jono Posted March 3, 2005 Report Share Posted March 3, 2005 No i havent added refeeds in yet. What would be your suggestions on what i should have, how much and how often?1 day a week high carbs Quote Link to comment Share on other sites More sharing options...
carma Posted March 3, 2005 Author Report Share Posted March 3, 2005 Today's entry.....6:30 5 flaxseed caps7 30gm oats, 1/2tsp cinnamon, 6eggwhites,sweetner 1 multi vit.8:30 apple.11 protein shake, 30gm pistachio nuts.1:45 CHicken breast 5oz, 1tsp bazil pesto, salad 2cups, 1TBsp cottage cheese.3 Cardio at the beach walk 5min, run 20min, walk 35min.4:30 protein shake (with 2tsp coffee & ice, yummy, like an iced coffee), 30gm oats, 1/2tsp cinnamon, sweetner, 5gm glutamine.The rest of the day.......6:30 Chicken 5oz, stirfry veges 3cups.8:30 Protein shake, 15ml flaxseed oil.10:30 4 egg whites Quote Link to comment Share on other sites More sharing options...
Growth Posted March 3, 2005 Report Share Posted March 3, 2005 The amount of refeeding per week depends apon how low your bodyfat is. The lower it becomes the more often you will need to have refeeds. I have some exellent information on refeeds, but it is on another computer. If i go over thier today then ill seen you a PM or just post it in your journal. Quote Link to comment Share on other sites More sharing options...
Mossley Posted March 3, 2005 Report Share Posted March 3, 2005 The amount of refeeding per week depends apon how low your bodyfat is. The lower it becomes the more often you will need to have refeeds. I have some exellent information on refeeds, but it is on another computer. If i go over thier today then ill seen you a PM or just post it in your journal.Can you send this to me too? My body fat is getting quite low and I don't want it to get too much lower as I still have 9 weeks to go!!Thanks Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 3, 2005 Report Share Posted March 3, 2005 Post it in the Nutrition forum for us all, Growth... I'm quite keen to see it too. Quote Link to comment Share on other sites More sharing options...
Growth Posted March 4, 2005 Report Share Posted March 4, 2005 Ok guys sure will, when i get to the computer though :grin: Quote Link to comment Share on other sites More sharing options...
carma Posted March 5, 2005 Author Report Share Posted March 5, 2005 Saturday 5th March9:30 5 flaxseed caps,1 multi vit, 5Lg eggwhites, 3ogm oats, 1/2tsp cinnamon, sweetner.11:45 1 apple, 1 whole egg, 3Lg egg whites, 1tsp basil pesto.2:15 Salad 2cups, 5oz chicken breast, 25gm peanuts.Rest of the day's plan......4:30 Protein shake, 5gm glutamine.5:30 Walk/jog 1hour.7:30 Chicken breast 5oz, strifry veges 3cups. 10 Protein shake, 5gm glutamine. Quote Link to comment Share on other sites More sharing options...
carma Posted March 6, 2005 Author Report Share Posted March 6, 2005 Today's post....9:15 1multi vit, 5 flaxseed caps, 6 egg whites, 30gm oats, 1/2tsp cinnamon, sweetner.11:15 Shake-2scoops wpc, essence,ice. 1 apple.1:15 Quiche= 20gm potato,1 whole egg, 3egg whites, 1/2 zucchini, 1/2 onion. Yummy!4 Chicken breast 5oz, salad 2 cups, 30gm ham.6:30 Chicken breast 5oz, stirfry veges 2 cups, 1tsp basil pesto.Rest of the day.....9:30 Protein shake= 3scoops wpc, ice, essence, 100gm raspberries, 5gm glutamine.No cardio today. Decided to have a day off.I am going to add in an apple with a small serve of protein in between meals 1 & 2. So i spose that really means i'm adding in another meal. Figure i need it, because my weight didnt drop this week, and i thought it's better to increase cals & carbs than decrease them!So i will be having 7 meals per day, which means they will be slightly closer together.Do you think this is a good idea? Quote Link to comment Share on other sites More sharing options...
jono Posted March 6, 2005 Report Share Posted March 6, 2005 more frequent, smaller meals is always good Quote Link to comment Share on other sites More sharing options...
Marcus Posted March 6, 2005 Report Share Posted March 6, 2005 I'm still not convinced about the apple. :wink: Quote Link to comment Share on other sites More sharing options...
Growth Posted March 6, 2005 Report Share Posted March 6, 2005 Sorry i havent got the data on refeeds yet, as it will be of great benifit to you. Ive been really busy but ill try to get it asap, low leptin levels may be the reason you hit these weight loss walls. Quote Link to comment Share on other sites More sharing options...
carma Posted March 7, 2005 Author Report Share Posted March 7, 2005 Sorry i havent got the data on refeeds yet, as it will be of great benifit to you. Ive been really busy but ill try to get it asap, low leptin levels may be the reason you hit these weight loss walls.That's ok Growth, i've learnt to have alot of patience lately.. Quote Link to comment Share on other sites More sharing options...
carma Posted March 7, 2005 Author Report Share Posted March 7, 2005 Today's journal entry.....7 30g oats, 6 egg whites, 1multi vit, 5 flaxseed caps.8:30 apple, Shake= 2scoops wpc.11 Shake= 2 scoops wpc, 15gm pistachio nuts (shelled)1:15 Lean steak 5 oz, salad 1 1/2 cups with 100gm rock melon in it.2:30 Chest workout (which was crap. i hate it when someone trys to talk to you through your whole workout).4:30 Quiche= egg, onion, zucchini and small amount of potato.5:30 Cardio= bike 30min.7:30 Chicken breast 5oz, veges 2 cups.Will have a shake a about 10pm.Can someone explain Leptin to me a little please? Quote Link to comment Share on other sites More sharing options...
Tammy Posted March 7, 2005 Report Share Posted March 7, 2005 leptin is a hormone that signals the body as to when it is full. Obese people tend to be leptin resistant as in when the body releases leptin to signal to the brain that we are full an obese person will not register this signal. people of normal weight obviously have the appropriate response to the leptin signal. There is obviously a lot more to it, and other factors that can disrupt it, but that is its purpose in a nutshell Quote Link to comment Share on other sites More sharing options...
carma Posted March 8, 2005 Author Report Share Posted March 8, 2005 Tuesday's entry6:30 5 flaxseed caps7 Cardio- bike only had time for 15min, figured it's better than nothing.7:20 Oats 30gm, 6 egg whites, 1/2tsp cinnamon, sweetner, 1 multi vit.8:30 Shake= 2 scoops wpc.11 shake= 2 scoops wpc, 15gm pistachio nuts (shelled).1:30 Chicken breast 5oz, salad 2 cups, 100gm rock melon.2:30 Back & Bicep workout...R-grip pulldowns1 w/up90*1290*1290*12W-grip pulldowns70*1570*1290*1050*30One arm rows1 w/up22.5*10 Per side22.5*1025*10Seated rows105*12105*10105*10Hammer curls1 w/up10*10 per side10*1010*10Ez bar curls1 w/up10*1210*1010*10Cable Curls24*1524*1224*1227*12Had 5gm glutamine in water at gym.4:30 Quiche (same as yesterday)5:30 Cardio- bike= 30min.7:30 Chicken breast 5oz, veges 3 cups, 1 tsp basil pesto.Will have a shake (3scoops wpc, essence, ice) and 5gm glutamine at about 10/10:30 Quote Link to comment Share on other sites More sharing options...
jono Posted March 8, 2005 Report Share Posted March 8, 2005 very impressive weights there carma. those seated rows would be almost the whole stack in my gym Quote Link to comment Share on other sites More sharing options...
deegee Posted March 8, 2005 Report Share Posted March 8, 2005 Your back excersises are all really good, those seated rows would be the whole stack at my gym. wery impressive keep it up. Quote Link to comment Share on other sites More sharing options...
carma Posted March 8, 2005 Author Report Share Posted March 8, 2005 Your back excersises are all really good, those seated rows would be the whole stack at my gym. wery impressive keep it up.The stack on seated rows in my gym must be double the weight i row, so i'm wondering if it's in pounds? That would seem a bit strange though coz everything else seems to go in kg and i'm sure i would have noticed it! Quote Link to comment Share on other sites More sharing options...
jono Posted March 8, 2005 Report Share Posted March 8, 2005 Your back excersises are all really good, those seated rows would be the whole stack at my gym. wery impressive keep it up.The stack on seated rows in my gym must be double the weight i row, so i'm wondering if it's in pounds? That would seem a bit strange though coz everything else seems to go in kg and i'm sure i would have noticed it!it might be in lbs but i duno.. cos thats way more than i can do on seated rows :grin: your real strong :grin: Quote Link to comment Share on other sites More sharing options...
deegee Posted March 8, 2005 Report Share Posted March 8, 2005 For seated rows I am doing 94kg (all but the last plate) I find it hard as my grip starts going on the last set and I dont want to rely on straps for them.do you use straps? I know when I do it is easy to do much more weight. Even having said that it does depend on what technique you use. I have seen some people use thier legs when pulling, i tend to get into positioin lock my legs (though still slightly bent) then just use my arms and back to move the weight from arms length and back to my sides.If all your weights are in kgs they should be too. you are just strong nothing wrong wwith that. Quote Link to comment Share on other sites More sharing options...
Growth Posted March 8, 2005 Report Share Posted March 8, 2005 have seen some people use thier legs when pulling, i tend to get into positioin lock my legs (though still slightly bent) then just use my arms and back to move the weight from arms length and back to my sides. Yeah, you dont want to use your legs or your lower back to assist you on seated rows. Cant say ive seen people using thier legs to help but have seen people use the rocking technique :pfft: Quote Link to comment Share on other sites More sharing options...
Tammy Posted March 8, 2005 Report Share Posted March 8, 2005 gees girl how diod you get so strong?? I have been stuck on lifting the same weight for ages can't seem to progress. Any suggestions for when I start liftin again?? Quote Link to comment Share on other sites More sharing options...
carma Posted March 11, 2005 Author Report Share Posted March 11, 2005 Hey GuysDiet has been good last couple of days, but i dont think it is working for me so i have decided to change it here and there. I am going to include refeed days also.Leg training today.....Leg extensions1w/up80*1590*15100*12100*10Leg Press1 w/up140*204pps*154pps*125pps*10Lying leg curls1 w/up27*1533*1233*12Stairsup & down 1 flight x40 (cant remeber how many stairs per flight?)I ate too close to training so felt really sick!!!That will teach me. Quote Link to comment Share on other sites More sharing options...
jono Posted March 11, 2005 Report Share Posted March 11, 2005 yeah eating too close makes me feel sick too :grin: look very strong carma. keep it up! Quote Link to comment Share on other sites More sharing options...
Growth Posted March 13, 2005 Report Share Posted March 13, 2005 I found the link to the information on Leptin levels and Refeeds. I posted the link in the Nutritional section but i may as well post it here for you as well.http://www.theministryoffitness.com/mof ... icle18.htm Quote Link to comment Share on other sites More sharing options...
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