Journal

Fat to Fit: Week 45

September 20th – September 26th, 2021

I’ve taken great strides recently, switching to meal replacements for nutrition and purchasing a treadmill. This week, I am beginning the Couch to 5K running program, which I hope is the first step in my running journey. I’ve let my fitness wain recently, and I hope to start to rectify that, starting this week.

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 180.2 lbs.

Body Fat: 31.2%
Muscle Mass: 116.6 lbs.

Advertisements


Monday 20th

Workout and Movement:
Active Calories, Indoor Run: 196 Avg. HR: 136
Exercise Ring: 43/30
Move Ring: 712/700
Total steps: 10,381

Today I started the Couch to 5K (C25K) running program. If you are unfamiliar, it is a nine-week schedule that mixes walking and running, increasing the length of the runs each week.

For week one the routine is 8x walk 1 minute, run 1 minute, with a 5-minute warm-up and cool down. It’s evident from my heart rate trace when I was running versus walking! I am not surprised I hit 160 BPM during my runs – it took a lot of effort to keep that rhythm, and by the 6th run, I was desperate for it to end.

For the walks, I set the treadmill to 3.1 mph, and the runs were 4.8 mph. I tried to do an even 5 mph, but it was too fast – I didn’t feel in control. Running for a minute at a time is precisely where I needed to start. I felt a bit cocky on runs one and two, finding it comfortable if not easy. That quickly changed as I progressed through the cycles.


Nutrition:
Calorie Intake: 1,400/1,556
Fat: 29%
Carbs: 45%
Protein: 26%

I stuck to my meal replacement diet today. I am enjoying the flavor, ease, and nutritional value of my powdered food. Despite running today, I didn’t feel hungry with only 1,400 calories.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 400 calories
Post Workout: Soylent cacao – 200 calories

Advertisements


Tuesday 21st

Workout and Movement:
Active Calories, Indoor Walk: 366 Avg. HR: 113
Exercise Ring: 76/30
Move Ring: 821/700
Total steps: 11,533

Back on the treadmill today, this time for a long walk. I turned on the television, set the pace to 3.1 mph, and went until the episode of The Crown that I was watching ended. My heart rate didn’t sit as high as last week during the walks, which may be due to increased fitness or perhaps less anxiety using the treadmill. Regardless, far better low-intensity cardio than I’ve been getting recently. It’s easy to keep the heart rate up walking this way rather than marching on the spot. Zero buyer’s remorse here.


Nutrition:
Calorie Intake: 1,530/1,525
Fat: 30%
Carbs: 44%
Protein: 26%

I added a little variety to my dinner tonight by incorporating a veggie burger into my Hot and Savory Huel. I did this last week, too, and I thoroughly enjoyed it. I am trying to find a way to like both the tomato and herb and the Mexican chili flavors. The former has a chewy ingredient that I don’t find palatable, and the latter is a tad spicy for me. By mixing them, both become tastier. Adding in the veggie burger? Well, that’s just a bonus! I took on a few more calories today, but I don’t mind doing so when it’s balanced nutrition. I’m trying to listen to my body and focus less on a number in an app and more on its calorific needs.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Hot and Savory, tomato and herb and Mexican chili (mixed) with a Dr. Praeger’s California veggie burger – 530 calories
Post Workout: Soylent cacao and Huel salted caramel shake (mixed) – 200 calories

Advertisements


Wednesday 22nd

Workout and Movement:
Exercise Ring: 56/30
Move Ring: 786/700
Total steps: 11,695

I didn’t log an exercise today, but my Apple Watch ring stats are exactly where I want them. I achieved my typical output at work – around 350 move calories and five minutes of exercise. The rest came from a busy evening running a few errands and then doing a spot of housework. The exercise minutes came from a couple of hours on the Desk Cycle. I set it to the resistance of four and peddled it while working at my computer (I’ve been doing a lot of creative writing recently). I am surprised that my cycles add exercise minutes now, and I wonder if it is related to the recent iOS update. Perhaps it is more sensitive and tracking activity when it otherwise would not. Either way, I burned what I wanted this evening.
 

Nutrition:
Calorie Intake: 1,530/1,556
Fat: 30%
Carbs: 44%
Protein: 26%

I tried my veggie burger trick in the sweet and sour tonight. Honestly, I wasn’t convinced the flavor profile would work, and I should have stuck to my instincts. It wasn’t that great! In the future, I’ll stick to adding my remaining veggie burgers to either the tomato and herb or the Mexican chili. Other than that, it was a typical shake day for me.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry and chocolate (mixed) shake – 400 calories
Dinner: Huel Hot and Savory, sweet and sour with a Dr. Praeger’s California veggie burger – 530 calories
Post Workout: Soylent cacao and Huel salted caramel shake (mixed) – 200 calories

Advertisements


Thursday 23rd

Workout and Movement:
Exercise Ring: 54/30
Move Ring: 754/700
Total steps: 10,563

I had a similar day to yesterday, with my activity coming from passive physical activity rather than a dedicated effort. Since my road trip, I have had quite the creative spark (I had a lot of time to think and plot), so I am spending more time than usual at my desk. Luckily, I have my Desk Cycle! Working my legs while typing is the primary reason my rings are closed without logging an exercise. I’m not sure if I appreciate Desk Cycle time being counted. When it wasn’t logged, I’d be forced to do more! Regardless, it’s not adding steps to my day, and I walked 10.5K of them today, so it’s fair to say I got plenty of movement today not to feel lazy.


Nutrition:
Calorie Intake: 1,448/1,556
Fat: 29%
Carbs: 44%
Protein: 27%

Switching to a meal replacement diet has made calorie counting one of the easiest things in my life. I’m delighted to be drinking another shake at night instead of a snack, which I’ve been doing for almost a year. Mixing the salted caramel Huel with Soylent is a fantastic way to use up Soylent stock too.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 400 calories
Snack: Soylent cacao and Huel salted caramel shake (mixed) – 250 calories

Advertisements


Friday 24th

Workout and Movement:
Active Calories, Indoor Run: 225 Avg. HR: 138
Exercise Ring: 39/30
Move Ring: 810/700
Total steps: 12,364

Time for run two of the C25K program. I found it as equally challenging as I did on Monday, with my heart rate in the 160s during the 1-minute runs. I like seeing that even during the walks in between, my heart rate is significantly elevated, meaning I’m burning plenty of calories during these 30-minutes.

My legs felt heavy by run seven this time – so a slight improvement over my first session. I’m not looking for speed or any specific stat – all I want is to complete my runs and know I’ve given it my best effort. I can honestly say I did that today.


Nutrition:
Calorie Intake: 1,610/1,556
Fat: 31%
Carbs: 46%
Protein: 23%

Work provided snacks today, and I selected a bag of Kettle chips. Salt and vinegar is my favorite chip flavor! I knew that choosing to eat them meant substituting them for a shake later, but I was okay with the decision. That was until I got to dinner time and appreciated how hungry I was. Thus, I made a larger portion of sweet and sour Huel. I may have gone over budget, but I ate what my body requested. A treat now and then isn’t going to ruin my nutritional progress.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 600 calories
Snack: Salt and vinegar Kettle chips – 260 calories

Advertisements


Saturday 25th

Workout and Movement:
Exercise Ring: 71/30
Move Ring: 744/700
Total steps: 11,016

I got on the treadmill for a walk this evening but foolishly forgot to track it as an exercise. Usually, my watch would prompt me, but for some reason, it didn’t tonight. I walked for an episode of The Crown, which was around 45-50 minutes of walking. As per usual, I set the pace to 3.1 mph. It might seem like an odd number, but it seems to be the right pace for me to build a decent sweat and not too fast that I walk without looking at my feet.

The rest of my stats today came from everyday activities that one does at the weekend!


Nutrition:
Calorie Intake: 1,400/1,556
Fat: 27%
Carbs: 47%
Protein: 26%

Weekends are no longer a challenge. Previously, I would be eating pizza and ice cream, justifying it as I kept in my calorie count. Now, I am drinking my shakes and eating my Huel. I fancied some more Hot and Savory later in the evening rather than a sweet shake. I sense that as the winter months settle in, this will become commonplace.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel Hot and Savory, sweet and sour – 400 calories
Dinner: Huel banana and berry shake (mixed) – 400 calories
Post Workout: Huel Hot and Savory, sweet and sour – 200 calories

Advertisements


Sunday 26th

Workout and Movement:
Active Calories, Indoor Run: 193 Avg. HR: 134
Active Calories, Indoor Walk: 307 Avg. HR: 127
Exercise Ring: 86/30
Move Ring: 839/700
Total steps: 12,811

Time for run three of the week in my C25K program. My heart rate trace looks near identical for all three runs, so there is no real difference in effort or intensity. Again, I waked at 3.1 mph and ran at 4.8 mph. I’m not concerned about my running speed right now; it’s all about building stamina! I feel great knowing that half an hour of some walking/jogging, I can burn nearly 200 calories.

After the run, I switched tracking to walking and kept going at 3.1 mph for another 45 minutes. I had the time, and my rings needed to be fed. Once I am on the treadmill, I can keep going for hours. It is mentally an easy exercise for me to perform. While I will give any activity my all once I start, the initial barrier has always held me back. Walking on the treadmill has a low motivation entrance fee; when I can burn 300 active calories in 45 minutes on the machine, I fail to see the downside.

Nutrition:
Calorie Intake: 1,380/1,556
Fat: 28%
Carbs: 50%
Protein: 22%

I kicked off my Sunday morning with a delightful bowl of oatmeal with a 1/8 cup of raisins. I adore oatmeal, and I have quite a few sachets to use too. I tried the vanilla Huel powder; I was surprised to find it wasn’t incredibly aromatic, unlike all the other powders. In fact, with this particular batch, it seems more unflavored than vanilla. Not to worry, I only got a single bag, which I intended to use to “cut” any flavor I didn’t care for. Based on this limited experience, I won’t be ordering the vanilla again.

Breakfast: Cinnamon and spice oatmeal and raisins – 180 calories
Lunch: Huel Hot and Savory, sweet and sour – 400 calories
Dinner: Huel banana and Soylent cacao shake (mixed) – 400 calories
Post Workout: Huel chocolate and vanilla shake (mixed) – 400 calories

Advertisements


Week’s Reflection

I got another fantastic week of nutrition in the bag! I am finding it easy to stick to this plan. It helps, of course, that I haven’t been food shopping, and my freezer has mostly frozen vegetables remaining. Removing temptation helps tremendously. However, I enjoy my shakes, and I get immense satisfaction from my Hot and Savory meals. If it weren’t for this product line, I doubt I could stick to a meal replacement diet. I allowed myself a treat when the opportunity arose (chips), so I didn’t miss out on any experiences.

Enjoyment from food is something I have been thinking about a lot recently. It lasts such a short time. The exception is eating at a restaurant as a social experience, those you shouldn’t live without, and I won’t. I am instead referring to an average weeknight. Cooking or ordering something provides only short-term joy that is forgotten the next day at the latest. At least, that’s how it is for me. For that payoff, the calories aren’t worth it. Therefore, my new lifestyle seems to be the best choice for me presently.

This week, I did all three Couch to 5K runs, which is terrific for this lazy lass. I do not enjoy running, but I know it is good for me, so I want to start doing it. I made good mental progress with this task this week. I am also pleased with my commitment to using the treadmill to close my rings! You always fear when buying exercise equipment that you will use it for a while, and then it will sit in the corner and collect dust. Yes, it’s only week two, but I am trying to make it a habit, and I’ve started strong.

Overall, the week was a positive one for my fitness. However, I did want to do an Apple Fitness workout, and I failed to do one. There was time for me to load one up, so I am a bit disappointed with myself.


Upcoming Week

Potential Roadblocks

There is nothing on the horizon to stand in my way of getting good nutrition next week. I am feeling physically fit and strong. I got through those runs and walks without any twinges. I did use my percussion gun on my legs and glutes, as well as stretching my body after each session. I’m sure that helped.

Desires

It seems obvious, but I want to keep enjoying my shakes and hot Huel meals. As long as I don’t feel restricted or seem like a chore, this will be my method. It may be a phase, but it’s a good phase that I am embracing. I might try doctoring Hot and Savory again. I have some meatballs in my freezer, so I am thinking of putting them in some Mexican chili!

I have week two of C25K to embrace this week. If I can do each of those, add in a walk on my off days and do one Apple Fitness workout (yoga or strength), I will find that to be a gratifying week.

Advertisements

Cat Corner

There is only one cat bed in the sunroom and I guess both Raven and Gryffin wanted to lie there. Alas, Son is a big boy, far too large to share a space. So, he compromised. What a lad. He stayed like this for several minutes. 😂ᓚᘏᗢ


Amazon Link

If you want to support my blog at no cost – shop on Amazon using my link! As an Amazon associate, I get a tiny kickback for ANYTHING you buy – and it doesn’t cost you a cent. 😊

Thank you for your support! 🤗

Advertisements

0 comments on “Fat to Fit: Week 45

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: