Journal

Fat to Fit: Week 50

October 25th – October 31st, 2021


Illness set me back quite a bit last week. Nutrition-wise, I stayed the course. However, my physical efforts were greatly diminished by two days of necessary stagnation. Consequently, I am once again behind on my C25K program! I’ll have to do extra runs over the next couple of weeks to get back on track. I was thrilled to see my weight drop last week – showing that the Huel and running lifestyle agrees with me.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 179.2 lbs.

Body Fat: 31.0%
Muscle Mass: 116.2 lbs.

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Monday 25th

Workout and Movement:
Active Calories, Indoor Run: 226 Avg. HR: 141
Active Calories, Indoor Walk: 166 Avg. HR: 120
Exercise Ring: 69/30
Move Ring: 859/700
Total steps: 12,581

Time to get a C25K run in! I am doing week four currently, and it requires a 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. I did this for the first time on Saturday, and it was brutal, with my lungs burning before I finished the first 5-minute run. Consequently, I played around with the speeds a bit more on this one to try and perform all the runs at a consistent rate.

As always, my walks were all performed at 3.1 mph, which is a good, brisk pace for me. Despite being 5’9, I have a relatively short stride. As for the runs, I ran the first 3 minutes at 4.6 mph and felt fairly comfortable, but I also knew I was close to what my body could handle. So, I dropped my speed to 4.5 mph for future runs. I had to dig deep, forcing myself to keep the feet turning over, and I felt immensely proud once this set was completed. Sweat dripped from me, and I needed water, but I did feel more in control than I did two days ago.

After my runs, I set the treadmill to 3.1 mph and walked for half an hour. The intent was two-fold. First, I wanted to cool down from the run in a controlled manner. The other motivation was closing my rings before I prioritized other things for the evening. I walked for an episode of Ted Lasso and got my breath back reasonably quickly. Walking after a run helps my legs recover. Well, that, and a nice hot bath!

Nutrition:
Calorie Intake: 1,650/1,764
Fat: 31%
Carbs: 42%
Protein: 27%

After adding cold brew to my morning Huel over the past two days, I decided to add a cup of coffee to my Huel today. I made the cup the night before when I prepared the shake and left it in the fridge overnight, as I wasn’t sure what heat would do to Huel. I added the coffee to my shake in the morning. It tasted amazing and is most likely the way forward. I see this as a great way to mix some flavors and still get my caffeine fix in the morning.

Other than mixing up my morning routine, it was a typical day for me. I gave chocolate Huel a try again, but it’s just a touch bitter for me. I reckon this is because Soylent chocolate is super sweet, so it’s not quite what I’m used to. Mixing it with salted caramel will cure this, however. I am feeling great and in no way hungry with this meal plan.

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

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Tuesday 26th

Workout and Movement:
Exercise Ring: 53/30
Move Ring: 685/650
Total steps: 9,334

I didn’t run today as I want to keep a rest day between runs. I did two in a row a couple of weeks ago, and it was a bit much for me then. With these longer runs, I imagine it would be a lot! So, I got my rings closed through a hectic day at work and a mindful cool down before bed. Tomorrow, I will run again and kick my movement into gear. I did, however, meet a milestone today – earning my 365-day move badge. Considering I’ve had my Apple Watch for just over a year, this badge demonstrates my commitment to closing my rings and the positive influence my watch has had on my life. Woo hoo!


Nutrition:
Calorie Intake: 1,488/1,764
Fat: 27%
Carbs: 47%
Protein: 26%

I did a bit of reading, and hot Huel is a thing, and many people have tried it. I was delighted to hear this as some hot chocolate Huel this winter would be great! Anyway, while boiling water is not recommended (reduces the nutritional value), some heat has been deemed acceptable by the CEO of Huel himself. So, I made my coffee, added it to the water with the powder last night, and left it in the fridge as usual. The coffee flavor this morning was intense, far more potent than what I experienced yesterday. After the initial “shock,” it became quite pleasant. However, some further experimentation is required to make my perfect morning drink without cold brew.

At work today, it was time to celebrate the October birthdays – which means there was cake. As is now tradition, I had a small center piece to limit the amount of frosting. Delicious and just enough to give that decadent bite but not enough to kill my nutritional progress.

For dinner, I finished off my current bag of tomato and herb Hot and Savory. I added more water than typical and left it to steep longer. The result? The most excellent portion I have had yet of this flavor. There might be hope for the tomato and herb flavor yet. Just as well, as I have another bag!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel tomato and herb, Hot and Savory – 500 calories
Snacks: Slice of chocolate cake – 188 calories

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Wednesday 27th

Workout and Movement:
Active Calories, Indoor Run: 237 Avg. HR: 139
Active Calories, Indoor Walk: 133 Avg. HR: 123
Exercise Ring: 59/30
Move Ring: 807/650
Total steps: 10,785

It was a mental battle to get on the treadmill tonight, but one I overcame knowing that I’d have to write about my day! I didn’t want to appear lazy 🙂 Today was the third run of week 4, so the same routine as Monday.
Based on how tough these week four runs have been, I didn’t want to increase my speed but rather feel in control of my runs. Otherwise, I don’t know how I will have the stamina to do longer runs in two days. To that end, I set my walking pace to 3.1 mph as usual and did all of my runs at 4.5 mph.

I was surprised that running at this speed didn’t kill me after the first five minutes. My motivation to exercise was negative, and then I was running, and I wasn’t dying in the process. The first 3 minutes felt within my control, and I was surprised that the first five-minute run too went without me feeling my legs were going to explode or fall off. I did hit the pain barrier during the final five-minute run, but I knew I could keep going and complete it. I suppose that’s how this program works – you get comfortable with a set of runs, and then you step up to feel pushed.

As per usual, after my run, I walked for 20 minutes to cool down. My rings were closed while I was walking, but I kept going to offset a bit of stagnation yesterday.

Nutrition:
Calorie Intake: 1,830/1,764
Fat: 31%
Carbs: 44%
Protein: 25%

My friend, the baker, made a delightful cinnamon sugar yellow cake for us today. I paired it beautifully with a cup of coffee as a mid-morning treat. I also had a new snack delivered this afternoon – Cheez-it Snap’d. Since starting Huel, I’ve craved salt like never before (I never add salt to my food). I probably got plenty from all the processed meals I’d eat. Anyway, I searched for a salty snack, and I found these. I am not a fan of crackers, yet Snap’d looked more like a chip than a standard cracker, so I thought I’d give them a try as a savory snack. I am stunned. These are amazing, and for only 100 calories per pack, I could not be happier.

Other than these deviations, I had my typical shake day! I lowered the average calorie count for my last shake, so I didn’t overeat.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and chocolate (mixed) shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel salted caramel and Soylent cacao (mixed) – 350 calories
Snacks: Slice of cinnamon sugar cake and a bag of Cheez-it Snap’d – 280 calories

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Thursday 28th

Workout and Movement:
Exercise Ring: 56/30
Move Ring: 717/650
Total steps: 9,183

It was a night off from running, which I was grateful for. I am feeling exhausted this week. Partly, it’s the weather turning to winter within just a few days – we’re hitting freezing temperatures at night already. It’s also because work has been hectic. At the moment, I do not get a break between the moment I start and when I leave! Of course, I prefer to be busy than quiet, but it means that I am exhausted when I get home. I’ve been doing some Apple Fitness Cooldowns at night along with lifting my new 10 lbs. weights. Yes – I finally purchased some new adjustable dumbbells that will last me pretty much forever. I closed my rings today by amassing a lot of steps and using my Desk Cycle.


Nutrition:
Calorie Intake: 1,650/1,764
Fat: 31%
Carbs: 45%
Protein: 24%

It was a typical day for nutrition, centered around Huel and a 100-calorie snack for some salty goodness. It used to take me a solid hour to drink a shake, but I can drink my breakfast shake far quicker these days. Alas, it means that I am looking for my next shake by 1130. It’s why I am glad that I have four meals a day!

Not only is my sweet and sour sHot and Savory stock depleting, but I am into my last bag of coconut curry now too. So, I’m hoping Huel can deliver on their Mac and Cheeze mid-November timeline so I can have it as part of my next subscription.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry and chocolate (mixed) shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel salted caramel and Soylent cacao (mixed) – 350 calories
Snacks: A bag of Cheez-it Snap’d – 100 calories

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Friday 29th

Workout and Movement:
Exercise Ring: 41/30
Move Ring: 661/650
Total steps: 9,333

I planned on starting week five of my C25K program today but ended up waiving that option. It was another long day, and with the rain and cold, I didn’t feel motivated. Further, I guess I felt a bit blah for lack of a better term. I made sure those rings were fed, though. Plenty of steps and some Desk Cycle action while I finally had a decent writing session. I have been lacking in productivity this week, so I am in for a hard weekend of catch-up!

Nutrition:
Calorie Intake: 1,500/1,764
Fat: 29%
Carbs: 47%
Protein: 24%

The Friday before Hallowe’en, and I think work is trying to give us all type-2 diabetes. First, they presented us with a bag of candy and other Hallowe’en-themed gifts. Next, there were Paula’s donuts (a local Buffalo bakery), along with cider and coffee. As if that wasn’t bad enough, they then put out a bunch of M&Ms and Skittles along with a giant bowl of individually wrapped candy. Now, 100 or some people work on the site, but many were off, so there was a lot per person. I didn’t know any of this was happening, so I had to decide what my plan of attack was. I knew this week might throw up some challenges, but I didn’t expect massive donuts to be part of the equation! The first thing I did was give away any candy that I didn’t enjoy enough to be worth the calories. This was great and left me with about half the options. I didn’t eat a single piece all day!

I drank half of my shake and then selected a Boston crème donut from the massive selection that was available. I made the colossal mistake of eating the entire donut in one go. That was far too much sugar for me! The size of this donut kept me full until 2 PM! At that point, I drank the second part of my breakfast shake. From then on, it was a typical Huel day with a Hot and Savory meal, followed by the shake I was expecting to drink for lunch.

The bag of candy was left forgotten. Honestly, I’m proud of this day. There were so many donuts left that I could have taken half a dozen home. At another time in my life, I probably would have grabbed a couple for over the weekend. However, the benefit of eating the donut in one go was the sugar rush, crash, and slight stomach pain. It all taught me a lesson and made me decide that it wasn’t worth it. In the future, I’ll either eat it in two sittings or, better yet, split one!

Breakfast: Huel caffé latte shake – 200 calories
Lunch: Huel caffé latte shake – 200 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel berry shake – 400 calories
Snacks: Boston crème donut – 300 calories

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Saturday 30th

Workout and Movement:
Exercise Ring: 66/30
Move Ring: 670/650
Total steps: 8,909

Following a couple of days away from exercise, I needed to get on the treadmill today and do my first round of week five. Foolishly, I hadn’t charged my watch, so I treadmill walked while it charged, watching television in the process. My plan to run was thwarted by my upstairs neighbors inviting me upstairs for an impromptu Halloween party. Did I have a costume planned? Nope, so I threw something together and went upstairs to hang out with the lads for a bit. I danced and gathered a few exercise calories. Not running, but it was a lot of fun.


Nutrition:
Calorie Intake: 1,770/1,764
Fat: 30%
Carbs: 44%
Protein: 26%

After the donut as the bulk of my breakfast yesterday, I got back on track with today’s meal replacements. I am somewhat shocked at how a single donut made my body feel. This is a testament to how a month of mainly eating Huel has changed me physically. There was even some sluggish carryover today that I wanted to cleanse out. I unexpectedly went to a party this evening and did well only to drink two White Claws and avoid the various dips and candy available. It would have been so easy to fall off the wagon and enter a world of regret and bloating.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana and chocolate (mixed) shake – 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Huel salted caramel and Soylent cacao (mixed) – 350 calories
Snacks: 2x White Claw – 220 calories

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Sunday 31st

Workout and Movement:
Exercise Ring: 45/30
Move Ring: 656/650
Total steps: 6,523

I am finishing this week on an exercise downer. After the past two days, I should have started week five of the C25K – there is no excuse. However, I spent the day preparing for NaNoWriMo, cleaning the house, etc., for the week ahead. Time seemed to evaporate. Before I knew it, it was 10 PM, and I was staring at a 200 calorie move ring deficit. I should have jumped on the treadmill, but I instead marched on the spot. Mostly, I chose this because it was the easy option, but I also get ready for bed simultaneously by brushing my teeth and such. It took a while, and I regret not setting aside time to do a decent workout over the weekend.

I did complete my challenge for October, which was to close all three rings 30 times. Yay for that.


Nutrition:
Calorie Intake: 1,650/1,764
Fat: 31%
Carbs: 42%
Protein: 27%

Back to a clean day today, focusing on my meal replacements as the only source of nutrition. I craved something salty in the middle of the afternoon, but instead of having a packet of Cheese-It’s, I drank a glass of water and distracted myself with laundry. I find sticking to any meal plan challenging at the weekends when I am mostly indoors, as restlessness leads to snacking. This is something for me to combat during the winter months. Of course, it helps that I am keeping the cabinets clean and free of temptation. Yes, I bought some crackers, but I could’ve purchased Halloween candy, a cake, and a Chinese take-out. Just saying.

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

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Week’s Reflection

For a week full of trick or treating and plenty of distractions, I did well to limit the number of treats entering my body. It wasn’t the healthiest week I have had, but it could have been far worse. With my Huel shakes, I do manage my nutrition far better, so slipping in the mindset of, “we’ll I’ve had a donut, I may as week have a pizza too” is thwarted. I didn’t eat one piece of candy all weekend, which is a first for Halloween. This was especially hard as I had the bag of goodies from work taunting me.

Exercise wise it degenerated into a poor week for me. I started strong, getting the two runs I needed to make up for the shortfall last week. After that, though, I barely moved. I appreciate that it is very much winter, and the dark days and cold atmosphere make motivation more challenging, but I need to do better than this. I can self-motivate; I am a determined person. I just need to see it in the workouts that I do.

Upcoming Week

Potential Roadblocks

With Halloween out of the way, I have an excellent clean path ahead until Thanksgiving to keep my nutrition in check. I will soon need to order more Hot and Savory Huel, but I have plenty of powder to keep me going for a few months yet. I am feeling strong and healthy, so the only roadblock to working out is all mental.

Desires

All I want on the nutrition side is to keep drinking my shakes and enjoying my Hot and Savory meals. I will permit myself a single snack per day, and it’s my choice if it is a bag of Snap’d, baked chips, or a Nutri-Grain bar. As my calorie budget has started to decrease (with slight weight loss and aging up), I will need to adjust my fourth shake of the day to 400 calories to make room for the snack.

Well, after being incredibly rude to my Apple Fitness app for a few months, it’s about to take center stage. Just like June, my friend and I have made a pact to do a workout each day. This will mostly be yoga and strength during the workweek, while HIIT will be reserved for the weekends. By starting this AF+ streak, with my runs, I should see a significant difference in my fitness over the next 30 days. It will also be good for me mentally, as I will be swamped writing each day to meet my writing goals.

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Cat Corner

I melted when I saw the “twins” do this. I got a video of what happened next – cleaning each other. Their friendship warms my heart and makes me so happy. 🖤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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