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Raw Karen's Blog

A Week of 'Repair'

by rawkaren on 30 Oct 2013, 11:20

I have now completed seven days of ADF'ing to recover from my holiday. Still not stepped on the scales. They can wait until the weekend. MFP annoyingly only does reports in complete weeks so I had to calculate the results myself.

Average calorie intake 859 (4 fast days in one week). Lowest 413, highest 1835
Average carbs 62% (96g) In range
Average fat 20% (32g) In range
Average protein 18% (29g). Under range

Plus five workouts averaging at 242 cals per workout, but averaged over 7 that is 172 cals. Making a net calorie average of 687. That is 47% of my TDEE. If that does not help towards the repair, then I will truly cry when I step on the scales. I have measured my waist though, and unremarkably, it is the same as this time last month, maybe slightly more.

The workouts have been tough, so the estimated calorie burn is probably low. I'm also a little sore, especially in my triceps. Yesterday was a shoulders and back workout plus abs, with weights. People on the DVD were lifting 30lbs, but I could only manage 5kg's and less on tricep work. No pressure though, I don't have much of an ego and so happy to build up slowly.
This morning was legs and back. Mostly a resistance workout with some arm work to give the legs relief in between sets.
The app is good as you can record reps/weights as you go along for each exercise.

This repair week has only been possible because I have had no work to speak of and no travel. :grin: :grin: Had it been a full-on week, my brain could not have processed it all, so it all feels incredibly selfish, but much needed. Apart from my expresso martini party, I feel I have been saint-like, which is unheard of. :shock:

Positves now. I feel good, and the aches and pains I had when I started this WOE have all but disappeared. I knew this was due to lack of exercise but not realised how much. I have more mobility in my knees and hips and my hamstrings are less tight. Cutting right back on grains has probably been the biggest change, but I do have them still as I'm not a complete purist, and it was virtually impossible in Paris to avoid anyway.

So two days now of TDEE eating, and then depending on how I feel, I might do a fast on Friday. The green sludge really works on fast days. It really blunts my appetite.


Follow my full diet journey https://diettales.wordpress.com/ https://www.instagram.com/karengeary/
Focus on your actions, not the result.
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