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)..
Did this start with the diet? Because going LC can make you go like a racehorse at first.
No, that's been a pervasive issue for the last year or so..
Or around the time I resolved to drink more fluids about 6 months ago (I used to go all day without drinking any water at all), I can't remember when it became an issue, exactly..
Then it's pretty obvious.. if you are drinking a lot of fluids, you have to 'pass' a lot of them too... of course sweating may have increased as well.
Do make sure you get in enough salt while you are increasing your fluid intake.. especially when the weather is hot you're losing more minerals than you realize.. especially on PSMF it is stressed to take extra electrolytes.
Taking extra magnesium & potassium as well as regular salt can make the difference between feeling like crap or feeling OK. I'm weird enough to even add salt to my coffee to enhance flavour!
That 130 cals and 32g of carbs is for 500ml, but the bottle carries 950ml!
That's almost 260 cals, and 60g of carbs..
And I came real close to drinking the whole bottle yesterday, as I was heading to the gym..
Good thing I reconsidered and just took a few sips, thinking I should sip it throughout the WO..
I'm just going to take 500ml to the gym with me today..
I stepped on the scale this morning, and I'm at 206.4.. So that's cool.. 3 days in, and I've dropped pretty much all the water weight that I gained on the 2 week break (I was at 205 before the break)..
I started taking Creatine again, yesterday, though.. 20g yesterday, and I'll take 10g a day for the next 4-5 days or so, then 5g thereafter..
So the water retention from the Creatine might screw with my scale weight.. I might go up again, or at the very least it might look like I'm not losing as much as I should, I dunno.. We'll see..
I'm not getting excited about that number, besides the fact that I've just about dropped all the water weight I gained on my 2 week diet break..
Activity: WO
SQUAT
BARx5
95x5
145x3
215x2
225x5x3
BENCH
BARx5
95x5
145x3
165x2
200x5x2
200x4x1
165x5x1
I was feeling cocky after I was able to do the same weight as I did before my 2 week diet break, so I thought I'd try progreesing 2.5 lbs here..
Bad idea..
My last 2 reps on my 2nd set were ugly bridge fests, and I actually failed on my lst rep of the 3rd set..
Guess I'll take 15lbs off next time, and try to work my way back up again..
BENT OVER ROWS
60x8
80x5
95x4
145x3
195x5x3
145x5
FACE PULLS
"10"x10
"12"x10x3
"10"x5
BALL CRUNCHES
15x3
Diet:
5.3 oz chicken
125g red pepper
2 EFA
200mg caffeine
20mg ephedrine
.5 tsp light salt
150mg magnesium
200mg calcium
20g Creatine
1 scoop Greens+
Nothing much at all.. Laid on the beach, very brief swims, sat at the computer..
Legs, hammies especially, still really sore.. Arms are good..
Energy levels good, no hunger pangs..
Was thinking about adding some variety to the menu with canned tuna and salsa.. But then I started worrying about the moisture content adding an uncertain variable as far as protein content.. Plus I hate tuna at the best of times.. But it's ok disguised in a spinach salad or with lots of salsa.. I could do tuna steaks, but then we're talking ahi, which is stupid expensive.. Best just to keep it simple..
I'm at 205 abouts, so tomorrow I'll make adjustments, calorie/protein target-wise..
Was supposed to have a refeed and WO day tomorrow, but we have to make a trip to the city, so I'll have to push it back to Sat.. I'll make myself some chicken breast meals for the road..
Diet:
Let's simplify this a bit, as it's not that varied a meal plan, and you get the idea by now, I should hope..
It's sinking in finally just what 500g of carbs is (what I need for my body weight and exercise: power lifting)
The whole wheat bagels I got today aer 300 cals each, 50g of carbs..
I'll have to eat 10 of them in 5 hours!
Well, 9 slathered in jam (Jam's ok, right?).
That's 3,000 cals just in carbs!
I'm going to go double check this, see if I'm getting this right..
I adjusted my protein grams for my reduced weight..
I now just need 205g of protein per day, 41g per meal, 5.1 oz of chicken.
Weight: 204.5 (-8)
Activity: 4 hour round trip to the city.. Was on my feet for pretty much the rest of the day.. Nothing strenuous..
Diet:
21.2 oz Chicken breast (4 meals)
240g salsa
260g egg whites (1 meal)
100g spinach
Supps:
600mg caffeine
60mg ephedrine
1200mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi (I like the "daily detox" one much better, taste wise)
10g EFA
light salt
10g Creatine
I would have liked to do a trizyb on one shoulder blade (or anterior of forearms), and a Scottish Lion Rampant on the other, but I'm too much of a pussy..
That, and Svetlana would never let me.. Which is kind of the same beef as above, I guess.. LOL
I would have liked to do a trizyb on one shoulder blade (or anterior of forearms), and a Scottish Lion Rampant on the other, but I'm too much of a pussy..
That, and Svetlana would never let me.. Which is kind of the same beef as above, I guess.. LOL
LMAO...trust me it is not that bad! Yeah it feels like someone drawing on you with a sharp mechanical pencil, but not too bad unless you're right on top of a bone. I wasn't too happy when the tattoo artist was doing the bottom of the cross...but if I can handle it, then you most definitely will too. Now the only thing you've got to do is talk Svetlana into letting you! lol Btw I love her name!
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Even if I DO somehow get the ok (never gonna happen), I'd have to stomach the rolled eyes every time I took off my shirt for the rest of my life..
Well tattoos are not meant for everyone I guess, but if you ever do change your mind and get one, I'm sure it'll be a nice one! Until then, you can always get henna if you wanted
__________________ "Create like a God, Command like a King, and Work like a Slave"-Constantin Brancusi
Activity: 20 minute leisurely walk, power lifting WO.
My first refeed day, and I did ok on the menu for it being my first one..
Less than 50g of fat, and 500g carbs just about on the button for all 5 meals..
But that last refeed meal was a bloater, and how!
I tweaked it for next time..
Will be interesting what the scale will say tomorrow morning..
Diet:
350g egg whites
60g salsa
Pre WO:
200g gluten free brown rice pasta
270g organic pasta sauce
85g chicken breast
carbs: 165g protein: 43g fat: 15g
(90 minutes later)
DEADLIFTS
135x5
185x4
235x2
255x2
275x2
295x5
No problems, here, save for grip strength.. If this doesn't snap to soon, I'll have to look at overhand/underhand grip (though that feels really weird)..
Just found out from Lyle McDonald himself that he no longer believes that you have to eat a minimum of 1200 cals a day..
His reasoning was that below that you aren't getting the minimum daily vitamins and nutrients..
He doesn't believe this is true anymore..
As long as you are getting 1g per lbs of body weight, plus the 10g of EFA's and suppliments, plus the weekly refeed, that's all you need, no matter how many calories it works out to..
I'm impressed by your low calorie intake, I hardly ever go that low. And you're male, so you need lots more than me!
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
I felt inspired and increased my deficit because of your example, Dougz
Hopefully, my fat will be impressed, too!
__________________
Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Linear Mode
