Run: 6.4 Miles
Time: 1:08:24
Pace: 10:40
Didn't get out to my run tonight until a little after 9pm. I really didn't think about the distance but knew I wanted to run at least a solid hour. When I walked outside I was hit with this really sticky and nasty air. About 25 minutes in I was soaked and wishing I had taken some water with me. Even with nasty air it was a good quality easy run for me and I was able to finish strong.
So far I've got 20 miles of running this month, 35 biking miles, and 4 days per week in strength training.
Had another good strength workout today...
Bench Press 4x10
Incline Press 4x10
Hammer Curls 4x10 (added weight)
Standing Dumbbell Curls 4x10 (added weight)
Dumbbell Flat Flyes 4x10 (added weight)
Dumbbell Front Raise 4x10 (added weight)
Dumbbell Laterial Rasie 3x10
Shoulder Press (Machine) 3x10
Lat Pulldown 3x10 (added weight)
Leg Curl 3x10
Seated Leg Press 3x10 (added weight)
Weighted Crunches 4x15 (added weight)
I'm really feeling the inches fall off and I've dropped 2 pounds since last Friday. A good consistent strength program, with a good cardio program, and "clean" eating is a great recipe for fat loss. I still need to kick my diet up to the next level. Its not terrible but I really want to add a little more protein.
I'm going to start to incorporate my protein powder, Nitrean, back into my daily routine as well as cottage cheese and my boneless skinless chicken breast. That coupled with my egg whites will be my protein.
Here is a sample of what my nutrition will look like.
Meal 1: 4 (1 yolk) Egg White Omelet with Veggie Sausage and 2 slices Organic Whole Wheat toast
Meal 2: 2 cups Oatmeal with 1/4 Cup Sugar Free maple syrup and 2 tbsp Natural Peanut Butter 1/2 cup organic milk
Meal 3: 8oz Chicken Breast and 2 cups steamed broccoli
Meal 4: Large Banana
Meal 5: Nitrean Chocolate Protein Shake (Whey, Casein, Egg proteins) 2 tbsp Natty PB
Meal 6: 8oz Chicken Breast and 2 cups green beans and 1/2 cup brown rice
Meal 7: 1 cup cottage cheese and 2 tbsp Smuckers Sugar Free Jelly
There will be lots more on the menu like grapefruits, yams, tuna, veggie patties, and turkey. Also all veggies are game. I have to really switch up the veggies as I get sick of eating one all the time, although I have been known to do that. Most of my calories right now come from carbs but that will soon change to a more balanced breakdown. It will be hard as the wife and kiddo suck down their yummy comfort food but I'm determined to get the rest of this weight off before the marathon in November. Hope everyone has a great Friday....TGIF. - Jason
10 comments:
You have the right recipe for weight loss!! Great job!!!!!! I weave in and out of focus, you stay the course and it is paying off!
Great job on the run as well!!
Once you start your REALLY long runs for your marathon training, you'll be able to eat a whole chocolate cake without having to worry about it :-)
LOL...Your dog on right Wes...and I will!:)
CONGRATS on the weight loss!! It's always fun seeing the numbers drop!
THANK YOU sooo much for the link!! It rocks!!! Lovin the little vids too, I'm a moron and would probably do them wrong without a visual LOL
Sounds like you have the right menu in place.
nice running at night isn't it??
You rock!! keep up the hard work. I wish everyone had your drive.
nice run. and mad props for the meal plan and the gym work as always.
Great job with the weight loss!!!
I am still not that great with my diet. Thankfully, I am still losing weight and inches and getting faster with my running. But I know I will have to work on it. You are an inspiration!
good job with the weight loss.
you run late at night. i'm usually asleep by then!
I guess when I look at what you are eating I understand why you are losing weight and I am not! Where are the handsfull of nuts? Popcicles? and hamburgers? hmmm. I might have to think about this. Good Job!
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