Of refeeds and diet breaks
Replies
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And stretching. No one ever stretches enough (well, I do
). It is so, so important. I only have to get out the dreaded foam roller if I've slacked on yoga (which is my stretching). 2 -
Regardless of how much I eat, I don't get DOMS. My husband gets DOMS regardless of how much he eats...
Could you have actually injured yourself?0 -
I have always been very active, but I took several months off of weight lifting, mostly because I was lazy, but also had tendinitis in my ankle.
In August, I had already built up to a decent amount of running and then got back into weight lifting. First I did workouts programed by my mom, with her to coach me (she used to couch and makes great workouts) and then I started doing crossfit once or twice a week. I really eased into this time and got rid of the competitive mindset I used to have. The past month or two I started feeling the pain from my ankle more during and after runs so I backed off of running, but stayed consistent with strength training twice a week, either both times at crossfit or once with my mom. Doesn't seem to affect my ankle or hips. This past workout was something that's easy for me, deadlifts and wall-balls. I only used 6lbs for wall-balls so practically air squats and felt fine during the workout, but the next day I was super sore in my thighs
Sorry that ended up being so long...
I got in 76g protein today which is really good for me. Typically around 50... But I am slowly increasing this the best I can.0 -
Thank you all for your responses!0
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dancefit2015 wrote: »Thank you all for your responses!
I'm slightly confused as to how this is refeed or diet break related - perhaps worth its own thread in the fitness section?0 -
Oh I forgot to add... I do stretch but I should probably change up my stretching routine... I have used the same routine forever, except the few times I do yoga, which is less and less lately. I do foam roll if I feel the need, I might do that tonight0
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livingleanlivingclean wrote: »dancefit2015 wrote: »Thank you all for your responses!
I'm slightly confused as to how this is refeed or diet break related - perhaps worth its own thread in the fitness section?
Well this thread has kind of been a mash up but I can do that1 -
Only reason I posted it here is because it seems like a lot of the more knowledgeable MFPers hang out here3
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Postdancefit2015 wrote: »Only reason I posted it here is because it seems like a lot of the more knowledgeable MFPers hang out here
Oh, it's totally fine. Considering the amount of dog/cat pictures, other health topics, and everything *else* in here, there's really no such thing as off-topic.
Post away. I think by far, the people here are some of the kindest people on MFP, and the most science-based contributors.10 -
dancefit2015 wrote: »I have always been very active, but I took several months off of weight lifting, mostly because I was lazy, but also had tendinitis in my ankle.
In August, I had already built up to a decent amount of running and then got back into weight lifting. First I did workouts programed by my mom, with her to coach me (she used to couch and makes great workouts) and then I started doing crossfit once or twice a week. I really eased into this time and got rid of the competitive mindset I used to have. The past month or two I started feeling the pain from my ankle more during and after runs so I backed off of running, but stayed consistent with strength training twice a week, either both times at crossfit or once with my mom. Doesn't seem to affect my ankle or hips. This past workout was something that's easy for me, deadlifts and wall-balls. I only used 6lbs for wall-balls so practically air squats and felt fine during the workout, but the next day I was super sore in my thighs
Sorry that ended up being so long...
I got in 76g protein today which is really good for me. Typically around 50... But I am slowly increasing this the best I can.
Yeesh girl, I was at 113g of protein by mid afternoon! Moor protein!! Protein shakes are your friend here - low cal (I'm always perplexed when people say they're high cal, mine made with water (
) is under 100 cal for 20g of protein, with milk it's around 200 cal, and the milk I use bumps the protein to 34g.
I wouldn't think squats with a 6lb ball should cause DOMS, but I guess it depends how many you did!2 -
dancefit2015 wrote: »I might have been slightly exaggerating, I can walk, it's just awkward and people have asked if I'm okay lol
I don't feel like I am doing that much, at least compared to the amount of soreness I am feeling. I'm still working on protein.
The other factors affecting recovery besides calorie level and protein.
Sleep and vitamins/minerals.
If not much repair during the sleep, more feeling it the next day because more damage left over.
Also how new the workout is to you, and time since last doing it.
Many times waiting too long, you'll get just as sore. More frequent, not as bad.
But the amino acids for muscle repair, and a chance for the body to do it - are huge.
That's why some protein 30 min before bed showed improvement in recovery in a few studies. And this was endurance cardio, so while different type of damage, not the same level.1 -
dancefit2015 wrote: »I might have been slightly exaggerating, I can walk, it's just awkward and people have asked if I'm okay lol
I don't feel like I am doing that much, at least compared to the amount of soreness I am feeling. I'm still working on protein.
The other factors affecting recovery besides calorie level and protein.
Sleep and vitamins/minerals.
If not much repair during the sleep, more feeling it the next day because more damage left over.
Also how new the workout is to you, and time since last doing it.
Many times waiting too long, you'll get just as sore. More frequent, not as bad.
But the amino acids for muscle repair, and a chance for the body to do it - are huge.
That's why some protein 30 min before bed showed improvement in recovery in a few studies. And this was endurance cardio, so while different type of damage, not the same level.
Thank you for justifying my bedtime shake
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Well, Nony did not nix the spreadsheet sub-discussion idea, but it might end up being a bit "off topic" for many.
So I am going to start this as a new thread...
http://community.myfitnesspal.com/en/discussion/10619360/of-spreadsheets-and-results-tracking-and-such/p1?new=10 -
Right, thanks to @PAV8888 pointing out how to export Fitbit data for me, I have done some further number crunching:
October (included 6 days of first diet break at beginning):
Cals in: 54,461
Cals out: 65,126
Total deficit: 10,665
Expected weight loss: 3.05 lb
Actual scale weight loss: 3.74 lb
Weight loss if using start of diet break weight: 4.4 lb
Trendweight loss (using start of diet break): 3.08 lb
November (not counting today except weight, 12 days of diet break)
Cals in: 58,200
Cals out: 65,838
Total deficit: 7638
Expected weight loss: 2.18 lb
Actual scale weight loss: 4.18 lb
Trendweight loss: 3.96 lb
So, Trendweight in line with expected for October, scale weight 1.4 lb higher
November, well, yeah...and 1.5 lb of that ( scale weight) has been since Saturday.
Current plan, probably continue the ~250 surplus at least until I can see that the thigh thing is exiting initial angry stage, then Fitbit TDEE to see what shakes out. AKA, not going back to an official deficit. OMG!!
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Uh-oh... but I've posted itNony_Mouse wrote: »
And I bet you it would get more attention here than there ;-)
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Okay so more sleep, more protein, possibly scale down strength training.
It was 55 reps of squats with 6lb ball... so I don't know if the exercise is really the main issue.
As a vegetarian/borderline vegan, I am wondering if I should take an amino acid supplement along with my protein drink so make sure I'm getting all of the amino acids I need.
Thank you so much for your advice!0 -
Uh-oh... but I've posted itNony_Mouse wrote: »
And I bet you it would get more attention here than there ;-)
Remember, I didn't think this thread would grow wings either!! If it doesn't take off, just copy pasta it here. We will love and cherish it.4 -
dancefit2015 wrote: »Okay so more sleep, more protein, possibly scale down strength training.
It was 55 reps of squats with 6lb ball... so I don't know if the exercise is really the main issue.
As a vegetarian/borderline vegan, I am wondering if I should take an amino acid supplement along with my protein drink so make sure I'm getting all of the amino acids I need.
Thank you so much for your advice!
Did you have rest breaks, or 55 straight?
My understanding is that your ingested protein should cover you without needing to supplement.2 -
dancefit2015 wrote: »Okay so more sleep, more protein, possibly scale down strength training.
It was 55 reps of squats with 6lb ball... so I don't know if the exercise is really the main issue.
As a vegetarian/borderline vegan, I am wondering if I should take an amino acid supplement along with my protein drink so make sure I'm getting all of the amino acids I need.
Thank you so much for your advice!
Total calories? Protein grams? Other than animal products are you restricting anything else? Eggs, milk, yogurt, cheese? how quickly did you ramp up to 55 squats?1 -
Thanks @GottaBurnEmAll and @anubis609, yeah, this thread was a lifesaver for me as I needed a solution to curb the binges so the refeed concept came just at the right time, thanks again @Nony_Mouse!
@ZoneFive, can't wait to see your chart
@Nony_Mouse, ugh, sounds awful. The only thing I can relate to with your cracked and dry skin is what I get on my heels during winter... hope it gets better quickly anyhow.3 -
Not caught up reading since page 60...will catch up later...
Day 1 surplus. Here are my findings from two weeks at maintenance cals which were 2490 (but did rise to about 3000 some days as was feeling hungry and tired) Am planning to rest next week from lifting, my joints are all aching with the cold and the training.
16/11 - 166.2
17/11 - 167
18/11 - 167
19/11 - 166.6
20/11 - 167.8
21/11 - 166.6
22/11 - 167.4
23/11 - 167
24/11 - 167.6
25/11 - 166.4
26/11 - 167
27/11 - 166.8
28/11 - 166.2
29/11 - 168.4
30/11 - 166.6
So average weight 167. Which means I maintained my weight for the two weeks at an average of around 2700 cals. No extra walking second week in. Yeah, have to eat more than I thought to actually gain fat/weight. Measurements are stable. It does feel and look though that my bust area has shrunk again and the B cup size is feeling roomy. Dagnabbit! So as I suspected back and chest fat decreased during the maintenance period. Now to the surplus. Have mostly felt full. But towards the end of this second week have been feeling hungry and very tired.
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What to do when you feel too crap to eat, but are meant to be at a surplus (which I'm not, TDEE, just...)
I so wanted to post the milkshake scene from Pulp Fiction with this. Just pretend I did, 'k? 'Cept you, Lemon.
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This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!9 -
purplebobkat wrote: »This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!
There is no way I'd be going to Vienna on a diet! Holidays for me are a lot about food, I love trying all sorts of cultural delicacies (I balance it out with lots of walking and activities like you) 3 -
purplebobkat wrote: »This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!
Knock yourself out. You're going to have so much better a Vienna experience for not stressing about whether you should partake in this or that while you're there. And that's what all this is really about isn't it? Getting ourselves to a place where we can get the most out of our lives? Diet break or no diet break you should relish every novel experience, new food, cultural fact learned, etc. The diet break part is just good timing is all.2 -
purplebobkat wrote: »This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!
Knock yourself out. You're going to have so much better a Vienna experience for not stressing about whether you should partake in this or that while you're there. And that's what all this is really about isn't it? Getting ourselves to a place where we can get the most out of our lives? Diet break or no diet break you should relish every novel experience, new food, cultural fact learned, etc. The diet break part is just good timing is all.
I totally agree.
The ultimate goal is to know that in the future I can relax about my eating. I still have a long way to go to get to a healthy weight, but I will, and once I'm there I will use everything I've learnt to continue to eat healthily but be able to have regular treats as well.2 -
@nexangelus, sounds as if you're using a really good and methodological approach trying to get a right number for your surplus . Getting it right is tricky, isn't it?
@Nony_Mouse, never watched Pulp Fiction but that pic looks good.purplebobkat wrote: »This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!
Have a great time in Vienna!
4500 cals sounds a lot for maintenance with walking though. Is the MFP caculator accurate? Anyhow, I'm totally envious about Vienna AND the 4500 cal TDEE.1 -
1860 for maintain + 2499 for walking (I honestly just walk everywhere all day!!)
I guess just under the 4500.
Doubt I'll get through all these cals everyday, but it's so relaxing to know they are available.
The real test is what the scales say a week after I'm back....2 -
livingleanlivingclean wrote: »purplebobkat wrote: »This thread has helped me decide to partake in a diet break. I started on Saturday & plan to do a full 2 weeks.
I actually had some anxiety about 'breaking my diet' and upping my cals to maintenance for the first couple of days, but you guys have helped me cope with that.
The fun bit is that tomorrow I'm off to Vienna for 8 days. Ive just plugged my expected 8 hours of walking around into MFP and to eat at maintanance means i get 4500 cals a day!!! So bring on the beer and chocolate cake!!
There is no way I'd be going to Vienna on a diet! Holidays for me are a lot about food, I love trying all sorts of cultural delicacies (I balance it out with lots of walking and activities like you)
Co-signed, food is a large part of holiday pleasures for me. My last one coincided with poor head health and a mildly disastrous set of events compounding head health. And thus, I gained way more than I usually would but that's fine. It's what you do when you get back that matters.3
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