I made the mistake of weighing myself this morning. I’ve been slacking off with diet and exercise because I want to write. I’m not getting enough sleep because I’ve been getting up early (and not going to be on time). And I’ve been drinking a lot of beer because it tastes yummy.
But last night I noticed I didn’t feel real good. And this morning it didn’t feel real good to look at the scale. It wouldn’t bother me if I felt good. But I don’t. So, back to what works.
I haven’t stopped doing them, but it is most definitely time to get some heavier weights. I need 17-pound dumbbells. I still think 20s will be too much.
Metabolic Effect weights 3x per week will continue.
A little tip: If you are using dumbbells for workouts, they are cheaper at Play It Again Sports (the Goodwill store of sporting equipment). They are actually new dumbbells at the one by me, but they are metal so maybe that is why they are cheaper.
I so wanted to try Hanson’s Half Marathon training for my next half, my PR shot. But it’s too much. I just don’t have that kind of time. I, instead, will use a modified plan Mel made for me when I PR’d in 2011. It’s a good plan and it works with my schedule. I just need to adjust the training times.
I also will fit in 1-2 running-specific strength workouts per week.
I will only be able to get up early to write if I go to bed on time. If I don’t get up on time, I will have to either forgo writing and make up for it on the weekend or find 30 quiet minutes at night (challenging).
I must get 7 or more hours of sleep. That is my minimum. I’ve been getting 6.5 or less. Not enough.
I must be in bed by 9:30 p.m. on work nights.
Okay, this is where I can make the most changes. This is where the biggest changes have been happening. I read Racing Weight and it made a ton of sense…when I was planning to run every single day. I haven’t been able to do that. But I’ve still been eating like I am (more carbs). So, back to what I know works for me with some modification, since I don’t think I was eating enough carbs before:
- Breakfast: Smoothie in the morning (protein powder, strawberries, almond milk) w/ 10 bites of carb (either a banana in my smoothie or a flax-seed waffle); 2 glasses of water
- Snack: Protein bar or blueberries with 10 almonds
- Lunch: BAS (Big Ass Salad packed with protein and veggies). I recently learned I’m sensitive to balsamic vinegar, so I will have to experiment with dressing. And 10 bites of carbs: a half of a sweet potato or about 1/3 cup of brown rice.
- Post-workout: Another protein smoothie
- Dinner: Protein and veggies. No carbs for me at dinner on 6 nights per week. And I am going to limit myself to beer once a week (shouldn’t really drink it on the week days anyway). I know I can have a small glass of red wine once or twice during the week if I want.
I know my body is super sensitive to carbohydrates. But I know I need them. So I will adjust the amounts until I figure out how much works for my energy levels and weight loss.
So…I’ve found another way that doesn’t work. I would like to lose 5 pounds of fat in two weeks. Today, I’m at 155.4. I’ll let you know how my new-old plan works.
I need to get back on track with the eating too.
I don’t think I could have that much protein powder and protein bars in one day. Or maybe I’m just sensitive when I have a Starbucks protein smoothie followed by a protein bar. Maybe I need more real food in between like your plan above. I’ve been limiting myself to one bar or smoothie a day, but not one of each.
I just hate how the carbs sneak back into the diet and cause so much havoc. Chips are everywhere! They follow me into all the restaurants, I swear!
Good luck starting on a holiday weekend. I’m going to reassess on June 1. We’re out of town for 3 days and I can’t handle the pressure of cutting back right now. I’m sure the scale will reflect my bad choices next week.
Well, luckily we don’t have any big holiday plans. 🙂 Yes, I suppose that’s a lot of protein powder. But I don’t know what else to eat after a workout and because I have to be at work so GD early, I don’t have time for eggs in the morning. :/ I would love to cut back on the protein powder. It’s expensive. Open to suggestions! The protein bar is like a treat to me. I have it with coffee like a dessert. 🙂
Sometimes I go through these phases where I just don’t want to worry about diet and exercise, but then I start gaining and feel horrible (sluggish, tired, etc.), and I have to get back on track. *sigh* I guess it’s going to be a lifelong thing.
Another thing that I think works against us is that as we get older I think “what works” changes! So when you think you’ve got something figured out and working then all of a sudden it’s not working so well and you’re doing everything “right”. It’s so hard for women especially. I’m going to be 40 this year (not sure how old you are), but I have noticed a shift in what has always worked for me and getting softer in places I’ve never been soft before. ESPECIALLY this year! ugh .. sucks getting older. Good luck! I love that you’re blogging more again. :o)
That is totally true! I’m also at a place when I gain 2-3 pounds, I notice it immediately. I guess this is a good thing so I won’t gain more, right?
Oh, and thank you (about the blogging). I try to quit, but it never works. 😉
I could have written much of this exact post! I need to get more sleep and I need to do more strength and cross training workouts. I also need to eat better. I have a nutrition degree for goodness sakes….you would think I would practice what I preach!! I ,like Kim, am planning to reassess come June 1st. I don’t want the pressure of the holiday weekend to derail me before I start.
The sleep thing is so hard! I’m always reading or looking at Pinterest way too late!
Sounds like you think of everything. You can do this!!