4th Week Cheat Day

139lbs

I still find cheat day a bit nervewracking.  I feel a bit like I'm dieting for the cheat day.  I think my weight loss stalled this week because I've hardly gotten any cardio in this past week and that is a factor here.  The chapter "last ten" states it takes 10 weeks to see results and that consistent cardio is a must.  Ok.  This is why it's hard.  Results take longer.  I'm getting more muscle definition.  Still weight training 2-3 times a week.

Todays cheats:  Brie!  Blue Cheese!  Ranch Dressing!  Baked Potato!  Popcorn!

This weeks mistakes from looking thru my food log?  Probably not as much water as the week before.  No lemons.  Less protein and I also have an extra glass of wine on Fri nights.  Sneaking unsweetened almond milk into coffee.

I am usually training for a spring race and doing consistent mileage this time of year but it's so cold and gray I thought I could skip a year.  Apparently this is my non running weight.  Yuk.

I'm told spring is arriving next week so we'll see how it pans out for running/ cardio.  Time to get out there.  Spring break in 15 days.  Gym membership expires end of month.

This is my weekly breakdown:

Mon:
1450 Total Calories
124 Grams Protein
Protein: 38% Carbs: 6.8% Fat: 55%

Tues:
1039 Total Calories
500 burned running
105 Grams Protein
Protein: 36% Carbs: 9.8%  Fat 55%

Wed:
1205 Total Calories
105 Grams Protein
Protein 39% Carbs: 16% Fat 44%

Thurs:
1400 Total Calories

94 Grams Protein

Protein 49% Carbs: 6% Fat 54%

Fri:
1720 Total Calories

118 Grams Protein

Protein 38% Carbs: 4% Fat 57%

moving along

138lbs

Ok, so this is not hard at all.  So far I find the most difficult part cheat day.  It's mentally tough to get over the fact that I'm not 'ruining' my weekly efforts at dropping these last ten pounds.

I am faithfully recording my meals on the dailyplate.com and sticking to 20g of protein and a green leafy vegetable every 3 hours.  I don't even think about much.  I have Whey protein + water upon waking and my first meal after my workout about 3 hours later.  I grab a couple of almonds if I'm really hungry in between and make sure I tally them into my day (omit them from the next meal).

I have 1 glass of wine in the evening and take the Pagg Stack.

I have run much less this week, only 3 miles indoors.  I haven't done much lifting this week, but I figure I'll get in a workout or two by the end of the weekend.

People are seem to notice I"m losing.  I'm fitting into my clothes better.  I'm fairly happy with the results so far but I do feel like it took me more time to get to this point than others in the book.  It may be because of my age, it may be because I don't have as many lbs to lose.  Either way I don't feel like I"m dieting or feel like I'm going to lose precious muscle.

Relief

138 lbs
1/2 inch loss hips, 1/4 inch loss thighs

Ok then.  I am relieved that I'm going into my 3rd cheat Saturday with a total loss of 7lbs.  I still feel nervous about cheat day, undoing all I've done, but I'm going to go with the theory.  I reread the chapter 'Losing the Last 10' and it did say people usually drop off because results take 10 weeks.  I am looking forward to seeing what the results will be in May.

I ran my highest mileage since fall this week- about 20 miles between 8-8:30 pace.  I can't help but think that is as much a factor.  I did 2 30 minute strength training sessions this week.  I will do another shortly.  I was intending to run today but the weather is not cooperating.

My 5 lean protein + veggie meals currently in rotation every three hours are fine.

1-2cups raw spinach
Poached Chicken Breast
6 almonds
vinegar + Flax Seed Oil

Sometimes I switch out the chicken breast for Cod or 3 boiled eggs.  That's it.  I average 1400-1600 calories a day + the running.

Mon:
1696 Total calories
169 Grams Protein
(420 calories burned running)
40% Protein, 49% Fat, 9.8% Carbs

Tues:
1680 Total calories
(680 calories burned running)
152 Grams Protein
38.8% Protein, 51% Fat, 9% Carbs

Wed
1512 Calories
177 Grams Protein
(645 calories burned running)
50.7% Protein, 40% Fat, 9 % Carbs

Thurs
1411 Total Calories
139 Grams Protein
43% Protein,49% Fat, 9% Carbs

Fri:
1410 Total Calories
(700 calories running)
136 Grams Protein
45% Protein, 40% Fat, 13% Carbs

frustration

141 lbs

Where did that come from?  Granted, I'm a female on a cycle and I'm supposed to ignore the scale for something like 10 days a month, but man, is that depressing!

I am abiding faithfully to the 5 different meals in rotation in the "Last 10" chapter.  It is difficult to see the scale move in the wrong direction.  I took all my measurements again and... nothing.  Nada.

I'm lifting 2-3 times a week.  It only takes me about 30 minutes.  I have added more cardio, so far 2 runs of 5 miles at about an 8-8:30 pace, again, nothing spectacular.  I'm not drinking calories.

I'm going to maintain  my routine and hope for the best long term.

biopedal devices

5'6" 139 lbs
30% bodyfat

Now that I'm eating 20 grams of protein every 3 hours I'm back to dropping weight.  I didn't mention before that I purchased a bodyfat scale, biopedal device thinggy.  In the book it says that these are largely unreliable, but for $30 I figured I can get a baseline started until I can schedule a BodPod reading.  I started at 143lb + 32% bodyfat on that scale.

Yesterday was a much needed break from the Pagg stack.  It really makes my stomach acidic and since I have GERD issues, can be quite uncomfortable.  I will start taking Prilosec again to deal with the stomach issues.  I will also decrease the ALA from 200 mg 4x daily to 100mg 4xdaily.

My new meal rotation so far is this:

7amWhey Protein + Water (27g protein) upon waking
Run/workout
10am  Poached Chicken breast (about 4oz) on raw spinach with balsamic/flax seed oil + 6 almonds + 1Tbspn organic peanut buter
1pm  4oz Salad Shrimp or steamed cod on raw spinach w/ same dressing = 6 almonds
3pm Chicken or fish on spinach w/ dressing
6pm Dinner- Large salad w/ balsamic + lean protein (lamb, chicken or fish)+ veggies + 1 glass red wine
1 hour before bed:  4oz chicken + spinach salad + almonds+ 1 Tbspn peanut butter

So far so good.  Not bored with meals, listing cheat day foods:
Brie
Honey
LoveCrunch Granola
Sushi
Pasta Carbonara (gluten free)
Blue Cheese

I did 5 mile runs twice so far this week.  More weekly mileage that I've had since the fall marathon.  It feels good to get back out there, cold but sunny.

Working out every 2-3 days (strength training) and must wonder if recent weight loss is going to be from starting running again + diet, or just running and it wouldnt matter what I was eating.  However, since I am able to track the 2%loss of bodyfat, I feel better that at least I don't seem to be losing muscle.  Anxious to see how it all looks after the weekend/cheat day.