Re: Beta endorphin spiking and 4 day crash

Hi Jeffrey,

How are you doing? I am having a day where I am eating a lot after a few days of not eating enough for my workouts (I noticed this when I looked back over my journal) and I remembered your post and wondered how you were doing.

If you have worked out something please let us know because I and others may find it helpful too.

I am finding that if I don't eat enough on the days I do my workouts I have a 3 or 4 day crash where I eat lots more than normal and even though it is usually healthful food I don't like doing it. Also on the days I need to eat more I don't concentrate as well and can't stay focused on a task. It is hard for me to trust and just eat what my body needs every day though I am getting better at it. Do you find that your weight stays stable?

Sometimes I try to get an idea of what other people eat and I remember talking to a couple of guys who were working out at the gym doing a similar sort of workout to you and they ate all day (no sugar or junk - just good food). One of them was about 5ft6 and he said he ate 3200 calories of food every day and the other one was 6ft and he ate 3500-3600 calories of food every day. They talked it about it in calories and we talk about it in volume but it may be worth checking it out.

Hope you are doing really well.

Fiona

: 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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