March 19, 2011
This is it! I am pushing hard with my workouts and nutrition to hit the fitness goals I set 6 months ago. I am in the FAST phase for my workouts, so the intensity is there. Also, I am making a special effort to get my cardio in. However, the thing that has really been working to reduce my body is my nutrition. I have been super disciplined in this respect.
My nutritional work has been consistening of three main components: total calories, timing and content. I set my calorie goal at 2,000. This puts me in a 1000-1500 daily deficit. In other words, my body requires 3,000 to 3,500 calories in the typical day, so by eating 2,000 I create a deficit which requires my body to draw from stored energy.
From a timing standpoint, I am eating 5-6 times a day, which works out to every 2-3 hours. I am eating less at a time but more often. This eating strucuture tends to promote calorie burning vs. calorie storing.
I am working hard on my content as well. I am trying to make it as nutrient dense as possible – complex carbs, lean meat, lots of fruit and vegetables and much less sugar. This is really paying off. I am eating much less calories, but I am not hungry and have plenty of energy. Also, I am making sure my meals and snacks are balanced with about 50% of the calories coming from carbs, 25% from protein and 25% from fat. Additionally, I make sure I have protein each time I eat. This helps control my blood suger, sustain me and aids muscle recovery (I need it due to my intense workouts!).
I am looking forward to conducting my fitness testing the weeks of 3/14 and 3/21! Will I hit my goals?
Total Workouts: 7 (up from 5 in the prior 2 week period)
Total Calorie Expenditure: 4,086 (up from 2,817)
Highest Individual Workout Calorie Expenditure: 969 (up from 853)
Highest Individual Workout Heart Rate: 170 (same)
Highest Individual Workout Average Heart Rate: 142 (up from 138)
Body Weight: 195 lbs. on 3/10/11 (-3 lbs. from 198 lbs. on 2/24/11)