Current Goals for a 12 week trial training cycle. *Day 1 Week 2
My current focus: Changes I’m making for the next 12 weeks.
Nutrition Plan: (This is to correct problems I’ve been having with a high carb diet. Stabilizing my blood sugar levels)
Calorie deficit cycling 500 to 1,500 calorie deficient a day.
My new calories breakdown targets are 50% carbs 10% fat 40% protein and 50 g’s of fiber.
Limit to 3 meals a day, avoid between meal eating
For running the focus is to increase endurance, and slowly improve pace.
For strength training it’s to continue improving back strength and pelvic stability.
Continue with back prehab/rehab for flexibility & stability.
Today’s Stats; June 30, 2014
W 174 *down 6 lbs in 7 days (this is actually yesterday’s stats cause I didn’t weigh in today)
Notes: Losing 6 lbs is a great way to end my week! I also just feel so much better! I think we’ve finally found all the answers to my medical problems, and the right combination of training for coming out of back rehabilitation. I will be continuing with back rehab exercises & stretches but it’s more considered prehab now.
Obviously diet is key factor here. Identifying the wheat, corn & peanut allergy seams to have been a big factor in my health and weight. My allergy test is indicate that my allergy to these foods really isn’t that high. But since eliminating them from my diet I just feel so much better! I have more energy, I don’t have stomachaches or itchy eyes anymore. Lots of improvements in a short period of time. Also the change to a lower carb diet has helped immensely! Like my blood sugars corrected themselves really fast when I uped my protein. I’m actually eating more calories now with the diet changes and losing weight then I was eating on the previous diet and gaining weight. This may mean I just can’t do a vegan diet. It might not be the best diet for my health and genetics but I’m still going to strive toward it. I do think the more plant based my diet the better.
Notes: Omg it did not feel 75 out there today. It seamed so much hotter even with that crazy ass wind. I worked hard for todays pace.. a little to hard. I think I may have went into this run a little dehydrated or maybe it was having to run 24 an up mph winds or maybe it’s just that I only slept 4 hours last night.. or a combination of all!! I enjoyed the run and as far as my back goes it was all good.. but I felt like I worked hard on this lame pace today. I really hope to pick that pace up soon cause those numbers are driving me nuts!!!
Notes: I know I didn’t log my weightlifting last week but I did lift I just felt it was unproductive. This is a new routine and I like it much better. It moves me through my weight lifting fast and it’s all one muscle group so I feel I can handle that a bit better right now. It’s a four day a week lifting plan and I’ll add the whole routine in separate post later.
Notes: Pilates was difficult but I feel like the muscles are actually working the way they are suppose to so that’s a good thing. Like with my back injury in the past I felt like the muscles weren’t working in sync. Movements were jarring, or off balance, ect.. just very ineffectively working. Today I felt like the muscles were all connected and moving in sync. Good sign I think.
Also I’m working through these exercise very slowly, very focused and I try to pause at hold a few seconds on each lift.
Notes: I’m not quite hitting my goal percentages on fat but the other two are good, and i’ll keep working toward that. I will also start working on occasionally post my food lists for the day. I just haven’t had time this week. My food choices today were corn, wheat and peanut free but def not as close to vegan as I would like. Lots of low carb veggies though.