Chicago Prep 14 weeks 4 days out

Results of my refeed are in! Well it wasn’t too eventful actually. I woke up at 236lbs, which is 0.8lbs heavier then yesterday. I looked a touch fuller, but next time I am going to have to push food higher. My previous refeed was pretty close in size, but my weight jumped a lot from it. I did feel bloated by the end of the day and I think it was from the large sushi meal I had. So, the point of this refeed was to get a true response on that carb amount. I am thinking 500-600g next time depending on where I am at with the look and weight.

I do think I can set my baseline diet a bit higher as well now, since I really dropped a lot of weight last week. So I added in 40g of carbs to the plan. I added the carbs into my 2 meals prior to training and my intra workout drink. I want to take full advantage of those carbs during training, so thats the rationale there.

Today was my off day and did my 25 minutes of cardio on the stairs, which felt very easy today…refeed day benefits. After cardio I am hitting at minimum 10 vacuum holds as long as I can. I make sure to take two big breaths before going into each one, trying to work on building up oxygen levels and also training on holding my breath longer.

Main highlight of the day was going to the chiropractor. I haven’t been in 7 years and just wanted to find someone I could trust. Past 3 days I have been having a little bit of sciatic pain and after doing my own soft tissue work it was still there. I went to Dr. Kelly at Back to Life Chiropractic here in San Antonio. He gave an excellent assessment and specific adjustment, I already have some good relief. I am going to keep this as a regular thing at minimum every other week. Initially I am going again once more this week, then again next week one time. I don’t just look at the treatment as an acute thing, but I do believe you can improve spinal health and longevity.

Renee and I went to Home Depot, she is building a enclosure for our two huge dog kennels in the living room. I don’t trust the guys at the store to cut the boards, so I bought Renee a Skill saw lol. Hopefully, we both keep our fingers and toes.

Weight: 236.0lbs

OFF DAY DIET

Meal 1:
7oz chicken breast, cooked wt
60g oats, dry measure

Meal 2
7oz chicken breast, cooked wt
180g white jasmine rice cooked wt
100g spinach

Meal 3
50g protein via whey isolate
80g cream of rice, dry measure

Meal 4
7oz 93/7 ground beef, cooked wt
140g white jasmine rice, cooked wt
100g spinach

Meal 5:
7oz Chicken breast, cooked wt
100g spinach

Meal 6
2 whole eggs
5oz chicken breast, cooked wt
100g spinach

205g carbs, 298g protein, 28g fat; 2424 kcal

Have a great night everyone, leave any questions below.

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