So, as I worried would happen is happening. I’m gaining weight. I hope it’s just water weight from the increased carb intake, but that remains to be seen.
NOV 1, 2010 WEIGHT = 258 lbs
PHASE THREE START WEIGHT = 194.6 lbs
TODAY’S WEIGHT = 197.7 lbs
I’ve gone from a svelte 194.6 to 197.7 in the past week, but at least a pound of that is due to the beers I drank last night while at a party, so I expect within a day or two that should drop down to ~196. So here’s what I’ve done this week:
- Increased carb intake quite a bit by adding in 1 to 2 bananas per day
- I also, started eating potatoes this week. So far, aside from a couple small ones last night at dinner, the main focus has been to eat a sweet potato within an hour of lifting weights, to replenish glycogen levels
- I’ve been working out every day, which of course has resulted in my appetite increasing
- My sleep has improved – I’m sleeping more soundly. I attribute this to the working out.
So, the real results are this:
I’m feeling very “soft”. Definitely notice my gut has increased and overall body fat feels like it’s gone up quite a bit, along with the weight increase. This tracks with what I expected/was told would happen – that the increased carb intake would result in initial weight gain of ~5 pounds, and then, so long as I keep up with the working out, I would start to ‘lean out’ over time. I sure hope it’s true for me, as I enjoy the working out or I wouldn’t bother, but the problem before was always the glycogen depletion.
Please note: I am, apparently, pretty unique in this ‘defect’. My body just doesn’t seem to replenish glycogen quickly enough, so while I could always do as much aerobic exercise as I wanted (within reason), the problem hit as soon as I did even one heavy anaerobic (i.e., weightlifting) routine – I would quickly feel ‘depleted’/lethargic, and then just feel generally not as energetic after for at least a few days. I had read a long time ago that some people have to replenish their glycogen levels (i.e, stored sugar) through ingesting carbs. But most people don’t have to do this. I would avoid it like the plague if I could, but I can’t if I want to achieve my fitness goals. Most people, it seems, don’t need to ‘carb refeed’ after a weightlifting session. Unfortunately, I do.
I’ve completed 3 heavy weightlifting sessions this week, as planned, and am still feeling good. After each session I come home and eat a large sweet potato (usually with cinnamon and butter on it). That seems to be doing the trick for replenishment. Earlier in the week I also picked up and ate, on consecutive days, some full-fat Greek yogurt (unfortunately though the best option was the kind with a sugary fruit or honey added).
All in all I’m feeling pretty good still, though I am feeling ‘fat’/bloated. It doesn’t help that last night I drank 3 or 4 beers, and a shot of vodka or two. : ) But, my energy levels are definitely not going in the tubes this week as they used to when I tried weightlifting heavy. So the sweet potatoes are doing the trick. I will keep an eye on the scale and report back with a fresh post in a few days with another update. I’m optimistic that I will start leaning out further, that this was just an initial ‘bloat’. We’ll see.
Another note: I finally broke down and bought a copy of The Primal Blueprint. I’ve been meaning to get this for a LONG time, but with most of the info on marksdailyapple.com, I just never bothered. But, after posting some queries on that site’s forum regarding glycogen and carb ‘refeeds’, etc., the general response was a simple, “Didn’t you read the book?” So I better read the damned book : ) Got it for an awesome price, to boot. In case you’re interested, here’s a link.