I completed my first triathlon today, coming in second place. It wasn't a very strong field and looking at past results my score would have been closer to 4th or 5th in the typical middle-aged heavey field. However, it was great to get through my first race. I wasn't nervous until the race started, and was then nervous underwater 50 or so yards.
The race is a bit odd in that the bike wasn't tracked, but rather a spinning type class. Overall the race was 60 minutes with 15 minutes of total transition time (15 swim, 25 bike, 20 run).
Swim
I completed 16 laps in 15 minutes, which equates to a 1:52.5 per 100 yard pace. I worked really hard during the Thursday night swim class, and I was defintely fatigued from the new body weight routine from the previous night. Extrapolated to a 1,900 yards for the half ironman in August, I'd be looking at ~ 36 minutes. As a new swimmer I'm thrilled with this.
Bike
Again, I have no idea what the distance or speed was. We did a a couple of simulated hills and some intervals. My average heart rate was 145bpm and maxed at 159bpm, so I was definitely working and my legs were feeling the sting on the hills.
Run
I covered 2.3 miles in 20 minutes during the run, which equates to 8:42 miles. I was hoping for closer to 8 minutes, but that was a loft goal. My quickest mile to day is 7:38. If you add a portion of the 33 second equalizer for a 5k, say 22 seconds, we at 8 minutes miles, which was my thinking. But if you include the swim and bike exertion, perhaps +:40 on top of the run-only equalizer would be more appropriate. My average heart rate was 171bpm with a max of 178bpm. Again, I worked really hard. 20 minutes of red-linning isn't a bad effort.
Saturday, January 18, 2014
Update for January13th through 17th
This week was continued training with my very first triathlon (indoor) scheduled for Saturday, January 18th. I don't think I finished Sunday in my last post, so I'll include the 12th too.
Nutrition
The week started out great, but a carb up day on Friday ahead of the race turned into a full blown cheat day. Nothing to see here-- let's move on.
Sunday, January 12th (169.2 lbs)
79f / 203c / 151p = 2,112 cal
50 minutes swim workout
4 miles at reservation in 34:30
Net calories 962
Monday, January 13th (169.0 lbs)
34f / 163c / 125p = 1,336 cal
Walking to office
Net calories 1,168
Tuesday, January 14th (167.9 lbs)
74f / 242c / 123p = 1,814 cal
6 quarters at 6:40 pace
Net calories 1,370
Wednesday, January 15th (165.0 lbs)
26f / 218c / 146p = 1,376 cal
30 minutes easy bike
Net calories 1,078
Thursday, January 16th (167.2 lbs)
31f / 223c / 131p = 1,530 cal
50 minute swim workout
Net calories 898
Friday, January 17th (166.6 lbs)
96f / 422c / 157p = 3,277
Net calories 3,011
Training modifications
On Twitter this week I saw someone mention an app to train you to do 100 push ups in 6 weeks. It got me thinking about body weight exercises in general. While I do pull ups and chin ups as part of my weekly "pull" workout, it's been some time since I've done push ups, sit ups, and dips. For the the time being I'm adding bodyweight exercises to Monday/Wednesday/Friday. The only modification to my regular push/pull/squat weights workouts will be to exclude pull ups from the pull workout.
The app I mentioned is affiliated with a great website called onehundredpushups.com. For the exercises I'm focusing on slow repetitions-- I get enough raw power from my powerlifting (who would have thought?) My first workout, with planned-versus-actual is below. I fell short on the exercises I haven't done forever, but body weight exercises are a real strength for me and I expect to start hitting the planned reps and sets relatively quickly. All reps could have been considerably higher if I had reduced the very slow nature of the sets-- i.e. a full second or more on the down and up on the push ups; with quicker pull ups I've been getting 15 for sets recently.
Nutrition
The week started out great, but a carb up day on Friday ahead of the race turned into a full blown cheat day. Nothing to see here-- let's move on.
Sunday, January 12th (169.2 lbs)
79f / 203c / 151p = 2,112 cal
50 minutes swim workout
4 miles at reservation in 34:30
Net calories 962
Monday, January 13th (169.0 lbs)
34f / 163c / 125p = 1,336 cal
Walking to office
Net calories 1,168
Tuesday, January 14th (167.9 lbs)
74f / 242c / 123p = 1,814 cal
6 quarters at 6:40 pace
Net calories 1,370
Wednesday, January 15th (165.0 lbs)
26f / 218c / 146p = 1,376 cal
30 minutes easy bike
Net calories 1,078
Thursday, January 16th (167.2 lbs)
31f / 223c / 131p = 1,530 cal
50 minute swim workout
Net calories 898
Friday, January 17th (166.6 lbs)
96f / 422c / 157p = 3,277
Net calories 3,011
Training modifications
On Twitter this week I saw someone mention an app to train you to do 100 push ups in 6 weeks. It got me thinking about body weight exercises in general. While I do pull ups and chin ups as part of my weekly "pull" workout, it's been some time since I've done push ups, sit ups, and dips. For the the time being I'm adding bodyweight exercises to Monday/Wednesday/Friday. The only modification to my regular push/pull/squat weights workouts will be to exclude pull ups from the pull workout.
The app I mentioned is affiliated with a great website called onehundredpushups.com. For the exercises I'm focusing on slow repetitions-- I get enough raw power from my powerlifting (who would have thought?) My first workout, with planned-versus-actual is below. I fell short on the exercises I haven't done forever, but body weight exercises are a real strength for me and I expect to start hitting the planned reps and sets relatively quickly. All reps could have been considerably higher if I had reduced the very slow nature of the sets-- i.e. a full second or more on the down and up on the push ups; with quicker pull ups I've been getting 15 for sets recently.
| Set | planned | actual | ||
| 17-Jan | Pushups (60 sec rest) | 1 | 14 | a |
| 2 | 18 | a | ||
| 3 | 14 | a | ||
| 4 | 14 | a | ||
| 5 | 20+ | 15 | ||
| Pullups (120) | 1 | 8 | a | |
| 2 | 11 | a | ||
| 3 | 8 | a | ||
| 4 | 8 | a | ||
| 5 | 10+ | 11 | ||
| Sit ups (60) | 1 | 18 | a | |
| 2 | 25 | a | ||
| 3 | 19 | |||
| 4 | 19 | |||
| 5 | 25+ | |||
| Dips (60) | 1 | 13 | a | |
| 2 | 15 | |||
| 3 | 9 | |||
| 4 | 9 | |||
| 5 | 12+ | |||
| Backsit (60) | 1 | 18 | a | |
| 2 | 25 | 10 | ||
| 3 | 19 | |||
| 4 | 19 | |||
| 5 | 25+ |
Sunday, January 12, 2014
Update for January 5th through 12th
A lot of changes this week. First off, I'm a CPA employed in public accounting, and I'm entering into my busy season and time will be at a really big premium. Between work, studying for the CFA Level III exam, working on French Rosetta Stone, and practicing piano, I just don't have the time for multiple workouts per day nor very long anaerobic training sessions.
This may have been a blessing in disguise in that I tend to do too much volume and not enough speed and strength work. In boiling down my weekly training schedule I thought to myself, "why can't I just go hard every time?" I'm limited to two running, bike, and swim workouts per week. Why not just hit it hard every time? There will be plenty of time to recover, and the volume is going to be reduced. So that's it-- until my schedule eases up, I'm going as hard every time. Perhaps this is a foolish approach, and perhaps it could lead to injury, but I'm going for it nonetheless. It's been years of long and slow and I'm still slow.
This week I also did a one-and-a-half day juice cleanse.
Sunday, January 5th (170.2 lbs)
46 fat/ 152 carb / 136 protein = 1,543 calories
40 minutes on the trainer = 411 calories
Net 1,132 Calories
Monday, January 6th (171.6 lbs)
43 fat / 106 carb / 191 protein = 1,526 calories
Walking to and from train = 171 calories
Ran two miles on treadmill in 16:45 = 253 calories
Net 1,102 Calories
Tuesday, January 7th (170.2 lbs)
46 fat / 126 carb / 137 protein = 1,397 calories
Walking to and from train = 171 calories
25 minutes on trainer = 257 calories
(Included 5 minutes of 40/20)
Net 971 Calories
Wednesday, January 8th (168.4 lbs)
67 fat / 216 carb / 115 protein = 1,944 calories
Walking to and from train = 171 Calories
Legs workout = 102 Calories
Deload/easy week
Squat 135 x 10
Standing calf raises 50 x 15
Leg curls 40 x 12
Leg extension 60 x 20
35 minutes on the trainer = 356 Calories
Included 3 3-minute miles with 2 minutes rest
Net 1,320 Calories
Thursday, January 9th (170.2 lbs)
47 fat / 135 carb / 175 protein = 1,645 calories
Master's Swim Night = 540 Calories
This was my first swim practice with the triathlon team. The workout, after a 500 yard warm up included 400 yards of drills and 1,200 yards of speed. The speed was not so fast as I was swimming with slow people. The sets times where I led I can recall a 2:38 300 yard.
One mile on treadmill in 7:38 = 133 Calories
Net 972 Calories
Friday, January 10th (169 lbs)
9 fat / 232 carb / 12 protein = 1,100 calories
Push workout = 103 Calories
Pretty weak after the substantial increase in swim yardage the night before
Standing overhead 95 x 10, 8,8
Dumbbell raises 25 x 12 x 3
Incline bench 135 x 12 x 3
Cable crossovers 25 x 12 x 3
Walking to and from the train = 170 calories
Net 829 Calories
Saturday, January 11th (166.6 lbs)
65 fat / 363 carb / 127 protein = 2,434 calories
Two hills of .14 miles in 73 seconds each = 55 Calories
Really gassed; juice cleanse got the best of me
Pull workout = 101 Calories
Chin ups 15 x 2
Row machine 50 x 12 x 2
Upright rows 95 x 10 x 2
Shrugs 135 x 15 x 2
Behind neck pull downs 100 x 15 x 2
Hammer rows 185 x 12 x 2
High rows 135 x 12 x 2
Hammer shrugs 135 x 12 x 2
Hammer pull ups 50 x 12 x 2
30 minutes on trainer = 377 Calories
Included 3 3 minute miles with 2 minutes rests
Ran one mile on treadmill right off the bike in 7:50 = 133 Calories
Net 1,770 Calories (169.2 lbs)
This may have been a blessing in disguise in that I tend to do too much volume and not enough speed and strength work. In boiling down my weekly training schedule I thought to myself, "why can't I just go hard every time?" I'm limited to two running, bike, and swim workouts per week. Why not just hit it hard every time? There will be plenty of time to recover, and the volume is going to be reduced. So that's it-- until my schedule eases up, I'm going as hard every time. Perhaps this is a foolish approach, and perhaps it could lead to injury, but I'm going for it nonetheless. It's been years of long and slow and I'm still slow.
This week I also did a one-and-a-half day juice cleanse.
Sunday, January 5th (170.2 lbs)
46 fat/ 152 carb / 136 protein = 1,543 calories
40 minutes on the trainer = 411 calories
Net 1,132 Calories
Monday, January 6th (171.6 lbs)
43 fat / 106 carb / 191 protein = 1,526 calories
Walking to and from train = 171 calories
Ran two miles on treadmill in 16:45 = 253 calories
Net 1,102 Calories
Tuesday, January 7th (170.2 lbs)
46 fat / 126 carb / 137 protein = 1,397 calories
Walking to and from train = 171 calories
25 minutes on trainer = 257 calories
(Included 5 minutes of 40/20)
Net 971 Calories
Wednesday, January 8th (168.4 lbs)
67 fat / 216 carb / 115 protein = 1,944 calories
Walking to and from train = 171 Calories
Legs workout = 102 Calories
Deload/easy week
Squat 135 x 10
Standing calf raises 50 x 15
Leg curls 40 x 12
Leg extension 60 x 20
35 minutes on the trainer = 356 Calories
Included 3 3-minute miles with 2 minutes rest
Net 1,320 Calories
Thursday, January 9th (170.2 lbs)
47 fat / 135 carb / 175 protein = 1,645 calories
Master's Swim Night = 540 Calories
This was my first swim practice with the triathlon team. The workout, after a 500 yard warm up included 400 yards of drills and 1,200 yards of speed. The speed was not so fast as I was swimming with slow people. The sets times where I led I can recall a 2:38 300 yard.
One mile on treadmill in 7:38 = 133 Calories
Net 972 Calories
Friday, January 10th (169 lbs)
9 fat / 232 carb / 12 protein = 1,100 calories
Push workout = 103 Calories
Pretty weak after the substantial increase in swim yardage the night before
Standing overhead 95 x 10, 8,8
Dumbbell raises 25 x 12 x 3
Incline bench 135 x 12 x 3
Cable crossovers 25 x 12 x 3
Walking to and from the train = 170 calories
Net 829 Calories
Saturday, January 11th (166.6 lbs)
65 fat / 363 carb / 127 protein = 2,434 calories
Two hills of .14 miles in 73 seconds each = 55 Calories
Really gassed; juice cleanse got the best of me
Pull workout = 101 Calories
Chin ups 15 x 2
Row machine 50 x 12 x 2
Upright rows 95 x 10 x 2
Shrugs 135 x 15 x 2
Behind neck pull downs 100 x 15 x 2
Hammer rows 185 x 12 x 2
High rows 135 x 12 x 2
Hammer shrugs 135 x 12 x 2
Hammer pull ups 50 x 12 x 2
30 minutes on trainer = 377 Calories
Included 3 3 minute miles with 2 minutes rests
Ran one mile on treadmill right off the bike in 7:50 = 133 Calories
Net 1,770 Calories (169.2 lbs)
Saturday, January 4, 2014
Training for the 3rd and 4th
On the 3rd I weighed in169.8, which was my first time below 170 during the cut. As such I had a carb up day (after every five pound lost). It's not a full on cheat day, so to speak, but rather a steep increase in carbs while trying to keep the other macros-- protein and fat-- pretty close to goal. I was not successful with the fat. I should have eaten baked chips rather than regular. This would have saved me 25 grams of fat and keep me close to goal. And now that I look at it, I was low on protein. So there's that.
Today was also my rest day.
2,346 calories/ 267 carb / 86 fat / 124 protein
On the 4th I weighed in at 171.2.
Today was my scheduled long run of 8 miles. We're buried under snow here in Massachusetts, and the roads aren't decent enough for outdoor running yet-- hopefully next weekend. So, I ran on the treadmill at 6.0 mph/0% grade. A couple of thoughts: (1) I'm still pretty fat. I'm guessing 13-15% body fat from how I look in the mirror and my past experience from owning a body fat calculator. Any amount of speed is not going to come back until I cut another ten pounds. So for now I'm just going to have to suffer. (2) Because I'm only running twice per week, I've elected to morph my "long day" into a hybrid long/tempo day. So instead of doing easy miles in the 150 bpm range, I dialed up the intensity. (3) I surged the last mile, moving up the speed from 6.0 in stages, ultimately doing the last quarter mile at 7.0. I have no idea if this has any merit, but mentally I like to test myself regularly when I'm drained. I don't think race day should be the first time you get yourself in a pinch.
Further thoughts: I really had to play some mental games with myself to get through this run. First I compartmentalized the run into 60 minutes plus 20 minutes of gutting it out ("It's just 60 minutes one mile at a time. We'll deal with the last 20 when we get there."). At 40 minutes, however, I was really hurting with a cramp and fatigue. I poked at the cramp for a few minutes and it got better. I'm not sure if this worked, or if the Infinit Nutrition "Speed" mix kicked in. [side note: I started using Infinit Nutrition on my long bike rides after learning about the product from the Coach Jeff Triathlon Podcast. It's pretty much salty Gatorade and I found it great for fending off the cramps towards the end of training sessions.] I felt really good during miles 5 and 6.
1,941 calories / 240 carb / 32 fat / 180 protein
Training on the 4th:
Push workout:
Incline bench 185 lbs x 10, 8, 7
Incline flys: 20 x 12 x 3 (I've neglected fly movements forever, and as a wiley vet I know to start small and build patiently)
Standing overhead press 95 x 15, 13, 12
Dumbell laterals 25 x 8 x 3
Dumbell bench 60 x 12 x 2
Cable flys 25 x 20 x 2
Dumbell overhead press 40 x 15, 12
Front raises 25 x 8 x 2
Ab wheel 10 x 2
Leg raises 10 x 2
Pushdowns 50 x 15 x 2
Ab twist machine 50 x 12
Back sit ups x 15
Running 8 miles: 7 @ 6mph, 0% grade, last mile surging up to 7.0mph, 0% grade
Calories burned = 1,130
Net calories = 811
On the 3rd I weighed in169.8, which was my first time below 170 during the cut. As such I had a carb up day (after every five pound lost). It's not a full on cheat day, so to speak, but rather a steep increase in carbs while trying to keep the other macros-- protein and fat-- pretty close to goal. I was not successful with the fat. I should have eaten baked chips rather than regular. This would have saved me 25 grams of fat and keep me close to goal. And now that I look at it, I was low on protein. So there's that.
Today was also my rest day.
2,346 calories/ 267 carb / 86 fat / 124 protein
On the 4th I weighed in at 171.2.
Today was my scheduled long run of 8 miles. We're buried under snow here in Massachusetts, and the roads aren't decent enough for outdoor running yet-- hopefully next weekend. So, I ran on the treadmill at 6.0 mph/0% grade. A couple of thoughts: (1) I'm still pretty fat. I'm guessing 13-15% body fat from how I look in the mirror and my past experience from owning a body fat calculator. Any amount of speed is not going to come back until I cut another ten pounds. So for now I'm just going to have to suffer. (2) Because I'm only running twice per week, I've elected to morph my "long day" into a hybrid long/tempo day. So instead of doing easy miles in the 150 bpm range, I dialed up the intensity. (3) I surged the last mile, moving up the speed from 6.0 in stages, ultimately doing the last quarter mile at 7.0. I have no idea if this has any merit, but mentally I like to test myself regularly when I'm drained. I don't think race day should be the first time you get yourself in a pinch.
Further thoughts: I really had to play some mental games with myself to get through this run. First I compartmentalized the run into 60 minutes plus 20 minutes of gutting it out ("It's just 60 minutes one mile at a time. We'll deal with the last 20 when we get there."). At 40 minutes, however, I was really hurting with a cramp and fatigue. I poked at the cramp for a few minutes and it got better. I'm not sure if this worked, or if the Infinit Nutrition "Speed" mix kicked in. [side note: I started using Infinit Nutrition on my long bike rides after learning about the product from the Coach Jeff Triathlon Podcast. It's pretty much salty Gatorade and I found it great for fending off the cramps towards the end of training sessions.] I felt really good during miles 5 and 6.
1,941 calories / 240 carb / 32 fat / 180 protein
Training on the 4th:
Push workout:
Incline bench 185 lbs x 10, 8, 7
Incline flys: 20 x 12 x 3 (I've neglected fly movements forever, and as a wiley vet I know to start small and build patiently)
Standing overhead press 95 x 15, 13, 12
Dumbell laterals 25 x 8 x 3
Dumbell bench 60 x 12 x 2
Cable flys 25 x 20 x 2
Dumbell overhead press 40 x 15, 12
Front raises 25 x 8 x 2
Ab wheel 10 x 2
Leg raises 10 x 2
Pushdowns 50 x 15 x 2
Ab twist machine 50 x 12
Back sit ups x 15
Running 8 miles: 7 @ 6mph, 0% grade, last mile surging up to 7.0mph, 0% grade
Calories burned = 1,130
Net calories = 811
Thursday, January 2, 2014
Training and Nutrition for January 1st & 2nd
One the 1st...
I was feeling pretty depleted from all the work thus far. A lot of double sessions and no days off. Pushing through until the next "deload week", where I'll back off the mileage and the sets on the quality workouts
Legs workout:
Barbell squats 225 x 8,7,7
Standing calf raises 130 x 15 x 3
Superset pushdowns 60 x 12 x 3
Leg curls 45 x 15 x 2
Superset shrugs 80 x 12 x 2
Leg extensions 90 x 15 x 2
Superset dumbbell curls 40 x 10 x 2
Exercise bike for easy 30 minutes
Total calories = 800
Easy, flat run for 30 minutes
Nutrition 1,514 calories & 145 protein, 139 carb, 40 fat
Net calories = 714
On the 2nd...
I did my power bike workout (the first one thus far)
I warmed up for 33 minutes followed by:
Two sets of 40 seconds on 20 seconds easy 5 times. The first 5 I did at a turn and a half, and the second 5 I did at only a turn. It was really difficult and I can really feel it in my legs. I was drained as it was based on the work yesterday-- especially the squats-- but I could immediately feel fatigue.
Total calories = 464
Nutrition 1,536 & 182/124/36
Net calories = 1,072
One the 1st...
I was feeling pretty depleted from all the work thus far. A lot of double sessions and no days off. Pushing through until the next "deload week", where I'll back off the mileage and the sets on the quality workouts
Legs workout:
Barbell squats 225 x 8,7,7
Standing calf raises 130 x 15 x 3
Superset pushdowns 60 x 12 x 3
Leg curls 45 x 15 x 2
Superset shrugs 80 x 12 x 2
Leg extensions 90 x 15 x 2
Superset dumbbell curls 40 x 10 x 2
Exercise bike for easy 30 minutes
Total calories = 800
Easy, flat run for 30 minutes
Nutrition 1,514 calories & 145 protein, 139 carb, 40 fat
Net calories = 714
On the 2nd...
I did my power bike workout (the first one thus far)
I warmed up for 33 minutes followed by:
Two sets of 40 seconds on 20 seconds easy 5 times. The first 5 I did at a turn and a half, and the second 5 I did at only a turn. It was really difficult and I can really feel it in my legs. I was drained as it was based on the work yesterday-- especially the squats-- but I could immediately feel fatigue.
Total calories = 464
Nutrition 1,536 & 182/124/36
Net calories = 1,072
Goals for 2014 Season
January 2, 2014
My tentative schedule leading up to the Timberman 70.3:
- March 30th 4 mile road race
- May 4th half marathon
- May 11th sprint triathlon
- May 17th 5k road race
- June 20th 2 mile road race
- August 3rd 1 mile road race
- August 17th half ironman
Weight:
Currently a thick, but pudgy 170.8.
I bulked up to 189 during the late summer and into mid October. Since then I've dieted down to 170.8 as of January 2nd. My goal is to loose 6 pounds per month through my work busy season of January through mid April, while maintaining the hard-earned strength gains. I'd like to be in the mid to upper 140's by May 1st. I have a muscular body composition, so I'll have to play it by ear as I get to the 7-8% body fat range. I'm more concerned with trimming off excess body fat than achieving a specific weight.
Training:
I'm fairly limited in time during busy season, which limits me to one workout per day during the week. With limited time I'm going to plan for two workouts per week for run, bike, and swim, along with three weights sessions. For each leg of the race I'll perform one speed and one aerobic training session per week. My first crack at the schedule is as follows:
Diet:
I'm tracking my calories and macro nutrients on myfitnesspal.com. My progress since December 1st is as follows:
As I continue my efforts in losing weight I'm going to try a few new things. First, sticking to a split of 175 protein, 100 carbs, and 50 fat. Second, I'm going to shift my carbs to fruits and vegetables, in the form of juices and smoothies. Lastly, I'm going to do a three-day juice cleanse.
Training logs:
Each day I'll record 1) weight, 2) calories and macronutrient split, and 3) exercise and how it felt.
My tentative schedule leading up to the Timberman 70.3:
- March 30th 4 mile road race
- May 4th half marathon
- May 11th sprint triathlon
- May 17th 5k road race
- June 20th 2 mile road race
- August 3rd 1 mile road race
- August 17th half ironman
Weight:
Currently a thick, but pudgy 170.8.
I bulked up to 189 during the late summer and into mid October. Since then I've dieted down to 170.8 as of January 2nd. My goal is to loose 6 pounds per month through my work busy season of January through mid April, while maintaining the hard-earned strength gains. I'd like to be in the mid to upper 140's by May 1st. I have a muscular body composition, so I'll have to play it by ear as I get to the 7-8% body fat range. I'm more concerned with trimming off excess body fat than achieving a specific weight.
Training:
I'm fairly limited in time during busy season, which limits me to one workout per day during the week. With limited time I'm going to plan for two workouts per week for run, bike, and swim, along with three weights sessions. For each leg of the race I'll perform one speed and one aerobic training session per week. My first crack at the schedule is as follows:
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | ||||||||
| AM | Long Bike | Swim | Speed Run | Squat | Power | Rest | Long run | |||||||
| Bike | ||||||||||||||
| PM | Pull | Masters | Push | |||||||||||
| Swim |
Diet:
I'm tracking my calories and macro nutrients on myfitnesspal.com. My progress since December 1st is as follows:
| Goal | ||||||||||
| Weight | Start | Tue | Wed | Thu | Fri | Sat | Sun | Mon | Avg | |
| 2-Dec | n/a | 177.4 | 177.1 | 176.7 | 176.4 | 176.0 | 175.7 | 175.3 | 175.0 | |
| Actuals | 177.6 | 176.6 | 175.2 | 176.2 | 176.6 | 175.5 | 175.6 | 176.19 | ||
| 9-Dec | 175.0 | 174.7 | 174.4 | 174.1 | 173.9 | 173.6 | 173.3 | 173.0 | ||
| Actuals | 174.6 | 174.4 | 173.0 | 174.4 | 174.0 | 175.2 | 173.6 | 174.17 | ||
| 16-Dec | 173.0 | 172.7 | 172.4 | 172.1 | 171.9 | 171.6 | 171.3 | 171.0 | ||
| Actuals | 174.0 | 171.2 | 172.4 | 173.2 | 173.2 | 172.4 | 172.4 | 172.69 | ||
| 23-Dec | 171.0 | 170.7 | 170.4 | 170.1 | 169.9 | 169.6 | 169.3 | 169.0 | ||
| Actuals | 172.4 | 172.2 | 172.0 | 171.8 | 171.7 | 171.6 | 171.0 | 171.81 | ||
| 30-Dec | 169.0 | 168.7 | 168.4 | 168.1 | 167.9 | 167.6 | 167.3 | 167.0 | ||
| Actuals | 170.8 | 171.2 | 170.8 | |||||||
As I continue my efforts in losing weight I'm going to try a few new things. First, sticking to a split of 175 protein, 100 carbs, and 50 fat. Second, I'm going to shift my carbs to fruits and vegetables, in the form of juices and smoothies. Lastly, I'm going to do a three-day juice cleanse.
Training logs:
Each day I'll record 1) weight, 2) calories and macronutrient split, and 3) exercise and how it felt.
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