Thoughts: I’ve registered for my very first race. It’s just a dinky lil’ Cupid’s Dash 5k run next Saturday, February 12, but that’s about as far as I ever want to run anyway without the motivation of oh, say a whole herd of panicked bison barreling right toward me at full speed. No 10ks, half marathons, or full marathons for my short legs, thank you. Some people were born to flit lightly over long distances with silent, gliding steps wearing expressions of beatific, Zen-like peace on their faces. I, on the other hand, am doomed to thundering across the landscape in brief, short spurts with more force and power than grace and ease, grimacing with effort and heaving great lungfuls of air like a hyperventilating puffer fish.

Well, whatever. I can do really good, heavy squats and stomp the hell out of the mutant Florida cockroaches that have the misfortune to cross my path. I can live with being a mediocre distance runner.

I’ll be changing my workout schedule slightly for the next three weeks to accommodate my work schedule and my cutting plans. I’m doing cardio every morning for 45-60 minutes M-Sat, and lifting in the evenings on the usual M/W/F schedule. M/W/F will be moderate steady-state cardio. T/Th/Sa will be 20 minutes of HIIT followed by 30-40 minutes of moderate, steady-state. I just find it easier to tackle the dreaded cardio consistently in the mornings vs. trying to get up the energy to huff and puff on a treadmill at night. Weightlifting on the other hand, I can do ANY time. Pushing and pulling heavy stuff is fun!

This might put me on machines vs. free weights for the next three weeks (I’ll probably be using the fitness center at my apartment complex at night instead of driving out to Gold’s), but hey, I’m due for a change in my lifting routine anyway.

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Nutrition (1600-1800 calorie cutting menu)
1: Chocolate banana PB shake (Choco banana shake with 1 t. GNC Creastack)
2: Oatmeal tuna salad on spinach with apple
3: Kashi crispy treat bar
4: 3/4 c. cottage cheese and 3/4 c. strawberries
5: Myoplex Lite blueberry cobbler bar, 2×1 omelette
6: 5″ baked meatball sub

Supplements:
Multivitamin with iron
Calcium 500 + D
1 T. flax seed oil
1 t. GNC Creastack (5 g creatine, 2 g l-glutamine, and phosphates)

Calories eaten / deficit for yesterday = 1723 / -271 (target -538)
Water: 15 cups
Ratios: 50% carb / 36% protein / 14% fat

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Workout:
8:00 AM Max-OT LBWO

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The Awful Truth:
1. I had two fluffy marshmallows last night after work. :P~~~~

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Brownie Points:
1. Went heavier on seated calf raises (305 lbs), deadlifts (155 lbs), and leg presses (355 lbs) today.
2. Remembered to keep extra fats out of my PWO shake.

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Short-term Goals: (same as Thursday)
1. Plan out a reduced-dairy zig-zag menu for the next three weeks.
2. Do a round of bulk cooking.
3. Switch out exercises in workout plan.
4. Chug at least 12 cups of water a day this weekend.

Edit: Oops! When I modified the file last night with Quattro Pro at home, the program altered some of the protection settings on the sheet so you might not be able to enter data in the correct spots. If you downloaded the sheet before 1:00 pm, Saturday, February 5, 2005, please download it again to get the fixed version. Sorry for the hassle!

I got bored again added a few more features to my Weight Loss Spreadsheet. Version three includes the original sheet as well as three additional sheets/tabs:

1) Skinfold body fat % calculator for 3 and 7 sites
2) Fat lost/Lean mass gained calculator
3) Measurement log to track your weight, measurements, and body fat

Grab it now while this post is still high enough on the page to remind you!
(Requires a spreadsheet program capable of viewing MS Excel files.)

http://maggiewang.com/bfl/WeightLossCalculator_v3.xls