Re: Beta endorphin spiking and 4 day crash

:Hi Jeffrey,

When I first started running, I wasn't able to run and do weights on the same days
without spiking my BEs. Now it's no problem. That may be something to try, to
break up the weights and the cardio for a bit. I also find doing a little something
every day helps with stability. I run 3 times a week and do other gentle BE lifters
like yoga, swimming or hiking on other days.

You say you ate a lot of dinner on day 4-it didn't look like all that much to me. I
have occasional days of eating a lot of food and don't think much of it (if
I'm hungry and not eating emotionally). But if you're having cravings, that's
different.

Your food looks great in terms of getting snacks right after exercising and eating
veggies-even for breakfast. :h2)

JoEllen

The cravings come every 4 days (3
: days if my workout is heavy),
: sometimes in the morning, but
: usually late in the afternoon.
: Some days they are really intense.

: Here is my food journal. You can see
: that I really stuffed myself at
: dinner on Day 4. This seems to be
: the pattern. Nothing weird in my
: food journal that I can pick out.
: Feeling pretty good all day and
: then boom that night (wanting
: sugar).

: Jeffrey

: Day 1
: Breakfast:
: 2 eggs with 3 oz cheese
: 2 cups oatmeal + 1tbs protein powder
: + handful of sunflower seeds
: 1.5 cups broccoli

: Snack after gym (1 hr. weights / 30
: min cardio)
: 1/2 cup unsweetened frozen berries
: 3 Tbs of protein powder
: 2 tbs. of ground nut powder
: 2 slices wholegrain bread

: Lunch:
: Can sardines
: 2 cups brown rice
: 2 cups salad
: 1 apple
: Dinner:
: 8 oz. lamb
: 2 cups mixed salad
: 1.5 cups brown rice
: Handful of hazelnuts
: Small potato before bed

: Day 2
: Breakfast:
: 3 scrambled eggs
: 2 cups Oatmeal with 2 tbs. protein
: powder and handful of sunflower
: seeds
: 1 cup cauliflower
: Snack
: Protein Shake with fruit, 2 tbs.
: protein powder and 2 tbs of tahini
: 5 oatmeal crackers

: Lunch:
: 8 oz tempe
: 2 cups brown rice
: 2 cups salad
: 1 apple
: 2 handfuls of roasted almonds

: Dinner:
: 8 oz turkey
: 1.5 cups brown rice
: 1.5 cups steamed mixed veggies
: tomato and avacado salad
: potato before bed

: Day 3

: Breakfast:
: 2 hard boiled egg
: 1.5 cups oatmeal
: 2 Tbs. Protein powder
: 2 tbs. Ground chia and flax seeds
: 1 cup broccoli

: Snack after gym (1 hr. weights, 35
: min, cardio)
: Protein shake with 3 tbs. protein
: powder
: 1 pear
: 5 oatcakes cakes w 2tbs. Tahini

: Lunch:
: 6 oz can of tunafish
: 2 cups rice
: 2 cups salad
: 2 handfuls of almonds and 1 apple

: Dinner:
: 2 cups salad with 2 oz. ground up
: cheese
: 1.5 cups quinoa
: Large chicken breast and thigh
: 1 cup cauliflower
: 2 handfuls of hazelnuts

: Potato before bed

: Day 4

: Breakfast

: 2 eggs

: 2 cups oatmeal with 2 tbs protein
: powder, 2 tbs seed powder
: 1/2 avocado
: 1.5 cups broccoli

: Snack

: Protein shake with l piece fruit, 3
: tbs. protein powder

: 3 slices wholemeal bread
: 2 tbs. almond butter

: Lunch

: 8 oz tempe
: 2 oz cheese on 2 cups salad
: 2 cups quinoa
: 1 apple

: Dinner

: 6 oz turkey
: 2 cups brown rice
: 3 slices wholemeal bread with 3 tbs
: tahini
: 2 cups broccoli with 3 oz melted
: cheese
: 1 apple with 3 large handfuls of
: almonds

: potato before bed with gobs of butter

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