Here is my refeed plan....

[DanielBishop]

Ever since I started Mr X's CKD, I've gotten to Saturday night or Sunday morning and I couldn't resist the cravings.... so I would just dive into as much of whatever I could eat. More often than not stuffing myself to the point of physical pain and even worse mental guilt. And I'm quite sure the reason I haven't seen a WHOLE lot of progress on the CKD is because all the fat I lose during the week, I gain back again on Saturday night and Sunday.

But enough of that.

So here is my plan for tomorrow. I'll also be driving a 30-ton truck the whole day, which is good because it means I'll only really be able to eat what I bring with me!!

~~~~~~~~~~~~~

Meal 1:
497g (4 tubs) fat-free chocolate pudding-
100g carbs, 10g protein, 0g fat

Meal 2:
75g pretzels-
61g carbs, 7.5g protein, 2g fat
200mL skim milk-
12.5g carbs, 9g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

Meal 3:
100g pretzels-
81.5g carbs, 10g protein, 2.5g fat

Meal 4:
125g Rolled oats (chopped finely in a blender)-
77.5g carbs, 13.5g protein, 10.5g fat
250mL skim milk-
15.5g carbs, 11.5g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

Meal 5:
125g Rolled oats (chopped finely in a blender)-
77.5g carbs, 13.5g protein, 10.5g fat
250mL skim milk-
15.5g carbs, 11.5g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

~~~~~~~~~~~~~~~



Okay, so that's that. I always have 5 meals a day. The daily totals come out like this:

442g carbs
134.5g protein
25.5g fat



When in fact, according to my BMR.... I should be eating:

469g carbs
134g protein
29.5g fat

So I'm almost there. I'm trying to think of a way to add 27g carbs and 4g fat to my diet without increasing the protein content. I know I'm probably getting a bit pedantic here, but I'd like to get it right so I can follow this refeed in the future.

Anyone have any ideas? And it would help if you could respond in the next 40 minutes, or I'll be in bed and won't see it! HA!!

Thanks.

 

[SteelWeaver]

Half a cup of pasta?

Half a sweet potato?

Half a cup of oatmeal?

 

[Mr.X]

Ever since I started Mr X's CKD, I've gotten to Saturday night or Sunday morning and I couldn't resist the cravings.... so I would just dive into as much of whatever I could eat. More often than not stuffing myself to the point of physical pain and even worse mental guilt. And I'm quite sure the reason I haven't seen a WHOLE lot of progress on the CKD is because all the fat I lose during the week, I gain back again on Saturday night and Sunday.

But enough of that.

So here is my plan for tomorrow. I'll also be driving a 30-ton truck the whole day, which is good because it means I'll only really be able to eat what I bring with me!!

~~~~~~~~~~~~~

Meal 1:
497g (4 tubs) fat-free chocolate pudding-
100g carbs, 10g protein, 0g fat

Meal 2:
75g pretzels-
61g carbs, 7.5g protein, 2g fat
200mL skim milk-
12.5g carbs, 9g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

Meal 3:
100g pretzels-
81.5g carbs, 10g protein, 2.5g fat

Meal 4:
125g Rolled oats (chopped finely in a blender)-
77.5g carbs, 13.5g protein, 10.5g fat
250mL skim milk-
15.5g carbs, 11.5g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

Meal 5:
125g Rolled oats (chopped finely in a blender)-
77.5g carbs, 13.5g protein, 10.5g fat
250mL skim milk-
15.5g carbs, 11.5g protein, 0g fat
17.5g protein powder-
0.5g carbs, 16g protein, 0g fat

~~~~~~~~~~~~~~~



Okay, so that's that. I always have 5 meals a day. The daily totals come out like this:

442g carbs
134.5g protein
25.5g fat



When in fact, according to my BMR.... I should be eating:

469g carbs
134g protein
29.5g fat

So I'm almost there. I'm trying to think of a way to add 27g carbs and 4g fat to my diet without increasing the protein content. I know I'm probably getting a bit pedantic here, but I'd like to get it right so I can follow this refeed in the future.

Anyone have any ideas? And it would help if you could respond in the next 40 minutes, or I'll be in bed and won't see it! HA!!

Thanks.

Not sure it this is w/in the next 40min, but the carb up looks good. Yes, it's a lot of fiberous carbs, but it's much better than the binge. I think you can add some more pudding for the 27g carbs.

Mr.X

 

[DanielBishop]

I ended up having some rice porridge stuff first thing in the morning (not much at all) which would've fulfilled the carb quota.

And then I ended up at some place where I get free breakfast if I want it, so I had a bit of this spicy sausage stew, two very small roast potatoes, some stir-fry stuff and a little pancake type thing. Not much, really. But it certainly would've taken me over the recommendations.... but not by a whole lot so I'm generally pretty happy with how today went.

Is too many fibrous carbs not good on the refeed? I just love oatmeal/protein/milk.... one of my favourite foods. What changes would you recommend?

 

[Mr.X]

I recommend less fiberous carbs because of the rate of absorption. You're looking at the fastest absorption in the first few meals which will yield the highest anabolism rate.

Mr.X

 

[DanielBishop]

Pretzels aren't THAT fibrous, are they?

Maybe I should change it up a bit.... have only one oatmeal serving as my last meal (since that's low GI) and one pretzel meal (which I figured would be higher GI) and then something else as the extra meal.

So what are some things that AREN'T fibrous that I could use as probably meal 2?

 

[Mr.X]

Pretzels aren't THAT fibrous, are they?
nope they are not

Maybe I should change it up a bit.... have only one oatmeal serving as my last meal (since that's low GI) and one pretzel meal (which I figured would be higher GI) and then something else as the extra meal.
that's a good idea to have the oatmeal in the end of the day

So what are some things that AREN'T fibrous that I could use as probably meal 2?
cereal and fat free milk...carb powder and protein...rice cakes

Mr.X

 

[DanielBishop]

Mr X.... here is my current refeed day dillema:

I generally do my refeed on Sunday. It's really the only day I can do it. However, my gym is only open from 10am-noon on Sundays.... (ridiculous, I know.... but it's the only gym I can afford)

And so, I can't really do the circuit workout before my refeed. The only time I could possibly do it (unless I didn't start the refeed until noon on Sunday, which would mean I'm cramming all the meals into a 6 hour period) is before 4pm on Saturday. And I think the purpose of the circuit workout is lost if you don't refeed immediately.

So.... anything I can do?

~~~~~~~~~~~~~~~~

Also a question about cardio:
In the mornings, I drink a cup of black coffee and go walk my dogs.... I have a track which I follow, which takes me approximately 50 minutes. I walk as fast as I possibly can, my arms pumping like crazy and whatever.... I think some call it "power-walking".... running is bad on my joints and I suffer from shin-splints so I don't like to run. So I just walk as fast as I can. But when I measure my heart rate after, it's only about 50-60% MHR. Is that still adequate for burning fat on CKD?

Thanks. I appreciate all your help.

 

[DanielBishop]

^bump^ for Mr X.

 

[Mr.X]

So.... anything I can do?
you can do circuit workouts at home...
pushups, sit ups, jumping jacks, squats (just grab a bag of something or a backpack full of books) and repeat about 5 times
~~~~~~~~~~~~~~~~

Also a question about cardio:
In the mornings, I drink a cup of black coffee and go walk my dogs.... I have a track which I follow, which takes me approximately 50 minutes. I walk as fast as I possibly can, my arms pumping like crazy and whatever.... I think some call it "power-walking".... running is bad on my joints and I suffer from shin-splints so I don't like to run. So I just walk as fast as I can. But when I measure my heart rate after, it's only about 50-60% MHR. Is that still adequate for burning fat on CKD?
the cardio is fine, remember even w/ low-intensity you are burning calories; while keeping the catabolism down

Mr.X