Journal

Fat to Fit: Week 48

October 11th – October 17th, 2021

After falling behind on the C25K program, this week is about turning things around and getting back on track. With adopting a near-100% meal replacement diet, my nutrition is taking care of itself, so my focus needs to be on getting high-quality exercise. Too many times, I’ve taken the easy approach to close my Apple Watch rings; if I want to get fit, I have to earn it.

Body Stats:

Highest Lifetime Weight: ~225 lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 179.6 lbs.

Body Fat: 31.1%
Muscle Mass: 116.4 lbs.

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Monday 11th

Workout and Movement:
Active Calories, Indoor Walk: 122 Avg. HR: 111
Active Calories, Strength AF+: 153 Avg. HR: 125
Exercise Ring: 87/30
Move Ring: 722/700
Total steps: 7,531

It was a desk job at work today, with little need for me to be in the lab. Consequently, I didn’t rack up as many steps and move calories as I typically do. Therefore, as soon as I got home, I got on the treadmill for a 30-minute walk. I watched the first episode of Ted Lasso during my walk, so it was an enjoyable experience. I set my walking pace to 3.1 mph as per usual. I wasn’t aiming to break a sweat or get my heart rate too high. Instead, I was looking for some movement after sitting for several hours.

I shamefully haven’t done a proper strength workout since August 16th, and I thought today was about time for me to break that unnecessary streak. I selected a 30-minute workout with Amir, who is one of my favorite strength trainers. His routine was structured into three blocks, with four moves apiece. You perform the four moves, then repeat them in the opposite direction. I handled the first set reasonably well, but my arms and core were burning halfway through set two. When we reached the pushups, my arms and shoulders were on fire. I struggled through the last of the shoulder presses on round two as well. I have lost a lot of strength in the past two months! There was a significant amount of core work in today’s sets, so I am confident I will feel that burn tomorrow.

I was pleased with my effort, demonstrated by hitting over 150 BPM a few times during the workout. There were a few moves when I was in pain (the good kind), and I just mentally battered through it. There’s hope for me yet! I feel great knowing I have done some proper exercise, and I am ready to run tomorrow.

Nutrition:
Calorie Intake: 1,650/1,799
Fat: 30%
Carbs: 44%
Protein: 26%

I am loving my shake life and having one of the hot Huel flavors for dinner. I didn’t need any snacks today; I’ll perhaps use those calories tomorrow after running.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 450 calories

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Tuesday 12th

Workout and Movement:
Active Calories, Indoor Run: 176 Avg. HR: 136
Active Calories, Indoor Walk: 208 Avg. HR: 127
Exercise Ring: 69/30
Move Ring: 848/700
Total steps: 10,8/43

Day two of the week, and I am for once in a long while determined to exercise. On the agenda today was starting week three of the couch to 5K program. Yes, it took me three weeks to do two weeks of running, but I can make that up. Even if I don’t and keep on track now, it’s excellent progress. Running a half marathon in May is my goal, so there’s a long way to go on my running journey!

The runs today were structured as follows: 5-minute walk warm-up, 2x run 1/2 minutes | walk 1 1/2 minutes | Run 3 minutes | walk three minutes, 5-minute cooldown walk. My chosen speeds were: 3/1 mph for walking and 4.8 mph for the runs.

I felt good until the last 30 seconds of the first 3-minute run. At that point, my legs were hurting quite a bit. I was relieved when it was time to walk! Such was my exhaustion that for my second 3-minute run, I reduced my speed to 4.5 mph. It doesn’t seem like much of a drop, but it was what I needed to feel comfortable, and it helped tremendously with the pacing.

Consequently, I was able to get through the run successfully. My heart rate is still hitting the 160s during the runs, so I know I am not slacking off during these. The sweat can attest to that too! I will aim to do all the runs at 4.8 mph on Thursday.

After my 5-minute cooldown, I switched the tracking to a walk, which I performed at 3.1 mph, and watched Ted Lasso (I did that during the run too). I walked until the episode was over. Fortunately, my rings were closed by then too! Not entirely sure why there is a spike in my heart rate a couple of times during the walk – probably just a bad reading on the watch.

Nutrition:
Calorie Intake: 1,650/1,799
Fat: 31%
Carbs: 42%
Protein: 27%

When something is working for you – there’s no need to change it up! I feel great about this calorie intake, and I’m more than willing to drink more Huel if I feel hungry, especially after a long workout. I enjoy mixing up the powders to make new flavors too.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and salted caramel shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Soylent cacao and Huel salted caramel (mixed) – 450 calories

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Wednesday 13th

Workout and Movement:
Active Calories, Indoor Walk: 356 Avg. HR: 120
Exercise Ring: 73/30
Move Ring: 746/700
Total steps: 9,798

For exercise today, I got on the treadmill and set a fast walking pace of 3.1 mph. At least, it’s quick for me! I watched a couple of episodes of Ted Lasso while I walked to make the time dissolve. From a cardio perspective, this walk was a perfect low-intensity workout. My heart rate sat around 125 BPM for the hour, and I had a nice sheen of sweat. When I finished my walk, I only had two move calories to earn!

I must say, buying a treadmill was one of my best investments. If you’ve followed my journey, you’ll know that I adore marching at home to get my rings closed. Now that I have a treadmill, I walk on that instead. It’s a far better workout but requires the same mentality. I am already feeling the benefits of having this machine here. I did debate joining a gym, but with COVID and my general laziness, I reasoned having a treadmill in my living room would be better.


Nutrition:
Calorie Intake: 1,600/1,799
Fat: 30%
Carbs: 40%
Protein: 30%

I barely thought about food today and reached for a shake each time I felt a little hunger. That’s the beauty of making shakes the day before – there’s no decision-making process in the moment. It diminishes the chance of deviation to something tastier in the freezer.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Huel salted caramel shake – 400 calories

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Thursday 14th

Workout and Movement:
Exercise Ring: 37/30
Move Ring: 722/700
Total steps: 7,555

I didn’t log a workout today as I was busy in the evening. I did get plenty of movement to ensure my rings were closed before I went to bed. Burning 700 move calories without a workout is challenging! The fact that I managed it without getting on the treadmill or lifting weights attests to how busy my day was.


Nutrition:
Calorie Intake: 1,720/1,799
Fat: 29%
Carbs: 43%
Protein: 28%

It was a near 100% Huel day. One snack in there as I had the munchies!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel chocolate shake – 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Evening: Huel salted caramel shake – 400 calories
Snack: Blueberry Nutri-Grain bar – 120 calories

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Friday 15th

Workout and Movement:
Active Calories, Indoor Walk: 523 Avg. HR: 121
Exercise Ring: 107/30
Move Ring: 740/700
Total steps: 11,202

I spent the day writing both this blog and some creative pieces. Consequently, I was at my desk a lot. As a result, I needed a massive effort to close my 700-calorie move ring. To the treadmill I went, determined to walk until it got the notification that I had met my goal. I had foolishly recently eaten, so getting the next run-in wasn’t on the cards. I’m going to pay for that when I run tomorrow and Sunday.

Anyway, I watched television and activated my determination to get through this long walk. I notice that despite walking at the same pace as usual – 3.1 mph – my heart rate isn’t as high as when I started using the treadmill. Back then, my heart rate was hovering around 140 BPM, and tonight my BPM was 120-125 BPM for most of the walk. Is my fitness improving?

The walk was challenging; I felt exhausted by mile 3, but I wanted those rings closed, so I kept going. Sweat trickled down my back, and my water bottle emptied. I may have left it late, but I put in a decent effort today.


Nutrition:
Calorie Intake: 1,600/1,799
Fat: 29%
Carbs: 44%
Protein: 27%

Another 100% Huel day in the books. I had the day off today, so I was able to have Hot and Savory twice today. Tomato and herb has never been a favorite, and after today I’ve decided never to rebuy this flavor. It’s not bad, there’s just an ingredient that doesn’t soften, and I find I have to chew it. It’s highly unpleasant to me. I tried steeping it for 20 minutes, but it didn’t rectify the situation. I have another bag to consume, so I’ll be mixing it with the Mexican chili as that seems to be far better. Soon, Mac and cheeze flavor will be released in the US, and I can mix the chili with that (it’s gone down a treat in the UK) to lower the spice.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel tomato and herb, Hot and Savory – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel banana and salted caramel shake (mixed) – 400 calories

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Saturday 16th

Workout and Movement:
Active Calories, Indoor Run: 170 Avg. HR: 136
Active Calories, Indoor Walk: 200 Avg. HR: 121
Exercise Ring: 73/30
Move Ring: 714/700
Total steps: 9,632

Time for run two of week three of the C25K program. It was a formidable mental barrier to force myself to do this run, but I felt accomplished once it was completed. The second three-minute section was challenging, and I had to dig deep to get through it. During that run, my heart rate hit 169 BPM – the highest I have seen in a very long time. Unlike Tuesday, I maintained the 4.8 mph pace throughout this session, so there was an improvement.

I switched to a walk once the 5-minute cooldown was complete, keeping the speed at a steady 3.1 mph. I was hoping for around a 30-minute walk but kept going until I burned 200 move calories as it was a nice round number. I’m thrilled with this method of working out, as I can see and feel the benefits of these short runs and treadmill walks already.

Nutrition:
Calorie Intake: 1,860/1,799
Fat: 30%
Carbs: 45%
Protein: 25%

Like last weekend, I made a deluxe shake for breakfast. I wanted the same again. I measured out 12 fl oz. of cold brew into my blender bottle and topped it off to the 500mL line with water. To this, I added my standard two scoops of caffé latte Huel powder and gave it a shake before letting it rest in the fridge overnight. The result is a decadent morning beverage with a beautiful mild creamy coffee flavor. Many Huel drinkers make their shakes with milk, and I see the appeal. It does make the shake thicker and creamier. I choose not to as I don’t want the extra calories, and I like how it tastes mixed with water. It also saves me from having to buy milk!

I had lunch pretty late in the afternoon, so I added the last veggie burger I had in the freezer to my pot of Mexican chili. It was gratifying and not too spicy with the burger mixed in.

Breakfast: Huel caffé latte shake with a serving of cold brew – 520 calories
Lunch: Huel tomato and herb, Hot and Savory with a Dr. Praeger’s Heirloom bean burger – 540 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Banana and salted caramel shake – 400 calories

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Sunday 17th

Workout and Movement:
Active Calories, Indoor Run: 152 Avg. HR: 130
Active Calories, Indoor Walk: 218 Avg. HR: 121
Exercise Ring: 68/30
Move Ring: 673/700
Total steps: 8,953

Due to my laziness this week, I needed to do run three today! Ideally, you have a day of rest between runs, but I am already a week behind and didn’t want to increase that deficit further.

The lack of rest meant I almost hit a wall on the second three-minute run. I had to count to four over and over to keep my feet moving and not fall behind the pace. If I didn’t have a treadmill, I know that my rate would have slowed to a jogging pace that would barely be faster than walking. I know that I will have to switch to running outside one day, but for now, the treadmill has many benefits!

After my run, I continued walking at 3.1. mph. I started watching an episode of Ted Lasso when I started my run, and I kept walking until the second episode finished. Despite taking on a protein shake before my run, I was famished and exhausted after this hour of exercise was complete. I needed a good two hours to recoup from it! I’ll take that as a good sign. I’ll be sure to take the day off from running tomorrow to let myself recover.

Nutrition:
Calorie Intake: 1,740/1,799
Fat: 26%
Carbs: 44%
Protein: 30%

I mixed things up today by starting with a banana shake! I know; I should have prepared you for such a revelation! In all seriousness, it was a typical weekend day with two servings of Hot and Savory and a couple of shakes. Before I ran, I took on the Pure Protein shake as I was hungry. After taking that extra drink on board, I felt much better, and it helped me kick that run’s butt. 🙂

Breakfast: Huel banana shake – 400 calories
Lunch: Huel sweet and sour, Hot and Savory – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Huel chocolate and vanilla shake (mixed) – 400 calories
Snack: Pure protein strawberry shake – 140 calories

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Week’s Reflection

My nutrition was great this week with a near 100% Huel diet. I’m a few weeks into the lifestyle now, and I love it. It’s simple and prevents me from eating junk food, no matter how well it may be within my calorie budget. I’m feeling great on 1,800 calories and adjusting to four meals a day too.

I had to dig deep at the end of the week to get my runs in. While achieving this is something, It’s not exactly ideal. Overall, though, I can be pleased with my commitment to exercise this week. I finally did a strength workout, and I got a long walk in, as well as my three runs. That’s a pretty great calorie burn!

I was very excited to see the scale shift downward to under 180 lbs. again. It has taken a while to creep back below that threshold. The combination of running, consuming meal replacements, and upping my intake to ~1,800 calories seems to be a successful combination for me.


Upcoming Week

Potential Roadblocks

No issues with keeping up with my meal replacement diet, other than I am down to my last bag of sweet and sour Hot and Savory! I hope I won’t need to order any more H&S until the Mac and Cheeze flavor is released stateside, so I’ll be eating more yellow coconut curry next week! Not much of a roadblock, but I will need to ration my favorite flavor in the meantime.

I’m feeling fit and healthy, so I shouldn’t have any issues completing week four of C25K next week.

Desires

I’m pretty happy with how things are going and my overall commitment to this journey. Drinking my shakes and getting my C25K runs in are kick-starting my journey, which I find highly motivating. In both prongs of my desires, I want nothing more than consistency. The runs will be challenging next week, with the running segments being 3 and 5 minutes. I hope to dig deep and keep going and not be afraid to slow the run down rather than quit.

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Cat Corner

I moved this cat bed next to me on my desk. Since then, Toodles has practically lived in this spot. Her adorability is highly distracting and she knows it! 💞💤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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