I'm starting to become a little concerned - I'm having trouble getting my workouts in early enough to get adequate sleep. Last night, I didn't start my workout until almost 10:30. It didn't take much more than an hour, but I didn't get to bed until almost 1a & had to get up at 8a. If I don't learn how to better organize my time, I'll never be able to fit all of my new activities into my week! I've only made it out to run once in the last week, although when I did, I made a +1 min improvement! I've been running around 11min miles, 11:15-11:30/mile for 2 miles, but this week, I did my mile in 9:53. That's the first time I've broken the 10 min. mark in my recent memory! It's entirely due to the fact that I took my MP3 player with me this last time, too - I always run better/faster when I have music.
I'm also having trouble eating enough calories each day - I should be around at least 2750/day, but last night I struggled (and failed) to hit 2500. Thing is, I'm not that hungry. I eat decent, filling food during the day, the worst thing I eat right now (besides the occasional candy bar) is one of my breakfast cereals, and I'm going to be changing that soon. I have around 600 cal. for breakfast, and between the two meals I eat at work, I'm at around 1500 when I go home.I don't eat much when I get home, because I know I need to either lift of run shortly thereafter, and when I'm done, I have my PWO drinks, which put me at about 1900-2000. This means that, after my workouts, I still need to eat another 750 calories!? after 11pm? I don't like that - I try to be sure that what I eat is good fuel for muscle building, (last night it was 3oz. roast pork & 4 oz of turkey sausage & 1.5 cups skim milk) That a lot of food to have in your stomach at bedtime, but there are a couple of good things about it - one type of protein in milk, (casein) lean meats, and fats all digest slowly, which means that my body has an adequate supply of protein/energy with which to rebuild my damaged muscles during the night. (That's a good thing!) And the carbs in the milk work towards replenishing my spent glycogen stores in the muscles.These both help in preventing muscle catabolism, thusly helping to preserve lean body mass. I think this is the only thing currently saving my from losing both strength and muscle. Rough calculations for yesterday put my energy expenditure at almost 3800 calories. The problem lies in the fact that I only had <2500 calories in food yesterday - as long as I can function and improve on my lifts/running, that's not a big deal, but believe it or not, having too little calories can actually prevent fat loss! I really need to find a way to be able to eat more... maybe cashews/walnuts/etc!? healthy fats, dense calories for their size!? I'll have to consider that. That would bring my macro ratio back into balance a bit, as I tend to be quite low on fats. My body seems to really like carbs, so I tend to be heavy on that side. Yesterday's ratios were (in this format - C/P/F - carbs/prot/fat as a percent of calories) 49C/31P/20F. Most people say the fat ratio shouldn't be less that 25%. I need to reduce my carbs a bit closer to 40% (275g carbs) keep my protein level consistent (206g prot) and up my fat intake (91g fat). As long as I can keep pretty close to that, I should be able to get rid of this layer of fat I'm holding on to...
gah... too much detail, my brain is toast now. Gotta run!
12:54 p.m. - 2009-03-17
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