The run was great, easy, and feeling a little anxious because it was warmer outside and I coulda run outside, and CP told me to get off the treadmill here soon. Also, today is the Day 1 of the CP plan and instead of fruit and sweet potato after the run I just had saltwater and eggs and avocado! Eek!
Here I am around 1pm, I'm vaguely hungry and terribly thirst. Go Drink!!
I have homework! And lots to say here.
First off - keep an Anything Is Possible mindset. I can speed up and run faster. I can change my habits.
1. Start logging accurately and diligently in MFP for a few weeks.
2. I can text or email him anytime with questions. I didn't have many yesterday, but I'm sure I'll come up with some, and I need to get over the fear of "bothering" people.
3. I need to login to his website and start going through the library, in particular 2 courses: weight loss training for runners and Getting It all Done.
4. The Goals as he outlined and I confirmed: 1) get back to expected weight by reducing fat and building muscle 2) Prep for Glass City Marathon in 14 weeks with goal of Finish 3) Prep nutrition and training for Hennepin 100 in October 4) Fix eating habits that are self sabotaging. These goals are all tied together.
5. Get off the treadmill. It uses different mechanics and different muscles. Start transitioning away from it.
6. Measurements today were 135 lbs, 29% BF, 95.6 LBM, and 39.4 FM. This gets measured about every 30 days.
7. The foods! Paleo-ish, whole and real foods, with a focus on lean protein
7a. Carbs increase insulin which increases inflammation
7b. Goal macros are 35% protein, 50% fat, and 10-15% net carbs (subtract fiber)
7c. Get macros in line this week using MFP
7d. 1700 is on the high side, shoot for 1300, but that's not a hard and fast number, follow hunger too
7e. For now, 3 meals but look forward to reducing to 2 meals a day.
7f. Reduce the potato, fruits, carrots. The occasional carrot, and berries are OK
7g. 1300 is NOT NET, it is total
7h. Get into oils, olive avocado ghee and coconut
7i. ABSOLUTELY NO alcohol, sugar, vegetable oils, and flours
8. The training!
8a. Get into faster runs (already doing this)
8b. Add salt, try a glass of salt/electrolyte water before a run. Even afterwards, to avoid the carb flu
8c.
9. Log the foods the day before to fit the macros, THEN STICK TO THAT PLAN. FOLLOW THROUGH.
10. The strength training!
10a. 2x a week, whole body workout
10b. 20-30 mins each
10c. 2 days between sessions, so something like Mo and Th, or Tu and Fri
10d. It can be on a run day
10e. It can be on a hard run day too
10f. The order of run and strength doesn't matter
10g. There is a weight loss training course Build Strength and Reduce Stress module with 9 exercises.
10h. SMART: 1 set of moves to failure, working slowly. But ease into this, do 2-3 weeks with maybe 2-3 sets.
10i. Log the workouts: exercise, weight, and reps.
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