day wt bf% 4davg 4dbf% plan4d ate4d dv4d%
CD 1 61,4 25 60,8 25,2 2318 2360 2%
CD 2 61,1 26 61,0 25,3 1855 1969 6%
CD 3 60,7 26 61,1 25,6 1807 1949 8%
CD 4 60,0 25 60,8 25,5 1400 1353 -3%
CD 5 59,9 25 60,4 25,5 1666 1619 -3%
CD 6 60,6 25 60,3 25,4 1640 1594 -3%
CD 7 60,4 24 60,2 25,0 1856 1870 1%
Ate too much for the carb load.. a few unplanned coconut balls flew into my mouth. Fess up to be a sucker for processed candy & stuff. At least there was no gluten involved as wt still came down a bit.
Wt still in the 60s, but bf% came way down.
Monday December 15: Olympic training #13
See other log for details.
Comment: still so much to learn.. at least there’s progress and.. last night’s coconut balls (a dietary slip up apart from planned the rice crisps & mini-marshmallows) were put to good use.
Something which is always weird is how it takes incredible amounts of effort to get focused enough and then when I’m done, I’m feeling super-überfocused when driving home and once home, end up being so incredibly agitated that it is hard to lose that energy again.. this is why I’m usually training again on Mon night.. for now I’m going to see if I can train again on Tuesday morning.
Nice bf% drop. It will be interesting to see if it sticks. I totally hear ya on the focus thing and how it screws up your night. I workout at 10:00PM sometimes and that kills me for sleep.
__________________
The BIGGER I get the smaller you look
You do need focus a bit for regular lifts and especially squats, but in comparison to Olympic lifts, it's like you can do it almost while sleeping, especially when you would leave out the major lifts (squat, DL, lunges).
But actually one would need a yoga session to get rid of all that energy & adrenalin again.
On the bf%: I'm not sure if the Omron is heading back in the right direction (actual # was 24.4%) but at least it is encouraging to see a sub-25 number again. It's quite depressing to have seen a 30d average of 24.9 for 6 days and then see it jump back to 25.1% again!
LOL.. me too. I'm a sucker when it comes to things I've never tasted & it's cheaply on sale, while I've not yet had dinner! Upon studying all of the fine print, decided it was fit as a free treat. Fit in the sense of being gluten-free.
I've picked it up again (it's right in front of me NOT calling my name, weirdly enough) and see now :
sugar, coconut, fat (oops, hardened vegetable fats), dextrose, whey powder (a bit of an oops again), water, glucose syrup, cocoa, modified corn starch, invertose (?), glucose-fructose sugar, arabic gum, aroma. It can contain traces of gluten, soy , egg and lupine.
Traces of gluten don't bother me, but large amounts do and I really shouldn't eat dairy as much. .
When reading it took a lot of squinting. Am definitely starting to need reading glasses or the fine print really became a lot smaller. The hard part was estimating the calories, since nothing is listed.. nor on the website given.
I've weighed each ball (7.5g) and figured it would come closest to coconut macaroons. If I counted well enough, I had 12 of them.. damn tasty junkfood it was.
The good news.. since this happened last night, I'm still ending up at about the amount of calories I planned to eat today.. just too low in protein and slightly too high in fats.
Speaking of food.. one treat I have that is very high in protein might be disappearing from the supermarkets: dry chicken satay. Satay in the sense that it is just like chicken satay but w/o the peanut sauce (another allergy thing). From the 3 shops that carried it, there's only 1 left... OTOH there is now extremely expensive European beef jerkey available that may become my next expensive protein treat.
No.. I'm too lazy to even do that.. am walking to my regular gym (when in a hurry I'll cycle). The one I go to on Monday morning doesn't have a parking problem.
This is different from making satay, which requires getting too many kitchen utensils dirty, buying too many ingredients and ending up with too much yummy food that doesn't fit into my calorie budget.
Now, a beef jerky maker would be interesting, but AFAIK, those aren't cheap and nor is jerky a European thing. I am interested in case it also can do desiccated fruit..
Even then there's still a huge space problem. I'm not even able to put the tiniest machine on the counter in this silly small kitchen
so, um no.. as much as I admire Wendy (and you) for their culinary exploits, I remain a boring consumer of goods, rather than trying to make stuff myself.
I've weighed each ball (7.5g) and figured it would come closest to coconut macaroons. If I counted well enough, I had 12 of them.. damn tasty junkfood it was.
A family friend is involved in the manufacture of Tunnock's Snowballs (although he might be retired by now, but he's a Tunnock). My mother occasionally finds them here at the deli, but they're too sweet now for my tastes - even as a treat.
Clicked on the nutritional info and at 446 kcal/100g (4P/57C/21F) the macros are extremely close to the coconut macaroon I had opted for @ 450kcal (5P/57C/23F).
That macaroon is not having any gluten either but has a bottom of that edible paper.
Not suitable for a refeed w so much fat but totally yum.. I love sweet things.
I think given a choice, I tend towards salty things. Even with the cookies I made last week the one I like best isn't very sweet, and although they had jam in them, it was jam I'd made (and I always make my jam a little less sweet than purchased).
Comment : technical part went a lot better than I’d imagined, considering the poor sleep and me training w/o the usual sports drink , since this was supposed to be a (low volume) depletion workout, preceded by some technical lifts. However, I’d severely drugged myself with stims : no less than 2x200 mg caffeine plus my usual regular mug of coffee + Svelta (a lightly stimulating fat burner). Felt totally fine till shortly after the workout, then upon walking home, I nearly started puking. Either the OD of caffeine got to me in combination with the glycogen depleting WO or perhaps my water bottle needs replacement.. so tossed the bottle in the garbage disposal (it’s an Evian mineral water bottle, that I replace about once a month anyway).
Well, it doesn't sound like a good combination, no matter what. I'm so off coffee and caffeine in general that an occasional one gives me a boost. At some point I would do 4, 5 or 6 in a day (okay, probably a morning).
It was a bit much to take 2 caffein tabs, as when I normally use those, I go for half a tab or at most 1 full tab.. just was so peeved about the poor sleep that I threw all caution into the wind (sp?)
day wt bf% 4davg 4dbf% plan4d ate4d dv4d%
CD 1 61,4 25 60,8 25,2 2318 2360 2%
CD 2 61,1 26 61,0 25,3 1855 1969 6%
CD 3 60,7 26 61,1 25,6 1807 1949 8%
CD 4 60,0 25 60,8 25,5 1400 1353 -3%
CD 5 59,9 25 60,4 25,5 1666 1619 -3%
CD 6 60,6 25 60,3 25,4 1640 1594 -3%
CD 7 60,4 24 60,2 25,0 1873 1864 0%
CD 8 60,2 25 60,3 24,9 1924 1929 0%
CD 9 60,0 25 60,3 25,0 1645 1617 -2%
Wt is creeping further back down, bf% up again . Also had the 2nd really lousy night of sleep.. low carb dieting sux royally when it comes to sleep quality.. should've taken that tryptophan.
Am also starting to question what the heck I'm doing that makes my dieting stop working. Yes, I do drop weight, but bf% goes UP not down.. maintenance goes down too... what's the fun of dieting when you lose the same amount of fat on 2100kcal versus 1800ish kcal and you can't even frigging sleep?
F*k the diet.. I'm gonna eat to recompose.. not to lose weight!
I'm sick of losing sleep over too low carbs on a training day and see BW & maintenance drop down , but not body fat... the last thing I want is to get sick again.
Call me paranoid but I just think it sux that I lose sleep, see BW drop but have all my readings on the fat analyzer go up. I'd rather lose at a snail's pace than drop BW fast enough that it frightens me because of the repercussions. I've even had the tingling fingers for several days now! This seems to happen every time I'm dropping carbs quite low. Probably a magnesium deficiency thing? B12? Who knows... ?
Espi, I was going to say that I wish I had some answers for you, but maybe you should take a dieting break...then I see your post above! Well, I'm doing the same thing starting on Monday, so we'll figure this out together! (Actually, you'll probably analyze it and figure it out, I'll just see what happens, lol!) Good luck!
I'll just keep doing what I did.. that is, same kind of training and same kind of diet.. except that I will raise the calories significantly on training days.
rest days will remain the same.. and as a matter of fact, am planning to bring them down for a bit on the latter part of the cycle. I'll just be PIGGING out in a major way on the 2 heavier training days, that's all.
The craziest part? I'll probably be eating just 1100-1200 kcal on both Christmas days and NYE/NY. May be not NYE, that's always one of my most favourite days.
Another good reason for raising calories is that really I still don't want to weigh 58kg .. I want to weigh 63kg (BMI of 25) . If I want to compete in Olympic lifting, I want to be the strongest possible. And I'm not seeing this happen at 58kg when I want to lose 3 more kg of fat but would like to gain 5-6 kg of LBM.
To put things in perspective.. tomorrow I am going to a funeral of my cousin. She and me never were good friends, hence why I'd not seen her in over 20 years except when her mother (my aunt) died. She died of a brain tumor, being a mother of a 7 year old girl and already a widow (remarried though).
How stupid and trivial does it sound to be aiming for fat loss with these drastic events in life. Only yesterday another guy tells me: love life & live it to the fullest. He was so right.. he was another cancer survivor so he knows.
If you are at 10lbs or less of goal I think recomping is the smart way to go despite how it takes longer. I am currently culking (recomping) and it is a pretty magical thing to say the least.
If fat loss stresses you out so much it is best that you recomp instead. If you can find the magic culking formula then all the better. Bytsi somehow is managing it by accident. LOL!
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The BIGGER I get the smaller you look
Well yes, considering that I don't think I'll be happier at 58kg than I am now (strength-wise or maintenance-wise plus a risk of getting ill more easily at a lower BMI), and 60-63kg *is* my goal weight.. currently at exactly 60.0kg, the only thing I want is to lose 3-5% body fat (which should be around 2-3 kg of fat) and gain the same amount of muscle.
The only trouble is, I was barely gaining any LBM on maintenance calories but am dropping LBM really fast on a true cut.
Back to the drawing board and design something better with more calories on training days!
day wt bf% 4davg 4dbf% plan4d ate4d dv4d%
CD 1 61,4 25 60,8 25,2 2379 2360 -1%
CD 2 61,1 26 61,0 25,3 1942 1969 1%
CD 3 60,7 26 61,1 25,6 1994 1949 -2%
CD 4 60,0 25 60,8 25,5 1436 1353 -6%
CD 5 59,9 25 60,4 25,5 1778 1619 -9%
CD 6 60,6 25 60,3 25,4 1740 1594 -8%
CD 7 60,4 24 60,2 25,0 1973 1864 -6%
CD 8 60,2 25 60,3 24,9 2124 1929 -9%
CD 9 60,0 25 60,3 25,0 1781 1666 -6%
CD10 59,5 25 60,0 24,7 1969 1856 -6%
Lowest wt since Nov 2007. And the best news: I slept well. L-tryptophan for the win
I've revised the calorie targets and will eat more food on workout days.
Glad about the new weight low BUt I have to repeat it sems so unlikely to me that you are just losing LBM and not fat when you don't reduce your cals drastically and do lift big???? so once again I have to query even the trends of the omron???
However I do realise you undertsand your own body better than most and more of a culking strategy like Karla and Bytsi... I have to say that I plan on trying that for a couple of months after the repair.
Relying on BIA data is tricky, but so is relying on caliper readings.. my skinfolds would go up immediately upon resuming training after a break, if I remember well. Just water retention , but it would seem as if I'd become fatter.
But the 30d avg wasn't going down like i wanted.. viz. faster weight loss than fat loss = bf% going up, not down. That's not weight gain though.
Zigzagging calories over the week , carbing up for a bit before a workout (preferably the night before to increase sleep quality), and then really pounding the protein and not skimp too much on fat (red meat is really good) on workout days works well. I've been neglecting red meat too much...
. Also had the 2nd really lousy night of sleep.. low carb dieting sux royally when it comes to sleep quality.. should've taken that tryptophan. 
Linear Mode
