on fumes.
I ate 390 grams of meat mix tonight…..same as yesterday (but actually 50 grams less than same day in previous cycle). Tomorrow is a recovery day…..and I’ll start with 390 grams of meat mix….but allow myself more if need be. How much more? Whatever it takes to bring satiety.
Next refeed is likely to be Sunday night…..and plan hasn’t changed since the last one. 2500-2700 calories hopefully…..but with a good mix of macros and an overall feeling of having really “refed”.
I prrrrrrrrrrrrrrrrrrobably should have eaten a bit more meat tonight. Still learnin’.
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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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