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Completed Day 3 of week 4 this morning and feeling quite proud of it. There is a definite improvement in stamina as I don't feel exhausted like I used to when I started the program. I also walk faster inbetween runs. And the cramps have gone! They won't be missed as the only cramps I've ever liked are those:
<iframe width="420" height="315" src="https://www.youtube.com/embed/PCYnTK9GvZc" frameborder="0" allowfullscreen></iframe>
I had a peek at week 5 which I intend to start on Monday next week and couldn't repress a shudder of horror when I noticed that day 3 is a solid 20 minutes running session with no walking! However day 1 and day 2 build up to day 3 with 5 minutes and 8 minutes running sessions, with walks inbetween. Technically this week, I have been running for 16 minutes per session so in theory there shouldn't be any problem in running for a solid block of 20 minutes.
On a lower note, I indulged in some excesses yesterday like eating 4 cookies in a row which I am really not proud of: the amount of calories the little atrocities contain is astronomical, especially considering their otherwise non-existent nutritional value. However, it's not the end of the world and I intend to make up for it today.
Diet Calendar Entries for 09 October 2015:
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1590 kcal
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Fat: 39.43g | Prot: 74.43g | Carb: 246.77g.
Breakfast: Bananas, Weetabix Whole Grain Cereal, Whole Milk, Kellogg's Corn Flakes. Lunch: Mung Dal Yellow, Tomatoes, Cooked Mushrooms (Fat Added in Cooking), Cooked Carrots. Dinner: Philadelphia Original Cream Cheese, The Fishmonger Smoked Salmon, Baguette. Snacks/Other: Hot Chocolate Cocoa (Made with Whole Milk), The Cooperative Triple Belgian Chocolate Cookies, Coffee with Milk and Sugar, Tea with Milk. more...
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3065 kcal
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Activities & Exercise:
Walking (brisk) - 4/mph - 15 minutes, Running (jogging) - 5/mph - 16 minutes, Resting - 15 hours and 29 minutes, Sleeping - 8 hours. more...
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 Comments
Wow! You've really caught the running bug. Good on you and good luck next week! I eat 2 or 3 small cocoa and oat biscuits that weigh only 10 grams each (48 cals per biccie) when I need to satisfy my sweet tooth through the week. At the weekend I have a small bar of chocolate or a small cake as a treat. Funnily enough, the cravings I get are not as strong as they once were so it is possible to train yourself... And, the occasional treat is good for your soul!
09 Oct 15 by member: LACH PZB
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As long as I stay within the 1400-1500 cal range, I don't worry about having the occasional biscuit but I really went over that amount yesterday (1700+) and I don't want to derail my efforts in losing weight.
09 Oct 15 by member: zaza_gabor
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I know. My RDI is 1600 on this site, but when I've checked other sites it's been as low as 1200 so I'm trying to keep within 1400-1500 too as I feel good on this amount of calories. Although I had a day recently when I consumed around 1800. Anyway, we'll get there eventually. Have a good weekend!
09 Oct 15 by member: LACH PZB
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The NHS diet plan recommends 1400 and this is the one I am following at the moment. My GP didn't want to give me any kind of advice because I refused his prescription of diet pills (which means he lost his commission on that one) but fortunately, the NHS website is a well of info and the only one out there that seems to be reliable. The cal/day on fatsecret seemed very generous when I checked the recommended amount for myself. 1200 is the very limit it seems according to websites that seem reliable: anything below that amount means the body goes into starvation mode and slows the metabolism down, which in turn makes it more difficult to lose weight! But it's not worth worrying to much about in my opinion: if you go well above your recommended amount one day, compensate for it the next and it should be OK. Have a nice weekend! :D
10 Oct 15 by member: zaza_gabor
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Our bodies still have the instinct left over from caveman days - oops, you've not eaten much for a few days, it's time to slow your metabolism down! When I was younger I tried a few stupid diets (didn't we all?), but when I trained as a nurse I also learnt about nutrition and health promotion. My weight gain has been through stress and inactivity - I now teach English in Krakow. I'm planning to come back to the UK next summer with the idea of getting work which combines nursing experience, health promotion and teaching so I'm currently looking at online courses.
10 Oct 15 by member: LACH PZB
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Are you thinking as training as a nutritionist or the likes?
11 Oct 15 by member: zaza_gabor
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No, unfortunately I don't have any money so I can't afford to do a degree in nutrition or dietetics, and I'm getting on a bit... However, there are online courses where I can become a nutrition adviser / weight management consultant, and they take anything from 6 months to 1 year. Also, I can pay in installments! We'll see...
11 Oct 15 by member: LACH PZB
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It's good they offer the option of paying in instalments and I hope it works out so you can do the course.
11 Oct 15 by member: zaza_gabor
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