Day 11 (July 11)
Before I get into how today went, let me give an overview of my planned nutritional plan as I train for the marathon, as well as work towards my target goal for weight and body fat %. I am planning to use a low carb, moderate fat and protein diet. I will be starting my day (post workout) with a vegetable/fruit/almond milk/protein powder smoothie and then having a mid-morning snack of cucumbers, carrots, and strawberries or grapes. At lunch I will have a protein (chicken, hard boiled eggs, fish, steak, etc.) along with some vegetables - which most of the time will be a salad. I make my own balsamic dressing that I really love (Note: will share the recipe in the comments). In the afternoon, I plan to have either cucumbers, carrots and fruit again or an apple with some peanut butter. For dinner I plan to eat mostly normal but still fairly low carb, moderate fat and moderate protein.
As an additional snack option, I will eat a couple of almonds as needed when I just need it and I will drink a lot of H2O. I also will incorporate a few hot tea's (black and green tea, caffeinated and decaf) throughout the day. I also plan to cut back some on alcohol (I do like to have me a few drinks, so this will be a tough one).
With the above in mind, I hope to lose a few pounds - targeting under 150 lb. (I am 5' 7" tall), but more importantly to lose body fat. I would like to get my body fat to single digits but will monitor my progress over the next couple of weeks to determine my ideal goal.
Now onto how yesterday went, and todays workout results...
Yesterday felt pretty good. I had a super busy day with work, but was able to follow the eating plan from above pretty close. I do like to get up from my desk about every 30 minutes to walk why I talk on conference calls, grab a water refill, fix a tea, grab a snack, etc. Each time I get up I stretch various muscle groups so I don't get that desk sitting stiffness that many of us are familiar with.
For dinner we had grilled bone in/skin on chicken breasts, and steamed broccoli and carrots. I was in bed a little later than I planned, my wife had to get one more episode of Designated Survivor in. I think it was about 10:30PM. This morning I got up about 5:10AM. I did hit snooze on the alarm this morning a couple of times, which I am a little disappointed in but I did get a good workout in on the Peloton. Here were the results:
My metrics were: 30 Minutes, 126 Avg. Watts, 212 kJ, 147 Avg HRT
As an additional snack option, I will eat a couple of almonds as needed when I just need it and I will drink a lot of H2O. I also will incorporate a few hot tea's (black and green tea, caffeinated and decaf) throughout the day. I also plan to cut back some on alcohol (I do like to have me a few drinks, so this will be a tough one).
With the above in mind, I hope to lose a few pounds - targeting under 150 lb. (I am 5' 7" tall), but more importantly to lose body fat. I would like to get my body fat to single digits but will monitor my progress over the next couple of weeks to determine my ideal goal.
Now onto how yesterday went, and todays workout results...
Yesterday felt pretty good. I had a super busy day with work, but was able to follow the eating plan from above pretty close. I do like to get up from my desk about every 30 minutes to walk why I talk on conference calls, grab a water refill, fix a tea, grab a snack, etc. Each time I get up I stretch various muscle groups so I don't get that desk sitting stiffness that many of us are familiar with.
For dinner we had grilled bone in/skin on chicken breasts, and steamed broccoli and carrots. I was in bed a little later than I planned, my wife had to get one more episode of Designated Survivor in. I think it was about 10:30PM. This morning I got up about 5:10AM. I did hit snooze on the alarm this morning a couple of times, which I am a little disappointed in but I did get a good workout in on the Peloton. Here were the results:
My metrics were: 30 Minutes, 126 Avg. Watts, 212 kJ, 147 Avg HRT
My balsamic vinegar recipe - Use one of the pre-measured dressing bottles that you can get at the grocery store and make Italian dressing. Fill to the V line with very good quality balsamic vinegar, add the splash of H2O to get you to the W line. Now add a couple of squirts of spicy brown mustard. No more than a tea spoon is really needed but play with it for taste. Peal and add one garlic clove. Then fill to the O line with good quality, extra virgin olive oil. Shake and refrigerate. I used to also add a pinch of brown sugar, but have stopped recently as I look to reduce carbs. Enjoy!
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