Training Update

This week I feel I have been eating quite well, as the average nutrient balance was 22% protein to 50% carbohydrates to 27% fat (and 1% alcohol). Once again I was doing really well on my daily calorie intake until I got to Friday. If I just look at the first 6 days, I was averaging 1810 calories per day minus 300 calories of exercise per day, which is pretty much exactly what I am aiming for. However, once I add in the 2600 calories and no exercise from Friday, my average daily calories are 1922 with just 250 calories of exercise per day. Proof that statistics rarely tell the whole story!

As it is the end of the month, it’s time to update my training program. I’ve been gradually increasing the amount of exercise I do each week and in each session, except for this past week when I ended up taking an extra rest day. Starting on Monday I will have a new, more challenging weight routine to do 3 times a week and be aiming for 3 runs and one cross training session per week. I find the hardest workout so far is the one which combines a weight routine with cardio, like I did yesterday – no surprise really! However, if I’m to keep to 2 rest days per week, I’m going to have to do at 2 of these stacked workouts per week. I’ll have to keep a close eye on my pre and post workout nutrition, but if I find I’m not recovering well enough between workouts I may have up my calories intake or look at my nutrient balance. I still want to lose 10 lbs before Christmas, but not at the expense of my training!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
1908.62	98.47g	238.01g	55.65g	8.0g	30.89g
	21%	50%	26%	3%
Calories burned through exercise:		651

What I ate:

Time	Item	Amount
09:30	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Whole Scrambled egg with 2 egg whites	3 eggs
	Heinz Beanz, reduced sugar and salt	175g
	Mushrooms	110g
	in butter	5g
	Raw tomato	85g
	Sainsbury's pressed apple and cherry juice	200mL
10:30	Black tea	350mL
12:30	Herbal fruit tea	250mL
13:45	Sainsbury's extra lean beef escalopes	66g
	New potatoes	101g
	Carrots	67g
	Beets	83g
	all roasted and brushed with olive oil	10mL
	Heinz Tomato Ketchup, reduced salt and sugar	15g
14:15	Sainsbury's Freefrom iced rich fruit cake slice	1 slice
16:45	Seedless Red Grapes	100g
	Butterkist salted microwave popcorn	20g popped
	Green tea	250mL
17:45	Workout - resistance training + 28 minute run
	Sponser Isotonic sportdrink, fruit mix	about 58g
	in water	750mL
20:30	Baked salmon	163g
	Merchant Gourmet Red and White Quinoa	100g
	Frozen Peas	90g
21:30	Graham's Port	50mL

Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.