Woo Hoo! My 1st refeed day!
I’ve been making it on 130 carbs a day since last Friday so since I’m working back and hams today, which are my weak areas I’m going to do my refeed today. I’m going to take in around 230 carbs all good quality coming from either potatoes, oats, apples, berries, ezekiel bread or brown rice. I just ate breakfast which was 3/4 cup oats 1/2 an apple and 1 cup of strawberries, with 3/4 scoop of protein. Came to 60 carbs, 20 protein, and then w/cla,fish oil and sesamin 3 grams of fat. On my refeed day I will keep my protein levels to 1 gram per pound of bodyweight. Protein does not have much effect on leptin levels plus it helps keep my calories lower.
Tuesday I did 30 mins off high intensity intervals on the bike. 5 mins warm up 20 mins of 1 min as hard as I can go then 1 min rest, then 10 min cool down. And that night I must have slept on my shoulder wrong because the next day it hurt so bad and it still does. Wednesday I could barely raise my arm to eye level, it feels like the front deltoid is strained or pulled. Its feeling a little better today, kinda helps that I just started taking an anti-inflammatory for my lower back, plus the dr put me on muscle relaxers. Fun stuff
Since my shoulder and back were hurting on Wednesday I decided it probably wouldn’t be a good idea for me to play softball, so I just did 45 mins of low intensity cardio on the bike when I woke up. I’m also thinking of using Layne Norton for my contest prep. I really want to win this show and I’m willing to pay for the help to win. I want to be right on for this show and I know Layne Norton can help me get there. I just have to talk my fiance Reno into letting me use him. We’re trying to pay for our wedding that is June 14, 2008, so he’s thinking about it. Well I’ll post how my workout went tonigt. Later–Kelly
