Here are some recent fluctuations from Friday morning (fully depleted) to Monday morning (fully loaded):
- May 15 - 18 = 215.6 to 228.8
- May 8 - 11 = 219 to 231
- May 1 - 4 = 222 to 237
10lbs. over the weekend is normal for me. By mid-day Wednesday it's usually all off.
The last few weekends I've experimented with taking 25mg Lasix before bed to manage water from all the carbs. It's worked well.
I don't have strict rules for what I eat on the weekends, I just follow general things that have worked over the years. Here's my approach.
Saturday:
- Breakfast
- My girlfriend cooks or we go out
- Usually steak and eggs or omelette with breakfast potatoes, maybe pancakes or French toast
- Postworkout
- Whatever we're craving - 90% of the time it's sushi, fried rice, Asian, or Mexican
- Evening
- 2-3 bowls of Nick's or Enlightened ice cream w/ Fiberlyze and True Nutrition custom protein mix, sometimes throw in Kodiak Cakes mix for more carbs
- Some candy like M&Ms, Reese's peanut butter cup, etc.
- Cookie dough (usually on the healthier side like Smart Choice Protein or Lion's Pack), chocolate chip cookies, whatever I'm craving
Sunday:
- Depending on how stuffed I am from Saturday my first meal may not be until after 12PM
- Sometimes train fasted, sometimes not
- Usually end up doing 1-2 whole food meals (same as Satuday, breakfast foods, Asian, etc.)f
- End the night with ice cream / protein powder / whatever
Over time I've learned what carbs work best for me, what digest well and doesn't bloat, and how much I can take in without being miserable. I never aim for a certain amount, the system I have in place just gets me where I need to be.
Self-control is definitely a factor - I've dieted this way for a few years so it's nothing to me, but I can see it being challenging for others. For me, the mental relief of knowing I get 2 days to eat whatever makes it very easy to stay on track all week.