My arms are really feeling yesterday’s upper body workout today. I think the switch to dbell flyes is the culprit–I was doing chest presses as my main chest exercise for the last 4 weeks of challenge 1, so the flyes (and the increased weight) are making themselves felt in a major way this morning.
I did pretty well yesterday on nutrition–snuck in some chili-seasoned anchovies with lunch and my final meal, but was on plan for the most part. Dinner turned out to be Pan-Asian grilled chicken with broccoli and grapes from Boston Market. The sauce was probably too high in sugar, but at least I didn’t get the meatloaf, garlic butter corn, and gravy-drenched mashed potatoes!
Overall, thanks to the one mile walk I took in the afternoon around my office complex (around 4 mph pace) and the 5 minute warm up run at 5.5 mph and 5 incline before yesterday’s weight training, I came out with a very nice deficit for the day.
And I’m back down to 134 this morning now that the free day water gain is clearing up. 😉
I felt a little weak this morning during my cardio after a whole week off, so I had to cut the speeds on my intervals by 0.2 mph. Hopefully I’ll be back up to my end of challenge 1 speeds of 4.5, 6.2, 6.7, 7.2, and 7.5 mph by this weekend. I hate backsliding!
I’m on a high calorie day in my zig-zag eating schedule, so please ignore the shakes I have in parentheses in my meal plan if you are going for maximum fat loss and were curious about my meals. They add an additional 400 calories to my base meal plan of 1200-1400 calories so I can average out to 1500-1600 calories a day for the week. My goal for this challenge is to put on 1-3 lbs of muscle while dropping no more than 7 lbs, so I’m aiming for a higher average in order to feed the muscle growth while only losing half a pound or so a week.
Nutrition: (1700-1800 calorie High day)
1: 3 white/1 whole egg veggie omelette with grapes (5 oz PB banana shake)
2: Chicken and spinach salad with grapes (5 oz PB banana shake)
3: Cranberry raisin bar (5 oz PB banana shake)
4: Cottage cheese and blueberries (5 oz PB banana shake)
5: Chicken pita pizza
6: Chocolate cottage cheese with strawberry and oatmeal
Multivitamin, Calcium 500+D, 2 T. Safflower oil in shakes and meals 5 and 6
Calories eaten and deficit for yesterday = 1412 / -574 (target -337)
Water: 12 cups
Ratios: 41% carb / 42% protein / 17% fat
7:45 am cardio at the gym – Treadmill run
3 pm walk around the office complex
Warm up: incline 5%, 4 mph (7 minutes)
HIIT: incline 0%, 4.5, 6, 6.5, 7 mph intervals
High: incline 0%, 8.5 mph
Cool down: incline 0%, 4 mph (3 minutes)
Hope I can get back up to 4.5, 6.2, 6.7, and 7.2 for my HIIT intervals by Sunday. I’m annoyed that I had to dial it down this morning.
The Awful Truth:
1. Added about 1 oz. of chili and black bean anchovies to my lunch and dinner last night.
2. Took a bite (maybe 1/8) of the carb/calorie-dense cornbread that came with my Boston Market dinner.
1. Walked 1 mile around the office complex in addition to UBWO yesterday
2. Got in all of my meals
3. Didn’t eat any of my co-worker’s chocolate chip cookies.
1. Alter/size down one item of too-large clothing per day.
2. Drive out to the store and pick up some extra weight plates for my bench set.
3. Drink more water before going to sleep on the night before a cardio run. I felt dehydrated this morning.