Of refeeds and diet breaks
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My training partner is home from deployment, so starting tomorrow we are doing PHAT. This should be interesting. Hopefully, the volume isnt too crazy.
Oh and i destroyed calories today... had a Halloween party and i ate all the calories!!! So i am going to taper the first few days and not take a mental break on Wednesday.6 -
livingleanlivingclean wrote: »This thread is awesome.
Although I can't seem to find/recall what @livingleanlivingclean is having a problem with. It's a mystery wrapped in a mystery.
Haha - pick any symptom of thyroid/hormonal/cortisol/adrenal issues and I've probably got it. To me, it's like all the body systems involved have decided not to talk to each other, and I don't know which one to work on to start them being friends and working together again..
A few months ago I went to an info night by some naturopaths involved with one of the supplement companies I used to use (that many people have had lots of success and improvements with) - I literally broke down in tears as they spoke, just out of frustration, due to all the issues they brought up applying to me, and having done all of the things they recommended doing to alleviate them with no apparent changes.
I have no doubt that it's related to training, and diet... I just haven't been able to determine which factor is affecting me, or what I need to do to make my body flick the switch on that has somehow been switched off.
I'm about 100 posts behind, but I just have to point out you need to forget anything any naturopath has told you about your health. Naturopathy is an utterly BS pseudoscience.5 -
My hike was AWESOME!!!! And I did it way quicker than earlier in the year when I had a friend with me. This is why I hike alone, or with one friend who it's usually me slowing us down. The sad side to that is that I didn't burn anywhere near the calories I'd anticipated. I also didn't eat all my hike food though, cos I hadn't gotten to the nut bar yet when I suddenly emerged from the bush at the lookout and went 'huh? what??'. I need to do a bit of wandering about to balance the books cal-wise, but that's fine, I always do so ma muscles don't cease up.
Now, to a hot epsom salt bath. My calves are already yelling at me, and my quads won't be far behind. If you want an idea of steepness, took me an hour to climb 2 km. Luckily tree roots make excellent steps, so it's just like ascending a really steep staircase.
Yay hiking!!!! (I may have a wee endorphin buzz going...)17 -
My training partner is home from deployment, so starting tomorrow we are doing PHAT. This should be interesting. Hopefully, the volume isnt too crazy.
Oh and i destroyed calories today... had a Halloween party and i ate all the calories!!! So i am going to taper the first few days and not take a mental break on Wednesday.
I had to Google PHAT. First results I got were for some completely woo diet. I thought 'well that can't be right!'.
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Nony_Mouse wrote: »My training partner is home from deployment, so starting tomorrow we are doing PHAT. This should be interesting. Hopefully, the volume isnt too crazy.
Oh and i destroyed calories today... had a Halloween party and i ate all the calories!!! So i am going to taper the first few days and not take a mental break on Wednesday.
I had to Google PHAT. First results I got were for some completely woo diet. I thought 'well that can't be right!'.
Here you go.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html3 -
My training partner is home from deployment, so starting tomorrow we are doing PHAT. This should be interesting. Hopefully, the volume isnt too crazy.
Oh and i destroyed calories today... had a Halloween party and i ate all the calories!!! So i am going to taper the first few days and not take a mental break on Wednesday.
We're heading in to the last week of Ph3 phase one - with the exception of one day a week, we haven't found it completely mad in terms of volume. Some powerlifting focused friends told us we were stupid doing it, but we've since found out they started it but went all out on every exercise which isn't how the program is set up!
We've done PHAT a couple of years ago, but I can't remember how it compares...0 -
I haven't seen entirely successful with my 5 days deficit 2 days refeed effort this week but it's because my food planning went a bit pear shaped and I got hungrier than necessary. I did eat all the things on Friday though and a reasonable amount yesterday so I may well have accidentally given myself the refeed effects. Not that the scale shows it but the scale never behaves for me. And I am coming in with a hair off my full wanted deficit so that's cool.
Will give it another go next week. It may be it just doesn't work for me adherence wise but will try with a proper macro split that works for me and not the too low in protein white knuckling I did this week.4 -
Nony_Mouse wrote: »My training partner is home from deployment, so starting tomorrow we are doing PHAT. This should be interesting. Hopefully, the volume isnt too crazy.
Oh and i destroyed calories today... had a Halloween party and i ate all the calories!!! So i am going to taper the first few days and not take a mental break on Wednesday.
I had to Google PHAT. First results I got were for some completely woo diet. I thought 'well that can't be right!'.
Here you go.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
Yeah, adding 'training' to my search got me there
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So I managed to pack on a mighty 900g with weekend refeed. I'm sure some of it is water weight from hauling myself up that track yesterday, not sore, but my legs feel like lead weights! Best news is that my bung knee is not even remotely sore - huzzah!! Today will be an active rest day with lots of yoga to stretch out my leggies, and a gentle walk to get enough cals to not feel like I'm starving back at deficit.
Have my cals (going by Fitbit) dialled in so tight that I came in with +3 for the two days. Yes, I do put way too much thought into that!
Here's a pretty picture from the lookout on my hike:
And heading along the ridge line:
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Oh puuurrrty.2
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Love the photos!
Day two is not going according to plan since the horrid weather has precipitated a migraine. No run this morning.
I took a shot and just walked on my treadmill once the meds kicked in, but am overall taking it easy, so will not have a lot of calories to play with. I will, however, eat at maintenance and try to keep keep to the recommended macro mix.
I'm not terribly hungry, and it's almost three in the afternoon and I haven't eaten yet. I have butternut squash in the oven and today's intake will likely involve a boatload of that and cottage cheese. That's all that sounds appealing to me, tbh.4 -
very pretty!
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Beautiful photos ... thank you 1
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Beautiful pics Nony, the second one looks like a fairy land
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Quick update...glycogen depletion (dipped down 2.6lbs), so carb down and calorie down for 3 days...on day one of refeed today...what an interesting ride so far. My veins seem to do a very surge-y thing when my blood sugar or glycogen levels or something rises and dips suddenly (does the same thing on depletion)...they really bulge and show up all over my body, yikes! Silly observation, but messing with calories and macros in a controlled way is helping me to see how it all affects my body. I am on 400g of carbs per day for 3 days (2600 calories) to refuel glycogen (preparation for week one of hypertrophy training, PHUL)...then 2 weeks of a 250 cal raise on my previous deficit amount (so around 2220). Then maintenance (2470) for 4 weeks. I am hoping my TDEE calcs have been correct. Surplus (2720 cals) for 6 weeks. Am doing this until the end of January. Come end of January I am back to the fat loss. I am hoping by about August 2018 I will be near or at target. Hoping this gives me some perspective and a little practice at maintaining (and gaining in a controlled manner) and observing what my body does when fuelling it properly and not having the mindset that being in a deficit is the only place where good things happen, if that makes sense.
My carb go tos (never had to eat this much carbohydrate in one day) are cereal (this low fat one as keeping fat below 50g as recommended) and crumpets. Oh and I ate a whole cantaloupe melon the afternoon/evening before carb up.
Other specs are: I go to the gym 3 times per week for an hour (heavy lifting). I cycle to and from work (only 4 miles per day). I also walk an hour a day to wind down (about 4 miles). I work in care (8 - 5 week days), so am not sat at a desk. I reckon I am moderately active....
So far so good.5 -
Christine_72 wrote: »Beautiful pics Nony, the second one looks like a fairy land
Middle of Middle Earth, so elves are a possibility!!5 -
First day of PHAT in the bag.. So far, I really like the structure... but well see after the hypertrophy days. Didn't lose too much weight from the bench and was comfortable pumping out 3x5 @ 175 (previous high was 205), so Ill bump up quickly.3
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I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.7 -
GottaBurnEmAll wrote: »I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.
Me too, on both counts. I think that, hopefully, seeing this works for others will inspire people to try it for themselves.5 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »I love this thread so much. What I'm getting from it is that working our plans utilizing this strategy is giving a lot of us a sense of control.
I know I feel that way.
I like reading about everyone's progress and what they're doing. I'm glad it's morphed into that kind of thread.
Me too, on both counts. I think that, hopefully, seeing this works for others will inspire people to try it for themselves.
Honestly, I read the more technical sounding thread a while ago and wasn't that moved by it. This thread feels more personal, and I hope it reaches people like the me I was a year ago, ready to do something silly to be done with dieting, or those who have been at it a long time and need to learn about this stuff.
I wish I had been able to read this thread a year ago.3
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