Weds 7/16
Oatmeal with scoop of flax/wheat-germ 190
1 soy link 35
chug of soy vanilla drink 40
ROCK START energy drink.....let the big dog eat!
1/2 spin-class 30 minutes (dropped kids off, got there late)
ran 3/4-mile
1 hr spin-class
swim 1.2 miles in pool hard Total calories burned 1,800
Tostada salad, NO sourcream, no tortilla shell....just lettuce, chicken, beans, some cheese and enough hot-sauce to burn a few calories too!
500?
Dark Chocolate zone bar 190
1/4-cup organic trail mix 140
7 ounces BBQ chicken 200
turkey patty 180
vegetables 20
1/7 glass of wine 40
Sinful dessert which I don't wish to discuss, but will rate high 550
Calories in: 2,085
exercise 1,800
BMR: 2,056 (subtracting 3 hours of exercise)
Deficit: 1,771 54%
GOOD NEWS
Today at lunch I came walking in and my friend (who I'm keeping a journal with) told me I was looking dramatically leaner....
And tonight we had friends over for dinner and my buddy's wife, Rachel, just kept going on and on and on about how incredibly lean I look AND how much muscle I've put on. She just kept hammering me with compliments and totally denied that my wife put her upto it.
:jump1::jump1: I FEEL GOOD :jump1::jump1:
Now...of course is analysis time, what have I done differently?
Well, I've been making progress all along....but my most recent efforts in keeping a perfect journal have really made me focus on every morsel of food going into my mouth. That alone probably cut intake by 20% by forcing me to face the fact that IF I eat it, I have to record & account for it. So yeah, a recent increase in caloric deficit is partially responsible. At the same time, the guy I'm doing the journal with (his wife being a dietician) keeps telling me I'm eating far too little.....but hey, I'm getting results!
Secondly, nutrient timing. An hour or so before I hit the weights I eat a ZoneBar (about 190-210 calories of a balance blend of protein/carbs/fats). As I do weights I sip on my protein shake and after I'm done with weights I hit the shake again. I speculate that it's like building a house: you may not have enough materials to complete the house, but IF you have the proper materials on the jobsite at the right time, what needs to get done will get done. In other words, eat before, drink a bit during and definitely have your protein shake after you weight-train and you will build muscle...even if the rest of the day is a calorie deficit (not too severe of course).
I'm also eating a bit more when I do my long-haul cardio (spin/run/swim). Not so much eating, but drinking diluted accelerade and half a protein shake after spin and sipping it each 10 laps in the pool. I'm avoiding fasted cardio. If I'm to burn 2,200 on average, I can't do it on a 200 calorie breakfast alone....you need to stoke the fire a bit, so I've been taking-in about 500 calories through the course of my 3.25-3.5 hour routine. The old "Fat burns in a carbohydrate flame" theory. I'm not quite as hungry afterwards and I get a solid workout.
I've been getting a bit more sleep lately too and hyrating as well.
I can't really explain it, but it's like falling off a plateau or something...suddenly results seem very dramatic, almost as if my body had forgotten to lose weight and now, suddenly, it's catching-up.
My running is improving, but it's still not very good. I can swim like a fish and bike like a demon....but running is my weakness. I'm looking around the treadmills and most everyone is lean like marathon runners...and I'm like a linebacker, but a leaner/meaner line-backer
I'm getting there. No idea how FlyinFree was able to run so well when he was fat?
I'm feeling good. I'm gonna stay the course, maybe get more enthused and run this bitch into the end-zone!
