Journal

Fat to Fit: Week 47

October 4th – October 10th, 2021

I was pretty lazy last week and failed to do the exercises that I intended. I am only just starting the C25K running program and find myself behind! Luckily my nutrition was pretty good, as I mostly consumed Huel and Soylent for my calories. It is another week of trying to develop good exercise habits and find the motivation to sustain them.

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 181.0 lbs.

Body Fat: 31.2%
Muscle Mass: 116.6 lbs.

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Monday 4th

Workout and Movement:
Active Calories, Indoor Run: 194 Avg. HR: 137
Active Calories, Indoor Walk: 186 Avg. HR: 121
Exercise Ring: 71/30
Move Ring: 885/700
Total steps: 11,743

After slacking off last week, I got my butt back on the treadmill to continue my C25K training. I am still in week two, so the structure remains the same: 6x 1.5 minutes, walk 2 minutes, with a 5-minute walking warm-up and cooldown. As usual, I set the walking pace to 3.1 mph and the running speed to 4.8 mph. From my heart rate trace, the intensity difference between the walk and the run is evident, where I have to give everything to get through the last two cycles.

I am delighted with the attitude I brought to this, as honestly, running was the last thing I wanted to do. It takes a great deal of determination to do these!
After my run, I walked for another 30-minutes or so. I’m watching Ted Lasso while I do these runs and then watch one more to walk to. My heart rate steadily declined as the walk progressed, showing a long recovery from my run.

Nutrition:
Calorie Intake: 1,780/1,806
Fat: 30%
Carbs: 45%
Protein: 25%

A typical day for me which is full of meal replacements. My routine has changed dramatically in just a few weeks! I always make my shakes the night before as I like them thicker, and I think it makes them more flavorful. Shakes don’t last longer than a day, so I’m committed to drinking them within the next 24 hours when I make them. In that sense, I’m always set up for success because I’m making meal decisions in advance, so cravings cannot influence my meal choices.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 450 calories
Snack: Strawberry Nutri-Grain bar – 130 calories

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Tuesday 5th

Workout and Movement:
Exercise Ring: 49/30
Move Ring: 722/700
Total steps: 9,716

I took a day off after yesterday’s run. Instead, I opted for using general movement and a 10-minute cooldown on the Apple Fitness app to close my rings. I was hoping they would release stretching only rather than mindful cooldowns on the app, but that didn’t happen this year. Pretty disappointed. Anyway, I was close to 10K steps today, which is usually enough to close my move ring. The exercise minutes were tracked from my Desk Cycle, which I used most of the night while playing Civilization VI.

Nutrition:
Calorie Intake: 1,730/1,806
Fat: 29%
Carbs: 47%
Protein: 24%

My diet was a success yesterday, so the only alteration I made was having a berry shake for lunch instead of a banana one. I love the variety that I get with Huel! Oh, and I added a little less Soylent to my fourth meal to help with the flavor balance. It might be perfect now.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 400 calories
Snack: Strawberry Nutri-Grain bar – 130 calories

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Wednesday 6th

Workout and Movement:
Exercise Ring: 47/30
Move Ring: 746/700
Total steps: 9,980

I am really into my Civilization game this week! Consequently, I played on my computer a lot again this evening. I worked with my Desk Cycle for several hours to mitigate my inactive choice, only stopping to hug a cat or get some substance. To do this, I set the resistance to level three, which is the threshold for me to spin without noticing or distracting me from my game and writing. Yes, I do both simultaneously (I write while the game processes).

Nutrition:
Calorie Intake: 1,730/1,806
Fat: 29%
Carbs: 47%
Protein: 24%

When it ain’t broke, don’t try ‘n’ fix it! Loving my meal plan and this new calorie limit. I haven’t gained any weight, so, for now, I’m delighted to eat more. My cravings are diminishing too – I’m not constantly looking for chocolate after dinner!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel chocolate and banana shake (mixed) – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 400 calories
Snack: Strawberry Nutri-Grain bar – 130 calories

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Thursday 7th

Workout and Movement:
Active Calories, Indoor Walk: 203 Avg. HR: 114
Exercise Ring: 59/30
Move Ring: 701/700
Total steps: 9,749

It got relatively late in the evening when I decided to hit the treadmill. Realistically, I could have run today, but I didn’t want to get hot and sweaty and energized right before bed! Excuses, I know! I did walk for over 45 minutes, though – yes, the length of a television show! I set the pace, as always, to 3.1 mph and just kept putting one foot in front of the other until my rings were nearly closed and the episode ended. I did have to do a couple of minutes of marching before bed to make sure I closed those rings! I made good choices today, and I am proud of myself for that.


Nutrition:
Calorie Intake: 1,800/1,806
Fat: 27%
Carbs: 52%
Protein: 21%

My friends decided that I should have something nice for my birthday and initially, we were going to go out for lunch. However, work wasn’t accommodating such a schedule, so we ordered brunch from Panera instead. I drank half my breakfast shake before the bagel and half afterward. I was hungry by dinner, so I made a 500-calorie portion of Hot and Savory for dinner. At the end of my day, I ate some Twizzlers because if you can’t have candy on your birthday, when can you?

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Panera asiago cheese bagel with cream cheese – 380 calories
Dinner: Huel sweet and sour, Hot and Savory – 500 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 400 calories
Snack: Twizzlers – 120 calories

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Friday 8th

Workout and Movement:
Exercise Ring: 55/30
Move Ring: 735/700
Total steps: 9,107

I did some weight training after work today, focusing on using the resistance bands I purchased a couple of months ago. I followed a YouTube video on doing a resistance band workout, as I am not adept at using them yet. The pace was slow, so I didn’t track it as an official workout as I didn’t want to inflate any numbers. However, my Apple watch thought it was a workout, so I must have worked hard enough. My upper body felt that good kind of sore by the end, and I was pleased by the techniques I learned. My flys are getting strong too. When I started, 3 lb. flys were challenging after the first set. Now, I can do 8 lbs., which is a remarkable improvement. However, I appreciated that many moves were more challenging than they were a couple of months ago with the 8 lb. weights.

Nutrition:
Calorie Intake: 1,799/1,788
Fat: 28%
Carbs: 48%
Protein: 24%

Back to normal today without any treats in there. However, my best friend got me an awesome Spiderman Blender Bottle! Isn’t it cool?

I am feeling great and enjoying my shakes with a good hot meal for dinner. I have quite a few bars in my house to eat up, so it was good to get through another Clif bar today too. It also had the benefit of hitting that chocolate fix that I suddenly craved.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 400 calories
Snack: 3/4 Cool mint chocolate Clif bar – 188 calories

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Saturday 9th

Workout and Movement:
Exercise Ring: 62/30
Move Ring: 745/700
Total steps: 10,505

I was busy today, out and about, walking around a nearby town. I strolled around the village, visited a used book shop, and grabbed a coffee while reading outside. It was a super day and perhaps one of the last few that would warm enough to do this. It was lovely to be outdoors and take in the world. I think pandemic brain made me more reclusive than ever before, and it’s hard to shake off! I was surprised that my jaunt out and about gave me so many exercise minutes and move calories, but there you have it. I only had 200 move calories to get by the time I returned home. I got those from doing about of housework and playing with my cats!


Nutrition:
Calorie Intake: 1,710/1,806
Fat: 25%
Carbs: 55%
Protein: 20%

I decided to eat a few more snacks into the weekend instead of a fourth meal replacement meal. It’s an excellent way to use up some items that I have filling my larder!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel sweet and sour, Hot and Savory – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Snack: Peanut butter banana Clif bar, strawberry Nutri-Grain bar, and 3 Twizzlers – 510 calories

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Sunday 10th

Workout and Movement:
Active Calories, Indoor Run: 202 Avg. HR: 134
Active Calories, Indoor Walk: 342 Avg. HR: 126
Exercise Ring: 110/30
Move Ring: 948/700
Total steps: 12,209

Finally, it’s time to get that second run of the week in, making me officially a week behind. As it’s been a few days away from running, I had a lot in the bank to get through this run. I don’t know how, but it seemed to go by very quickly once I started. Nothing about it was “easier” I think I am mentally coping better with the extreme cardio running provides. Burning 200 move calories in under 30 minutes makes me ecstatic.

As usual, I followed my run-up with a walk. Today’s was longer than my typical 30-minutes as my move ring needed a bit of work. I also felt that I could push a bit harder today as it had been a lighter week in terms of exercise. With my heart rate hovering around the upper 120s for the hour, I know I got some excellent low-intensity cardio in today. Not a bad way to end the week.

Nutrition:
Calorie Intake: 1,810/1,799
Fat: 32%
Carbs: 42%
Protein: 26%

It’s the final day of the week, and I started by doctoring my Huel shake with some cold brew. It made the shake thicker, creamier, and the coffee tasted enhanced. Utterly excellent, and something I will make again. I also modified my Hot and Savory dinner by adding in some Trader Joe’s meatballs. Delicious adaptation that I’ll do again until they are used up.

Breakfast: Huel caffé latte shake with cold brew – 560 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel tomato and herb with Mexican chili (mixed) and meatballs, Hot and Savory – 500 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 250 calories

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Week’s Reflection

It was a wonderful week for nutrition! Considering it was my birthday, I could have fallen off the wagon easily. A trip to the pub, a restaurant, or ordering take-out. Heck, even ordering a chocolate brownie from Panera was an easy route for me to take. Instead, I stuck to my plan. I now believe that enjoyment from food is so far too fleeting to be worth overeating. For me, getting rid of these last 20 lbs. once and for all will make me feel better than any food.

This week, I wanted to catch up on my couch to 5K running plan, and I achieved that. I also got in some weight work, time outside, and a few walks on my treadmill. I’m satisfied with this effort, though I’d rather be impressed with myself. Nonetheless, it wasn’t a bad week. Getting back on track with running was significant, as if I’d lagged further behind, it would be hard to keep up with that commitment.

Upcoming Week

Potential Roadblocks

Nothing that could hinder my meal replacement plan next week! Further, my body feels great — no excuses to not get my three runs in next week.

Desires

I want to keep up with my four meal replacement meals per day. In doing so, I consume 1,600 calories without thinking about things, leaving a 200 calories surplus for a snack if my hunger needs it. I want to keep enjoying my shakes as I do now and the Hot and Savory range. Bringing Huel into my life has made this massive section of my well-being simple, and I could not be more grateful for that.

Next week, I want to complete all three runs for week 3 of the C25K program. That is the bare minimum that I will find acceptable. Additionally, I wouldn’t mind doing a strength workout on Apple Fitness. It has been way too long since I did one, and I can tell my muscle mass is waning due to my lethargy. If I can do those four exercises and close my rings each day, I’ll be happy.

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Cat Corner

I present to you my precious angel, Raven. She has her toy and is ready for a sleep after a long, hard day. 🥰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! 🤗

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