8 weeks out August 26th.
Body Composition:
Weight: 236 pounds
Body Fat: 5.8%
Diet: I have started to do 2 refeed
days a week (Thursday and Sunday). Both are loaded with carbs of a
high GI type. I will walk you through my refeed day in my video that
I am planning to post soon, but here's pretty much my Sunday's carb
up:
Refeed Day:
Meal 1: 2cups oatmeal, 1tbsp
honey and handful of raisins, 1scoop protein powder
Meal 2: 18 spicy tuna pieces (no
mayo), 1 spicy tuna handroll, sea weed salad and extra rice (white)
Meal 3: 2 blueberry bagels w/fat
free cream cheese and reduced sugar jam, 150g basa
Meal 4: Home made low fat pizza
(doesn't really taste like pizza, but still very good), pretzels
Meal 5: Second half of that
pizza and pretzels
Meal 6: 2 blueberry bagels w/fat
free cream cheese and reduced sugar jam, protein shake (1scoop).
Calories: 3887 (maybe 4000)
Fat:
38g
Carbs:
641g
Protein:
185g
My
regular non refeed days are:
Calories:
2373 (lets make it 2400)
Fat:
30g
Carbs:
110g
Protein:
405g
It sounds like I have lost my mind
and am giving in to cravings when I eat all this carby food on my
refeeds, but it's working! I store some water the next day, but am
much fuller, stronger and getting leaner each week. In other words, I
can keep up with the intensity of the workouts, keep my metabolism
high and therefore burn more fat.
Supplements: Ephedrine and Caffeine are
now up to 24mg ephedrine and 200mg caffeine 3 times a day. Finally,
the jitters are gone completely and I feel very peaceful :)
I dropped another .3% of fat
last week, but my weight stayed the same this time. Looks like the
refeeds are working wonders! I make sure that the days I don't
refeed, I keep my protein high, and carbs very moderate (only 3 times
a day to a total of around 135g). I try to limit my fat intake only
to the one I get from chicken, Pam frying spray and seal oil. Very
low calorie high protein diet, otherwise there would not be a need in
refeeding. I will expand more on the importance of refeed in an
article I am writing, but basically it is necessary to have them once
or twice a week in order to pull your body from a catabolic state
induced by heavy training, cardio and low calories. Otherwise, the
body will start clinging on to every bit of fat. Anyway, I feel great
and can't wait to get up on stage already!
Until next week!
www.ivankfitness.com