Journal

Fat to Fit: Week 46

September 27th – October 3rd, 2021

I began the Couch to 5K running program last week as the start of my running journey. I also continued with meal replacements accounting for ~95% of my nutrition. I am aiming for this week to be highly similar as it’s a routine leading to a healthier life.

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 180.4 lbs.

Body Fat: 31.2%
Muscle Mass: 116.8 lbs.

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Monday 27th

Workout and Movement:
Exercise Ring: 52/30
Move Ring: 795/700
Total steps: 11,381

Starting another week and work tired me out! I didn’t log activity, but I closed my rings with a comfortable cushion. Most of the exercise minutes came from using my Desk Cycle while I did some work this evening. Passive cycling is a tool I’ve increasingly used and is helping me burn calories while I write. Overall, I’m pleased with my move calorie count for the day, which sets me up for the week nicely.


Nutrition:
Calorie Intake: 1,320/1,556
Fat: 25%
Carbs: 50%
Protein: 25%

I had my normal two shakes at work today. I drink them slowly while working at my computer or grabbing a quick break from the lab. I am not hungry when I get home any longer, so I don’t need anything else to eat until dinner. The Huel Hot and Savory range are incredibly filling, so it was all I needed to feel full today. I had a few Twizzlers as there was plenty of calories left in the budget, and I didn’t fancy another shake.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Hot and Savory, yellow coconut curry – 400 calories
Snacks: Twizzlers – 120 calories

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Tuesday 28th

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 746/700
Total steps: 9,741

Today was incredibly similar to yesterday. I didn’t do a workout, but I burned plenty of calories. Mostly, these were gained through walking while at work and then during the evening while I was socializing. Again, I am surprised that exercise minutes are being counted for things like this. Updating my software to iOS 15 seems to have resulted in more activities triggering exercise minutes. I was expecting to hit the treadmill to close the rings, but I’d met my goals and was exhausted, so I called it a night.

Nutrition:
Calorie Intake: 1,468/1,556
Fat: 26%
Carbs: 49%
Protein: 25%

We had cake at work today – this time to celebrate the September birthdays. It’s a pretty depressing affair, to be honest. A selection of cakes is provided, and then they are cut up into individual portions, and you grab one. There’s no fanfare or wishing the people it’s for a happy birthday… there’s just cake! I had a piece of chocolate cake with frosting, which was around 188 calories according to Lose It!. Like yesterday, I wasn’t that hungry tonight, so I had a couple of Twizzlers again.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and chocolate shake (mixed) – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 400 calories
Snacks: Twizzlers and a piece of sheet cake – 268 calories

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Wednesday 29th

Workout and Movement:
Active Calories, Yoga AF+: 106 Avg. HR: 117
Exercise Ring: 56/30
Move Ring: 775/700
Total steps: 9,076

It has been a long time since I used Apple Fitness+, and today I finally had the motivation to open the app. I selected a 20-minute workout with Jonelle, a great instructor with flows that tend to build slowly. I thought this would be perfect for easing me back into yoga after so long. Alas, I hated this workout.

I am not a fan of the downward-facing dog (I know this is like a core yoga move), and this flow was 15 minutes in and out of this pose. What made it worse was that my app froze halfway through, so I had to restart it. I persevered, though, and got a damn good workout from these 20 minutes.


Nutrition:
Calorie Intake: 1,530/1,556
Fat: 31%
Carbs: 45%
Protein: 24%

Back to a 100% meal replacement day. I needed a few more calories to feel satiated today, so I added a veggie burger to my Hot and Savory Huel, and I had a Soylent shake after my workout. With these adjustments, I felt great.

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

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Thursday 30th

Workout and Movement:
Active Calories, Indoor Walk: 154 Avg. HR: 80
Active Calories, Indoor Walk: 113 Avg. HR: 93
Exercise Ring: 53/30
Move Ring: 787/700
Total steps: 12,310

After yoga yesterday, I felt a twinge in my hamstring today. I’m not sure what I did, but something didn’t feel good. I planned to at least walk on my treadmill, but my hamstring felt strained when I tried to walk. So, I resorted to walking on the spot a couple of times to get my body moving. The stats from both walks demonstrate the positive impact the treadmill has on my health. My heart rate barely moved from marching, so it isn’t much of an exercise. In contrast, my sessions on the treadmill have an average BPM of ~120. Due to the poor exercise quality of the first march, I did another. As for my hamstring, I stretched it, used my percussion gun, and had a warm bath to hope it heals.

As it is the end of the month, I earned my September challenge badge to do 21 workouts the month. I didn’t get a perfect month as I missed one day by two calories!

Nutrition:
Calorie Intake: 1,400/1,556
Fat: 23%
Carbs: 49%
Protein: 28%

Routines are the key to consistency, and that is what I have found with a Huel diet. There’s still some Soylent in there as I have some old powder to use up, and I hate to waste things. I recently discovered Huel, and I find it far more filling than Soylent, which is why it’s now my go-to meal replacement shake brand.

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 shake – 200 calories

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Friday 1st

Workout and Movement:
Active Calories, Indoor Run: 219 Avg. HR: 136
Exercise Ring: 42/30
Move Ring: 718/700
Total steps: 10,974

My hamstring felt much better today, so I got the first run of week two of the C25K program in. The structure for these runs is to run 6x 1.5 minutes, walk 2 minutes, with a 5-minute walking warm-up and cooldown. Like last week, my walking pace is 3.1 mph, and my running pace is 4.8 mph.

This run was challenging, especially once I reached cycle four. At this point, I was breathing pretty heavily, and I almost had to turn down the pace. My heart rate trace looks exactly like last week, with a peak of 163 BPM during the running sections. I am proud of the run and the calories I burned during it.

Normally I would walk after the run to cool down a bit longer and get some more exercise stats on the board. However, I didn’t want to push my hamstring too much, so I instead opted for some stretching afterward. My rings were sufficiently fed from a busy day and this run, so I think I made the right call.


Nutrition:
Calorie Intake: 1,777/1,806
Fat: 31%
Carbs: 44%
Protein: 25%

I received a comment yesterday on my blog that suggested I increase my calorie intake to help me lose pounds. Essentially their point was that I had been eating too few calories, and my metabolism wasn’t operating correctly. While this comment is rash and doesn’t necessarily apply, it did get me thinking. I haven’t lost any additional weight since I increased my calorie deficit many months ago. Additionally, most meal replacement meals are based on consuming 2,000 calories a day to give you all the vitamins and minerals you need. After some consideration, I set my Lose It! app to 1 lb. a week weight loss plan instead of 1.5 lbs. This would get me closer to the 2,000 calories without affecting my body composition. So, I’ll stick to my daily 500-calorie deficit and see how things go from now on.

My baker friend made a batch of banana bread with a few chocolate chips. With my expanded food budget, there was no issue incorporating a piece into my day!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Hot and Savory, yellow coconut curry – 400 calories
Post Workout: Soylent cacao and Huel salted caramel shake (mixed)- 400 calories
Snacks: Chocolate chip banana bread – 177 calories

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Saturday 2nd

Workout and Movement:
Active Calories, Indoor Walk: 151 Avg. HR: 112
Active Calories, Indoor Walk: 160 Avg. HR: 105
Exercise Ring: 123/30
Move Ring: 834/700
Total steps: 13,564

I did a couple of treadmill walks today to make sure I moved enough this weekend. I have a quiet one planned, so I need to make the most of my indoor exercise time.

My first walk was during the Manchester United match, with a walking speed of 2.5 mph. I like to go slower when watching football, so there is less chance of falling if I cheer or get mad when we concede. It was also early, and I didn’t want to wake my upstairs neighbors by me pounding on it. For these reasons, my heart rate is a steady 110 BPM for most of the walk. I find this ideal for an early more stroll to start the day.

My second walk was at the opposite end of the day when I wanted to burn some extra calories after a somewhat lazy week. I started off walking at the 2.5 mph that I had set the treadmill to earlier before increasing the pace to my usual 3.1 mph. I am feeling increasingly comfortable on the apparatus with all signs of anxiety gone. As usual, I watched television during my walk, making the exercise mentally easy.

Nutrition:
Calorie Intake: 1,650/1,806
Fat: 31%
Carbs: 44%
Protein: 25%

Adjusting to a higher calorie intake will take a bit of getting used to. I know that statement sounds strange from someone who consumes excessive calories anytime I drink or do any socializing. When there’s junk food involved, it’s easy to get a high-calorie intake. When drinking shakes, it’s a bit different. I need my fourth shake to be the same size as the others, so I need to drink it earlier. It’s a minor adjustment, but one that alters the routine I just got used to!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel Hot and Savory, sweet and sour – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 400 calories
Post Workout: Soylent cacao and Huel salted caramel shake (mixed)- 450 calories

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Sunday 3rd

Workout and Movement:
Exercise Ring: 54/30
Move Ring: 727/700
Total steps: 8,400

I should have done run 2 of week 2 of the C25K program today; however, I didn’t do any exercise at all. I don’t have a good excuse for this one. My hamstring felt fine, and I had the time. Instead, I gathered what I needed to close my watch rings through other methods.

First, I went outside and helped my neighbor cut some tree branches, and this accounted for quite a few exercise minutes. They work at the dentist’s office, and she looked like she needed help. I noticed then that the day was beautiful, so I went for a casual stroll around the neighborhood for around 25 minutes. Doing these two things gave me all the exercise minutes I needed. As for move calories, I made sure to get up from my computer and do a few laps around the apartment each hour.

Nutrition:
Calorie Intake: 1,650/1,806
Fat: 31%
Carbs: 44%
Protein: 25%

I’m not quite hitting the 1,800 calories, but I’m getting there. Four meal replacements a day is a good number. To ingest the last 150 calories, I can either increase a shake, have a Nutri-Grain bar, or something similar. I’m doing my best to listen to my body’s hunger signals. I get those signals loud and clear when I am at work, but they are diminished at home. I reckon it’s from years of snacking and eating because food was an addiction rather than a means to fuel my body. I copied yesterday’s menu as it worked well for me. I’ve concluded that the sweet and sour is my favorite Hot and Savory flavor, which is why I ate a lot of it this week.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel Hot and Savory, sweet and sour – 400 calories
Dinner: Huel Hot and Savory, sweet and sour – 400 calories
Snack: Soylent cacao and Huel salted caramel shake (mixed)- 450 calories

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Week’s Reflection

It was a good week for nutrition, but it did contain a fair bit of sugar in the form of candy. I regressed a little in that department. At least my stock of Twizzlers will soon be gone! If I had more willpower, I would throw them away! I’m not sure if upping my calorie intake will increase my weight, but I’m willing to try it for a month or so to see how my body responds. The main reason it appeals is that it gets me closed to a properly balanced meal replacement diet. It makes fitting in the occasional baked treat or two easy as well!

I was lazy this week, and there is no other word for it. I had the means and opportunity to work out more than I did, and there’s no excuse. I am human, and I need motivation, but it’s not that hard to jump on a treadmill or do a 30-minute instructed workout each day. A few weeks ago, I said three solid workouts a week should be my bare minimum, and I barely scrapped that threshold this week.

Upcoming Week

Potential Roadblocks

It’s my birthday next week, so I could potentially get something to celebrate that would deviate from my Huel-centric meals. Other than that, there is no reason that I shouldn’t stay on my meal plan.

I have recovered and see no reason not to do these C25K runs next week.

Desires

I want to establish a routine that gets my consumption closer to 1,800 calories. Primarily, this will involve drinking my shakes a little quicker, so I can start the fourth shake of the day earlier and thus not go to bed feeling too full.

I’d most like to be summarizing my exercise next week without a tinge of regret. I need to continue with the C25K program and log at least one other decent workout for that to happen. I am finding the runs tiring, and I know they are doing more good than yoga, so I can accept that I may need some periods of rest while my body adjusts to this. So, if do my runs, and close all my rings each day, that would be a solid week.

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Cat Corner

A rare instance of all three of my babies photographed together. You can caption Gryff’s expression yourself! 😜ᓚᘏᗢ


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