x
Up and at it again.
Starting weight: 202
Height: 6ā
Goals: Significant weight loss, stay healthy, train for a 5k.
Plan: I have a plan I received from a well-known online coach that I used with some success earlier this year before illness struck and I got off track. Iāll be tracking cals and workouts in this log on a weekly basis.
3 Likes
First week down:
Sunday: 4.75 miles @ 8:12 pace
Monday: Legs/back
Tues: 3.5 miles @ 8:23 pace
Wednesday: Chest/delts
Thurs: Off
Friday: AM 3.63 miles @ 8:45 pace, PM soccer
Saturday: Legs/back
Sunday: 6 miles @ 8:07 pace
Sunday weight: 199
Avg daily cals: 2028
Avg daily macros:
CH 30% - ~150g
F: 36% - ~ 80g
P: 34% - 172
Work out consist of 2 days (not concurrent) devoted to legs/back titled (obv) Legs/Back I and Legs/Back II. Likewise, upper body is Chest/Delts/Arms I and Chest/Delts/Arms II. I consider this a high-volume split (33-40 sets per work out).
Diet cycles Pro and CH depending on that dayās work out.
If youāre on IG youāve probably come across ads for Huel which is a ready-to-mix meal replacement powder. I bought a couple bags to help me hit my marcos and the first 3 days I was doing great. The evening of the third day I had a bit of rumblings in my stomach after dinner and made it to the toilet in just enough time to, from the feel of it, expel a demon out of my ass. The next 3 hours were accompanied by intestinal cramps and general malaise.
Iāve cut back to half of one scoop (rather than the suggested 3 full scoops) and am doing ok on it but even 1 scoop mixed with 2 scoops of protein kills me the next day. That being said, I do have a history of some IBS-like symptoms when my fiber intake varies too much.
However, if you can tolerate it the ingredients seem to be of high quality and it mixes wonderfully and you can bake with it. I think itās a great option for someone who is willing to drink a couple meals a day and wants a nutritiously complete meal replacement plan. The only psychological drawback I came across is that I missed chewing my meals. Like, after the shake I wasnāt hungry but I wanted to gnaw on something.
Food for thought.
Week 2:
Monday: AM 3.75 miles @ 8:36 pace PM Chest/Delts
Tuesday: Legs/back
Wednesday: 3 miles @ 8:39 pace
Thursday: off
Friday: AM 4.25 miles @ 8:20 pace PM Soccer
Saturday/Sunday: HIIT consisting of alternating rounds of severe chills and clothes-drenching sweats.
Sunday weight: 200
Avg daily cals: 1830
Avg daily macros:
CH 39% - ~ 170g
F 34% - ~65g
P 27% - ~ 111g
I donāt think I actually have the flu but have flu-like symptoms inasmuch as I have all-around muscle aches and alternating chills and sweats but I donāt have any stomach issues or sneezing/coughing/nasal stuff. Hopefully this passes quickly, but when I was working with a coach previously and loaded up on the volume something similar happened. Iām simply chalking it up to coincidence for now and hope to be back to training tomorrow.
I was really hoping some good olā dehydration and barely eating for 3 days would help me shed some sickness weight but no such luck.
Monday: sick
Tuesday: 3 miles at 8:20 pace
Wednesday: 3.25 miles at 8:09 pace
Thursday - Sunday: sick, alternating with bouts of sick.
Fuck. Whatever I had migrated north into my head and sinuses and fucked me up good. Iāve coughed up gallons of yellow shit and my throat is pretty well torn up.
Sunday weight: 198
Average cals: 1763
CH: 26%
F: 38%
P36%
Iām going to try and keep cals between 1800 and 2000 in order to shed some weight. Once I dip down to 1600 or so I start suffering so Iām hoping I can increase activity rather than decrease cals below 1800.
1 Like
Monday: AM 3 mile run no watch, PM some lifting
Tuesday: AM 3 mile run no watch
Wed: Off
Thursday: AM 3 mile run, AM lifting with machines
Friday: PM soccer
Saturday: Off
Sunday: Off
Stress, blah, blah, blah, sickness, blah, blah, work, blah, blah, blah, work.
Sunday weight: 201
Average cals: 1808
Iāve got 3 teens and their musical taste is rubbing off on meā¦
Monday: AM run, PM chest/delts
Tuesday: AM run, PM off
Wednesday: PM Legs
Thursday: Off
Friday: AM run, PM soccer
Saturday: AM run
Sunday Chest/delts/arms
Sunday weight 204.6
Daily avg cals: 2,587
Pro: 35%
Fat: 43%
Carbs: 35%
Ate too much and too many carbs, gained nearly 3.5lbs Stupid. Iām running 3-5 miles 4 days a week and thought it would more than offset the extra 600 cals a day. Back to sub-2000 daily.
1 Like
Iāve been trying to mend some injuriesā¦hamstring, adductor, and peroneal tendon stuff. Iām probably 95% now, though.
Lately, Iāve been running 5x week with a short (12-15 sets) lifting work out in the AM. In the PM, I do the balance of the lifting (16 - 20 set) and this seems to be working well. Iām keeping cals at 2,100/day and weighed 199 this AM. I need to decide where I want to end up on May 31 to figure out how I structure the next 9 weeks.
Iām going to start logging stuff on a (near) daily basis from here on as Iām hoping for some good things to happen.
Sunday AM: 90 minutes soccer
Sunday PM: 1.5 mile WU, 4 x 400 (90,87,85,85), 1.5 cool down
First time I had done intervals inā¦uhā¦30 years.
1 Like
Ah well, so much for logging daily.
Monday AM: 3.5 mile run, shoulders
Monday PM: Chest/arms
Tuesday PM: Intervals (5 miles total)
Wednesday AM: 4.5 mile run, arms
Wednesday PM: Chest/arms II
Thursday AM: 3.5 mile run, shoulders
Friday AM: 4.5 mile run, arms
Friday PM: Soccer
Saturday: Legs
Sunday AM: Soccer
Sunday PM: Chest/arms
Daily average calls: 2,150
Sunday AM weight: 201
Iām a bit frustrated with my body weight but this is typical for me. And by āthisā I mean my weight seems to be fairly unresponsive to activity levels unless total cals are ~ 1,900. So, from here on out my goal is to keep daily protein intake between 150 - 200 grams, total cals between 1,800 - 2,000, and adjust carbs and fats based on my energy levels. Over the next 3 weeks, I hope to move my weekly mileage from itās current 20 - 22 mpw up to 25 - 30 mpw and will be continuing with my once weekly intervals. I also added a Sunday AM soccer game (90 mins). According to my Garmin Iām burning ~ 3,200 cals per day but I donāt find this believable based on scale weight.
Monday AM: 5 mile run 8:20 pace
Monday PM: Pull
Tuesday AM: 2 mile WU, 5 x 800 w/ 3:00 rest (3:15, 3:06, 3:06, 3:07, 2:57)
Tuesday PM: Legs
Wednesday AM: 3 miles 9:00 pace, Arms
Wednesday PM: Push
Thursday: Off
Friday AM: 5 miles @ 8:20 pace, shoulders
Friday PM: off
Daily average cals = 2,150, Pro @ 30%
Friday weight: 203.6
Fuck a duck.
Saturday AM: Pull
Saturday PM: 4 mile run @ 7:41 pace
Weight was 202.4 this AM.
Sunday AM: Legs too wrecked from previous days run for soccer
Sunday PM: Push
2,394 cals, 199g Protein
203.6
Monday AM: 7 mile run, 8:15 pace
I have a date with a lacrosse ball and foam roller tonight. That run was the longest Iāve done in about 30 years.
202.4
2,198 cals, 168 Protein
Tuesday: 3 mile shakeout run, recovery pace. About two miles in felt a sharp-ish pain in my right Achilles and slowed it down. Still sore 3 hours later.
Tuesday PM: Pull
2,338 cals, 215g Protein
I figure weāre in the seventh inning or so of this contest so Iām going to the bullpen. I respond really, really well to this and hope itās going to be able to strip some weight off of me. Based on my Garmin, Iāve been at a ~ 5,000/week caloric deficit for the last 8 weeks and havenāt seen any drop in weight so itās time to hit the gas a bit.
2 Likes
Wed AM: 5 mile run
2,122 cals, 88g Pro
198.8 lbs
Thursday PM: 90 minutes of soccer
2,199 cals, 87g Pro
Friday: Off, calf and Achilles felt thick and clicky.
2,007 cals, 114g Pro
200.4 lbs
Saturday AM: 4 mile easy run
Saturday PM: Legs
204.8lbs
2,001 cals, 126g Pro
Up 6 lbs in 3 days
W. T. F.
Plan was to fly out to Moab on Sunday with my kids and have enough time to run after I arrived but Chicago weather wasnāt cooperating. I wound up missing our connecting flight in Denver and spending the night in a Best Western.
Sunday: Nada
Monday AM: 4 miles run @ 8:40
Monday PM: Chest/arms
Monday Activity: 4.4 miles hike with a lot of scrambling
2,500 cals, 110g Pro
Tuesday AM: 22 miles mountain biking
Tuesday PM: Back
1,627 cals, 64g Pro
Wednesday AM: 2 miles wu, 6 x 800 @ 6min/mile pace w/2 mins rest
Wednesday PM: 8.1 miles hike
2,437 cals, 98g Pro
Thursday AM: 13.1 mile hike
Thursday PM: 5.1 mile run @ 8:30
1,497 cals, 126g Pro
Friday AM: travel, skipped soccer because I hadnāt seen my gf in 2 weeks
Friday PM: giggity
2,231 cals, 135g Pro
This was the third time Iāve been to Moab and I absolutely love it out there. My days were spent hiking, biking, working out, and hanging out with my family. It was also Jeep Safari week so we would venture into town and check out the vehicles.
Average calls for the last 7 days were 2,067 (110g Pro). Based on the activity levels recording by my watch Iām at a daily deficit of ~ 1,300 cals and a hair under 10cals x BW. Iām going to ease of the cals a bit (1,900 daily goal) while keeping my ephedrine/caffeine intake constant for another week and then 2 more cycles of 2 weeks on/2weeks off. Iām enjoying the bit of mood elevation from the ephedrine as well as the extra energy and the tingly-skin sensations.
Weight this AM was 196.8.
2 Likes
This might be one of the dumber things Iāve written. The needle is finally moving in the right direction so Iāll stick with it for another 2 weeks and re-evaluate then.
1 Like
Saturday AM: Push
Saturday PM: 4 miles @ 7:37 pace
2,442 cals, 172g Pro
Sunday AM: 7 miles @ 7:58 pace
2,294 cals, 176g Pro
AM weight 197.4
Iām guessing Iām going to come in a bit heavier tomorrow. I ate a ton of ham and the sodium has my fingers feeling like sausages. My running is incredibly dialed in right now. I have another 4.5 weeks until a race Iām training for and I cautiously optimistic. Feels good, man.
Also, I got my IBS-like issues under control with betaine hcl and metazyme tablets with every meal. Relief came almost immediately and Iāve been suffering with this most recent bout for the last 3 months or so. I kept upping my fiber intake with no change in symptoms but a day of digestive enzymes and everything is running at about 85%.