I'll have to wait till tomorrow morning to see what the damage is from my diet break (that's when I weigh myself).. But I'm sure it will be extensive..
Even the cursory measures I was going to take to monitor cal intake went out the window the first day..
It would not be an exaggeration to say I binged..
I stayed away from beer and other alcohol for the most part (3 beers in 2 weeks), but I denied myself nothing else.. Burgers, pancakes milkshakes, pie (sometimes all on the same day!)..
Let's just say my maintenence needs were met, and my hormones had ample fodder to reset themselves..
I hope I didn't gain too much of my hard lost weight back, but whatever it turns out to be, I can seek solace in the knowledge that I'll be tightening the reins once again, and HARD, come tomorrow..
And I've decided that from now on, for 2 week breaks I should continue to eat clean, just eat MORE of the same, without the empty junk food calories..
Just poor planning and a lack of discipline on my part.
I had a good, enjoyable run, but now I'll have to pay the piper..
I bought some Magnesium citrate and Calcium citrate, so I'm set for supplements (already have the EFA's, ephedrine and caffeine ..
Now I just need to stock up on chicken breasts, cottage cheese dry curd, and leafy veggies (spinach)..
(not including warm up sets)
Squat 3x5
Bench press 3x5
Bent over rows 3x5
Hanging Chair raises 2x8
Face Pulls 3x8
Thursday:
5pm: 166g starchy carbs
6pm: WO
(not including warm up sets)
Deadlift 1x5
OH Presses 3x5
Chin ups 3x8
Back extensions 2x8
Ball crunches 3x8
7pm: 166g starchy carbs
9pm: 166g starchy carbs
First RF meal went down pretty good..
390g egg whites, 30g spinach, 2 EFA, 2 cups of green tea, 600g calcium, 1/2 tsp lite salt.
Feeling full enough..
Next meal will be dry curds, I think, with a dose of magnesium, and a multi (Greens+).
I took 8mg of ephedrine, and 200mg of caffeine (I know I should have taken just 100g to start with, but caps are 200g.. Guess I could have cut it in half)..
No ill effects 1 hour later.. I feel maybe a bit light headed.. Limbs feel lighter.. No racing heart or anything, though..
what is RF in this context?
I thought you were doing Rapid Fat Loss when you returned from vacation, which would be virtually no carbs, not starchy carbs and gatorade - but maybe I misremembered your plan?
I thought you were doing Rapid Fat Loss when you returned from vacation, which would be virtually no carbs, not starchy carbs and gatorade - but maybe I misremembered your plan?
Starchy carbs are supposed to be done 1x per week as a refeed (500g of carbs, according to my body weight, over 5 hours), preferably on a WO day.
On the other WO day you have the option of eating 5g of carbs 10 min. before a WO, or a 160 cal bottle of Gatorade during. The Gatorade option is supposed to be the better option for maximizing muscle retention, so that's what I'm going to do..
You are also allowed 1 free meal per week, but I'm not going to plan for those, just as the situation arises (my wife makes banana bread, or we get invited out for dinner, for example)..
So the situation may come up, or it might not..
And if it DOES come up, I just have to make sure it doesn't come up again for at least another week..
Yes, my family is from Ukraine. I was raised here but can still speak Russian and Ukrainian fluently How did you know what it was??...not too many people do!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Here I am at my cousin's high school grad (middle of bottom row) in '94..
I went there to learn Ukrainian (not going to learn much picking sugar beets in the feilds.. LOL), and that's where I met my wife, Svetlana (second from right, back row).
My cousin's 7th from the right, back row.
After that I came back to Canada, did a year of university, then went back for another year after that. I did a semester of Russian Language at the Ivan Franko University in Lviv..
I hated Russian.. Not half as melodious as Ukrainian..
Hmm.. Looks like it's not going to be as bad as I thought..
It's still grim, but not as bad as the 850 cals or so I thought it would be..
Once you factor in the cals from the fats (alot from the EFA's alone, 90 to be precise) and the carbs, I ended up with 1,250 cals (or did I do this wrong?).
Ah... the coat of arms where the cat is standing on, thought it was a scale
Is Ukrainian written just like Russian or are their differences.
The guy who designed our new logo is a Ukranian too (native) you got to love the Internet.
I've tried my hands on Russian for eh.. maybe 2-3 years & got to around 1000 words, but since I've not practiced it much, it deteriorated & I've forgotten all about it, though I can still decipher the characters..
When in Russia & Belarus/Ukraine I've just been speaking Esperanto , which is about 1 000 000 times easier
Oh.. and good luck on your RFL-journey! Word of the wise.. do take the free meals & plan for them too by spacing them far enough from the refeeds by at least 2 days.. just persuade your DW to make that delish dish or your friends to have that get-together on those days.. but hey.. I've got no social life to speak of, so it's easier for me to say so.
I've tried my hands on Russian for eh.. maybe 2-3 years & got to around 1000 words, but since I've not practiced it much, it deteriorated & I've forgotten all about it, though I can still decipher the characters..
When in Russia & Belarus/Ukraine I've just been speaking Esperanto , which is about 1 000 000 times easier
I was near fluent in Russian and even worked (very briefly) doing some translation, but not much cause to use it here in Maryland. After about 13 years without using it you could say I'm incredibly rusty. I was in Munich a few summers ago and ran into a Russian dance troop. I was surprised that I was actually able to have a long conversation with them. It worked out well, because none of us spoke more than a few words of German and it seemed that almost no one in Munich spoke Russian. But most people understood english. So I was able to help them out.
How long did that take you? To be fluent in it.. I've never gotten beyond stammering.
The experience you had in Munich sounds very familiar though.. I have this with French, Spanish & German. Not fluent enough to be able to write & speak it at home but once in an environment where it's spoken all the time.. you suddenly flip a switch & tada here you are!
It's the Ukrainian coat of arms, yes.. It's a trident.. Trizyb means literally "3 teeth".
And it's the tatoo on her shoulder blade, not the scale (it IS a scale)..
Quote:
Is Ukrainian written just like Russian or are their differences
Slightly different alphabet, alot of similar root words, but it sounds totally different from Ukrainian.. Harsher, more nasal, and clipped, I find..
Whereas Ukrainian has been rated the 3rd most melodic language in the world (or Europe, anyways.. Can't remember), besides Italian and French (or is it Spanish?)..
Dang, I'm going to have to look up that little tidbit of information again..
Quote:
Oh.. and good luck on your RFL-journey!
Thanks!
As for the free days, I'm thinking if I have a free meal, and then the next day or so we get invited out, or I can't resist an ice cream cone, I'm kinda screwed, so I think it'll be best to leave myself the buffer, so to speak..
Quote:
How long did that take you? To be fluent in it..
Sorry if this wasn't directed to me.. But just in case:
I got aquainted with the Cyrillic alphabet before I left so that I would be able to look stuff up in the dictionary, and I'm sure glad I did, as I'm sure it would have taken me alot longer than it did..
The big problem most often was figuring out where one word ended and the other began..
But after about 6 months or so I was having hour long conversations with my then girlfriend on the phone..
But of course by then, she got used to my limitations and it was easier for her to understand me, and vice versa..
My grammer still sucks (the suffixes are a real killer!), but my accent is down pat, if I do say so myself..
Here I am at my cousin's high school grad (middle of bottom row) in '94..
I went there to learn Ukrainian (not going to learn much picking sugar beets in the feilds.. LOL), and that's where I met my wife, Svetlana (second from right, back row).
My cousin's 7th from the right, back row.
After that I came back to Canada, did a year of university, then went back for another year after that. I did a semester of Russian Language at the Ivan Franko University in Lviv..
I hated Russian.. Not half as melodious as Ukrainian..
Well I am impressed! I've been to Lviv but I am actually from a town called Kryviy Rig (translates into crooked horn) which is about 6 hours away from Kiev. Still have lots and LOTS of family there. The last time I went back was 6 years ago and I've been trying to go ever since but something has always come up. I've made it my priority to go this coming summer.
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Is Ukrainian written just like Russian or are their differences.
Ukraine is kind of split into halves so the people on the eastern side speak more Russian than Ukrainian and the people living on the west side are the ones who are still trying to stick to the native traditions and original language. My family is from a town on the east side of the country, and thanks to my grandma (who speaks German too btw) she made sure I didn't forget our traditions and language! After being here (in the US) for so long, or should I say practically raised here, when I go back and visit my family in Ukraine and try to speak Ukrainian they tell me I don't sound like a native anymore and that my accent is becoming worse. I've took 2 years of Spanish and can carry on a basic conversation (which helped out tremendously when I worked as a receptionist for an optometrist and had many non-English speaking Latino patients). My next goal is to learn french...hence the quote on my signature "La Vie Est Bella" meaning life is beautiful (I have it tattooed on my wrist!)
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
I've been trying to go ever since but something has always come up.
With 2 kids, it's coming up with the 7K that's the biggest hurdle..
Was so much more affordable when it was just the 2 of us..
Quote:
I don't sound like a native anymore and that my accent is becoming worse
Yeah, they give me the same positive reinforcement.. LOL
"Hey, I speak 2 languages at least!" Is my lame rejoinder, swiftly trumped by their pointing out they know two as well (Russian and Ukrainian), and often 3 (Polish)..
When my wife first came here we spoke Ukrainian all the time, then after a time a Ukrainian-English hybrid, and now we hardly speak Ukrainian at all..
I have a friend who left Iran when he was around 20 and now when he goes home or phones home (20+ years later) his brothers tell him he speaks and sounds like a kid instead of a grown man - think "surfer dude/valley girl/teenspeak" but in Farsi.
Growing up we had lots of Swedish Christmas traditions from my grandparents - as adults when we met new people our age from Sweden apparently we were a little anachronistic - as if you met a British person keeping a Dickensian/Victorian Christmas without realizing it.
With 2 kids, it's coming up with the 7K that's the biggest hurdle..
Was so much more affordable when it was just the 2 of us..
That's exactly my problem...two way tickets are so expensive, so when I do go, I try to stay for a whole month so the money I spend on the ticket is all worth it!
But w/2 kids...all I can say is..phew! lol
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
%$#@!!!!!!!! Forgot it was BC day today.. Everything's closed..
Today was supposed to be a WO day..
Good thing I only took a couple swigs of my Gatorade (270ml to be exact.. Yes, I'm that anal)..
There goes my free meal for the week (anal AND hard on myself!)..
Like I say, good thing I don't plan for them, so when accidents happen, I'll be ok..
But I MUCH rather would have had some of those blueberry muffins my wife made today..
They'll have to wait till my other WO/refeed day on Thursday, I guess..
Wait, I'll have to push it back to Friday, now, I guess..
I'll do my non-refeed workout tomorrow..
I was thinking maybe I could save myself the cals and just eat a meal with the max 5 carbs within hour of my non-refeed WO, rather than drink the recommended Gatorade..
But Lyle's right (I screwed my courage and asked on the RFL forum), 5g would probably be long gone, come gym time..
It's more the muscle retention that I'm concerned with, more so than energy level..
But I THINK that THAT'S what affects muscle retention.. The energy necessary to put enough weight on the bar to activate those muscle-sparing physiological triggers..
Or is it just the counter-action of the muscle catabolism that Lyle's recommendation is for?
But I'm talking out of my ass, here..
Maybe it's both..
In any case, I'm covering my bases and drinking the Gatorade, extra cals and interrupted be damned..
I'm going to reread that section on WO meals now..
Well, first let's make some notes on the day:
I've been sleeping well..
Well, I'm still getting up 1-2 times a night to pee.. Not sure wether this is a bladder issue, or a mild case of sleep apnea.. I don't snore, I don't have diabetes, and presumably my prostate is ok (I'm NOT getting this confirmed till I have to)..
But I digress..
No negative response to the EC stack, sleep or heart rate wise, and I'm nearly at the full daily dosage..
No hunger pangs.. No brain farts.. No lethargy..
Not sure when the appetite suppressant and energy boosting effects of the EC stack wear off, but I can always look at non-stimulant suppressors if I have to, but I'll go the celery and light salt snack route, before I go there, and as for energy, I'll just have to suck it up, if I DO hit the wall down the road..
I feel like a pro body builder, taking all these pills..
Well sometimes more like an 80 year old lady.. LOL
Activity: Leisurely 20 minute walk, foam rolling and mobility. excersizes..
250g dry curd cottage cheese
10g cinnamon
Splenda to taste (can you add TOO much of this stuff?)
2 EFA
200mg caffeine
16mg ephedrine
150mg magnesium citrate
and I've been trying to go ever since but something has always come up. I've made it my priority to go this coming summer.
. I've took 2 years of Spanish and can carry on a basic conversation (which helped out tremendously when I worked as a receptionist for an optometrist and had many non-English speaking Latino patients). My next goal is to learn french...hence the quote on my signature "La Vie Est Bella" meaning life is beautiful (I have it tattooed on my wrist!)
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