WEEK FIVE, DAY ONE RECAP
MORNING WEIGH-IN
181.4
Thread Begin Weight: 176.8
Training Plan Begin Weight: 188.1
Race Day Goal Weight: 165-170
2013-14 Low: 170.5 (represents my lowest weight since I was in my early 20s, maybe late teens)
EXERCISE
RLRF cross training called for 10 minutes easy, 30 minutes tempo on exercise bike. I did that workout in the morning and burned 406 calories.
Full-body strength training in the afternoon for 313 calories in 36 minutes.
Apache Tomcat/7.0.42 - Error report
NUTRITION
Budget: 2247
Exercise Calories: 719
Consumed: 2285
Surplus/Deficit: -681
| Fat | 122.9g | 47.9% |
| Saturated Fat | 25.7g |
|
| Cholesterol | 343.1mg |
|
| Sodium | 2,363.4mg |
|
| Carbohydrates | 139.8g | 24.2% |
| Fiber | 38.5g |
|
| Sugars | 40.1g |
|
| Protein | 161g | 27.9% |
Breakfast: steel cut oatmeal with protein powder, banana, walnuts, and some leftover link sausage (just wanted to get rid of it and it fit the budget)
Lunch: smoked pork tenderloin, normandy blend veggies
Dinner: smoked turkey breast, broccoli
Snacks: apple with almond butter before the cycling, dry roaster edamame before the lifting
Water Consumption: 128 oz.
COMMENTS
I leave for Christmas two weeks from today. I think a good short-term goal for me is to have 14 straight days like yesterday, where I log everything and eat within 50 calories of budget. And of course over that time I want to average less than 60g sugar and 20g saturated fat, and more than 150g protein and 35g fiber. That should get me back in the low 170s heading into Christmas.