Rob's Diary

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PLB said:
Hey Rob,

So it's a bit easier to explain training volume when talking about resistance training rather than running, but some of the same ideas apply. So in the gym if you do, for example, 4 sets of 10 repetitions of 20 kg weight for say, barbell biceps curls, your volume for that exercise would be 4 x 10 x 20 kgs = 800 kgs. You could add this up to see your weekly totals and manage your progressions over time using these numbers.

For running, distance is the easiest overall measure. It's relatively easy to look at your weekly distances. The main reason for keeping track of this would be to avoid injury or to try to gradually increase your speed or distance that you're able to run (if this is one of your goals). If you're normally running 40 kms per week and then suddenly jump to 60 the next week, you may or may not run into issues, but it's definitely something you'd want to know. You might also want to know the speed and/or intensity that you're running at because 40 kms run at 10 kms per hour versus 15 kms per hour might be very different for your body.

Running on the treadmill is great! You will likely find that this is the easiest on the body, compared with running outdoors. If you do start running outside, different surfaces can either be harder, softer, flatter, uneven, or even slanted for drainage. So there are lots of things to consider. Ideally, you'd want to find a surface that's flat and level - like a running track or asphalt sidewalk - and not super hard, like concrete. Or just start off slowly - you don't want to just suddenly do the same distances outdoors that you can do on a treadmill.

I hope that helps a bit, let me know if anything doesn't make sense or if you have more questions!
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PLB, This is so helpful. I read and hear other runners mention mileage per week. What you’re saying clicks. I have never really focused on this though. The running has been more just go out and do it and get a feel for it as I go. I have a good intuition about what I can/can’t handle but I certainly see the benefits of managing things through tracking and paying attention to how my body performs and feels. It’s one thing at a time for me now and I’m still working on better logging so I can start to see a bigger picture. I will tweak from there and try to continually improve that process and add to it. I will have questions along the way. Thanks again so much!

I have done a lot of running on asphalt outside. I used to prefer it and hope to get back there. They say to increase the incline on the treadmill to 1% to mimic running outside which I've been doing some. I can tell now more than ever that things like the weather, inclines and uneven surfaces make a big difference over a 5-6 mile run.
 
cate said:
Hi, Rob. I have been away since you started your diary & just caught up with a couple of pages. A very, very belated welcome from me :)
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Hi cate, Thanks for the welcome! Glad you posted and welcome to my diary. :) Rob
 
5-27-19 breakfast addition:
- banana
no change in kcal

5-27-19 lunch:
- grilled salmon on sprouted bread with Swiss cheese, mustard, and red onion
- 2 grilled seasoned chicken breasts
Total kcal: 756

5-27-19 snacks:
- 2 servings pistachios
- 1/2 cup yogurt
- 1 serving almonds
Total kcal: 520

5-27-19 dinner:
- chicken kabobs (Zoe's kitchen; grilled chicken, peppers, onions, tomatoes, Israeli skhug sauce)
- side quinoa (Zoe's kitchen; quinoa, carrots, cabbage, green onion, red peppers, tomatoes, celery, feta, lemon vinaigrette)
- side marinated slaw (Zoe's kitchen; cabbage, feta, green onions)
Total kcal: 630

Total kcal consumed for 5-27-19: 2346

5-27-19 exercise:
- 6 mile walk (MapMyWalk says 884 kcal burned)
Total steps: TBD

5-27-19 Fitbit total kcal burned: TBD
5-27-19 MFP kcal burned: TBD
5-27-19 MFP kcal deficit: TBD

I dropped my phone and the screen cracked and went out so I can't fill out the above info. I'll come back to it after I get it fixed. It's stressing me out that I can't use my phone so I ate more snacks than I usually would. :( Otherwise, I'm doing fine. I feel like things are a little stagnant with my routine and the foods I'm eating. I was so tired when walking today. I only made it 1/2 of what I've been doing lately. Not sure what's going on but I think more rest is in order.
 
Maybe more rest, maybe a change of routines. Another route for your walking, different sauces, dressings, or veggies with your meals?
 
LaMaria said:
Maybe more rest, maybe a change of routines. Another route for your walking, different sauces, dressings, or veggies with your meals?
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This is hard. I want to play the long game and I think, things put into perspective, I’m doing pretty well. I would like to add meditation. Start with a couple minutes per day or so. My clothes are looser and I feel a bit sloppy in them sometimes but I don’t want to buy new ones just yet. I drilled another hole in my belt. I want to make sure I’m processing my progress as I go along. Need to bring myself out of my head and the past, more into the present. All of those ideas you mentioned, LaMaria, are great suggestions. I think it’s more of the mental game I need to adjust.
 
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Got my phone fixed!

For the walk, my pace was 14:53 min/mile
5-27-19 total steps: 14,494

5-27-19 Fitbit total kcal burned: 3500
5-27-19 MFP kcal burned: 2854
5-27-19 MFP kcal deficit: 509
 
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5-27-19 sleep: 4hr 33min (God help me please!)

5-28-19 breakfast:
- 2 eggs
- 1/2 cup yogurt with 1 serving pistachios and 1 serving almonds
- vitamin
- 2 cups decaf coffee
Total kcal: 532

5-28-19 lunch:
- turkey burger on sprouted bread with Swiss cheese, mustard, and red onion
- 2 grilled seasoned chicken breasts
Total kcal: 716

5-28-19 snacks:
- none
Total kcal: 0

5-28-19 dinner:
- southwest spicy salad with chicken (Coolgreens; spring mix, baby arugula, black beans, roasted poblano peppers, avocado, corn, corn tortilla chips, artisan blend cheese, southwest vinaigrette)
Total kcal: 690

Total kcal consumed for 5-27-19: 1948

5-28-19 exercise:
- 6.5 mile run (treadmill says 1269 kcal burned, 5.39 mph speed)
- 2 mile incline walking (treadmill says 328 kcal, 3.5 mph, 219 ft climbed)
Total steps: 24,417

5-28-19 Fitbit total kcal burned: 4373
5-28-19 MFP kcal burned: 4000
5-28-19 MFP kcal deficit: 2052
 
5-28-19 sleep: 6hr 38min

5-29-19 weight: 234.2 pounds

8 min guided meditation this morning. It was good and needed. Had a good cry. I used the Insight Timer app and listened to one I’ve gotten a lot out of in the past and it was so good again this morning. Hope to find more good ones. I think reflecting is an important piece of this I haven’t paid a lot of attention to so far. Just simply reflecting and sitting with what’s happening. I’m making a lot of changes now it’s important that I set aside time to help get some perspective on this time in a nonjudgmental way. It helps me realize some of the mental barriers I put in my own way.

5-29-19 breakfast:
- 2 eggs
- 1 cup flax raisin bran flakes with 1 cup kefir and 6oz raspberries
- vitamin
- 3 cups decaf coffee
Total kcal: 514

5-29-19 lunch:
- turkey burger on sprouted bread with Swiss cheese, mustard, and red onion
- 2 grilled seasoned chicken breasts
Total kcal: 716

5-29-19 snacks:
- none
Total kcal: 0

5-29-19 dinner:
- mediterranean salad trio bowl with chicken (Zoe's kitchen; chicken, pesto farro, quinoa, cauliflower rice, Greek tzatziki, Italian salsa verde, feta, cucumbers, dill)
- marinated slaw side (Zoe's kitchen; cabbage, feta, green onions)
Total kcal: 860

Total kcal consumed for 5-29-19: 2089

5-29-19 exercise:
- 5.5 mile run (treadmill says 1051 kcal burned, 5.49 mph speed)
- 2 mile incline walking (treadmill says 436 kcal, 3.52 mph, 511 ft climbed)
Total steps: 26,106

5-29-19 Fitbit total kcal burned: 4953
5-29-19 MFP kcal burned: 4538
5-29-19 MFP kcal deficit: 2449

I have the Fitbit adjustment turned on in MFP and it looks like that may be an over adjustment today. I couldn’t automatically track my calories from the treadmill. Had to manually do it.
 
I also forgot that you had already lost 80 pounds before that first post, so umm... 100 pounds lost?!!! Wow!

bensanon said:
Thanks! Really happy with my progress and that I feel so good so far. I think I’m close to Biggest Loser pace and just about all of them gained it back!
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I think as long as the changes that you are making are realistic to keep up with long term (obviously adjusting your calories up once you hit your "maintenance" weight), then you should be able to keep the weight off. Shows like the Biggest Loser are completely unrealistic in terms of helping the contestants learn realistic, healthy habits. Same as any other crash diet, the weight will most likely be regained.
 
bensanon said:
I think reflecting is an important piece of this I haven’t paid a lot of attention to so far. Just simply reflecting and sitting with what’s happening. I’m making a lot of changes now it’s important that I set aside time to help get some perspective on this time in a nonjudgmental way. It helps me realize some of the mental barriers I put in my own way.
Click to expand...
I like the sound of that. These things can make a big difference in the long run!
 
5-29-19 sleep: 6hr 47min

5-30-19 weight: 234.0 pounds

No meditation today.

5-30-19 breakfast:
- 2 eggs
- 0.6 cup yogurt with 6oz raspberries and 6oz blackberries
- vitamin
- 1 cup decaf coffee
Total kcal: 343

5-30-19 lunch:
- mediterranean salad trio bowl with chicken (Zoe's kitchen; chicken, pesto farro, quinoa, cauliflower rice, Greek tzatziki, Italian salsa verde, feta, cucumbers, dill)
- marinated slaw side (Zoe's kitchen; cabbage, feta, green onions)
Total kcal: 860

5-30-19 snacks:
- decaf pour over (Starbucks)
Total kcal: 25

5-30-19 dinner:
- chicken kabobs (Zoe's kitchen; grilled chicken, peppers, onions, tomatoes, Israeli skhug sauce)
- side quinoa (Zoe's kitchen; quinoa, carrots, cabbage, green onion, red peppers, tomatoes, celery, feta, lemon vinaigrette)
- side marinated slaw (Zoe's kitchen; cabbage, feta, green onions)
Total kcal: 630

Total kcal consumed 5-30-19: 1857

5-30-19 exercise:
- 12 mile walk (MapMyWalk says 1758 kcal burned, 14:56 min/mile pace)
Total steps: 27,660

5-30-19 Fitbit total kcal burned: 4639
5-30-19 MFP kcal burned: 3886
5-30-19 MFP kcal deficit: 2029

I’m in the middle of a move across town. I haven’t done week 4 summaries yet but will soon. Also want to calculate the app calorie error rates. Today was 20 pounds on the nose lost. Yeah! 20 pounds in 30 days is a lot. I’m really focused on this right now though. It’ll be a whole new design and plan once I get to the maintenance phase. First things first though. Will get there in time.
 
Has there been a discussion about strength training yet? If you are losing weight at a rapid pace, one concern could be losing muscle mass. Ideally, you'd want to maintain your muscle mass as you lose weight.
 
5-30-19 sleep: 5hr 37min

5-31-19 weight: ? missed today

No meditation today.

5-31-19 breakfast:
- 2 eggs
- 1.2 cups flax raisin bran with 1 cup kefir and 0.7 cup blueberries
- vitamin
- 6 cups decaf coffee
Total kcal: 534

5-31-19 lunch:
- custom salad (Coolgreens; arugula, spinach, kale, grape tomatoes, grilled poblano peppers, artichoke hearts, cucumber, black beans, red bell pepper, pumpkin seeds, red onion, chicken, shredded carrots, southwest vinaigrette)
Total kcal: 686

5-31-19 snacks:
- 4 servings pistachios
- 1 Medjool date
- side of chips and salsa
- hummus trio (Zoe's Kitchen; basil pesto, harissa red pepper and classic hummus; pita bread, cucumbers, grape tomatoes)
Total kcal: 1300

5-31-19 dinner:
- double turkey burger on sprouted bread with Swiss cheese, red onion and mustard
- southwest spicy wrap (Coolgreens; spring mix, baby arugula, black beans, roasted poblano peppers, avocado, corn, corn tortilla chips, artisan blend cheese, wheat wrap, southwest vinaigrette)
Total kcal: 1655

Total kcal consumed 5-31-19: 4325

5-31-19 exercise:
- light house work
Total steps: 10,058

5-30-19 Fitbit total kcal burned: 3169
5-30-19 MFP kcal burned: 2786
5-30-19 MFP kcal deficit: -1539

I binged today. I at least ate healthy food but it was a lot of it. Moving is stressful and I am adjusting to a new environment. When I look back, I'm not sure I know what the signs were except I was really busy but my calories going down a little and exercise was going up. I was emotional throughout yesterday and today due to the move. I tried to just rest a little today and right after, I binged. I wasn't able to nap because I felt wired but that little bit of rest I got, triggered something that made me want more energy so I ate. I knew I was doing it and so ate healthy but I was a bit on auto-pilot. I did try to eat a bunch of nuts early on but that didn't hold off the cravings and urge to eat more. I've been going pretty hard so I'm not sure this'll have much of an impact. Maybe the salt will. Not sure. Anyway, tomorrow's a new day. Hope I sleep ok tonight.
 
One little blip should be OK, you might notice a bit of a gain but you already know what to do to get back on track. Moving is definitely stressful so I hope it's going as well as it can!
 
:iagree: Either don´t look at the scale tomorrow or be aware that the number is heavily influenced by what you ate and will return to normal in a day or two, especially if you drink enough water. The combination of emotions, low calories, and intense workouts would cause most of us to overeat.
 
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