Omg guess what I did. Or didn't do.

I don't know how it happened, but somehow I had a brain fart, and screwed up my depletion! Well, didn't screw it up (caught it in time), but DAMMIT!! I've read and reread UD2 a million times now--how the hell did I forget the part about needing 10-12 sets per bodypart total? That's TWO circuits of the full body workout, EACH DAY.

I did basically one circuit each day.

So guess who had to do make-up depletion today.

I am so embarrassed!! I can laugh about it now, because it's done. But what a doofus.

And I now realize why everyone hates the depletion workouts so much,

I didn't realize my mistake, either, until I had gotten back from my 30' outside biking, so had to do depletion after cardio (about an hour after).

Oy.

Day
1: 163.5
2: 161.2
3: 159.8

Training:
Depletion, full body
A1: Leg Extension, 3x44, 60" burn the whole time
A2: Leg curl, 3x22, 45" omg this kills
B1: DB incl press, 3x16.5, 60" good
B2: DB incl reverse row, 3x16.5, 45" owww
C1: Calf Raise, 2x42, 60" pain
C2: Side Laterals, 2x5, 30" hahaha
D1: DB curls, 2x8#, 45" good
D2: DB kickbacks, 2x8#, 45" good
E1: RDL's, 2x42, 60" good
E2: BOR, 1x42, 60" pain, and Fat Girl Pullups, 1xBW, 30" good

Cardio:
30' road biking hauling 90#, about an hour before the depletion w/o.

Foood:
M1: coffee w/1c skim milk
M2: 200g EW, 4g butter, 7g lite mayo, 150g strawberries
Ex.-cardio
Ex.-depletion
M3: turkey/beef meatloaf w/ketchup
M4: 200g cocheese
M5: 170g chicken breast, 150g asparagus
M6: 8g (1 scp) casein protein in water

1058 cals, 169gP, 40gC, 24gF

Or so you thought! Acck! You poor thing thing having to do extra depletion work. Holy crap! I hope you recover from your DOMS and depletion by tomorrow

Hahaha cry no such luck, JJ. Still have major doms going on--and I noticed in your log, you're in pain, too, so we can whine together.

Day
1: 163.5
2: 161.2
3: 159.8
4: 159.8

Training:
none, thank goodness!

Cardio:
am-35' brisk walking pushing ~90#
pm-30' ss cardio st. bike

Foood:
M1: coffee w/1c skim milk
Ex.-cardio-walk
M2: 200g EW, 4g butter, 7g lite mayo, 80g tomato
M3: tuna salad (10g lite mayo, 20g lite sour cream, 125g tuna, onion, pickle) with 3 fiber rye krisp crackers
Ex.-cardio-st bike
M4: 50g chicken breast
M5: 200g (raw wt) 5%F hamburger, 150g steamed cauliflower
M6: 5g casein pp in water; 100g cocheese w/20g strawberry jam

1100 cals, 147gP, 54gC, 31gF

Woke up with another headache, took some 2nd tier drugs, and it was gone within 30 minutes. Looking at my calendar, it's right in line with ovulation time (and some other physical symptoms concur)....that would also explain some of the water I'm still hanging onto, plus still major DOMS. Ugh....getting out of bed is agony, have to forcefully stretch my calves before I can walk. Bleh!

Morning walk felt good, though, got everything stretched out. I feel GREAT right now, and will be going out in a bit to plant a shit-ton of canna lily tubers my MIL just gave me.

Day
1: 163.5
2: 161.2
3: 159.8
4: 159.8
5: 159.0

Training:
none, thank goodness!

Cardio:
am-30' brisk walking pushing ~90#
pm-30' ss cardio st. bike

Foood:
M1: coffee w/.5c skim milk & .5c whole
Ex.-cardio-walk
M2: 200g EW, 4g butter, 7g lite mayo, 60g tomato, 100g peach
M3: 150g ground turkey taco meat, 2T taco sauce w/15g lite sour cream
Ex.-cardio-st bike
M4: 150g chicken breast, 5g lite mayo, 150g asparagus
M5: 100g cocheese w/20g sf strawberry jam, 10g reg

1003 cals, 145gP, 48gC, 24gF

Feel great today--no headache, very little doms. Ended up going grocery shopping yesterday afternoon, so instead of st. biking, got in ~90 minutes walking around instead. Will hit the st. bike today, as well as more planting.

Enjoy your day off of training. It is WELL deserved! Food plan looks tight....mmm...strawberry jam, my favorite!

Even better that the regular stuff is homemade, from my own garden,

REFEED this afternoon!!!! I'm am READY.

Hey Lisa,
Question, I was really stupid and started induction / OWL level carbs, and immediately began feeling super nausious (sp?), light headed and dizzy. I know this is pretty normal if starting the diet (which never happened to me normally) but now that I'm BF'ing I think it's too intense.

I think I'll just have to eat sensibly and not go so low carb.

I had a horrible FLU on Tuesday, screaming at the toilet for about 7 hours straight with the fun "other stuff" as well. And started low carb yesterday and woke up yuckie again today.

Any thoughts...? Arg. I feel like crap.

Cycle Day
1: 163.5
1: 161.2
1: 159.8
2: 159.8
3: 159.0
4: 158.4

Training:
Tension, full body, 1.5-2' RI
A1: Full Squat, 2x6x97#
A2: BB Flat Bench, 2x10/8x84#
B1: RDL's, 2x10x130#
B2: BOR, 2x8x86#
C1: Push Press, 2x8x64#
C2: BB Calf Raise, 2x12x64#
D1: Leg Extension, 2x12x66#
D2: Leg curl, 2x10x33#
E1: DB incl press, 2x8x23#
E2: Resist. Band Lat Pulldowns, 2x12xband
F1: Seated Calf Raise, 2x12x108#
F2: Side Lateral Raise, 2x12x8#
G1: Alt DB Curls, 1x12x16.5#
G2: Triceps Pushdowns, 1x12xband

Cardio:
early morning-45' road biking hauling 90#

Foood:
LC part of the day-
M1: coffee w/.5c skim and .5c whole milk
Ex.-cardio
M2: 200g EW, 4g butter, 7g lite mayo, 100g tomato, 30g feta
M3: 200g turkey breast taco meat, 2T taco sauce

688 cals, 97.6gP, 27.5gC, 19gF

Refeed part of the day-
M4: pre workout- 175g pink grapefruit w/20g dextrose; 20g whey pp in water, 5g creatine
Ex.-tension workout
M5: during workout-50g gatorade powder, 20g whey pp in 32oz water
M6: immed post workout-50g dextrose (grape kool-aid), 25g whey in water, 5g creatine
M7: post workout-150g white bread, Krab salad (100g Krab, 10g lite mayo, 20g lite sour cream, pickle, onion)
M8: 1 svg turkey tamale casserole, 50g white bread
M9: half batch refeed oatmeal cookies

2087 cals, 97gP, 372gC, 25gF

Total for the day: 2775 cals, 400gC, 195gP, 44gF, 21g fiber

Notes:
Woke up really early this morning, tummy growling--first time in a long time! Went for morning bike ride about 10:30am, and when I got home I was hot, sweaty, and a little headachy. Food helped, but it wasn't until I began on my pre-workout carbs that I suddenly started to feel MUCH better. Had a really good workout (4:15-5:30-ish), felt good and strong. Dinner at 7pm, and it was hard to finish. Still have oatmeal cookies for later, but I have no doubt I can fit them in. Feeling very alert right now, despite 300gC in the past 3 hours, ha! Looking forward to tomorrow--another 450gC on the agenda.

Ah man, that sucks! Yeah, up your carbs. Low carb can cause low blood sugar and low blood pressure, either of which could have caused your symptoms. You need more energy when you're making milk, so don't be afraid to do it. Be sure to eat them with protein and fat and fiber to slow digestion, so you don't swing the other direction! For breastfeeding, Atkins suggests maintenance level carbs, which is usually anywhere from 60-150gC, depending on activity.

LOL, carb haze avoided~ I know what you mean. When I used the cut diet last summer, I would fall asleep after the bi-weekly refeeds. Could you please relay the "refeed oatmeal cookie" recipe? I am dying for some low-sugar treats.
P.S. thanks for the feedback on my pics.

JJ!

Here's the recipe. I'd post it in the recipe section, but it's not low carb (obviously, ha), just low sugar/low fat.

Using dextrose reduces the fructose content (vs plain sugar), and therefore more refeed friendly. You could eliminate the brown sugar completely, but the oz of brown sugar adds to flavor and browning and a little caramelization (sp?).

Preheat oven to 350°F (176°C).

2 large egg whites (80g)
1/8 teaspoon salt
30g loose packed brown sugar
50g powdered dextrose
1 cup rolled oats (not instant) (~100g)
1 tablespoon skim milk (15g)
1/2 teaspoon vanilla extract
1 teaspoon cinnamon (or less, optional)


(optional 1/4c raisins, but as I don't like 'em, I skipped this step)

Measure the oats into a small bowl, sprinkle with milk.

In another bowl, whip the egg whites and salt until it begins to stiffen, then beat in sugar and dextrose and beat 'til stiff peaks form.

Using a spatula, gently fold in the oats, vanilla, (nasty raisins if used), cinnamon.

Batter will be slightly wet, but will hold together.

Spray cookie sheets w/PAM or other non-stick cooking spray. Drop spoonfuls of batter on the trays, and bake for 15-20 minutes.

Let cookies sit on the trays for a few minutes before attempting to remove them to a cooling rack.....they come out of the oven soft, but will firm up as they cool. Although still slightly soft and chewy.

I usually get 12 good sized cookies from this, and eat the whole batch throughout the refeed. Mmmmm!

Macros (raisins not included)
Per batch-
733 cals, 147.5gC (of which 10.7g fiber, 15g fructose), 24.6gP, 7gF

Per cookie (12 total)-
61 cals, 12gC (1g fiber, 1.3g fructose), 2gP, 0.6gF

Cycle Day
1: 163.5
1: 161.2
1: 159.8
2: 159.8
3: 159.0
4: 158.4
5: 162.2

Training:
None!

Cardio:
None!

Foood:
M1: coffee w/1c skim; 150g bread, 15g lite cream cheese, 30g strawberry jam
M2: 1c skim, 100g frosted mini-wheats, 80g banana, 5g creatine
M3: big-ass bowl of tabbouleh (.5c dry wt bulgur, .5T evoo, tomatoes, mint, parsley, scallion, lemon juice, spices) w/55g chix brst, lemonade w/20g dextrose; 5g creatine
M4: 100g bread, 125g smoked turkey lunch meat, 10g lite mayo, tomato, 5g creatine
M5: 75g dry wt linguine, 200g tomato sauce, mushrooms, 5g creatine
M6: 3 pudding brownies (low sugar)

2626 cals, 456gC, 123gP, 38gF, 43g fiber

Notes:
Woke up early again (6am) feeling fine; fell back asleep 'til 8:30. Spent the day playing with the baby, doing laundry, light housework, and internet surfing. And eating. I made this HUGE bowl of tabbouleh at ~1pm...managed to eat the whole thing, but by 4:30pm I was HUNGRY. Tummy growling hungry! Made a sandwich, and it helped, but damn...my carb count prior to sandwich was already about 285g--and all the veggies in the salad! Jeez.

So now I'm post-sandwich and feeling pretty full--it's 6:45pm, so still have the whole evening to go. Luckily I still have M5 and M6, so HOPEFULLY that will be enough!

I was afraid that I might be hungry today, so I tried to plan with some higher fiber--spent some time in the bathroom already, hmmm--so next week, probably what I should do is.... well, I don't know. On the one hand, if I delay eating 'til noon-ish (coffee only til then) as usual, Id be going against the diet plan calling for eating every 2 hours or so upon waking. If I eat too much fiber stuff, I may end up spending TOO much time in the bathroom, and that's not helpful either. Must think about it.

You always eat the most delicious foods, Dane I am drooling over the pudding brownies.
P.S. Thanks for the oatmeal cookie link...um..could I humbly ask for a pudding brownie recipe? hehehe

Hi Dane,
How's it going?