| 3 Oct. | 1 Nov. | 1 Dec. | 1 Jan. | |
Morning Weight: | 63.0 kg | 61.4 kg | 60.6 kg | 60.7 kg | |
Evening Weight: | 63.9 kg | 63.2 kg | 61.3 kg | 61.7 kg | |
Morning Body Fat: | 30.7% | 29.6% | 28.2% | 27.7% | |
Evening Body Fat: | 28.8% | 28.1% | 26.1% | 25.8% | |
| | | | | |
Measurements: | | | | | |
Bust: | 33” | 33” | 32” | 32” | |
Waist: | 28” | 27” | 27” | 27” | |
Hips: | 40” | 39.5” | 39” | 39” | |
Thigh: | 23.5” | 23” | 22.5” | 22.5” | |
When I started this blog on October first, my stated goal was to lose 10 lbs and reduce my body fat to less than 25% by Christmas. Looking back, I was overly ambitious given how much I love food and how hard I was training. I want to improve my strength and running speed far more than I want to lose a few pounds, and I wasn’t willing to give up all my treat foods. Not to mention having a wonderful Christmas full of good food for a month and little training over the past two weeks. So I am well happy to have lost 4.5 pounds and reduced my body fat by 3% from my initial weigh in, and NOT gained much weight over Christmas.
My running goals for 2012 are to run a 5 Km race in less than 26 minutes, to run a 10 Km race in less than 60 minutes, and to complete my first half marathon. Keep in mind that the 7 Km I ran yesterday was the farthest I’ve ever gone, so doing any of it will be a challenge! In terms of fitness, by April first I want to weight 59kg in the evening, with 23% body fat and measurements of 32-26-38. This will bring me back to where I was in the fall of 2010, after my last race season before my foot surgery. Not only will I fit into all my clothes and look good, but it will help with the running as a leaner body is a faster body!
Unfortunately my diet on the first day of the year will probably not help me reach these goals. Like most people I started the New Year exhausted and hungover (note the two electrolyte tablets before noon). I’m happy the calories are down around 2000 but 38% fat and only 18% protein is not a good start. Clearly reaching my goals will require a serious effort to get back to a more balanced diet!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
2031.72 | 89.19g | 229.83g | 84.77g | 0 | 21.82g |
18% | 45% | 38% | | ||
Calories burned through exercise: | Rest Day | |
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 |
Orange Nuun electrolyte tablet in water | 500mL | |
Essential Waitrose unsmoked British back bacon medallions | 65g | |
Gluten Free fruit muesli | 70g | |
Alpro Soy milk | 120mL | |
10:30 | Black Tea | 500mL |
11:30 | Raspberry and Echinacea tea | 250mL |
12:30 | Lemon Lime Nuun electrolyte tablet in water | 500mL |
13:45 | Waitrose Love life Italian Bean soup | 300g |
Genius brown bread toast | 1 slice | |
Brussels Mini Pâté Packs | 26g | |
14:30 | Homemade sugar cookies | 50g |
Copella English Apple juice | 50mL | |
Camomile, honey and vanilla tea | 250mL | |
16:30 | Green Tea | 250mL |
17:15 | Clementines | 110g |
Homemade candied almonds | 32g | |
18:00 | Lemon and ginger tea | 250mL |
19:15 | Thai Taste Easy Thai Green Curry kit with Chicken | 1/2 of pack |
Tilda Legendary Rice Lime and Coriander | 110g | |
Fresh pineapple | 97g | |
21:30 | Sponser Chocolate Recovery Shake | 30g |
in hot Skim milk | 225mL |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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