I mentioned a couple posts ago that I wanted to start focusing more on my diet. So, looking at my fit day log, my macros have been 40% protein, 30% fat and 30% carbs and around 1300 calories per day (check out my public food log if you are interested). Today was a high calorie/high carb day (every 4 days I am gonna carb up) and so for my last meal of the day I ate all of this:
- 5 oz sweet potato
- 4 oz banana
- 3/4 cup oats
- 1 cup bell pepper
- 1 TBS butter
I took the last few days off from lifting b/c my upper body is smoked from lifting so heavy Monday and Tuesday. Tomorrow morning it is shoulders and then tomorrow afternoon/night I am going to hit back and biceps again. Ran tonight with the hubby - my legs are smoked. Running a 5k on Saturday morning so I am off of the running until Sat morning. Just praying some of my carbs last till then! :)
Would love to hear in comments how many of you use a refeed, cheat day or cheat meal as part of your diet and how it works for you!
Have a happy Friday!!
Jess
7 comments:
I am trying not to use a cheat day or even a meal right now it can lead to a week of bad eating for me.
sometimes when I stay strict after a few days it's easier to resist the good stuff lol
today I was in starbucks and was drooling over the cakes etc
I made sure I just sucked up the smell and ordered a green tea like the good girl I am trying to be :)
Is that a carb up meal from Beverly International? It sounds like their carb up meal---yummy.
Krissa
Oh, have fun running tomorrow!
Me again--Krissa
Hey Chick! Interesting combination of carbs! :)
Anyway....I have this to add....when I was on a mission from god to get back in shape after completing my masters degree, I had JL design a nutrition and workout plan for me. So I was on 75gm carbs/day with 45 minutes of fasted, steady state cardio 6 days/week and lifting 4 days a week.
(Very effective btw!)
My cheat meal was always carbs! In the form of delicious brown sugar pancakes with maple butter that a local cafe makes on the weekends...and the effect it had was...my muscles were so pumped that day and the next...you could really visibly see the difference in my shoulders. But I never felt bloated after.
Have fun on the run!
B - sometimes the cheat meal can throw you into a tail spin - the key for me is to just be prepared the next day. I drool over the sweets every time I am in starbucks - they have to clean the glass after! :) Nice job on the green tea - so good for you.
Krissa - YES!! It is a BI carb up - I love their plans - so clear cut. I try to just stay low carbs and don't necessarily follow their diet 100%. I will let you know how the race goes!
Cathy - thanks for sharing the plan! What did you lose following this plan? What was your target HR during cardio? And how often did you have your cheat meal? :)
It is funny b/c after my first competition and I gorged myself the night after, my shoulders looked HUGE. It was cool. My hubby said I should have done that before the show!
Thanks for all the kind words guys on the race !
Jess
HI J: In 8 weeks I lost 2 1/2 inches from my waist ( that was my goal as it is the place where I store all of my body fat!)
MY target hr: 145. (Based on my age, yours would be higher as you are younger)
I had 1 cheat meal a week.
And yes, now I know why figure competitors carb up before a show, it really fills the muscles.)
Cathy
Wow! That is incredible! Nice work! My waist is also where I hold fat. Yuck. And also my butt but mostly my waist. Since I have only done a few shows, I did carb up but not at the right timing and/or amount. I know everybody is different and has to play with the macros and amounts for each show...I guess I gotta just keep on doing shows.
Really, congrats on your accomplishment. You rock! :)
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