Started at 214lbs at the start of September a few weeks before my 39th Birthday. I'm determined to not take this weight with me into my 40's, as I started out my 30's at 150lbs.
Today hit 182lbs which is about half way.
Target is 150lbs
40-50 mins of cardio per day, every day, with the first 30 mins of that being HITT, and then just continuing for another 10-20 mins at a moderate pace, or until I've had enough.
I have around 1200 calories per day highly nutritious food packed with taste, vitamins, minerals, proteins and a bit of carbs, and add myself another 200 extra or so calories for a treat to keep me happy.
Sometimes I save up my treat calories for a few days so I can have a couple of pints at the pub on Friday. I feel it's important to budget treats into your overall journey, because denying yourself of things outright just sets you up for unnecessary torment which may well be the reason you end up derailing yourself.
On average I'm losing about half a pound a day, and my body fat percentage has dropped from 34% to 26%. Keeping an eye on lean mass and making sure I get protein before working out or straight after in recovery.
I'm hoping to hit around 160lbs in time for an xmas visit to the family, coming home for the new year, leaving me with the last 10lbs to shift in January-February when I switch my focus from mostly cardio to mostly resistance as I would like to build some definition from there into next summer.
Some may say that 3.5lbs a week is too much, but it works for me, I'm 39 5ft 10 male. I don't feel exhausted or weak. I'm vegan so only really eat unprocessed fruits, veg, quorn and other meat replacements, but I usually have one meal a week (within reason) with something a bit richer and really enjoy it. I eat my main meal of the day mid afternoon. In the morning I'll have fresh fruits, fibre etc along with about 3 shots of espresso. In the evening if I'm feeling peckish I've always got a massive bowl of fruits and nuts on the kitchen counter to graze on.
I work from home and have my recumbent bike and bench here, so occasionally will go for another 30 mins cardio in the evening too if I am bored or not feeling tired, but lack of commuting or working in an office means that I'm not really expending much above my BMR of 1600 calories most days if I didn't work out, so the daily intake of 1200 calories is only a small deficit anyway. My fitbit scales and samsung watch 4 all feed into each other taking daily weight, body comp and workout data into one nice set of charts to follow my progress.
Anyway, just thought I would write this here to give myself a high five for getting half way, and to congratulate everyone else no matter where you are in your journey. Keep consistent, keep happy, and any time you doubt yourself just close your eyes for a few moments, picture yourself at your target weight and remind yourself that your only mission is today, and today all you have to do is your best, nothing more.
:-)
[link] [comments]
source https://www.reddit.com/r/loseit/comments/qrxuaf/half_way_in_10_weeks/
No comments:
Post a Comment