[Sebastian]

Quick update: Due to another injury (patella luxation) I have restructured my training to prioritize upper body (or at least having no less training days ^^), here I made the mistake of being to experimental with exercises, so the ellbow is now irritated as fuck again…

Since I already consulted an orthpedist anyway, I will now also get an MRI of the ellbow. On the first impression it seems like an issue with the radial head.

[Sebastian]

Quick update: It was a little bit of a struggle, but I managed to stabilize my calorie intake and weight for about 2 weeks now. Will stay here a bit longer to further reduce the probability of relapsing and then assess if I am going up or down with my food intake based on body composition.

[Sebastian]

So increasing to 2900/2600 would not suffice?That would be my current plan, with also other meal timing and composition and walks after meals.

Give this a try & see how you get on, I’m sure it should help you, also try to improve your sleep time & quality a little, how’s the binging going? Have you had any since you have spoken to us on here? By the way I hope you’re okay, please know most of us have been here before! So you’re not alone, hopefully we are helping a little![/quote]

I once ate three planned meals at once, but no shit food which I consider a tiny win in this case. I will schedule my meals, so I can walk immediatly afterwards, this helps very well and the incident happened when I could not walk after the meal to get my head free.

But I am a bit more confident now moving forward, you all were/are helping definetly 🙂

[Sebastian]

So increasing to 2900/2600 would not suffice?
That would be my current plan, with also other meal timing and composition and walks after meals.

[Sebastian]

My mind is resisting the idea of coming out of the deficit, but that’s probably a sign that it’s the right approach, considering that my mind is what got me into this situation in the first place.

I’m going to increase the calories in my new meal plan by 300 kcal each day and let you know how it goes.

Thanks again for all the input!

[Sebastian]

I’d bring calories up here to 2600 on rd & 27/800 atleast on td day, if you’ve been over eating many days then your calories will be a lot higher anyway, this may help you control things which may lower the intake overall through the week without the binges

I’d have more whole protein sources in stead of whey protein, that will fill you up more, I’d if you can swap to 5 meals both days, so there isn’t any long gaps..

How much output are you doing?
Are you sleeping with quality & duration?

I would still like to try to stay in a deficit for a little longer to regain some better body composition before bringing calories up.

Output is currently: 35min cardio / 10-12k steps every day

Sleep is 6-7,5 hours, currently a little less quality due to the heat.

[Sebastian]

Thank you all for the input.

This would be my plan going forward:

═══════════════════════════════════════════════════════

TRAINING DAY

═══════════════════════════════════════════════════════

M1 — 6:30

Oats …………………. 80 g

Whey Protein ………….. 30 g

Banana ………………. 100 g

Almond Butter …………. 15 g

────────────────────────────────────────────

Meal total: 586 kcal | P 35 | C 75 | F 16

PRE — 9:30

Rice Meal …………….. 80 g

Whey Protein ………….. 30 g

Raspberries …………… 50 g

────────────────────────────────────────────

Meal total: 412 kcal | P 29 | C 69 | F 2

POST — 12:30

Rice …………………. 70 g

Chicken Breast (raw) ….. 120 g

Vegetables …………… 150 g

────────────────────────────────────────────

Meal total: 425 kcal | P 38 | C 62 | F 3

M2 — 15:30

Turkey Breast (raw) …… 120 g

Vegetables …………… 150 g

Rice …………………. 50 g

Olive Oil …………….. 10 g

────────────────────────────────────────────

Meal total: 444 kcal | P 35 | C 46 | F 13

M3 — 18:30

Cottage Cheese ……….. 300 g

Vegetables …………… 100 g

Whole Egg ………………. 2

Potatoes …………….. 300 g

────────────────────────────────────────────

Meal total: 648 kcal | P 56 | C 68 | F 17

═══════════════════════════════════════════════════════

DAY TOTAL: 2514 kcal | P 194 | C 321 | F 51

═══════════════════════════════════════════════════════

═══════════════════════════════════════════════════════

REST DAY

═══════════════════════════════════════════════════════

M1 — 6:30

Oats …………………. 60 g

Whey Protein ………….. 30 g

Banana ………………. 100 g

Almond Butter …………. 15 g

────────────────────────────────────────────

Meal total: 511 kcal | P 33 | C 62 | F 15

M2 — 09:30

Olive Oil …………….. 10 g

Planted Chicken ………. 100 g

Vegetables …………… 100 g

Rice …………………. 60 g

────────────────────────────────────────────

Meal total: 469 kcal | P 31 | C 54 | F 14

M3 — 12:30

Chicken Breast (raw) ….. 100 g

Rice …………………. 60 g

Vegetables …………… 100 g

────────────────────────────────────────────

Meal total: 351 kcal | P 31 | C 52 | F 2

M4 — 15:30

Rice …………………. 60 g

Chicken Breast (raw) ….. 100 g

Vegetables …………… 100 g

────────────────────────────────────────────

Meal total: 351 kcal | P 31 | C 52 | F 2

M5 — 18:30

Cottage Cheese ……….. 300 g

Vegetables …………… 100 g

Whole Egg ………………. 2

Potatoes …………….. 300 g

────────────────────────────────────────────

Meal total: 648 kcal | P 56 | C 68 | F 17

═══════════════════════════════════════════════════════

DAY TOTAL: 2329 kcal | P 183 | C 287 | F 50

═══════════════════════════════════════════════════════

[Sebastian]

Also what does your food actually look like on both days, can you write it out with meal timings

My current meal plan with timings.

I will try and split it up in 5 meals on rest day moving forward.

[/quote]
Can’t see it.

Can you type it out please[/quote]

Certainly (alternatively you can download it by opening it and clicking the 3 dot menu):

[code]

═══════════════════════════════════════════════════════

TRAINING DAY

═══════════════════════════════════════════════════════

M1 — 6:30

Whey Protein ………….. 40 g

────────────────────────────────────────────

Meal total: 154 kcal | P 29 | C 3 | F 3

PRE — 9:30

Rice Meal ……………. 100 g

Whey Protein ………….. 40 g

Raspberries …………… 50 g

────────────────────────────────────────────

Meal total: 521 kcal | P 38 | C 86 | F 3

POST — 12:30

Oats ………………… 100 g

Whey Protein ………….. 50 g

Banana ………………. 120 g

Almond Butter …………. 15 g

────────────────────────────────────────────

Meal total: 754 kcal | P 52 | C 93 | F 19

M2 — 15:30

Turkey Breast (raw) …… 120 g

Green Beans ………….. 400 g

Rice …………………. 50 g

Olive Oil …………….. 10 g

────────────────────────────────────────────

Meal total: 486 kcal | P 39 | C 51 | F 14

M3 — 18:30

Cottage Cheese ……….. 300 g

Whole Egg ………………. 2

Potatoes …………….. 300 g

────────────────────────────────────────────

Meal total: 612 kcal | P 54 | C 64 | F 16

═══════════════════════════════════════════════════════

DAY TOTAL: 2527 kcal | P 213 | C 297 | F 54

═══════════════════════════════════════════════════════

═══════════════════════════════════════════════════════

REST DAY

═══════════════════════════════════════════════════════

M1 — 6:30

Whey Protein ………….. 50 g

────────────────────────────────────────────

Meal total: 192 kcal | P 37 | C 4 | F 3

M2 — 10:00

Olive Oil …………….. 10 g

Planted Chicken ………. 160 g

Green Beans ………….. 400 g

Rice …………………. 80 g

────────────────────────────────────────────

Meal total: 679 kcal | P 53 | C 77 | F 18

M3 — 14:00

Oats ………………… 100 g

Whey Protein ………….. 50 g

Banana ………………. 120 g

Almond Butter …………. 15 g

────────────────────────────────────────────

Meal total: 754 kcal | P 52 | C 93 | F 19

M4 — 18:00

Cottage Cheese ……….. 300 g

Whole Egg ………………. 2

Potatoes …………….. 300 g

────────────────────────────────────────────

Meal total: 612 kcal | P 54 | C 64 | F 16

═══════════════════════════════════════════════════════

DAY TOTAL: 2237 kcal | P 195 | C 238 | F 56

═══════════════════════════════════════════════════════

[/code]

[Sebastian]

Also for reference to calorie/output:

Bodyweight is around 88kg fasted, BF now 13-15% (maybe higher, I am not good at assecing this).

[Sebastian]

Hey Sebastian. It is hard opening up and being honest about struggles so that is really good. Habe you increase your calories to a maintenance since finishing the cut, this can help hugely.
Have you spoken to a therapist about this??

Currently, I am still in a deficit cause body composition has taken a hit. If necessary, I will bump up the calories.

To be honest, speaking to a therapist did nothing for me in the past, so this not a viable option for me unfortunatly.

[Sebastian]

There’s some awesome feedback and advice here! What’s your plan now? Have you put anything into place?

Yes indeed, and thanks to everyone for taking the time reaching out!

I will now try and go from 4 to 5 meals on rest day and reduce output from 45min cardio/12000 steps to 35min/10000 steps. Also I will try to implement immediate walks after meals.

If necessary, I will bump the calories up a bit.

[Sebastian]

Also what does your food actually look like on both days, can you write it out with meal timings

My current meal plan with timings.

I will try and split it up in 5 meals on rest day moving forward.

[Sebastian]

Agree with Kuba 1000%

Instant gratification vs delayed gratification

If your goals are your number one reason of existing, this would never happen.

Living “in the present” is something a bodybuilder has to learn to do with parsimony.

We can’t live in the present regarding water training cardio or diet. That’s like this, this is how it works.

Even if your brain think instant gratification, you have to shut that voice and visualize the delayed one.

That’s in fact very very simple; your hear the voice; you shut it down on purpose.

I hear the same voice, I am human, Kuba is human, we all experienced a urge to eat at some points, they are systemic messages sent to your brain, but there are two categories of persons, the ones listening the voice, the ones shutting down the voice.

When I hear the voice inside my head, I feel like it’s the young Allison, the child, who does not care of consequences, impacts and like any child, wants the instant gratification.
And the part of me, controlling my mouth, my gestures, my attitude, my way of thinking, the adult one; is the one I choose to always listen.

“Don’t put your hand onto the fire or you gonna burn yourself” type of sentence I always say to myself.

It’s been 11 years of 365 days per year of dieting and I never failed my diet, never a single time.

And repeating this exact phrase “365 days per year for 11 years and never break” also makes me even stronger, cause I feel different, I feel special. Rise my confidence a little more everytime.

But voices exists for everyone trust me

Thanks for the reply! As said before, I will have to settle new goals to solidify adherence again.

[Sebastian]

Interested to know – what are your current calories? How many meals do you eat a day? And what were they when you finished your diet? Do you sleep well? (What times) do you Hydrate well?

Current around 2600/2300 training/restday.
I eat 4 meals on rest and 5 on training day (+ intra EAAs).

Currently, the heat is impairing my sleep a little bit (the same as everyone in europe ^^), I sleep from 20:30 to around 3:15-3:45, wake up two to three times.

I drink sufficently.

[Sebastian]

Most of it is psychological – accept your going to be hungry or feel like you need to eat , you have the choice to say no or give in

Instead of resorting to food rely on diet drinks & water , take a walk , don’t hoard food

Bring your calories to a point where you are not constantly thinking about food

Based of what you said here it’s ultimately very simple

Your desire to eat is higher than your desire to achieve your goals, that’s ultimately the case for most

When your goals mean a lot to you

No matter how you feel, that shit doesn’t happen Although it may feel like it

Thanks for the reply! As I do not have any specific physique goals at the moment, this would be a good starting point for restoring my adherence.