CatHerder's Journal

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28 August 2015

It was a pleasant morning. At least I didn't wake up at 2:30 AM like I did yesterday. And yesterday morning I woke up hungry. I resisted the temptation to eat anything until after my morning work out. I do think I found out the reason for the hunger. My calorie deficit for yesterday was over 1000 calories. That was even though I at over my target by about 100 calories. I'm currently tracking my calories in vs. calories burned. The burn I'm taking from my fitness watch, the intake is coming from the calorie count on this site. I'm planning to do an experiment of n=1 (me) to see the deficit vs weight loss. After I get a couple weeks of baseline I'll try moving my calories around to see the effect.

On my current diet I eat every 2-3 hours. Each meal include carbs and protein. The goal of eating so frequently is to blunt hunger. So far it has worked as I have not really been hungry. My last meal has been a protein shake with whole milk before bed. Normally that holds me until morning.

I did get my run in this morning. I made the entire 4.5 miles without any issues. The run felt goods but my legs were sore after I got home. It should be interesting tomorrow is that is my leg day at the gym. It will probably be rough but you don't grow by staying in your comfort zone.

I hope everyone has a great weekend!

(4 comments)

27 August 2015

I had my morning workout today. I had to take a detour to the gym because there was a person shot and killed by the Sheriffs along my usual route. They had the entire road blocked and rerouted traffic onto this little narrow 2 lane road. The normal road is four lanes going to 6. Good thing it was early and not a lot of traffic. It was worse coming back home as the traffic had increased.

My workout consisted of core exercises. This was the torso machine, lower back machine, ab machine, roman chair leg raises, inclined sit-ups, leg raises, back extensions and side bends. It wasn't taxing enough so I need to up the weights or tempo the next time.

My goal for tomorrow morning is to run for 4.5 miles. At my current pace that should take about an hour. It should be nice and cool for an enjoyable run.

I hope everyone is sticking to their goals for today. Have a great day!

(1 comment)

26 August 2015

It was a pleasant morning for a run today. Nice and cool and relatively low humidity. I was able to complete my 4 miles without any problems. I still am running slow but trying to be consistent so I don't re-injure myself.

My vacation weight is almost all gone. Just about 2 lbs remaining to be where I was when I went on vacation. Basically it looks like a week to a week and a half to get back to normal. I don't think that is too bad.

I'm also liking my new diet. It's basically a body builder cutting diet, high protein, moderate fat and moderate carbs. I'm shooting for 35-40% protein, 20-30% fat and the remainder as carbs. I've upped my calorie intake to reduce my deficit, trying to keep that around 500-750 calories/day. I know this will be slow weight loss but I'm trying to at least minimize any muscle loss and hopefully actually add some muscles (beginner gains).

The following is my rant for the day:

Before anyone says "The excess protein will turn to fat" let me say this statement has no scientific evidence to back it. One theory I have heard is that any excess calories will turn to fat. Based on what I have read, this does not hold true for protein. A study by George Bray, et al in 2012 studied the effects of protein on overfed individuals. They were broken into three groups, 5%, 15% and 25% protein and overfed by 1000 calories/day over 8 weeks. The results were the higher protein groups gained more weight. You may say aha, that proves that it's true. Not so fast I say. Based on body composition each group gained the same amount of fat. The lowest protein group lost lean body mass while the two higher protein groups gained lean body mass. So it appears the the caloric intake controlled the fat gain, the protein level controlled the change in body composition.

The other thing I hear is that protein will be converted to glucose and then stored as fat. While it is true that some proteins can be converted to glucose via gluconeogenesis (as can glycerol and lactase) this is a slow process and the glucose produced will either be used up by the blood or central nervous system (which rely on glucose) or used to replenish glycogen stores. If you are in a caloric deficit, there will not be any driving factor to convert the glucose to fat. Also some of the protein you consume will be used directly as energy for your body.

I really wish people would do their research before they spout their theories as fact.

End of rant.

I hope everyone has a great day!

Weight:	Lost so far:	Still to go:	Diet followed:
102.2 kg	3.4 kg	11.5 kg	Reasonably Well

(5 comments) Losing 6.4 kg a Week

25 August 2015

Still dropping my vacation weight. Hopefully back down to where I was before vacation by Labor Day. I'm taking the slow approach and see if I can get past this range my weight has been in since April. We'll see, but not going to sweat it. I'm enjoying being a healthier me.

Today's workout was upper body. I worked on back, chest, shoulders and arms. My shoulders and arms got the brunt of the workout. They still feel a little exhausted, in a good way. I worked out for 45 minutes and was able to power through all of the exercises I had planned. So for day 2 of my new workout routine, it was good. Tomorrow's plan is to run 4 miles.

Whatever your way of eating is, good luck and stay the course. And of course, have a great day!

Weight:	Lost so far:	Still to go:	Diet followed:
103.1 kg	2.5 kg	12.4 kg	Reasonably Well

Add Comment Losing 1.0 kg a Week

24 August 2015

My running has been going well. I ran a full 3 miles, slowly, on Saturday pain free. I was a little sore this morning during my run. A little left over from my Saturday run. I bumped it up to 3.5 miles this morning. I'll be increasing my distance by .5 miles per run until I get to 6 miles. This is in prep for my 10K on Labor Day. I won't make my time goal but my current goal is just to finish the race.

My current exercise schedule is going to be 3 days/week running and 3 days/week of weight training. That will give me 1 day per week to rest. Wish me luck on this schedule, it's going to get tough to stick with all of the exercise. I'm bound and determined, plus stubborn, so we'll see how it goes. I have also upped my calories a little to make sure I don't have too great of a deficit with all of the exercise. I'll be tracking my weekly burn rate and compare to my intake and adjust on a weekly basis as needed.

I hope everyone has a great day!

(6 comments)

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