Of refeeds and diet breaks
Replies
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Have most of you found that when you do a diet break do you gain weight that week2
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Have most of you found that when you do a diet break do you gain weight that week
My weight jumped up a couple of time and spiked another couple of times for sure, but the trend was flat and I don’t think I put on any actual fat. My understanding is that you want to aim for at least ten days for a break, which gives you a pretty decent amount of time to watch your trend.3 -
Have most of you found that when you do a diet break do you gain weight that week
Yes. That's a normal response.
Be highly aware that scale weight gain =/= body fat gain. Weight is the force of gravity and mass represented by a number on the scale which can come from saturating glycogen stores, sodium content, the bulk of food regardless of energy content (a pound of vegetables can only be a few hundred calories but show up as a couple of pounds of scale weight). Fat gain is actual storage of excess energy in adipose tissue - and if you are at maintenance, you are not in a surplus, so there would be no excess energy to store. People can gain fat and not gain scale weight if the proportion of muscle+water+poop loss matches the rate of fat gain.
That said, jumping from a deficit into maintenance calories are going to reflect temporary scale weight gain by virtue of eating more. It will go back down after a few days or so.9 -
Have most of you found that when you do a diet break do you gain weight that week
Yes. That's a normal response.
Be highly aware that scale weight gain =/= body fat gain. Weight is the force of gravity and mass represented by a number on the scale which can come from saturating glycogen stores, sodium content, the bulk of food regardless of energy content (a pound of vegetables can only be a few hundred calories but show up as a couple of pounds of scale weight). Fat gain is actual storage of excess energy in adipose tissue - and if you are at maintenance, you are not in a surplus, so there would be no excess energy to store. People can gain fat and not gain scale weight if the proportion of muscle+water+poop loss matches the rate of fat gain.
That said, jumping from a deficit into maintenance calories are going to reflect temporary scale weight gain by virtue of eating more. It will go back down after a few days or so.
^^This. Perfectly normal.2 -
Obligatory random check in...
Still uber busy. The past week has been reteaching myself bird bone identification, which was, uh, amusing. And not made easier by the fact my only reference material is bits of a modern gull (when most of my bone is small forest birds) and assorted other archaeological material that is also scrappy and broken. Fun!!
Maintenance is, well, yeah...technically if you go with the 5 lb thing I'm still doing that (aka someone needs to re-lose a few pounds!), strength training is still not a thing at all. Even walking has been dismal, went from averaging 18k a day to being lucky to hit 5k last week. Oops!12 -
Hi! Hope everyone is doing well. My progress has been slow. Only 4.6# since Jan 1st. Tonight will be my first official workout since I hurt my hip in 2016. The weight that I was carrying was just too much for my joints. I'm going to go slow and hopefully my hip will hold up.
I'm looking to take a diet break at the end of this month. I think I'll need it no matter the progress. It will have been 12 weeks at a deficit.
Once I hit my 2nd 10% in 12 more pounds, I think I will do an extended maintenance period. 3-6 months. I'm not sure anyone will agree because I'll still be in the obese range, but I would just like to see if I can maintain at this weight for a little while. I think I'll do maintenance less 100 cal plus exercise but not eat back my exercise. My thought process is also to let my skin catch up, which I haven't noticed any sagging or wrinkling, but it feels flabby. Does that make sense? Does anyone have any better suggestions?
Like I said, I hope all is well! Take care.3 -
Nony_Mouse wrote: »Obligatory random check in...
Still uber busy. The past week has been reteaching myself bird bone identification, which was, uh, amusing. And not made easier by the fact my only reference material is bits of a modern gull (when most of my bone is small forest birds) and assorted other archaeological material that is also scrappy and broken. Fun!!
Maintenance is, well, yeah...technically if you go with the 5 lb thing I'm still doing that (aka someone needs to re-lose a few pounds!), strength training is still not a thing at all. Even walking has been dismal, went from averaging 18k a day to being lucky to hit 5k last week. Oops!
Those bones are definitely something I would honestly pass over. I probably come across things of that nature without a thought and just look at them like, "wth is this?" *toss* lol.
As far as progress is concerned on my end, I think the need for the mini-cut has come a week early. This past weekend was painfully enjoyable. Family parties and going through the Star Wars VR experience at Disney basically led to boozing and fried food consumption. Sure, I had nutrient partitioning and oxidative priority in mind when partaking, but ask me if I cared, not very much haha. I've also wreaked havoc on every health marker (glucose, cholesterol, blood pressure, etc).
Anyway, night sweats during sleep are a sign of adaptive thermogenesis and it's what happens when you overfeed. It's a good sign, it's just not very comfortable to feel like a human furnace. So for the next few weeks, my training is going to take a hit in place of focusing on poverty macros. I will surely feel like 7 different kinds of @$S.4 -
I am not doing too well at this needing to eats more foods thing! It was easier when I was on holiday and eating out. I've settled at maintenance ish with the wind behind me.
Several chapters in on Lyall's book - very good but if he paid a proofreader he should fire them! Lots of minor grammatical errors and missing words. The danger of reading your own stuff when you know what it should say.4 -
Hi! Hope everyone is doing well. My progress has been slow. Only 4.6# since Jan 1st. Tonight will be my first official workout since I hurt my hip in 2016. The weight that I was carrying was just too much for my joints. I'm going to go slow and hopefully my hip will hold up.
I'm looking to take a diet break at the end of this month. I think I'll need it no matter the progress. It will have been 12 weeks at a deficit.
Once I hit my 2nd 10% in 12 more pounds, I think I will do an extended maintenance period. 3-6 months. I'm not sure anyone will agree because I'll still be in the obese range, but I would just like to see if I can maintain at this weight for a little while. I think I'll do maintenance less 100 cal plus exercise but not eat back my exercise. My thought process is also to let my skin catch up, which I haven't noticed any sagging or wrinkling, but it feels flabby. Does that make sense? Does anyone have any better suggestions?
Like I said, I hope all is well! Take care.
How you choose to incorporate your diet breaks is certainly up to you. Skin elasticity is somewhat controllable, but ultimately it's a toss up between genetics and age. Though, it does seem a slower rate of weight loss might help, but I would probably recommend trying to retain or gain lean mass since muscles fill out skin much better than not having much at all. That and strength training does positively affect cellular function. So when you're able to include some form of resistance training (machine assisted exercises or modified versions can be joint friendly), be sure to include them in your physical activity.1 -
Terebynthia wrote: »I am not doing too well at this needing to eats more foods thing! It was easier when I was on holiday and eating out. I've settled at maintenance ish with the wind behind me.
Several chapters in on Lyall's book - very good but if he paid a proofreader he should fire them! Lots of minor grammatical errors and missing words. The danger of reading your own stuff when you know what it should say.
What are you specifically struggling with in terms of "needing to eat more food?"
Lyle proofreads his own work, from what I remember. Any outside sourcing was likely just towards publishing and printing.0 -
I'm not hungry! I think I'm hibernating from all the UK snow. I resorted to Bailey's tonight which at least has some carbs in I guess.
edit: re Lyall, I might drop him a note then. I will definitely read this all the way through again and it wouldn't be that much hassle to pick up most of the bits and pieces.0 -
Terebynthia wrote: »I'm not hungry!
I think I need your condition, I am really ravenous post bulk. Like I want to steal all the calories from tomorrow, but sheesh I cannot eat nothing tomorrow...type hunger...I thought it was the high and low days I was doing, not much better with 2050 daily and 2700 Sundays (carb up)...*shrug* Also feel ultra tired even though sleeping well and not overtraining...
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nexangelus wrote: »Terebynthia wrote: »I'm not hungry!
I think I need your condition, I am really ravenous post bulk. Like I want to steal all the calories from tomorrow, but sheesh I cannot eat nothing tomorrow...type hunger...I thought it was the high and low days I was doing, not much better with 2050 daily and 2700 Sundays (carb up)...*shrug* Also feel ultra tired even though sleeping well and not overtraining...
*hugs* I suspect my not hungry is in part because I'm moving not very much at the mo (although I did make myself do yoga and a brief bodyweight workout this morning). In general I do lowish carb, a goodly amount of protein and 20:4 intermittent fasting which all helps to bring me satiety. I was expecting all the hunger pangs to come back with the carbs, but so far not so much.1 -
Nony_Mouse wrote: »Obligatory random check in...
Still uber busy. The past week has been reteaching myself bird bone identification, which was, uh, amusing. And not made easier by the fact my only reference material is bits of a modern gull (when most of my bone is small forest birds) and assorted other archaeological material that is also scrappy and broken. Fun!!
Maintenance is, well, yeah...technically if you go with the 5 lb thing I'm still doing that (aka someone needs to re-lose a few pounds!), strength training is still not a thing at all. Even walking has been dismal, went from averaging 18k a day to being lucky to hit 5k last week. Oops!
Those bones are definitely something I would honestly pass over. I probably come across things of that nature without a thought and just look at them like, "wth is this?" *toss* lol.
Trust me, there has been a fair bit of 'wth is this??'
One of the office staff for the project looked at my tray of tiny stuff the other day and said 'isn't that getting a bit nitpicky?'. Yeah, not if I actually want to know what birds they caught and in what proportions, which is kinda my job...it's fairly painstaking, though I picked it up again pretty quickly. But even when you're good at it it's time consuming and tiring. The bird specialist who's going to help me with species ids actually hates doing archaeological bone for that very reason - most of the time you're working with highly fragmented material and looking for some scrap of a landmark feature to determine what bone it is and for often slight differences between species. 4 -
Terebynthia wrote: »I'm not hungry! I think I'm hibernating from all the UK snow. I resorted to Bailey's tonight which at least has some carbs in I guess.
edit: re Lyall, I might drop him a note then. I will definitely read this all the way through again and it wouldn't be that much hassle to pick up most of the bits and pieces.
If you're going for a diet break, opting for more energy dense food is probably going to be similar to eating like you're on holiday. From a dietary perspective, you're probably better off drinking juice or milk for liquid carb calories as opposed to a liqueur. The alcohol content alone displaces any benefits of ingesting carbs and fat during consumption. Not that you can't have alcohol, just be mindful that there is no particular nutritive benefit to including it.
ETA reminder about alcohol and fat loss/gains: https://leangains.com/the-truth-about-alcohol-fat-loss-and-muscle-growth/
As far as Lyle's grammatical errors, the importance of dispensing research data as it applies should be the overarching focus of the book since it's far from being a narrative story, however, if you are having a bit of difficulty in clarifying information, then you can address those questions to him.2 -
Hi! Hope everyone is doing well. My progress has been slow. Only 4.6# since Jan 1st. Tonight will be my first official workout since I hurt my hip in 2016. The weight that I was carrying was just too much for my joints. I'm going to go slow and hopefully my hip will hold up.
I'm looking to take a diet break at the end of this month. I think I'll need it no matter the progress. It will have been 12 weeks at a deficit.
Once I hit my 2nd 10% in 12 more pounds, I think I will do an extended maintenance period. 3-6 months. I'm not sure anyone will agree because I'll still be in the obese range, but I would just like to see if I can maintain at this weight for a little while. I think I'll do maintenance less 100 cal plus exercise but not eat back my exercise. My thought process is also to let my skin catch up, which I haven't noticed any sagging or wrinkling, but it feels flabby. Does that make sense? Does anyone have any better suggestions?
Like I said, I hope all is well! Take care.
How you choose to incorporate your diet breaks is certainly up to you. Skin elasticity is somewhat controllable, but ultimately it's a toss up between genetics and age. Though, it does seem a slower rate of weight loss might help, but I would probably recommend trying to retain or gain lean mass since muscles fill out skin much better than not having much at all. That and strength training does positively affect cellular function. So when you're able to include some form of resistance training (machine assisted exercises or modified versions can be joint friendly), be sure to include them in your physical activity.
Yes I plan on doing strength training and a cardio mix.
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Bump3
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Update: The scale has been hovering around 80~81 this last month, which was bumming me out....until I pulled out the tape measure. My belly circumference (I don't know if this is a "real" measurement, but it's where I measure consistently; it's the thickest part of my belly under my belly button but above my hips) is down 1.5 cm since the last time I measured (last year)! It's 93 cm, the lowest ever.
Yay for refeeds and strength training! I am actually recomping. Amazing.
The only downside was that the only pair of jeans I have that fit me are now doing that thing where they're still ok in the legs but are too loose around my stomach. So here's the quick fix I came up with:
By the way, I, lurking on everybody's updates and replies but not commenting directly on them 'cause it would feel like butting into someone else's conversation lol. Keep up the great work ya'll ;-)11 -
Great job @Hungry_Shopgirl! Feel free to jump in whenever you see fit. It's not going to interrupt the flow. Lol.
In other news, I won the category in the "play stupid games, win stupid prizes" area of training the other night. Long story short, I tried to control drop a clean down to the floor and crashed the barbell square into my quad which resulted in this:
It looked initially worse than it was. My only concern was if I permanently crushed and deformed the muscle, but it was just severe inflammation. Put Lyle's injury book to use again. Quite handy if you haven't looked into it.12 -
Great job @Hungry_Shopgirl! Feel free to jump in whenever you see fit. It's not going to interrupt the flow. Lol.
In other news, I won the category in the "play stupid games, win stupid prizes" area of training the other night. Long story short, I tried to control drop a clean down to the floor and crashed the barbell square into my quad which resulted in this:
It looked initially worse than it was. My only concern was if I permanently crushed and deformed the muscle, but it was just severe inflammation. Put Lyle's injury book to use again. Quite handy if you haven't looked into it.
Ouchy WaaWaa! Hope you recover soon!1 -
Great job @Hungry_Shopgirl! Feel free to jump in whenever you see fit. It's not going to interrupt the flow. Lol.
In other news, I won the category in the "play stupid games, win stupid prizes" area of training the other night. Long story short, I tried to control drop a clean down to the floor and crashed the barbell square into my quad which resulted in this:
It looked initially worse than it was. My only concern was if I permanently crushed and deformed the muscle, but it was just severe inflammation. Put Lyle's injury book to use again. Quite handy if you haven't looked into it.Great job @Hungry_Shopgirl! Feel free to jump in whenever you see fit. It's not going to interrupt the flow. Lol.
In other news, I won the category in the "play stupid games, win stupid prizes" area of training the other night. Long story short, I tried to control drop a clean down to the floor and crashed the barbell square into my quad which resulted in this:
It looked initially worse than it was. My only concern was if I permanently crushed and deformed the muscle, but it was just severe inflammation. Put Lyle's injury book to use again. Quite handy if you haven't looked into it.
Oh man! That looks nasty. Never did that but popped myself in the lower jaw on the way up once. Not fun...1 -
Great job @Hungry_Shopgirl! Feel free to jump in whenever you see fit. It's not going to interrupt the flow. Lol.
In other news, I won the category in the "play stupid games, win stupid prizes" area of training the other night. Long story short, I tried to control drop a clean down to the floor and crashed the barbell square into my quad which resulted in this:
It looked initially worse than it was. My only concern was if I permanently crushed and deformed the muscle, but it was just severe inflammation. Put Lyle's injury book to use again. Quite handy if you haven't looked into it.
Oh, Ouch! It looks like small creatures may be bursting through the skin any time! Sending strong healing vibes your way.1 -
I have finished Lyall's book. The proofreading still is awful although got slightly less awful in the last 15 chapters (it's up to thousands of errors and I am bored of counting). I'd say I'd feel sorry for him, but, if you are charging academic textbook levels of prices for a PDF I expect the equivalent decent level of quality. Present what you are charging for. It was close to the protocol I was following and I'd have paid the price of entry for a second opinion so it's fine. It's still not professional and I won't be buying from him again.2
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Terebynthia wrote: »I have finished Lyall's book. The proofreading still is awful although got slightly less awful in the last 15 chapters (it's up to thousands of errors and I am bored of counting). I'd say I'd feel sorry for him, but, if you are charging academic textbook levels of prices for a PDF I expect the equivalent decent level of quality. Present what you are charging for. It was close to the protocol I was following and I'd have paid the price of entry for a second opinion so it's fine. It's still not professional and I won't be buying from him again.
Ha I'll have to resist the urge to get my red pen out! Years of marking essays etc at university and that stuff sticks out a mile to me. The couple of typos I missed in my Master's thesis make me cringe every time I see them.1 -
I understand it's a couple of years of his life. But if he wants to be judged by academic standards, he needs to make sure it's not eye watering to read. It's a real shame. I'm genuinely disappointed for him, not me. So much work for so little.
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Oh man! That looks nasty. Never did that but popped myself in the lower jaw on the way up once. Not fun...
Yup, I checked that box at 125 lbs and 155 lbs.. at least I know I can take a hit lol.
And thanks everyone for the well wishes. It's rounded its shape into a normal thigh, just slightly swollen and moderately sensitive to touch. The bruising will be beautiful, I'm sure. So far it's still reddish and hasn't changed colors yet.7 -
Glad you have your thigh back! You should definitely post an update with the bruising. 1
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Terebynthia wrote: »Glad you have your thigh back! You should definitely post an update with the bruising.
If it ever becomes a purple mass, I'll update.. so far, it's actually just diminishing in the pinkish hue. I'm either wolverine or this modified psmf week has a benefit in tissue repair due to the high protein intake. I've chugged enough whey, hydrolized collagen, animal protein + super dosing fish oil the past 4 days to trigger a vegan from a good distance 2 -
Well, *I* thought you were Wolverine all along.4
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So I have fallen off the bandwagon big time in the past few weeks, eating like crap (and not insignificant amounts) and a massive drop in exercise. Neither my brain nor my body are happy (and not entirely sure if it's chicken or egg with the brain, or a combination - kicked off with the amount I've been working and being stressy with that stuff, and then fed with, well, feeding...).
Anyway, nipping it not entirely in the bud, probably looking at six weeks of deficit to get back to where I was. Weekend refeeds will be deployed, but I may give it a couple of weeks just at a straight deficit to get my head back in the game.
Also getting my *kitten* together with yoga and strength training, because my body is definitely feeling the lack of those, as demonstrated by my knee playing up again![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
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