Current Weight: 181.6
– From Last Week – 0.2 pound loss
– From Highest Weight – 52.4 pound loss
Meh. I was a perfect little angel…ok starting Monday, I was a perfect little angel. Over the weekend I was “saying goodbye to junky carbs”. Krispy Kreme donuts. Potato chips. Popeyes biscuits. On Monday, I put my new plan into place and have been 99.9% perfect this week.
Here’s how I did on the five things I’m changing:
- Counting Carbs – Breakfast – 30g; Lunch & Dinner – 45g each, snacks – 15g each.
- I did really well here. Probably a bit lower than these goals with 15 for breakfast and 30 for lunch. Green smoothie for breakfast with protein powder. Smoothie with peanut butter and almond milk after workouts. Moderate fruit (4-5 a day) and pushing the veggies.
- Structured Eating – 3 meals and 3 snacks per day.
- I did ok with this. Three meals all the time and I tried to remember all snacks, but I tended to miss my mid-morning one.
- Running – Focus on speed and form.
- A+ for me! I did my first two scheduled runs, my 8×400 repeats on Tuesday and a tempo run on Thursday. I did both under the speed suggested in the book (just a bit faster) and am shocked by how fast I’m actually able to run. I’m a bit afraid of getting injured by going so much faster, but I’m going to trust the training and stick to the plan. I also did the two days of scheduled cross training on the stationary bike (while watching Charmed on Netflix).
- Strength – Commit to 2x a week strength.
- A+ for me! I bought the book The New Rules of Lifting for Women because it also has a structured training plan (six months!) with very specific exercises. It has a 3x a week recommendation, so that’s what I’m starting with. I did workouts on Monday and Wednesday following my bike cross training.
- Adventure – Start now!
- Today’s adventure is going to have to wait. It’s Erik’s 40th birthday today so I have party planning to take care of and we’re doing a garage sale tomorrow so I have to get all our crap, I mean treasures organized, packed up, and tagged today! You know what? I’ve come back to this and decided that I can’t start off by skipping this. We’re going to go to the Devil’s Millhopper today. It’s a gorgeous sinkhole that you can go down a bunch of steps into. The vegetation is really lush and there are waterfalls all around the sinkhole. There’s also a nature walk around the sinkhole. It’s only three miles away from my house, so that’s today’s adventure!
Overall I had a good week. I ate very well and did all my scheduled workouts even when work threw some wrenches in the way. Of course I’m disappointed not to see the scale moving down but I had a few non scale victories this week that I’m going to focus on instead:
- Being able to run my 8×400 repeats at an average pace of 8:27. Crazy!
- Being able to run my 2 mile tempo run at an average pace of 9:20 without feeling too exhausted.
- I get sports massage and I was discussing my weight loss goals with my massage therapist and she was shocked that I wanted to lose 40 more pounds. She said with my body composition that I need to ignore the BMI charts because if I lost 40 pounds I’d be too thin. Now, I don’t actually agree with that, but it’s nice that someone who is pretty familiar with my body was surprised that I need to lose that much weight.
- I had a co-worker comment that I had lost a lot of weight (ha ha I’ve actually gained 10lbs this year!). Now, I was wearing some spanx and a new dress, but hey, I take compliments wherever I can get them!
- I’d been having some “spells” where I just felt off. Not dizzy, but kind of out of it a bit. I was suspecting that they were blood sugar related. This week I didn’t have any. I think my lower carb plus scheduled eating is helping to keep my blood sugar level throughout the day.
This coming week I’m sticking with my Five Things Plan (patent pending). My diet plans always have an exception for major holidays and direct family birthdays. So, today will have cake and alcohol and some delicious stuffed shrimp. But only during the 6pm-midnight party period. And I’ll have a rest day Saturday and my long run on Sunday.
I truly believe that I’m making progress on reducing my body fat % and building muscle. I’m fine with it being a slow process as long as I’m going the right direction with a diet and exercise plan that I can stick with for the long run. I just never have “gotten” the concept of a drastic diet/exercise plan that is clearly not a life-long plan. Why go through all the pain and effort to lose 50lbs if you know that it’s just going to come back on when you (inevitably) can’t stick with the all carrots/no carrots/only red foods/no red foods/pills/shots/shakes diet for the rest of your life?
What diet/eating plan has been most successful for you and why?