Was meant to be a run night, but I made a timing error with my cayenne pepper and chillie shake. Had it about 1hr before I left for my run and got bad heartburn, didn't help that I wore a jumper when it wasn't as cold as i thought it would be.
Still it brings me on to an important point. Things will go wrong, it's how you deal with it that counts. For example tonight, rather than ditch the days exercise totally I gave up on the run and went for a long walk instead - and took out the post run shake to take away from the calorie count.
Tomorrow will now be the run night, probably Thursday will be too depending on recovery, and then two days off running and then a run on Sunday.
Tuesday, 30 September 2008
Monday, 29 September 2008
Day 8
Back on a restricted cal diet after the previous 3 days of high cals. Went for a 6 mile jog when I got in, nice and steady - was never trying for decent times, at this stage it's all about getting some miles under your belt without getting injured.
This is a good point to talk about meal timing and supplementation. The run was done on an empty stomach, and as we were only going slow we shouldn't be using the creatinine pathways and nailing the lipolytic pathway - in laymans terms burning fat rather than muscel. After the run I tool a protein shake and a berocca vit tab, the BCAAs from the shake will help the recovery from the microtraumas caused by the run, and the vits are useful when on a restricive diet.
Other supps I take as staples are: Multi Vit, Vit C (3g), Calcium (1200mg), Iron (16mg). All from tesco, some people argue there efficacy, and you won't feel any effect from taking them - but for the pennies it costs to take them there's no reason not to imo.
This is a good point to talk about meal timing and supplementation. The run was done on an empty stomach, and as we were only going slow we shouldn't be using the creatinine pathways and nailing the lipolytic pathway - in laymans terms burning fat rather than muscel. After the run I tool a protein shake and a berocca vit tab, the BCAAs from the shake will help the recovery from the microtraumas caused by the run, and the vits are useful when on a restricive diet.
Other supps I take as staples are: Multi Vit, Vit C (3g), Calcium (1200mg), Iron (16mg). All from tesco, some people argue there efficacy, and you won't feel any effect from taking them - but for the pennies it costs to take them there's no reason not to imo.
Week 1 Results
It was only 4 on and 3 off, but still the results are great.
Waist down 1"
Weight down 8.5lbs
... and that was with three days of pigging before the weigh in. Next week will take us nearer the 11st mark, and I'll publish the graphs next week as it will be more text book.
Waist down 1"
Weight down 8.5lbs
... and that was with three days of pigging before the weigh in. Next week will take us nearer the 11st mark, and I'll publish the graphs next week as it will be more text book.
days 5,6&7.
These were cheat days, ate whatever I wanted and went over maintenance. Food included peanut m&ms, chicken pies doritos...
There is an important message here over and above the next point, but I'll leave it to you guys to see if you can recognise what it is. Click comments and add your reasoning there.
It's always a good idea to leave yourself somewhere to go, although I admit this isn't realy the way to do it! But next week all I need to do is tighten things up a notch and I'll get the same/better results and still wouldn't have broke sweat.
There is an important message here over and above the next point, but I'll leave it to you guys to see if you can recognise what it is. Click comments and add your reasoning there.
It's always a good idea to leave yourself somewhere to go, although I admit this isn't realy the way to do it! But next week all I need to do is tighten things up a notch and I'll get the same/better results and still wouldn't have broke sweat.
Friday, 26 September 2008
Days 3&4
Day 3 was more of the same so didn't update here, Day 4 however was a refeed day. The first three days I would have depleated my carb stores due to the low cal/carb intake. So I uped the calories to around 700 odd and didn't do any exercise. There is still a big cal deficit, by doing this we are trying to avoid a metabolic set point, and it helps your body recover. Day 5 will be back to exercising again, the really low cal days will be few and far between from now on, as we'll be looking at taking the weight off with more exercise rather than extreme calorie restriction.
Tuesday, 23 September 2008
Day 2
More of the same today. Diet wise sill taking in minimal calories from protein shakes, celery and my chillie and cayenne shake. Exercise was two hour long walks, one first thing in the morning (great for getting the metabolism working, the sooner it's up and running the sooner you are burning fat), and the other in the eve.
So far the exercise and food have been staggered during the day, so each bit of food/exercise gives your metabolism a boost.
So far the exercise and food have been staggered during the day, so each bit of food/exercise gives your metabolism a boost.
Monday, 22 September 2008
first day!
first day, new goals set, markio ready to make a comeback!
the first few days are going to be quiet extreme diet wise, hardly any food at all, i've been pigging out for weeks so the first few days will drop some pounds without stalling my metabolism, after that i'll move towards a more traditional eating pattern.
exercise: went for a little 3 mile run, the aim of this was to burn fat, but most importantly it was just to get back into the swing of things. i wasn't worried about times, just concentrated on staying smooth and injury free. the first few runs will get my body (muscels/tendons) used to to movements again. i won't be running with any serious intent until i've dropped around two stone, this way i am not taking any gambles injury wise. after the run i went for a 3 mile walk to avoid any cramps or stiffness.
diet: just a protein shake after the jog/walk, this provides the BCAAs to aid muscle repair and recovery. during the day i just had a cayenne pepper and chillie drink.
the first few days are going to be quiet extreme diet wise, hardly any food at all, i've been pigging out for weeks so the first few days will drop some pounds without stalling my metabolism, after that i'll move towards a more traditional eating pattern.
exercise: went for a little 3 mile run, the aim of this was to burn fat, but most importantly it was just to get back into the swing of things. i wasn't worried about times, just concentrated on staying smooth and injury free. the first few runs will get my body (muscels/tendons) used to to movements again. i won't be running with any serious intent until i've dropped around two stone, this way i am not taking any gambles injury wise. after the run i went for a 3 mile walk to avoid any cramps or stiffness.
diet: just a protein shake after the jog/walk, this provides the BCAAs to aid muscle repair and recovery. during the day i just had a cayenne pepper and chillie drink.
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