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Recording another loss for this week. I hope this trend continues leading up to Thanksgiving and my full diet break the first full week of December. That will lead into an increase in my daily caloric intake as I formally start my 12 week half marathon training program.
My workouts for the week were as follows.
Monday - Run 50 minutes, 5.22 miles, 9:35/mile
Tuesday - Weights, Upper Body/Core
Wednesday - 8 Hill Sprints
Thursday - Weights, Legs/Lower Body
Friday - Run, 1 hour, 6.39 miles, 9:25/mile
Saturday - Run, 1 hour 45 minutes, 9.76 miles, 10:45/miles
I have gotten a lot faster in my runs. I'm happy with my progress but I need to keep pushing myself.
The diet I'm following is more of a IIFYM type of diet. I target 150g of protein/day and around 45-50% carbs, the remainder fat. I know that a lot of people on this site are on a LCHF diet. I was also using that approach initially and it really did help with lowering my blood glucose. As I increased the intensity of my workouts I found out I did better with more carbs. I then moved in the direction of paleo. The more I read the more I find that the human body is very adaptable. There are populations like the Inuit that eat next to no carbs all the way to the Kitavans that eat around 69% carbs to the rural Zulu with 90% carbs.
I think it boils down to the diet you can maintain over your lifetime. I'm not saying you can't start with one and then move to another later. Actually I encourage that type of experimentation to find out what works for you. There are a lot of eating strategies and I think the basics are the same for all, get into a calorie deficit to lose weight.
As far as weight loss goes, it's not a linear path down. Some weeks you might see an increase or stay the same. If you are in a caloric deficit the weight will come down. Losing weight is may be a slow process as you can only cut so many calories from your diet. Wile you can eat several thousands of calories over you needs you can only cut down to 0 (fasting). That is your maximum. I don't recommend that for the long term. Typically it is to set your deficit to around 500 calories per day and you should lose about 1 lb/week on average.
Enough rambling for this week. I hope everyone has a great remainder of their weekend!
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98.2 kg
Lost so far: 7.5 kg.
Still to go: 7.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 15 November 2015:
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3290 kcal
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Fat: 124.43g | Prot: 228.64g | Carbs: 348.12g.
Breakfast: CytoSport 100% Whey Protein - Chocolate, Quaker 100% Whole Grain Oatmeal, Bananas. Lunch: Apples, S&W Organic Black Beans, Great Value Navy Beans, Great Value Pinto Beans, Bolthouse Farms Classic Balsamic Dressing, Oscar Mayer Real Bacon Bits, Marketside Classic Iceberg Salad. Dinner: White Oak Pastures grass fed ground beef (90/10), Bush's Best Chili Beans in Hot Sauce, Hunt's 100% Natural Tomato Sauce. Snacks/Other: Buttered Popcorn Popped in Oil, Cauliflower, Kirkland Signature Soft & Chewy Granola Bars, Great Value Organic Vitamin D Milk, Kirkland Signature Whole Fancy Cashews, Kirkland Signature Steak Strips, Dannon Oikos Triple Zero - Coconut Creme, White Oak Pastures grass fed ground beef (90/10), Tomatoes. more...
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2393 kcal
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Exercise:
Resting - 16 hours and 10 minutes, Sleeping - 7 hours and 50 minutes. more...
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Losing 0.5 kg a Week
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