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For whatever reason, felt I needed to see how much I "gained" in my binge yesterday ... to keep me on track ... lo and behold, I lost! That inspired me to keep at it and to have a great workout and monitor my RDI so I don't go too low(1800 - 2100 cals and keep fat low) but also have a spike/overfeed day(no more than 3000 cals) every 4 days or so.
Workout:
30 seconds Swiss Ball Mountain Climbers
30 DB jumping jacks
2x10 DB dead lifts
2x10 One arm DB bench press
12 Back Inclines to DB Row
12 Bent over lateral to side DB raises
12 Dips with Leg Raise
500 calories of cardio
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70.5 公斤
最近减少: 11.1 公斤.
还有: 0 公斤.
饮食准则: 合理的.
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2105 千卡
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脂肪: 71.77克 | 蛋白质: 184.30克 | 碳水物: 189.35克.
早餐: Triple Berry Medley, Unsweetened Almond Milk, Greek Yogurt, Vanilla Isopure, Coffee. 午餐: Red Onion, Romaine Lettuce, Chunk White Tuna in Water. 晚餐: Chick-Fil-A Nugget, Chick-Fil-A Waffle Fry, Chick-Fil-A Chicken Sandwich. 小食/其他: Grapefruit, Triscuit Crackers Original, Sharp White Cheddar, Cucumber, Peanut Chocolate, Chobani Black Cherry, Unsweetened Almond Milk, Arctic Zero, Muscle Milk Powder. 更多的......
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3059 千卡
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运动:
举重锻炼（中等的） - 30 分钟, 坐着 - 13 小时 和 20 分钟, 院子里的活动（园艺活） - 1 小时, 高尔夫（带车子的） - 1 小时 和 20 分钟, 健身器（中度的） - 50 分钟, 睡眠 - 7 小时. 更多的......
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一个星期减少1.6 公斤
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 评论
Kingkeld's spike diet strikes again! Great job on your working out and your losing weight. I don't have a formal spike day, more I try to keep my average RDI for a given month under my RDI of 2000k. This month has gone fairly well (though the last couple days were kind of hard) though last month wasn't as great. You're *so close* to your goal. How are you going to reward yourself when you get there?
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i know ... how the body works is a mystery ... but the days of starving oneself, or dramatically reducing one of the macro nutrients, is over for me... everything seeks balance ... and we need to eat in balance, rest and play in balance ... cutting my calories way down really shows that ... my body fought back to get whatever it needed ... and with that, released some fat or water or muscle ... whatever the case ... i am happy.
as far as a reward ... dunno ... we are heading out for a beach vacation mid-June, and i think my reward will be to eat, enjoy and not workout for a week ... then back at it ... the reward, in all seriousness, is feeling healthy, looking fit, and knowing that i won't be 50 and fighting this battle ... my reward also may be to reset and go to 145 ... or is that punishment? but ... could go low down to 145 in preparation for the holiday food and festivities of thanksgiving and christmas!
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Kind of like cleaning out your closet in preparation for the new clothes you're going to buy? You're going to drop a few extra pounds so that if you put a couple back on over November/December, you'll have the room? Interesting :)
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