03-12-09 Exercise & Food 03-14-09 Exercise & Food
Mar 13

031309 WeightMy pre-workout weight was 170.2 and my post-workout weight was 167.6. I weighed in after my took my post-workout shake.

I was hoping for a post-workout weight of 168.x and was surprised to hit 167.x. I am not going to get to excited until I seem my post-workout weight on Saturday and Sunday.

There was no wind today so my workout when very good. The 1st leg 5km bike took 14:09, I did the 5km run in 30:06, and the 2nd leg 5km bike took 14:05 for a total time of 58.19 which is down from Tuesday’s 67:27 and Wednesday’s 62:45.

My workout is burning more calories and the calories I am consuming is down this week (average of 1444 calories) making for a nice weight drop of 3lbs to end the week at 167.6lbs. On March the 5th I when from a 6.5km run to 9.6km bike 2.6km run. On March the 10th I move the run to 4.27km and then on March the 11th I moved both bike legs up to 5km and the run to 5km.

According to this calories burned calculator my 5km/3m run in 30mins burns 386 calories and my 10km/6m bike in 30mins burns 309 for a total of 700 calories. When I was running 6.5km/4m in 40mins I was burning 515 calories.

So 1295 more calories burned in a week and 4641 less calories consumed make for 5936 calories in a week or 1.7lbs weight loss in a week. Add that to the 2lb from my current 7000 calories deficiency and you have a 3.7lbs loss in a week which is pretty close to my 3lb drop I had this week.

So at this point I looks like I am back on track for loosing 10lbs per month. I have 17 days (April the 1st) to get to 159.8 which is an 7.8lb weight loss. With the extra workout calories being burned and with 1444 calories days that is very doable.

BCAA ShakePre-Workout Shake xxx Calories:
2 cup of water 0c
11g of Xtent BCAA xxxc

10km bike 5km run: 58:19

Workout ShakePost-Workout Shake 438 Calories:
4 cup of water 0c
140g of frozen mixed berries 120c
50g of frozen cranberries 30c
200g of fresh pineapple 96c
22g of GNC ISO Whey Protein 85c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

031309 DinnerDinner 505 Calories:
1 cup of water 0c
150g of strip loin steak 300c
62g (1/4 cup) of low fat yogurt 30c
2 cups of broccoli 50c
2 cups of salad 50c
1tbps of mikes special golden flax oil dressing 75c

Snacks 403 Calories:
200g stirred fruit yogurt 80c
200g of sweet green peppers 44c
50g of cucumbers 8c
227ml Liberty raspberry kefir 181c
minis neapolitan sandwiches 90c

1346 calorie day.


4 Responses to “03-13-09 Exercise & Food”

  1. 1. Primitive Christianity Says:

    Hello, Bob.
    I have a question. By doing this diet and workout, which is essentially “starving” the body, do you ever feel weak or have strong hunger, or does the body just kind of get used to it?
    Keep up your good work for the glory of God.
    Mike

  2. 2. dennis wells Says:

    Hi Bob
    Thanks for all the physical food updates.
    Have you heard about the “eat only vegetables, fruit and grains before 6 diet.”
    After 6 you can eat anything you want.
    Apparently it really works because you are cutting down your junk food by about 75%.

  3. 3. Bob Mutch Says:

    Hi Mike; I am consuming 1700 calories and burning 2700 each day. So my body is getting all the calories it needs. My diet is high fiber, low carbs, and lots of protein.

    My workout is pretty vigorous for an “out of shape” 51 year old male but I still am not tried through out the day. I am taking 8 to 9 hours sleep a day and my meals are balanced.

    So I am not starving my body I am just forcing it to get 1000 calories from stored fat.

  4. 4. Bob Mutch Says:

    Hi Dennis; There are lots of diets out there. CNN reviewed a study that followed a large number of people that were on 4 difference types of diets for 2 years. The study concluded that the bottom line is calories in calories out.

    While I think some diets work better with some people for difference reasons, the bottom line is going to be portion control, eating healthy foods, and exercise.

    I have based my meal plans on healthy foods I like and it seems to be working for me. But the bottom line has been counting my calories and giving my self extra calorie room by burning 750 calories a day in exercising.

    I have been totally shocked how easy it has been for me to lose 30lbs in 3 months 4 days. I had no idea at all it would be this easy. So far it has been a total cake walk with no struggles at all. I really can’t explain it.

    I am saying this in consideration that I have an addictive personality, a tendency to really like eating, and have a weak will.

    The only thing that I can think it can be is that the Lord is helping me. Either than or some kind of an excessive compulsive disorder or ADD that some people think I have.

    I will have to admit I do get kind of focused into one thing and run with it : )

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