Yesterday I wolfed down 2900 kcal . That was actually about the amt of calories I think to have burnt as I also cycled for over an hour.
It's been a while since I was that hungry, and it's the cardio that does me in most of all. Cardio doesn't even burn all that many calories, it just makes you hungry.
I've rearranged my diet so that the only deficit comes from rest days. Hopefully I'll still be able to hit an average daily deficit of 350 kcal (700 kcal on 3 days and 350 kcal on the 2nd consecutive rest day). Training days will be feeding days. I'm assuming about 2500-2600 kcal for Saturday. Which means that today it's not going to be more than 1150 kcal (assumption = 1850 kcal for expenditure).
In the past month(s) I was able to adhere better to my diet, since the lack of cardio takes away most of the appetite while working out still keeps metabolism relatively high. However, too good adherance resulted in metabolism dropping by around 400kcal! This body really adapts to lowered and raised intakes quickly. Too good adherance to diet = bad news.
Yesterday's bike ride was to visit a specialist. It was confirmed that indeed my thyroid is a tad slow. He left it up to me to decide whether or not take Cytomel (T3). Right then my first thought was that I wouldn't need it since I feel so much better nowadays with methyl-B12 and Fortega (sulbutiamine). BUt energy is still not where it should be. When I'd go back to full-force HIIT 3 or 4 times a week, I can see the energy just sapping out of me.
He suggested to get my heart tested with an ECG because of a flutter in the chest and lowish blood pressure (100/75) combined with low HR (<40 when resting). We made an appointment for September and I agreed to have free T4/T3 and TSH tested again 1 month before.
He did. And I'm acting stupid by not directly accepting the use of Cytomel, a thyroid drug. I just hadn't thought it'd be that bad. I know that it's a tremendous problem to lose weight/fat ,but after all those years I've finally hit the best way to do it as a combination of
- weight lifting
- interval cardio
- lowcarb diet with frequent refeeds
- eat very little one day and then jack up intake to very high numbers the other day
And right now I'm only about 1.7 kg away from the desired weight at a normal bf% level (don't even want to reach a lower level since that would require too much fanatism to adhere to)
But I tend to forget that I'm tired more easily than others, viz. only outside the gym.. (inside I'm going balls -to-the-walls so to say), have gray hair, very low HR, used to feel cold all the time, and a terrible memory.
Some of these problems were solved using B12 and now even go better with Fortega (our vitamin-B powerhouse supplement). But it only takes a day like yesterday with weight lifting and lots of cardio to make me feel completely wiped out. I used to just vegetate in between lifting days. I don't ever want to have that happen again.
One of the most interesting observations he made was that my squinting and astigmatism are very tiresome for the brain. Perhaps that's the reason why I burn through B-vitamins more than others, apart from bad absorption? And calories too?
Another observation was that my blood pressure was rather low, only 100/75 while my HR (seated behind pc) is only 40bpm. He wanted me to get an ECG done and get back to him for the results.
A1 front squat
29 x 17-17
almost same amt of reps, but now 1 kg more
B1 db static lunge
(2x11) x 14/14-11/12
Dying while doing it.. esp on left leg. Just can-not-do-this-properly. It won’t help to decrease wt , perhaps the opposite.
A2 2-point db row
13 x 17-16
1kg more , same amt of reps
B2 push up
BW x15 – 9 (normal)+ 6 (knee pushups_
A3 Swiss ball crunch
(BW+4) x 20 – 20
A4 pullup
BWx1 while waiting for the TM . No more energy to do 2 of them.
Cardio : Metabolic Overdrive 1
WU: 4,6 – 5,0 km/hr @ 10% incline
Interval speed: 8,3 km/hr (up 0,1km/hr) for three 60s/120s intervals @ 10% incline
Cool down : 5 km/hr @ 10% incline
HR: up to 156 bpm
Watts: 215W for the rest/intervals
193kcal – 579kcal/hr (-6 compared to May10)
1,85km – 5,55 km/hr (-0,15 compared to May10)
General: so NOT going to repeat that breakfast of this morning. Instead of the usual fluffy apple-coconut omelette , I had a savoury one: eggs w ham, mushrooms, zucchini, ajvar and a bit of cheese. Prolly the ham & cheese did me in, as I was nearly coughing up breakfast. Never had this happening with the apple omelette. Starches go down badly as well. You live & learn.
Training statistics
Volume: 10864 kg
# of sets: 17 (incl. WU)- # of reps: 214 - avg reps/set :12,6 - kg/rep 50,9 kg
Guess what just arrived by snail mail? A recipe for Cytomel!
I'd explained to the doctor that my partner thought it'd be better to start with Cytomel after all. I'd said no at first to it, since my T3 values are only a hair below the normal range.
Since I skipped doing cardio around February, I'm no longer crashing badly after a training and manage to get things done. But my work capacity is still lower than that of others. And while memory is way better thanks to the B-vitamins (nethyl-B12 and sulbutiamine) it sometimes relapses. So I explained that I was curious as to whether I'd feel fitter and have a better abilty to get work done with Cytomel.
I could probably use it, since now I am doing cardio again, I see myself slipping back into tiredness, unless I eat a shitton of calories that day (will be eating close to 2600 kcal today = calculated expenditure).
I'm extremely curious to how untired I'll be feeling. Perhaps I'd finally do some gardening and house cleaning which I've been postponing for ages!!!!
Oh noes.. just like on Thursday after the 2nd Break-In+Metabolic Overdrive Session, I had a huge snack attack in the late afternoon. There's no way that an increased metabolism by interval training can counterbalance eating twice my current maintenance in 1 day!
Plus, more alarmingly, some symptoms I've had recurred again:
- blurry eye vision
- extreme tiredness
The feeding frenzy resulted in a huge carb coma. Fortunately I'm OK again after a nap. Seems that I'll just stick to 2 cardio sessions/week and not increase any further until I get things sorted out. I'm too fond of my higher energy levels that reappeared when I stopped doing all cardio.. I want to get things done at home instead of just vegetating behind the 'puter like I did when I wasn't seeing how interval cardio was draining me big time.
Those 2 db static lunge scared me witless as I feared to fall sideways at just about every rep. It really drained me in a very different way than a normal exercise would.
Hi Espi...I read your log with interest recently. Congrats on starting NROL. I agree with what others have been suggesting to you regarding training your body to learn balance, and from my experience with the program, NROL is well-suited for that. Anyway, it got me to thinking, what if you could do the static lunges standing between two bars that would be at your sides. I'm not sure how you'd go about creating that, but it would offer you some peace of mind that if you began to list to one side, the bars would brace you and keep you from falling, then you could regain your balance and continue the lunges. Kind of like the side rails on a treadmill.
You got me thinking. I can come up with 3 possible options
1 do it in between benches, but I might hurt myself?
2 do it next to the Smith machine and set the bar at about chest height so I could brace myself one way. The other way is a window pane.
3 do it on ab mats so I'd fall softly. However there's too much junk lying around (ab roller, Bosu ball) to still get hurt
#1 isn't very good because I need that space for the front squats, and I wonder if it's not more unsafe to do it in between benches
#3 isn't very good either as it's on another floor and I need to superset with front squats
leaves #2 and do it next to the Smith. This might work.
The area where I do the static lunge right now is a (hard) rubber mat. Slightly softer to fall on I guess than on the carpet that is next to the Smith.
I guess that I'll just need to lay off the fear and be more confident.
Confidence will certainly help as well as putting down my feet firmly and not start the exercise until I feel stable.
If the need does come up when HR hasn't dropped enough, I could cheat on the 60 seconds I'm supposed to wait in between sets.
Are you supposed to wait 60 seconds when switching from left to right or do you switch sides immediately?
#1 - I don't think the benches would be high enough, if you did lose your balance too much, could be a tough fall onto and then over the bench..and with weights in your hands.
#2 - sounds like it might work as long as you are also close enough to the window. How about next to any wall and somthing else on the other side, maybe even a person?
#3 - still requires falling to the ground. Doesn't sound fun, plus I think you'd be worrying about falling instead of thinking about the exercise.
...there's got to be a way...
I think the fear may not be a bad thing. It's just your body's way of telling you to be careful, no? The confidence will come in time as you progress with the exercises and start to gain more balance. What has helped for me is concentrating on concentrating. I think about what I'm going to do before I do it, kind of like visualizing the movement, thinking "I am balanced", rather than, "will I lose my balance", if that makes sense. Like you said, making sure your feet, and the rest of your body, are set, and not starting until you feel stable. Then progressing throughout the movement with purpose and concentration. If you start to lose balance in the middle, stop, reset, and start again. Also, starting with lighter weights would probably make it easier to get the balance down first, you may already be doing that.
As far as switching legs, I think you are supposed to go right from one leg to the other. But, I usually have to stop for a second or two (well...maybe 5 or 6 secs) to catch my breath and let the burn pass enough to resume.
I'll be interested to see how you progress with this...good luck!
You might also get more benefit from a balance standpoint by doing them with no weight initially ... really concentrate on the form and on keeping your balance without any external support ... that would be my recommendation ... and doing them next to the Smith set at about waist height (simulating a parallel bar). By overloading with the barbell, your body will be able to cheat the form a little and you won't have to force the balance as much ... JMO ...
__________________
Life's a Journey ... Enjoy the Ride!
can you use any vertical surface as a just-in-case device? Not to assist in the exercise but just as a touch point? for instance, if you would fall left with the right foot out front, can you just touch the upright of a squat cage with just the fingertips of your left hand? or just circle your fingers around a dowel placed vertically on the ground?
I actually had the idea the static lunges would be easier with more weight. I could start again with lower weight and feel the difference.
When I think about it, the main thing that would help is to get into position for the lunge long before the 60 seconds are over and focus on stabilizing my foot.
No workout today. Woke up really late and am quite busy most of the day, since we'll be gone for 2 days for business with lots of driving involved.
The bad news is that I've got an appointment with a cardiologist. That scared the crap out of me. But perhaps it's just a formality. Thing is: my new specialist heard what he calls a 'souffle' and what you guys call a murmur?
I got so scared because I'd been experiencing chest pain lately and hadn't given it any thought. Would it be related?
Then all of a sudden I realized that with the NROL I'm increasing the intensity of my chest workouts because of going to absolute failure with the pushups! Phew... what a load got lifted (nearly literally) from my chest. At least, I'm nearly certain it's just plain old DOMS.
The actual referral though was bradycardia (slow HR). If it's just the bradycardia, I'm not concerned. Have had this all my life, and only once went to my own physician to get it checked upon since HR dropped to 29 (normally it drops to around 32 when I'm fit & cycling lots).
So, understandably, I'm still frightened enough to lay off the cardio until I've seen the cardiologist. I'm also a bit bummed by how much cardio completely drains my energy again. After I dropped all of the cardio back in Feb, I've been feeling great. Now I'm easing into the Metabolic Overdrive I'm feeling the post-WO exhaustion /lethargy come back.
Will let you know what is happening next week.
BTW, I'm seeing that specialist because friends insisted I'd be checked on my thyroid function. He looked at a great # of other stuff too and then physically examined me. Upon which he referred me to get an ECG made.
As of tomorrow I'll be starting on 12.5 mcg Cytomel (T3) since my T3 was a tad low. I'm not sure whether I'll need to eat at maintenance for that treatment or can eat below maintenance?
When I'm unfit, resting HR in the morning is around 40. When fit it's 32. But 29 freaked me out a lil' bit, so I had an ECG made. Doc told me I was just fine. That was back in errr 2002 (time flies) a couple of days after I'd received a yellow fever vaccination since I was going to spend 3 mo. in Brazil.
Perhaps it dropped again, as I just counted once again. And right now (11pm), sitting at pc it's 40. It should be around 48. When I had the ECG made, it was 42 and I was even stressed
Friday May 18 TRAINING NROL Break-In week 2 all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 walking lunge w/ rotary torso (5 reps each leg)
2 spiderman crawl (5 reps each side)
3 ham stretch : Frankenstein (10 reps each leg)
4 Swiss leg curl (14 reps)
5 sissy squat (10 reps)
Before starting the WO, I did 2 mixed grip chinups, and then halfway another 2 since I don’t want to unlearn chinning.
This workout I didn’t want to do the sets as strictly with the 60s preset resting periods because I wanted to take it easy on the heart until I’ve seen that cardiologist.
A1 deadlift
52,5x23
57,5x19
Wasn’t supposed to go up that far in reps, so increased by 5 kg to get below 20 reps. Will use same weight next time or go to 60kg.
B1 step ups
(2x7) x 15/15 – 15/15
Too challenging as a workout to make me feel like doing more reps.
A2 1-db shoulder press
7 x 17-16
About same amt of reps as last time but now 1 kg heavier.
B2 close grip lat pulldown
31,5x25-21
Again, like with DL more reps with more weight. Don’t expect this to happen with next workout when I’m at 35 kg.
A3 hanging knee raise
BWx14
Since I hate the reverse crunch with a passion (or rather am passionless about abd exercises), I wanted to try hanging knee raises. Not a chance to reach 20.
Cardio :
WU: 4,6 – 5,0 km/hr @ 10% incline
Then instead of intervals, kept increasing speed from 5,0 to 6,3 km/hr at 15% down to 10% for 12 mins, followed by a 3 min cooldown.
187kcal – 561 kcal/hr (-18 compared to May12)
1,79km – 5,37 km/hr (-0,18 compared to May12)
General: feeling a bit frustrated from not knowing exactly how much I’m supposed to push myself, so acted conservatively and didn’t. Otherwise I’d have been very happy about the major strength increase on both the DL and the lat pull down. Obviously very quickly regaining endurance strength. Plus, the advance of not having trained in 6 days, since I’d skipped Tuesday’s WO because I was too busy that day and on Thursday the gym was closed.
Training statistics
Volume: 9217kg
# of sets:16 (incl. WU)- # of reps 206 - avg reps/set :12,9 - kg/rep 44,7 kg
Just wanted to report I've solved the pre-WO carb problem.
And it's just been staring me in the face ya know!
The eternal problem for the last few years has been :
- low-carbing is great for fat loss since it reduces appetite
- low carbing can truly suck if you want to lift heavy and exercise hard
Cyclical keto diets never really worked for me as having one week in between carb ups bloat me up incredibly since the amylase production is completely downregulated after only a few days
Targeted keto diets work OKish but ... pre-workout carbs make me terribly sleepy. Sometimes I've had to go home because I was falling asleep while lifting. Or lately, I've been taking extra cups of espresso (coffee is for free nowadays).
Taking carbs during a workout worked pretty well for blunting cortisol output and not making me feel too exhausted after a workout, but according to most papers I've read, won't really help with lifting.
Post workout carbs used to make me so hungry, that I'd continously overeat.
So for the past 6-9 months I've been postponing the post-WO carbs till later that night.
I've often been wondering though whether filling up liver glycogen after a workout isn't like putting the cart in front of the horse (Dutch expression for doing things backwards).
Thinking it over and considering e.g. the UD2.0 method of doing a huge carbup and then doing a power workout 1 day later, it finally hit me! Lyle mentioned in that book as well that he reversed the order that was used in Body Opus of carbups relative to the most strenuous workouts
Since I work out in the morning and carbs make me sleepy, why not kill 2 birds with 1 stone?
Use carbs as sleep aids the night before a workout to get into the carb coma, and take advantage of increased strength because of fuller glycogen deposits.
I've tried this yesterday and it worked brilliantly. Just wanted to share the news. It's pretty exciting for me that I've finally found something which works, since loading up on carbs around a a workout wasn't working.
Another advantage is that I'm noticing to be less hungry when I eat slightly more carbs on average than before. Pretty amazing since I always used to think that being in ketosis = being least hungry. Apparently not true when you are depleting yourself with (high-rep) exercises.
Successfully tried an alternative to doing a lunge in an open space: did them next to the Smith bar that was at about chest height. Yet, had to lower the wt for the 2nd set as it was as challenging as before. Legs were shaking uncontrollably already halfway the set.
B1 front squat
30 x 17-17
Compared to the db lunges a piece of cake.
A2 2-point db row
14 x 18-15
Being a bit too eager to increase performance, legs were shaking like during the lunges towards the end.
Cardio : none today. Forgot my towel and that was fine with me
General: as an experiment I didn’t take any WO carbs. Seems like a mistake since I was feeling weaker halfway the set than I normally do. Not taking the carbs with me plus not having a towel didn’t make me feel bad about skipping the cardio.
Training statistics
Volume: 10191 kg
# of sets: 17 (incl. WU)- # of reps: 214 - avg reps/set :12,6 - kg/rep 47,7 kg
So, I’ve been to the cardiologist this morning. Another ECG, another blood pressure recording (133/69 this time, compared to 100/75 at specialists’ office).
He heard a murmur (souffle) as well and I’ve made an appointment to come back 3 weeks for an echocardiogram and then will see him again on June 25. A full month after today. Which automatically means that at least until then I will not take any Cytomel.
If I really have that condition I would have another explanation as to why I get so freaking tired 1 day after doing cardio. Considering that my rest rate is only 32bpm , getting the HR up to 160bpm is quite a hike. And if there's blood leaking back into the heart, it's more work. Combine that with B12-deficiency (I'm taking a sublingual methyl-B12 of 5000 microgram tabs twice a week), and you get a heart that has to work harder than most to get oxygen everywhere. As long as I remember, I've not been able to sleep with closed windows as I feel like choking in a room with so little oxygen. I'd rather freeze than be w/o oxygen.
The cardiologist told me I can just go on doing cardio. Yet, I'll take it a bit easier than the NROL program #4 asks for. I'm supposed to do cardio 3x/wk and after the Break-In increase to 4 times and even 5 times/wk. I'll leave it to just 2 or 3 times/wk. Especially since I get insanely hungry from these sessions.
It's a bit unfortunate that I keep getting freaked out by the DOMS I get from the pushups and confusing that with chest pain. To some extent you can be your own worst enemy. Anyways, I'll just assume there's nothing wrong with me, but will not exaggarate my exercising.
Tuesday May 22 TRAINING NROL Break-In week 2 all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 walking lunge w/ rotary torso (5 reps each leg)
2 spiderman crawl (5 reps each side)
3 ham stretch : Frankenstein (10 reps each leg)
4 Swiss leg curl (10 reps)
A1 deadlift
57,5x22
65x17
Hm I was so proud of this one, until I saw that I once did 75x18 and 77,5x 17 . Funny thing was that the 75x18 was preceded by my 1RM effort of 102,5x1. Makes me wonder what would happen if you’d do 15-1-15-1-15 ?
B1 step ups
(2x8) x 15/15 – 15/15
A2 1-db shoulder press
8 x 15-14
B2 close grip lat pulldown
35x20
27x16
A3 reverse crunch
BWxDNF, failure.
Continued with
A4 Swiss ball crunch
BW+5kg med. Ball x 20 -20
Cardio : too busy to do it.
General: feeling both blah and good. I’m stressed for time today, and still trying to get back to earlier sleeping hours.
Training statistics
Volume: 9133kg
# of sets:14 (incl. WU)- # of reps 200 - avg reps/set :14,3 - kg/rep 45,7 kg
Thursday May 24 TRAINING NROL Lifter Break-In week 3 all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 BW-pullup + supine row (10 reps)
2 knee pushup (10 reps)
(3 UB Russian twist , none, since Swiss ball was occupied, did these as ab exercise)
3 lateral lunge (5 reps each, stopped early because of twinge in upper right arm, probably a driving ‘injury’ )
4 windmill (10 reps, also painful)
A1 db static lunge
(2x10) x 15-14
Took less weight this time and lo & behold things went a tad better. It feels good to have a Smith bar next to me, against which I can brace myself if things go wrong. And it did go wrong a # of times.
B1 front squat
31 x 15-15
Might have done 1-2 reps more but wasn’t feeling ambitious today. Been warned to not exceed 15 reps too much.
A2 2-point db row
15 x 15
14x15
Heavy but manageable.
B2 push up
BW x10 (normal) + 5 (knee)
BWx 12 (normal)+ 3 (knee pushups)
It worked to lower wt a bit for 2nd set, was not as exhausted.
A3 Swiss ball crunch
(BW+8) x 20
A4 Russian UB twist on Swiss ball crunch
(BW+8)x 15 (for both sides)
Ouch, heavy!
Cardio : first normal Metabolic Overdrive again after my ECG. Feeling good, only bad part was calves cramping up in 1st round.
WU: 4,6 – 5,0 km/hr @ 10% incline
Interval speed: 8,3 km/hr for three 60s/120s intervals @ 10% incline
Cool down : 5 to 6 km/hr @ 15 to 11% incline
HR: up to 158 bpm
Watts: 125/215W for the rest/intervals
201kcal – 603kcal/hr (+42 compared to May18)
1,86km – 5,58 km/hr (+0,21 compared to May18)
General: Before starting the exercises, took an espresso, since I was feeling sleepy again. NO more banana before a WO! Other than that, a good workout. Sipped from an outrageously yummy combo of mango-passion fruit juice combined with Vanilla RiceDream.
Training statistics
Volume: 9615 kg
# of sets: 17 (incl. WU)- # of reps: 185 - avg reps/set :10,9 - kg/rep 52,0 kg
Bah, so not used anymore to the surge in appetite I get from cardio. Used to do HIIT after every single workout and mostly did reasonably well on it. But once I dropped the cardio, I was absolutely baffled by the difference it made in how well I could control food intake. Virtually a no-brainer. Unfortunately metabolism dropped along with that lesser activity.
Now I've resumed cardio again, so has appetite (metabolism is picking up too), but it's not going to result in fat loss when I keep eating as if I've been running all day long
Saturday May 26 TRAINING NROL Break-In week 3 all weights in kilograms
DYNAMIC STRETCHING /BW exercises
1 walking lunge w/ rotary torso (5 reps each leg)
2 spiderman crawl (5 reps each side)
3 ham stretch : Frankenstein (10 reps each leg)
4 Swiss leg curl (10 reps)
A1 deadlift
65x15-17
B1 step ups
(2x9) x 15/15 – 15/15
Second set was hard.
A2 1-db shoulder press
9 x 15-14
PR for average performance!
B2 close grip lat pulldown
38,5x15-17
PR for average performance!
A3 Swiss ball crunch
BW+9kg db x 20 -20
Cardio : no desire to overeat by 1000kcal if you’re just burning 200kcal more with HIIT.
General: happy about the db shoulder press and the lat pull down but bummed about knee pain in right knee cap that suddenly started during the step-ups. How this happened? Probably either the wobbly static lunges or the wobbly walking lunges. Baaad baad news. Grrr!
Once again paid better attention to rest periods in between sets.
Training statistics
Volume: 9171 kg
# of sets: 14 (incl. WU)- # of reps: 192 - avg reps/set :13,7 - kg/rep 47,8 kg
In case I hadn't told you.. I'm kinda allergic to many different foods. Nothing really bad, but enough to make me decide to stay away from them as eating these foods saps away energy, makes me lose memory and gives joint pain.
Plus it makes me stall. I never really knew this and while having heard stories on this, viz. like don't eat cheese I always thought : you gotta be kidding, it's just less calories you consume. But apparently eating the same amt of calories but now from nuts can make you get out of the plateau. Reason being: allergenic foods limit conversion of the thyroid hormone T4 (the inactive one) to T3 (the active one). And guess what, I just happen to have perfectly normal T4 values but low T3-values. And this was when I was paying attention to the foods I was eating 90-95% of the time!!!
I'd thought to safely add legumes again. So have been indulging in chickpeas this last week.
My SO frowns upon adding legumes, since he says it’s an allergenic food for me and bad for people with leaky gut syndrome (yep, in Protein Power they warn against the lectins from legumes).
And indeed: increasing joint pain, and suddenly very dry eyes (he said his mom who had an AI-disease would get that from legumes all the time) and the obvious gas production makes me wonder about whether or not to continue with legumes. Memory function also going down the drain once more (having trouble recalling words).
SO thinks it’s better for me to stop the legumes and increase fruit consumption instead. OK, he wins… too bad, I loved the chickpeas
and they are dirt cheap too when you prepare them from scratch.
BTW. knee pain continued. It's probably from the step-ups themselves. Perhaps not focusing enough when starting the exercise? THis is why using only 60 seconds rest periods scare me a bit. It's freaking easy to lose coordination and get hurt as a result.
Espi, how are the static lunges going? Is your balance starting to improve any? And, now the knee and the food allergies. It seems the more we do to take care of ourselves, the more we need to do to take care of ourselves. I guess we just have to keep pushing forward. Great job on the workouts!
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
The static lunges are a wee bit better. I've dropped some wt on them and try to focus well. Plus take my time.
It's a big comfort to do them between the wall/window and the Smith bar so that I won't fall hard. And nearly every set I've bumped into that bar, so I def needed that 'brace'.
I'd say that the lunges plus the MetOverdrive are the main causes of the overfeeding happening after such a workout. In the recent years I've often pushed myself a lot, and only backed down a few months ago. It was amazing what an effect it had on appetite. From nearly uncontrollable to almost absent. It took me by surprise to see it come back again, and I'm not prepared ... yet.
Re the heart problems: I'm not all too worried about it.. at least it seems like a minor problem to me now that I've been thinking about it. Could be wrong though
BTW, joint pain got much better suddenly this morning and a big whoosh happened. No more bloat. My carbs tonight will be from fresh pineapple & mango, not from chickpeas
. That was actually about the amt of calories I think to have burnt as I also cycled for over an hour. 
Linear Mode
