Pacoltmaki's Weight Loss Diary

So, this morning 76.1kg which was to be expected. After a week of eating too little, this week will be different. Plan for breakfast: eggs and zucchini, lunch: fried chickent breast with an Asian vegetable mix I have in the freezer with a bit of dark soy sauce, day 1 week 1 of my running app which is mostly walk but as I said I have to start slow. I'm also going to get dumbells for the strength training of tomorrow. Have a big jug of fruit tea prepared on the counter for enough water intake. Lunchboxes prepared for the kids. Ready to start the day!
Note to self: stop concentrating on how slow (not even true) the weight is going down, it took me years to take it on.
 
You sound so organized, well done!
 
Breakfast 2 eggs and zucchini with some grated cheese (cheese, again)
Snack: slice of cheese and a slice of salmon

35mins with my running app, 3.85km, 2mins walk alternating with 1 or 1.40mins run.

In the woods it was so beautiful again. Leaves falling, sun and not mamy people. I don't know why I don't go more often.

Water: I'm at 3L s. Yaaaaay!

Note: when I do something, I have to do it to the max or not at all. So when I go out for a run for 35 mins and plan a week of 3 runs 2 strength trainings of 30-40mins each, I feel like I'm not doing anything at all, and it's very hard to believe that they will have any effect. It seems to me (even if I read the contrary many many times) that anything under 2 hrs of hard training a day doesn't do anything at all.

Also, I find contradictory answers about when and what to eat around a workout. How long befor and/or after, what amount and most importantly what: protein or carbs. Could anyone guide me here? Thanks!
 
Pacoltmaki said:
Also, I find contradictory answers about when and what to eat around a workout. How long befor and/or after, what amount and most importantly what: protein or carbs. Could anyone guide me here? Thanks!
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As an amateur, especially doing < 1 hour workouts, it doesn't really matter. When you're doing long, hard workouts it's helpful to have some easily-digested carbs shortly before or even during (depending on how long you exercise) to keep your energy levels up and if you want to build muscle there's a small-but-significant benefit to eating carbs+protein shortly after exercise (people tend to say it has to be as soon as possible!!! after but the extra benefit is negligible for amateurs).
 
LaMaria said:
As an amateur, especially doing < 1 hour workouts, it doesn't really matter. When you're doing long, hard workouts it's helpful to have some easily-digested carbs shortly before or even during (depending on how long you exercise) to keep your energy levels up and if you want to build muscle there's a small-but-significant benefit to eating carbs+protein shortly after exercise (people tend to say it has to be as soon as possible!!! after but the extra benefit is negligible for amateurs).
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Thank you so much! I won't worry about that then!
 
Pacoltmaki said:
Breakfast 2 eggs and zucchini with some grated cheese (cheese, again)
Snack: slice of cheese and a slice of salmon

35mins with my running app, 3.85km, 2mins walk alternating with 1 or 1.40mins run.

In the woods it was so beautiful again. Leaves falling, sun and not mamy people. I don't know why I don't go more often.

Water: I'm at 3L s. Yaaaaay!

Note: when I do something, I have to do it to the max or not at all. So when I go out for a run for 35 mins and plan a week of 3 runs 2 strength trainings of 30-40mins each, I feel like I'm not doing anything at all, and it's very hard to believe that they will have any effect. It seems to me (even if I read the contrary many many times) that anything under 2 hrs of hard training a day doesn't do anything at all.

Also, I find contradictory answers about when and what to eat around a workout. How long befor and/or after, what amount and most importantly what: protein or carbs. Could anyone guide me here? Thanks!
Click to expand...
Rereading this it sounds arrogant, but what I wanted to say is that I don't usually do any workouts BECAUSE I have this thought stuck in my head that only hours and hours of hard workout is effective. Which obviously I never do.
 
Then let me reassure you: for the past 6 months I've been working out with my family for just half an hour, twice a week, and apart from my superfit youngest sister they've all noticed a clear increase in strength and endurance.
 
LaMaria said:
Then let me reassure you: for the past 6 months I've been working out with my family for just half an hour, twice a week, and apart from my superfit youngest sister they've all noticed a clear increase in strength and endurance.
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Oh wow, that is reassuring indeed. And sounds really good for your family. I'll just keep doing my 30-40mins then and see. Thank you!
 
to add to what @LaMaria said, about 20 minutes after is a good window for having a carb snack to replenish your glycogen levels. Some people like to train on an empty stomach but if you can, you will make the best of the exercise if you can at least have a small meal about an hour before training.

40 minutes is a good period of time for strength training, even at an elite level, strength training sessions are rarely longer than an hour and that is usually because of longer rest periods between sets.
 
Trusylver said:
to add to what @LaMaria said, about 20 minutes after is a good window for having a carb snack to replenish your glycogen levels. Some people like to train on an empty stomach but if you can, you will make the best of the exercise if you can at least have a small meal about an hour before training.

40 minutes is a good period of time for strength training, even at an elite level, strength training sessions are rarely longer than an hour and that is usually because of longer rest periods between sets.
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Thank you for the advice! Do you think that I could use the running app's program as warm-up for the strength training (30-40mins walk/run - at this point the running part is rather jogging) or is that too much? So e.g. the week wood be like this:
Monday: 30-40mins run/walk
Tuesday: 30-40mins run/walk + full body strength training
Wednesday: rest
Thursday: 30-40mins run/walk + full body strength training
Friday: 30-40 mins run/walk
Saturday: 30-40mins run/walk + full body strength training
Sunday: rest

Or does the above make no sense? I never actually trained very sensibly or with a plan, I appreciate all advice, correction.

Also, I love this forum. I don't think I've ever been in an online community that is so supportive, responsive and helpful.
 
And after checking the scales: a surprising 75.6kg. I suppose it's water weight but still, it made me happy. Or I'd like to think that the drastic change in my eating habits start to have an effect? I've been eating clean (except for the wine) for almost 3 months now. Not once did I cheat (in every other diet I did). At 42 getting rid of weight is a much longer proccess than in my 20s or even 30s.

Now I will have to eliminate the wine. Only it is part of my evening reading alone time, and hard to switch to herbal tea. I'll try tonight. That is my last obstacle.
 
the cardio/strength mix is determined by your goals, for fat loss doing what your currently doing is fine, concurrent low intensity cardio training enhances weight loss, on the other hand somebody looking to build muscle or body recomp would be looking to restrict low intensity cardio to 30 minutes 3 times a week max but would add in High intensity intervals for cardio. A person looking to develop maximum strength and power would keep low intensity cardio to a bare minimum. Full body strength training is also fine, it does not need to be split if your goal is to just to get in better shape.
 
Well done! Ditching the glass of wine at the end of the day is one of my obstacles too. Tomorrow...
 
Trusylver said:
the cardio/strength mix is determined by your goals, for fat loss doing what your currently doing is fine, concurrent low intensity cardio training enhances weight loss, on the other hand somebody looking to build muscle or body recomp would be looking to restrict low intensity cardio to 30 minutes 3 times a week max but would add in High intensity intervals for cardio. A person looking to develop maximum strength and power would keep low intensity cardio to a bare minimum. Full body strength training is also fine, it does not need to be split if your goal is to just to get in better shape.
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Thanks for the clarification! I created a handmade A4 size calendar for November, with all the workout plans, so I can cross them out when done. So excited!
 
Any other beverages you like? If you're used to wine with your reading maybe another cold beverage, served in a wine glass, would be less of a leap than tea? Chilled sparkling water infused with fresh herbs and a couple of slices of lemon?
 
Pacoltmaki said:
Also, I've been reading in your diary, and it's sooo inspiring, wow! Today, I'm going to restart running, going slowly this time and not 5k on day 1
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Thanks! :) Lovely to hear you are starting on a running program and will take it slow instead of jumping in. I used to jump right in too and then would have to quit because of knee issues--I guess usually our endurance levels are ahead of our joints so taking it slow can really minimize the issues. Hope it goes well for you!
I am a little surprised that your program has you running 6 days a week--mine only did 3 days/week to allow for recovery days...
 
liza said:
Thanks! :) Lovely to hear you are starting on a running program and will take it slow instead of jumping in. I used to jump right in too and then would have to quit because of knee issues--I guess usually our endurance levels are ahead of our joints so taking it slow can really minimize the issues. Hope it goes well for you!
I am a little surprised that your program has you running 6 days a week--mine only did 3 days/week to allow for recovery days...
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Thanks! Actually it says 3 days/week, I just can't completely deny my jumping in attitude and on the 4th day go to next week's run.
I agree with the knee. Last time I tried in September, starting at advanced run/sprint/run/sprint and occasional walks plus on day 15 ran a 10k (what was I thinking) - omg my knees. Could barely walk for about 2 weeks..
So slower this this time. :)
 
LaMaria said:
Any other beverages you like? If you're used to wine with your reading maybe another cold beverage, served in a wine glass, would be less of a leap than tea? Chilled sparkling water infused with fresh herbs and a couple of slices of lemon?
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That sounds like a good idea, will give it a go tonight! Thanks!
 
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