Journal

Fat to Fit: Week 52

November 8th – November 14th, 2021

I planned on this being a year-long journey. I anticipated that I could have hit my 165 lbs. weight goal, and I’d be continuously working on my fitness. Alas, I have reached that my time limit without dropping much weight at all. Outwardly, it looks like my fitness journey has been a failure, but I can see some positives from this year. I will write a dedicated post reviewing what I learned and how I hope to move forward. For this week, though, I will aim to keep up with my Huel nutrition and continue working out daily.

Body Stats:

Highest Lifetime Weight: ~225lbs.
Goal Weight: 165 lbs.
Week’s Ending Weight: 178.4 lbs.

Body Fat: 30.6%
Muscle Mass: 118.4 lbs.

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Monday 8th

Workout and Movement:
Active Calories, Strength AF: 162 Avg. HR: 137
Active Calories, Indoor Walk: 203 Avg. HR: 110
Exercise Ring: 80/30
Move Ring: 656/650
Total steps: 7,472

My friend and I decided on a strength workout this evening, opting for a 20-minute workout. I selected Sam’s latest as it focused on the lower body, and that seemed like a good change of pace from the upper body workout from last week. The routine was structured with eight moves, done twice. Six of the moves used weights, and the other two were bodyweight only. I used 10 lbs. weights.

Essentially, you rack the weights on your shoulders and do forward and reverse lunges, followed by squats to make your quads burn. Next, it’s all about hinges to get the hamstrings and glutes activated. The first cycle through, everything seemed manageable, challenging still but not beyond my physical limitations. The second cycle, though, felt tough. My shoulders were burning from the weights, and my legs were definitely feeling the workout. The 20-minutes went by quickly, and I appreciated how good the activity felt.

After a short break to recover and do a little writing, I got on the treadmill for a walk. My intention was to stay on the treadmill until I burned 200 calories as I was lacking move calories after sitting on the couch for a significant portion of the day. Achieved.

Nutrition:
Calorie Intake: 1,550/1,760
Fat: 31%
Carbs: 45%
Protein: 24%

I was off work today, but I kept up with my diet! There were many temptations in my day, as I was out early in the morning, so bagel and coffee shops called to me. I resisted, tough! Instead, I came home and drank my premade shakes to keep my body and mind fueled. I have reduced the caffeine in my diet, omitting my morning coffee. Today, I didn’t have my coffee latte shake either. After work, I like to relax with my snack. Today I went for a packet of Cheeze-It Snap’d, which I love. Picking a savory snack is far better for me than chocolate, as it’s much easier for my self-control to have just one bag!

Breakfast: Huel banana shake – 400 calories
Lunch: Huel banana and chocolate shake (Mixed)- 400 calories
Dinner: Huel sweet and sour, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel banana shake (mixed) – 250 calories
Snacks: Cheese-It Snap’d – 100 calories

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Tuesday 9th

Workout and Movement:
Active Calories, Yoga AF: 54 Avg. HR: 79
Active Calories, Indoor Walk: 175 Avg. HR: 116
Exercise Ring: 64/30
Move Ring: 682/650
Total steps: 8,373

Apple Fitness workout today was a 20-minute yoga session with Jessica. Billed as a slow flow, it lived up to that reputation. This was one of the most relaxing yogas I have done, meaning it is perfect for the end of a day or when you need to get out of your head for a while. All but one move was performed on the mat, focusing on small movements to stretch key areas – shoulder, hips, and the quads. Sometimes, I do routines, and when you repeat moves, the instructor discusses feeling a difference the second time around. Often, I don’t feel too much, but today I noticed how loose everything felt at the end of the workout. My flexibility and range of motion improved considerably. So, while this was not much of a fat-burning experience, it was excellent for making my body feel good and loose – especially after the strength workout yesterday.

As I didn’t earn many move calories from yoga, I went for a treadmill walk afterward to close my rings. I set the pace to 3.3. mph to make sure my heart rate got up a bit. I watched television and walked for 33 minutes, creating a bit of a sweat in the process. I felt a significant difference in intensity between 3.1 and 3.3. mph, which surprised me. It could also be from a lack of conditioning after not walking much in recent history.

Nutrition:
Calorie Intake: 1,550/1,760
Fat: 31%
Carbs: 44%
Protein: 25%

I had a very similar set of shakes today as yesterday. I am out of sweet and sour Hot and Savory, so I am using my less desirable flavors. The key to enjoying these seems to be more water and a longer steep time. I love all the flavors of my shakes and the variety it brings. Much better than not having much to choose from (which was my experience with Soylent powder).

Breakfast: Huel banana shake – 400 calories
Lunch: Huel banana and chocolate shake (Mixed)- 400 calories
Dinner: Huel tomato and herb, Hot and Savory – 400 calories
Evening: Soylent cacao and Huel salted caramel shake (mixed) – 250 calories
Snacks: Cheese-It Snap’d – 100 calories

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Wednesday 10th

Workout and Movement:
Active Calories, Indoor Run: 288 Avg. HR: 146
Active Calories, Pilates, AF: 62 Avg. HR: 90
Active Calories, Yoga AF: 42 Avg. HR: 74
Exercise Ring: 81/30
Move Ring: 862/650
Total steps: 9,086

I got quite a few steps in at work today, as it was another typically busy day. After resting for a while after work, I hit the treadmill, with the intention of running for as long as I could to ascertain where my fitness was. First, I did a rapid warm-up, walking at 3.3 mph for five minutes. This is a speed that is faster than my previous quick walks, yet manageable. Once the warm-up was completed, I set the pace to 4.5 mph and started jogging. After around five minutes, it began to a struggle, so I lowered the speed to 3.8 mph, which is about as fast I can walk before it would be classed as jogging. Once I got my breath back, I went back to 4.5 mph and did another run. After this short run, I set the speed to 3.8 mph again and fast-walked for a few minutes before reducing it to a slow-down speed of 3.3 mph. At that point, I kept walking until my rings were closed and called it an end to the session. Overall, it was an excellent limits test for my running fitness. I haven’t lost too much from where I was on the C25K program.

For Apple Fitness today, I selected a 20-minute Pilates workout with Darryl. I’m not sure if it’s the discipline or the instructor, but I didn’t enjoy this workout at all. It was all floor work, with plenty of emphasis on the core, back, and shoulders. Unlike with yoga, I didn’t feel loose or stretched after this, but honestly, I don’t know if that’s the goal of Pilates! I will attest that my core got a damn good workout, and I feel a soreness in my abs a few hours later. I’m not ready to write off Pilates, nor Darryl just yet. I will give both another try and see how it goes, as the more variety in my exercise, the better my body will feel for it.

I repeated the yoga from yesterday before bed, too. I was right; it was the perfect way to end the day!

I am pleased with how my rings looked at the end of today.

Nutrition:
Calorie Intake: 1,660/1,760
Fat: 30%
Carbs: 44%
Protein: 26%

I’m thrilled with my diet, and I see no need to deviate from it. I am delighted that I still enjoy my shakes, and I love having a hot meal at night to change things up. The recent price increases for Huel mean that my nutrition will soon start to cost about a dollar a day more (I buy in bulk to keep the cost per meal down), but it is still considerably less than eating out or devouring frozen pizzas like I did earlier this year. I may look into alternatives, but I enjoy Huel and appreciate the ingredients used.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Mexican chili, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel salted caramel shake (mixed) – 350 calories
Snacks: Lays baked chips – 110 calories

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Thursday 11th

Workout and Movement:
Active Calories, Strength, AF: 123 Avg. HR: 126
Active Calories, Yoga, AF: 131 Avg. HR: 121
Exercise Ring: 52/30
Move Ring: 709/650
Total steps: 6,122

For Veteran’s Day, Apple offers a workout badge if you work out for 11 minutes. It’s a pretty low bar, but it’s good they have something to commemorate the date.

The first workout today was a 20-minute strength session with Gregg. He’s not my favorite instructor, but he pushed me through my paces. The structure was two sets of three moves, performed twice. I was looking for a full-body routine, and this one seemed to fit the bill. Doing squats with racked dumbbells for the second time this week worked my legs hard! Other than that, I did some rows and push-ups. To say I felt the burn would be an understatement.

After strength, my friend and I selected a 20-minute slow-flow yoga with Jonelle. The hope was to stretch the muscles that just worked and to keep increasing our flexibility. There were quite a few standing poses in this one, and I struggled to keep my balance at times. Mostly, this was due to how tired my legs were from Gregg’s workout. However, I can also appreciate that it was also an indicator f how far I need to go to build myself up.

The flow itself was a little repetitive for me. I understand that yoga needs to do that at times to increase flexibility in certain areas. It’s just not my sort of thing. It did feel good, though, so if you’re looking for a good stretch for your upper body and hips, this one is for you.

Nutrition:
Calorie Intake: 1,660/1,760
Fat: 30%
Carbs: 44%
Protein: 26%

Veterans day here in the United States, AKA Remembrance day in the UK. It had no bearing on my food intake, but it was something I thought about, and I made sure to take 2 minutes around 11 AM to reflect on the sacrifices made by others so I could live the life I have.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel berry shake- 400 calories
Dinner: Huel Mexican chili, Hot and Savory – 400 calories
Evening: Soylent cacao and Huel salted caramel shake (mixed) – 350 calories
Snacks: Lays baked chips – 110 calories

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Friday 12th

Workout and Movement:
Exercise Ring: 62/30
Move Ring: 664/650
Total steps: 10,355

My friend and I planned a HIIT workout for this evening. Twenty minutes of pure cardio to leave me feeling like death. It didn’t happen. By the time I got home from work (late) and she was free (even later), the night had passed us by. It didn’t help that my move ring was almost closed, and I had plenty of exercise minutes from walking around the lab during all of my incubations. I am making excuses. The only one who misses out is me. I think the pressure of doing a workout every day is too hard to sustain in the winter. The darkness affects my motivations, so that is something I need to sort out going forward.

Nutrition:
Calorie Intake: 1,660/1,760
Fat: 30%
Carbs: 44%
Protein: 26%

End of the workweek, but same old in terms of my nutrition. Today was the end of my yellow coconut curry-flavored Hot and Savory, though it is part of my next order. It’s my second favorite flavor but is still quite a bit behind sweet and sour. The letter bulks up more and, overall, usually has more flavor to it. The coconut curry can be a bit bland if I don’t mix the bag correctly. I also love sultanas and wish there were more in there – but then again, it wouldn’t be 400 calories if there were. Also note, I brought in the Halloween candy they gave us and donated it to the “food be gone” table. I don’t need that inside me, and I worry if it might spark some chocolate addiction again.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake- 400 calories
Dinner: Huel yellow coconut curry, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel salted caramel shake (mixed) – 350 calories
Snacks: Lays baked chips – 110 calories

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Saturday 13th

Workout and Movement:
Exercise Ring: 32/30
Move Ring: 655/650
Total steps: 7,694

Frankly, I was lazy today. My friend and I arranged to do a yoga practice when she got home later in the evening, but I had zero motivation by then. Meanwhile, she was exhausted from her day. Needless to say, it didn’t happen. However, thanks to my Apple Watch and the addictiveness of gamification, I did close my rings through some 10-minute bursts of marching and lifting my weights. I’ve gotten into the habit of doing such things each time I got up to see what my cats were up to (sleeping). It’s not much, but I didn’t set myself back today, thanks to all the elements I have put in place.

Nutrition:
Calorie Intake: 1,660/1,760
Fat: 30%
Carbs: 44%
Protein: 26%

It’s snowing this morning! Winter is here, and I drank my shake, watching the flakes fall. Like yesterday, I felt famished today, wanting to eat items that weren’t in my house. Um, Chinese take-out, anyone? Maybe a breakfast sandwich with cheese dripping off the biscuit. I could have left the house and gotten myself something, but I resisted knowing that the joy wouldn’t last as long as it took me to write that sentence. As I am almost out of Hot and Savory, I only had it for one meal, though a couple of hot meals when it’s freezing outside is desirable. I’ve started to enjoy the chili flavor – with the heat not as incapacitating when I first tried it —I’m slowly working through my Soylent too!

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Mexican chili, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel salted caramel shake (mixed) – 350 calories
Snacks: Lays baked chips – 110 calories

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Sunday 14th

Workout and Movement:
Exercise Ring: 33/30
Move Ring: 667/650
Total steps: 7,817

I had to be productive today after a lazy day yesterday (I slept for 10 hours straight, which is rare for me, so I think my body was tired from the busy week). I had many household chores and some reorganizing I wanted to do around the house. This included moving furniture and cleaning a little deeper than a surface clean. The great benefit of this was a lot of calories on my move ring! I got them closed without having to do any dedicated exercise, which worked out well, as I was tired after my work for the day, and I needed to get some words on the page before the weekend was over. I admit it wasn’t the best way to end the week after a strong start with exercising, but we all know I’ll be back on the mat tomorrow to lift some weights and on the treadmill for a light jog.


Nutrition:
Calorie Intake: 1,660/1,760
Fat: 30%
Carbs: 44%
Protein: 26%

I am almost out of my chili Hot and Savory too. Some will arrive this week, so it’s all okay. I’d not object to drinking more shakes, but I do enjoy getting away from the computer and having dedicated eating time. I’ve pretty much discovered that all flavors are best with a 15-minute steep, which I think is excellent in a way as it stops me from having instant gratification with food. The only time that happens for me is when I have my bag of baked lays as my post-work/afternoon snack.

The Soylent and salted caramel Huel might be my favorite dessert, as you get the smoothness of the Soylent and the fantastic flavor of the Huel (and satiation). I’m thrilled with my diet right now, and I in no way feel that I am missing out.

Breakfast: Huel caffé latte shake – 400 calories
Lunch: Huel banana shake – 400 calories
Dinner: Huel Mexican chili, Hot and Savory – 400 calories
Evening: Soylent Cacao and Huel salted caramel shake (mixed) – 350 calories
Snacks: Lays baked chips – 110 calories

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Week’s Reflection

Solid week for nutrition, as always. Huel has been a savior to me. Without it, I know I would’ve ordered some food this week, and who knows how that may have spiraled. I was on brand with slacking off from exercise by the weekend. At least I do enough early in the week to keep things going. Still, always room for improvement on that front.

Upcoming Week

Usually, I write here about obstacles and desires for the next week in my journey. However, I have decided that after a year, weekly updates seem a bit futile. These blog posts have served their purpose, however. I am mindful of what I eat and exercise regularly. I care about how I treat my body now. This isn’t something I was doing well a year ago. I will write at length over Thanksgiving to reflect on my year’s journey, about what I learned, experienced, and now know about myself. My journey is far from over; in a lot of ways, I feel like I’ve merely devised the plot, and now it is time to write the story.

I’ll drink my Huel and use Apple Fitness with my treadmill to keep myself in shape for the foreseeable future. I have weights and resistance bands to build muscle and to keep improving my flexibility. I took a year to figure out the right tools for me, and with them, I hope to live a long, healthier life.

Final Note

I want to say thanks to everyone who read my 52-week journey. It was long, tedious, and ultimately not the outcome I was hoping for. Honestly, I expected to sit here at under 170 lbs. feeling great about my weight and overall ability to shed the last few pounds. It hasn’t happened. I have lost inches, and I observe muscle growth. I eat well now and no longer feel like a fat blob. So, remember, the scale isn’t the only measurement of success.

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Cat Corner

For the final cat corner, Toodles wants to demonstrate she’s ready to lift those weights too. 100% believe in my baby. 🤎🤍🤎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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