Journal

Fat to Fit: Week 49

October 18th – October 24th, 2021

I’ve settled into my Huel for nutrition life nicely and am finding success with running. It may have taken me a year to figure out a sustainable lifestyle, but I feel optimistic that I have discovered a healthy, sustainable lifestyle that suits me. This week will be about maintaining my good habits and reaping the benefits.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 179.0 lbs.

Body Fat: 31.0%
Muscle Mass: 116.0 lbs.

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Monday 18th

Workout and Movement:
Exercise Ring: 46/30
Move Ring: 733/700
Total steps: 9,464

After my weekend of two runs, I didn’t exercise today. I did make sure my rings were closed, though. To do so, I used my Desk Cycle while I worked at my desk. I also got plenty of steps in at work and doing a few things around the house. Right before bed, I marched on the spot to get those last few move calories. I’m not having another day where I miss closing my ring by just a few calories. I can’t, or I won’t earn my October badge!


Nutrition:
Calorie Intake: 1,640/1,764
Fat: 29%
Carbs: 48%
Protein: 23%

A new week, but the same old menu! I went for snacks rather than a fourth shake today. I felt peckish and decided on that path. I don’t mind doing this, as my snacks were healthy, and I got to nearly 1,800 calories without doing my nutrition much damage. I found a stash of Soylent bar in a bag I cleaned out, so I ate a couple of those. They seem never-ending – I always think I’ve eaten the last one and then find more!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and salted caramel shake (Mixed)- 400 calories
Dinner: Huel tomato and herb with Mexican chili (mixed), Hot and Savory – 400 calories
Snacks: 2x Soylent Squared bars and 2X Apple and Cinnamon Nutri-Grain bars – 440 calories

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Tuesday 19th

Workout and Movement:
Exercise Ring: 48/30
Move Ring: 717/700
Total steps: 9,550

I was pretty busy writing tonight, so I didn’t fit a workout into my schedule. Instead, I relied on a hectic workday and other general movements to close my rings. Ideally, I would have run today, but the night was almost over by the time my writing muse was done with me. Luckily, I had been working with my Desk Cycle to rack up some ring stats. I did have to do a few minutes of marching around the house before bed to close my move ring. Nothing like walking around the house enthusiastically while brushing your teeth!

Nutrition:
Calorie Intake: 1,770/1,764
Fat: 31%
Carbs: 42%
Protein: 27%

After some experimentation, I think my favorite flavor of Huel is mixing the banana and salted caramel together. It’s the right balance of both notes, and it tasted like a delightful piece of banana bread. It’s not too sweet; thus, the shake isn’t sickly. Personally, the salted caramel on its own is too sweet for me but mixed with any other flavor, and it’s delicious. Always good to have some of this powder on hand.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and salted caramel shake (Mixed)- 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Post Workout: Soylent Cocoa and Huel salted caramel (mixed) – 450 calories
Snack: Apple and cinnamon Nutri-Grain bar – 130 calories

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Wednesday 20th

Workout and Movement:
Active Calories: Avg. HR:
Exercise Ring: 52/30
Move Ring: 705/700
Total steps: 9,509

I had a similar day to yesterday – where I was busy at work and then wrote for most of the evening. When I got home from work, I watched the Manchester United match and ended up falling asleep afterward. By the time I awoke, my whole schedule was off! I got to work to meet my writing goals while cycling simultaneously.

When I purchased the Desk Cycle, it wasn’t supposed to replace other exercises but supplement my movement as I spend a lot of time at my desk. This has been especially true over the past month. Alas, the most recent iOS updates have meant my Desk Cycle efforts are counting toward my rings like never before.

Consequently, I am not forced to do something else to close my rings each day. A few months ago, I would have performed a yoga workout or even done a few minutes on the treadmill to get my move calories. With better tracking, I am now wondering if I was burning too many calories for what I was eating? That doesn’t sound right, but I am now eating more, exercising less, yet losing weight. It could be down to starting to run, though. In short, there’s a lot about my body I’m still learning.

Nutrition:
Calorie Intake: 1,780/1,764
Fat: 30%
Carbs: 45%
Protein: 25%

My days are predictable and I am okay with that. Happy to be drinking my Huel and eating up my Nutri-Grain bar supply!

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

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Thursday 21st

Workout and Movement:
Exercise Ring: 44/30
Move Ring: 444/400
Total steps: 6,422

I arose this morning feeling off, so I took a sick day and spent most of it napping and relaxing. I didn’t even write much! I got my move calories with some short walk around the apartment and a mindful cooldown to stretch my body. There’s not much else to say in the movement section when I barely moved!


Nutrition:
Calorie Intake: 1,400/1,764
Fat: 36%
Carbs: 38%
Protein: 26%

I took in fewer calories today as I barely moved (hence the smaller goal), and I wasn’t feeling hungry. Luckily Huel is a fantastic food source when you’re not feeling quite right. It is easy to grab a pre-made shake that is nutritionally balanced. Probably a few things that are better for you. I had a couple of almonds packs as a snack as they are high in calories but also, I was craving salt. Yes, they were low sodium, but that’s what I have in the house!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and salted caramel shake (Mixed)- 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Snack: 2X Almonds, lighted salted – 200 calories

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Friday 22nd

Workout and Movement:
Active Calories, Indoor Walk: 157 Avg. HR: 118
Exercise Ring: 64/30
Move Ring: 624/600
Total steps: 7,511

I felt slightly better overall today, but still not anywhere near 100%. So, I kept my move goals low and took things a bit easy. Once the evening came around, I felt well enough to walk on my treadmill for a slow walk. I set the pace to 2.5 mph, so it was a light stroll rather than the brisk walk I usually do. I walked until my exercise ring was closed to achieve that. I then set my move goal back to 600 calories, believing I could do it. While on the phone later, I walked around my apartment and did a little marching before I retired for the evening to get those last few calories. I am behind on my fitness goals this week, but I could not have predicted that I would feel under the weather for two days.


Nutrition:
Calorie Intake: 1,600/1,764
Fat: 28%
Carbs: 45%
Protein: 27%

I wasn’t feeling my best today, so having Huel on hand was a great tool. I kept using the caffé latte Huel for breakfast as I wasn’t having a coffee, and the last thing I wanted was a caffeine withdrawal headache. I got back to my regular calorie intake today, which was easy with some shakes. I went for banana shakes today as that’s what I felt would be good last night when I made them 🙂 I did have some hot and savory after my walk, and my enjoyment of it showed how much better I was feeling.

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

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Saturday 23rd

Workout and Movement:
Active Calories, Indoor Walk: 65 Avg. HR: 107
Active Calories, Indoor Run: 253 Avg. HR: 151
Exercise Ring: /5330
Move Ring: 643/600
Total steps: 8,449

Finally, back to feeling like a human, so I knew I had to get a run in today as I hadn’t done one all week. First, though, I did a short slow walk while my Huel steeped at lunchtime. I had the setting at 2.5 mph, just like yesterday. The walk was intended for nothing more than get my body moving. Once again, my treadmill comes in handy!

Week four of the Couch to 5K program had a demanding schedule. The routine is 5-minute walk warmup, 2x run 3 mins | walk 1.5 minutes | run 5 minutes | walk 3 minutes, followed by a 5-minute walk cooldown.

After not running for a week, I found this run very difficult. I walked at 3.1 mph and then started my first run at 4.8 mph, my typical running speed. I struggled to make it to the end of those 3 minutes, breathing hard and knowing I physically couldn’t do that for 5 minutes. After my short walk, I started the next run at 4.5 mph, hoping that would be the right place to make the run challenging but manageable. It was a fight to keep my legs moving and pound out those meters. I had to focus on the treadmill, at my feet, to make sure I didn’t fall. I had the football on the television, but running needed all my attention.

The 3-minute recovery walk was one of the greatest gifts! I needed every second of it to catch my breath and get some energy back in my legs. I kept the pace for the second 3-minute run, and at one point, I noticed I was near the end of the treadmill and had to dig deep to keep my legs turning over. My symptoms were all related to poor cardio health. For the last 5-minute run, I increased the run slowly to 4.5 mph, as I was still recovering from the 3-minute run when the long run started.

Running is more demanding mentally than doing a HIIT workout, and I am proud of battling to get the most out of these 31 minutes as I could. I earned my run record badge for my effort. This is an achievement I hope to break frequently over the next few weeks.

Nutrition:
Calorie Intake: 1,720/1,764
Fat: 28%
Carbs: 47%
Protein: 25%

As it’s the weekend, and as had become tradition, I enjoyed some cold brew in my morning Huel. It adds a creaminess to the shake, and I like the extra coffee flavor it adds. I stuck with eating Hot and Savory for lunch and dinner, which I prefer to do at the weekends. Having a shake later in the evening is a lovely way to get those last 400/450 calories. It’s like having a beverage at night, which is much easier to incorporate into a day than a pot of Hot and Savory!

Breakfast: Huel caffé latte shake with cold brew – 520 calories
Lunch: Huel yellow coconut curry, Hot and Savory- 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel berry shake – 400 calories

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Sunday 24th

Workout and Movement:
Active Calories, Indoor Walk: 156 Avg. HR: 104
Exercise Ring: 91/30
Move Ring: 677/600
Total steps: 11,318

I considered doing a second run today, but the recovery time after yesterday was long, so I decided to do a run every other day until I catch up. This will take some time, but it’s the best way to build cardio health without causing injury.

This morning I got on the treadmill and walked while I was watching Manchester United play Liverpool. Well, for the first half. I think walking was the only thing that kept me from crying. I walked at 2.5 mph, as I was concentrating on the match and not my exercise. I tend to lose my footing more at higher speeds when I don’t focus on the treadmill. For strolling, I was impressed by the stats. Getting an average heart rate over 100 BPM was unexpected, and burning over 150 calories was a nice bonus. I should do this during all of United’s matches!


Nutrition:
Calorie Intake: 1,770/1,764
Fat: 30%
Carbs: 46%
Protein: 24%

I made another cold brew special for this morning. The additional calories are not offputting, and it may be that I make this more frequently. Or, I may play around with adding coffee to avoid the other additions cold brew brings. I do prefer to have my coffee in the Huel rather than a separate beverage. Easier to have it in one. Winter is here, though, so maybe I want to keep a hot drink in my meal plan!

I stuck with the yellow coconut curry Hot and Savory as I am trying to make my sweet and sour last until the Mac and Cheeze flavor is released in the US – then I can get another shipment to get me through the next few months. As I just commented, it is getting cold here – temperatures were close to freezing last night, so there may be more Hot and Savory eaten during the coming months for warmth. I also tend to eat more when not working, and with the holidays coming up, I may want some Hot and Savory for breakfast (I am still hoping for a breakfast flavor!)

I added some Soylent to my shake tonight to round off the week. I did this to use up my Soylent stock, as I find Huel far more filling, which is why it’s my primary meal replacement. I have also adjusted to the grittiness of Huel, and it’s something I crave.

Breakfast: Huel caffé latte shake with cold brew – 520 calories
Lunch: Huel yellow coconut curry, Hot and Savory- 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel banana and Soylent cacao (mixed) shake – 450 calories

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Week’s Reflection

I’m happy with my nutrition this week. A few times, I got the munchies and found myself craving salt. I started adding garlic salt to my Hot and Savory portions, which did seem to correct the issue. However, I did order some snack packs of crackers to fill that void in the future. I only want to consume a snack a day with my 4 Huel meals, so it’s good to have that variety available. I am also not a massive cracker fan, so I hope that will help me not eat more than two packs at a time! We shall see. If I am overeating my snacks, I shall take them to work and consider them a donation to my colleagues.

Movement stats this week are a bit of a disaster. Frontloaded with opting not to workout was made worse by illness. Now I am again behind on my C25K program, which is disappointing to me. I should be finished with week five, not stuttering at the beginning of week four. However, if I do every other day of running, I think I will catch up by the end of week nine. Either way, it’s an excellent way to keep building fitness and eventually speed. My May target for a half marathon is going to approach quickly.

Whatever I am doing right now, it’s working. My weight was taken before I fell ill, so the drop wasn’t due to a lower calorie intake day. Hitting 179 lbs. even is something I smiled at. It’s the lowest I have been all year, and I’m grateful to myself for persisting and constantly working to figure out what I need to do to change my life sustainably. And of course, I appreciate the commenter that suggested upping the calories – that is working for me and helping make the Huel life an enjoyable one.

Upcoming Week

Potential Roadblocks

With Hallowe’en next weekend, there will be a lot of high-calorie items around me this week. Between work and trick or treating, I am going to have to dig deep not to overeat. Moderation is the key to getting through this next week without destroying all the progress I have made.

I am feeling much better, and my body feels good after not running today. I should be able to get into a good routine this week.

Desires

This week, I want to manage any treats by keeping them to 200 calories per day and not exceeding three days of unhealthy surprises! If I can do that and keep on with my meal replacement plan, this will be the healthiest October of my life.

As for runs, I want to get four in next week, so I am getting back on track with my program. I am making a pact with my friend to do an Apple Fitness workout every day in November (we did this in June), so I know that my fitness will be well taken care of after next week. I will be deep into writing this week, but I hope I can maybe do at least a walk or a yoga routine on the running off days.

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Cat Corner

Life is hard when you’re a little cat. Thank goodness Mum’s shoulder is available as an extra pillow! 😴ᓚᘏᗢ


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