It's been almost 3 weeks and I'm still stuck bouncing around between 214 and 215. I knew this would happen eventually. My frustration level is still getting higher. This week, I am trying to consume more calories to see if that will get things moving.
This morning, I had my usual chocolate Premier protein shake. That comes in at 160 calories and 30 grams of protein.
I packed a cute bento box for lunch today. It has 2.5 ounces turkey breast from the deli, 0.5 ounces sharp cheddar from the deli, 3 lettuce leaves and a boiled egg. That nets me around 200 calories and 25 grams of protein.
I have half of a QUEST protein bar for a snack for 90 calories and 10 grams of protein. Sidebar about these Quest protein bars, they are pretty awesome. I tried them before surgery and thought they were just okay. Now, I think they taste pretty good. I have tried cookies and cream, chocolate chip cookie dough, and s'mores so far. All 3 have been tasty. I have seen that you can cut them up and bake them, so they are more like cookies. Sounds like something great to try to me!
Today is a weight lifting day, but I plan to work on my 5k training as well. I have not been doing as well with that as I hoped. I don't want to disappoint my sister since she's training for it as well. I know I will be able to finish the whole thing, its just a matter of how long it will take. I am trying to convince my cousin to sign up to do another one with me in November.
Hopefully my stall will break soon. If the increased calories don't do it this week, I will try something different next week. I would still like to get under 200 before my next nutritionist appointment, but it's starting to seem less likely.
Wednesday, September 16, 2015
Wednesday, September 9, 2015
Couch to 5K (C25K)
I mentioned this in my last blog, but didn't really explain it. Doh!
So, what is it? It's a program to take you from couch potato to running a 5k in 8 weeks. I don't think it really works exactly like that, but that's how it's pitched. You can download any number of applications for your smart phone that guide you through the process. There are 8 weeks of training, each with 3 days. In theory, that means with 24 training sessions, you will be able to complete a 5k.
A 5k is 3.1 miles. The program doesn't say how quickly you will complete this distance, just that you should be able to do it. I attempted this program at 335 pounds and it was too hard for me to complete. Week 1, Day 1 about killed me. I couldn't run for 60 seconds without feeling like my heart was going to implode. But now, I can do that and will be using a program similar to the one below to help with the training.
It gradually builds up your endurance and speed both. Should be awesome. Look for more posts as I progress.
http://www.coolrunning.com/engine/2/2_3/181.shtml
So, what is it? It's a program to take you from couch potato to running a 5k in 8 weeks. I don't think it really works exactly like that, but that's how it's pitched. You can download any number of applications for your smart phone that guide you through the process. There are 8 weeks of training, each with 3 days. In theory, that means with 24 training sessions, you will be able to complete a 5k.
A 5k is 3.1 miles. The program doesn't say how quickly you will complete this distance, just that you should be able to do it. I attempted this program at 335 pounds and it was too hard for me to complete. Week 1, Day 1 about killed me. I couldn't run for 60 seconds without feeling like my heart was going to implode. But now, I can do that and will be using a program similar to the one below to help with the training.
It gradually builds up your endurance and speed both. Should be awesome. Look for more posts as I progress.
http://www.coolrunning.com/engine/2/2_3/181.shtml
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
|
| 4 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
|
| 5 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Back to the Gym
So, I got back to the gym yesterday. I am trying to get into a routine of going and having certain days for certain exercises. My plan is below:
Monday: Back and shoulders
Tuesday: Cardio only
Wednesday: Legs and Core
Thursday: Cardio only
Friday: Arms
On days that I do strength training, I do it circuit style. I start off with a good 15 minute cardio warm-up, then hit the weights. I've been using the weight machines at my gym. They have them arranged by body part in rows, so I work on one row per day. It's kinda awesome. Yesterday was Tuesday, so I worked on 5k training. I did about 25 minutes on the treadmill, alternating fast walking and running. I planned to go longer, but I started getting cramps like I needed to go to the bathroom. Maybe running is a cure for constipation?
I downloaded the handy C25k app for on my phone for training. The 5k is about 7 weeks away and the program is 8 weeks, but that should get me pretty close. The app breaks each week down into 3 days of training. Today, I will do Week 1, Day 1. That consists of a 5 minute warm-up, then alternating 60 seconds of jogging and 90 seconds of walking for 20 minutes. Sounds doable-ish. I've been working on alternating jogging and walking already, so I think I can do it.
My next follow-up appointment is on October 13th. I'd really, really like to be under 200 by then. I know it's pushing it, but I think with the amount of training I am going to be doing that I can make it. I am 214 right now, so that means losing 15 pounds in just over a month. It's ambitious! Goals are supposed to be SMART (specific, measurable, achievable, results-focused, timed). So there it is, I plan to be under 200 pounds by October 13th. When I first started this, I didn't think I'd get there before Christmas!
I just need to stick to my work-out plan and maintain the low-carb diet. I got this!
Monday: Back and shoulders
Tuesday: Cardio only
Wednesday: Legs and Core
Thursday: Cardio only
Friday: Arms
On days that I do strength training, I do it circuit style. I start off with a good 15 minute cardio warm-up, then hit the weights. I've been using the weight machines at my gym. They have them arranged by body part in rows, so I work on one row per day. It's kinda awesome. Yesterday was Tuesday, so I worked on 5k training. I did about 25 minutes on the treadmill, alternating fast walking and running. I planned to go longer, but I started getting cramps like I needed to go to the bathroom. Maybe running is a cure for constipation?
I downloaded the handy C25k app for on my phone for training. The 5k is about 7 weeks away and the program is 8 weeks, but that should get me pretty close. The app breaks each week down into 3 days of training. Today, I will do Week 1, Day 1. That consists of a 5 minute warm-up, then alternating 60 seconds of jogging and 90 seconds of walking for 20 minutes. Sounds doable-ish. I've been working on alternating jogging and walking already, so I think I can do it.
My next follow-up appointment is on October 13th. I'd really, really like to be under 200 by then. I know it's pushing it, but I think with the amount of training I am going to be doing that I can make it. I am 214 right now, so that means losing 15 pounds in just over a month. It's ambitious! Goals are supposed to be SMART (specific, measurable, achievable, results-focused, timed). So there it is, I plan to be under 200 pounds by October 13th. When I first started this, I didn't think I'd get there before Christmas!
I just need to stick to my work-out plan and maintain the low-carb diet. I got this!
Tuesday, September 8, 2015
Slowly becoming human again
Life has really been something lately. Mostly, its not been that great for me. After my enthusiastic post about clothes 2 weeks ago, we got a phone call that my mother-in-law had passed away. For the most part, this was a huge relief. I know that sounds terrible to say, but she'd been sick for a long time with no hope of getting better. It was a release for her and for my father-in-law, who was her primary care giver.
We spent 17 hours in the car that night and into the next day to get to MN for her funeral. Eating while there was a challenge because my sister-in-law was not very accepting of my new diet. She kept wanting to cook these frozen pasta meals that I can't eat. I volunteered to cook every night and made enough for everyone, but it still made her mad. Maybe I could have just eaten deli meat for every meal, but that didn't seem very appealing.
I think stressful situations really bring out the worst in people and I did my best to be helpful, but it all really blew up in my face in the end. It's just a sad situation really. I don't want to get into details of it all, but things didn't go well when we left to come home.
On the car ride home, I could NOT stay awake, which is unusual for me. I slept most of the way home, unpacked when we got back, and went to bed. I woke up the next morning feeling like death. I figured maybe it was just the trip and a little virus or something. No... of course not. Two days later I hacked up blood and green gunk. One trip to the doctor later and yay, I have tonsillitis. Ugh!!
So, last week, I lost a grand total of 11 pounds because I really couldn't eat for the majority of the week. Today, I feel decent and am planning to get back into the gym. I know the lack of protein for a week has to have caused some muscle loss and we can't have too much of that going on.
Yesterday, I was feeling pretty much human. So, I went out for lunch and shopping with my cousin. Pre-shopping selfie :)
We spent 17 hours in the car that night and into the next day to get to MN for her funeral. Eating while there was a challenge because my sister-in-law was not very accepting of my new diet. She kept wanting to cook these frozen pasta meals that I can't eat. I volunteered to cook every night and made enough for everyone, but it still made her mad. Maybe I could have just eaten deli meat for every meal, but that didn't seem very appealing.
I think stressful situations really bring out the worst in people and I did my best to be helpful, but it all really blew up in my face in the end. It's just a sad situation really. I don't want to get into details of it all, but things didn't go well when we left to come home.
On the car ride home, I could NOT stay awake, which is unusual for me. I slept most of the way home, unpacked when we got back, and went to bed. I woke up the next morning feeling like death. I figured maybe it was just the trip and a little virus or something. No... of course not. Two days later I hacked up blood and green gunk. One trip to the doctor later and yay, I have tonsillitis. Ugh!!
So, last week, I lost a grand total of 11 pounds because I really couldn't eat for the majority of the week. Today, I feel decent and am planning to get back into the gym. I know the lack of protein for a week has to have caused some muscle loss and we can't have too much of that going on.
Yesterday, I was feeling pretty much human. So, I went out for lunch and shopping with my cousin. Pre-shopping selfie :)
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