Day 12 - Wednesday 1st October

Wow I have some catching up to do...

Life took over there for a while and then took my mojo too...

I had craziness at work, a meal at Jill and Howard's, including around 2 bottles of wines, hangover, back to normal then to be hit with a stomach bug!

Today should have been back to normal but I couldn't drag my sorry ass out if bed with my alarm, so I snoozed it and tried to get back to sleep for the next hour n half! I now feel like crap and know how much better I would have felt if I had hit the weights!!!

I want to sort this, what I am doing now is just wasting time, so back to the 8-ish hours sleep plan until I have this getting up habit tuned in!!

So rules are: 

1, Bed 8:30 to 9pm

2, either 45 mins cardio or 45 mins weights

3, six days a week!!

My back to basics plan:

Cals burned each week (not incl golf) = 2085, added to daily goal x10 = 12,935/7= 1847 per day

If I eat this each day & workout as planned in 5 weeks I'll be at: 152lbs!!!

So 1850/6= 300/meal (rounded out to make the numbers easier!!)

300 = 120c, 90p, 90f

Returned to old-style macros for a few weeks until meal planning is back in my head!

So today:

Do the best I can with no meal prep... 

Drink water!!

Pull a list of weights for common food items together and start note book

1st October, so pics & measurements before work (already had coffee, so no more food till I've done this)

Start a why list!!

Daily routine:

Up at 4:30, gym by 5am

Done by 5:45, hit the shower

Wake Matt at 6, ironing if needed

Make pack ups, brekkie

Dog walk at 6:45

Come back get ready for work

Tidy up and head off

Home at 6, start tea

Iron any of today's washing

Tidy up

Eat, tv, bed

Day 4 - Tuesday 23rd September

I feel burned out! 

Some late nights over weekend, then dodgy nights sleep, then a later than should be night last night... Well there was just no getting me out if bed when my alarm went off! 

I am trying to work out how to get 8 hrs sleep and still fit in my workout (at least for a week or so) I need to get the best of both worlds... 

9pm to bed (& sleep, no fb, no tv) means wake at 5am, 

5am - sort the edster out & chug pro shake

Try to hit the gym by 5:15, done by 6

Then back to usual routine. It will make my mornings a rush, but I feel it's what I need to do for a while, from there I can take steps to get up earlier and earlier and I can fight the bad habits that I have got right now!!

Yep that is at least a step on the ladder rather than this constant battle with myself when my alarm goes off at 4am!!

Day 3 of 84 - Monday 22nd September

Aaargh... What a terrible nights sleep!!

Went to bed early enough, but Ed kept waking me with his slopping! He woke me a lots of times so I felt like crap when I got up!

Work was strange, I found it really tough to focus and then had a customer meeting in the afternoon. 

Food had to be bought from supermarket on my way in and was high fat, high carb & highly processed!!

Stats are insane and not admittable!!!

Day 2 of 84 - Sunday 21st September

We woke, we chilled then it was a rush to get to the golf course in time!

Played to +34 which is ok.

Had a beer and came home for food and chilling!

No gym time squeezed in, no food prep even though I intended to all day! No prep for the week in anyway whatsoever!!!

Today's stats:

Target = 2014, p30, c40, f30

Kcals in - 1869, exercise cals 1309

P26, c51, f22

Kcals were ok but the macros were totally off!!

Exercise calories weekly = 3055 - 1309 =  1746 to go.

So exercise is ok, cals were ok, but I need to get my head around my macros properly. Also I wanna start making them work on a meal by meal basis not just a total per day!

My plan for the next 84 days!!

After years of reading & learning about food plans I have developed my own plan with a little help from my books, fav websites etc.. My aim is to eat as much as I can, without marking anything as off limits whilst still seeing progress!

This is my version of flexible dieting!

The numbers:

Calorie intake = goal weight x 10 + Average exercise calories - this is a pretty mainstream calculation for fat loss.

So for me right now that means 1550 and my exercise allowance is 245 for weights + 300 for cardio - 6 days a week!

Macro split will be 40p/30c/30f with high carb weekends (30p/40c/30f)

If I am over my calories that's ok, but I should always try to hit the macro % splits 

Feed my body!

1, clean, home prepared food as often as poss, takeaway & pizza in moderation (yes!!!)

2, carbs, protein, fat at each meal

3, food pit-stops should be every 3 hours to keep my body fuelled

4, green veg in abundance

5, at least 2l water daily

6, treats are just that.. They are treats, not daily food items, not comfort after a hard day ... But allowed if they fit my macros :-)

7, complex carb reduction can have its place (comp prep, imp event) but should not be a lifestyle choice!!

Day 1 of 84 - Saturday 20th September

I feel the need to blog, to record my days, my progress, to work on changes and analyse where I've gone wrong or right!!

I got up and worked out straight away, but we were meant to golf in the afternoon so I didn't need to do any cardio, but the day didn't go to plan, we ended up not golfing and I was going to do some cardio in the afternoon, but I ended up feeling like crap and going to bed.

I weighed in this morning (after a protein latte) at 163.4 & 31.6% which I am not happy about but I do deserve more after how slack and unfocused I have been for a longtime now.

Food:

1- protein latte

2- egg white, oats, banana, peanut butter, coffee

3- omelette made with egg white & 1 egg, 2 mini sausages, mushrooms & coffee

4, snickers & chocolate milk (I felt I'll, like my blood sugar had dropped)

5, steak, veggies, dauphinoise orators, onion rings, wine x 2 & more chocolate

So my intentions were good, you can tell from how my day started. I was tired and I think that affected me massivley during the afternoon.

 

So today's stats:

Target = 2,014, p30%, c40%, f30%

Kcal in 2943, exercise cals - 245

Pro 27%, carb 37%, fat 36%

So stats were ok, cals were too high!!

Exercise calories (weekly) 3300-245=3055 to go.

I didn't hit my exercise allowance for today, but it may pan out over the week.

Must do better tomorrow!