Monday, July 28, 2008
Based on the advice of the SparkPeople article "Your Nutrition Plan for Maintenance" I adjusted my "Weight Loss Goals" and came up with my nutrition plan for maintaining.
That's the link to that article, it's also in my favorites if that doesn't work.
So I left my calories burned per week at 2300, which I might adjust, but for now I'm going to leave it the same because I think I've been meeting or exceeding that pretty consistently.
SO! Wanna hear what it said I'm eating now???
I think I'm definitely gonna be aiming to the bottom of that range especially at first to see how it works for me. It's going to definitely be a time of experimentation to see what works for me. I had some different excercise this weekend than I anticipated -- no long run, but I did a workout video from Jillian Michael's on my ROKU Netflix player box! IT WAS AWESOME. :D Some Cardio Kickboxing thingie. And then later I had to go to the gym to get my swimsuit for swimming in someone's pool that evening, so I decided to make it worthwhile and did some ArcTrainer and tried a NEW bike they have -- Expresso.net? It has a computer screen and it shows you tracks and trails and whatnot. You can also shift gears. I think I will be using it because it felt a LOT HARDER than the regular stationary bike -- oh and you steer, too. It's not one of the kind I've seen online that incorporate actual leaning, but you do turn the handlebars.
ANYWAY. And I also played in a pool for hours which was so much fun. :)
Then yesterday I was going to do my long run, but I was soooooo sore. So I decided I needed a day off. This morning I did part of the Project Mayhem Challenge -- I want to do it fully.
It's a countdown challenge -- starting at 20 reps working down to a circuit of 1 rep each -- Pushups, Squats, Dips, Flutter Kicks, Lunges. (I think that's it.) I did 3 circuits, so I only got down to sets of 18 before I had to start getting ready to leave -- but that was a time thing. I will spend more time on it next time I do it so I can see how far I can really go.
For those who are curious, my weight was up a little this morning, but I'm chalking it up to some bad food choices Friday and Saturday. Not so much overeating, just the types of food. It's a fluctuation. I've decided to leave my ticker as a monument to my achievement, and only adjust it if I start weighing consistently above my maintenance range of 165-170, at which point I will work on losing again. :)
HERE'S TO A LIFETIME OF HEALTHY HABITS!!!!!!!
Thursday, July 24, 2008
Not a lot going on, but I felt like blogging.
Got my run in this morning!!! 2.35 miles, but it was sprints, so I'm happy with that. Stayed up too late last night... but I got up, I ate, I drank water. :) I got my music. I ran inside (no heat!). Yeah, so I avoided all of the mistakes I made on Tuesday, and things went much better.
I really felt like doing Strength Training, but I plan to do the Project Mayhem challenge tomorrow which is a full body intense circuit, so I did not want to double up on days back to back. So I restrained myself and instead spent a good long time stretching, which is probably what I needed to do anyway. I have to admit, I don't think I devote the time I really should to stretching. I DO IT!!! But I should do more.
Not much of a deficit last night, but I'm ok with it. :) I made the most amazing rice last night -- it was white rice (which was just because it would cook faster, I'll probably make this with brown rice next time), chopped up red peppers and green onions, and cooked morningstar breakfast patties crumbled up and mixed through, seasoned with a bit of salt and cayenne pepper. SO GOOOOOODD!!!!!!!!!!!!!!!!!!!!! And tilapia. Which was fine. :)
7/23: (1920+0) - 1833 = 87
7/21-7/23 = 1027, Average/Day = 342.3333
I definitely haven't been getting the kind of calorie burn this week I usually do, but I feel ok about it. I'm getting my runs in, and I will be doing at least 2 days of Full Body ST (maybe 3 if I get it in on Sunday as well). I'm about 1300 calories away from my calorie burn average I have entered into Sparks -- but I know I'll burn probably around 700-750 cal doing my long run, or more, depending on how long I really go, so that leaves 600 more calories to burn between tomorrow and possibly Sunday, which if I do the circuit training challenge both days I will still meet it. Soooo ok. :D
Both of my co-workers decided to go to lunch at the same time. I was gonna take a snack break, but I'm going to wait for one of them to return. No big deal, but now that I've said that it's no big deal and their gone, I'm getting hungry. :D HAHAHAHAHAHA :D I'll survive.
Wednesday, July 23, 2008
Gotta be into work earlier than usual today and tomorrow, and was just so not feeling anything this morning... so I decided today would be my off day this week (and probably Sunday, too), but I do intend on doing stuff tomorrow and Friday and Saturday/Sunday (not sure which).
Tomorrow will at the bare minimum be some running/speedwork. :D I think I might do it at the gym and do sprints, so that I don't have to worry about getting up SO early to avoid the heat. I can't stand running for any kind of distance at the gym indoor track (turn and turn and turn and turn), but sprints are different.
7/15: (1920+379) - 1764 = 535
7/14-7/15 = 940, Average/Day = 470
Tonight is So You Think You Can Dance!!! YAY!!!!!!!! :D So I have that to look forward to. ;)
Also, this morning the scale said 165.4 FYI. Feeling extra good about my choice to go into maintainance next Monday. :D The fact that it's less than half a lb now makes me feel like less of a cheater. ;) HAHAHAHAHA
Tuesday, July 22, 2008
I think all runners know there are just those days.....
Possible reasons for crappy run:
1. Lack of sleep
2. Heat (due to lack of sleep I puttered and postponed until 9:30 instead of 8AM)
3. Improper Nutrition (ate a hot dog bun right before heading out the door as my running sustinence)
4. Improper Hydration (didn't drink a THING)
5. No music (well, maybe this one isn't why)
6. And oh yes.... GARBAGE JUICE AND STENCH!
Yeah, apparently I ran RIGHT AFTER the garbage truck went through and picked up all the trash, so there was "garbage juice" all over the road and everyone's stinking garbage cans were still out and baking in the hot sun. It was disgusting. So all of the other stuff... and then on top of all that, I start getting going and having to sometimes breathe mouth only and try not to puke. :P
I decided that it was ok to call it quits at 2.6 miles instead of my planned 3.25. I've read that a run less than 2 miles doesn't really count as a training run so I stuck in in there longer than 2 miles at least. :D HAHAHAHA. Oh well. Still burned calories.
Last night... I'm not really sure how much chicken I ate, but I was not pleased with the recipe in general. The bananas were horrible. But the chicken was ok. Probably will not try this recipe again. (This was from an American Heart Association Cookbook, BTW, not from my beloved Ellie Krieger. :D) So anyway, I estimated high on the chicken just in case.
7/22: (1920+336) - 1851 = 405
Not too shabby. Today thus far is shaping up ok, burned 379 calories through my run and am about where I usually am after breakfast and lunch in calories so so far, so good.
Monday, July 21, 2008
... or close enough. :)
This morning - 165.8.
YES!!!!!!!!!!!!!!!!! :D I weighed a few times to make sure and each time it was the same EXACTLY.
I'm not going to officially change my intake to maintainance mode until next week, just to see if I can drop that .8lbs this week, but if I don't... I'm going to change it anyway.
CLOSE ENOUGH, RIGHT??? :D
This weekend I cut myself some slack and only did my long run on Saturday and that's it. 5.15miles. WOOHOO!!!! Gotta get that number even higher one of these days, but for know, I'm really happy. I only got up to 3.5 the week before that, so I wasn't sure I would still have it in me to go that far, but lo and behold. I DID. I really think I could have gone 6 miles maybe... MAYBE... I'm remembering how that last part was such a struggle now that I think about it... but it's mostly mental, anyway.
I took a cheat meal on Saturday. IHOP wasn't really a cheat meal, more like a momentary lapse in portion control since I had planned on eating there. :P And it wasn't that bad anyway.
Saturday's calorie total ended up at around 2100 calories, which is not too bad considering my BMR before excercise was 1940 -- so 160 cal over? And on a day I burned 719 calories?
Here's some deficit tracking for last week:
7/14: (1940+450) - 1873 = 517
7/15: (1940+583) - 1679 = 844
7/16: (1940+306) - 1850 = 396
7/17: (1940+0) - 1941 = -41 (:P)
7/18: (1940+0) - 1571 = 369
7/19: (1940+719) - 2100 = 559
7/20: (1940+0) - 1914 = 26
Total Deficit: 2670, Average/Day: 381.4
Still a nice sized deficit, and I came pretty close to my calories burned through excercise goal (2058/2300), especially considering 3 days off.
Today I attempted Project Mayhem's challenge, and subbing turkish get-ups w/ my kettlebell I think made it WAY more challenging than it's supposed to be. I got through 20 of the 30 reps the first part is supposed to consist of, even though I broke it into a circuit of 10 reps and not 3 sets of 10 - next excercise 3 sets of 10 and so on. So I did 2 circuits of 10 reps per excercise, and then 50 of the 100 curl ups. :P
Gonna try it as written on Wednesday to see what a difference it makes.
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