My Fat Loss Journey

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So I've been reading a bit on running this evening and from what I read I should run less time but be more intense when I'm running. That's fine by me, an hour is a pretty long time. Apparently, the benefits of running stops after more than 4.5 hours a week. Today was my fourth hour, so I'll just run half an hour tomorrow, do weights on Saturday and rest on Sunday.
 
209 g carbs x 4 kcal/g = 836 kcal
26 g fat x 9 kcal/g = 234 kcal
54 g protein x 4 kcal/g = 216 kcal
836 + 234 + 216 = 1286 kcal total
I had too many tabs open to use a calculator so I may be off by a couple of calories but there´s no way the indicated amount of calories would already have had your exercise calories deducted. So you´re again very low on nutrients.
 
Oh really, wow. Shoot! Need to make some changes! Am I on the right track with this kind of breakfas?
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Zizka said:
Apparently, the benefits of running stops after more than 4.5 hours a week. Today was my fourth hour, so I'll just run half an hour tomorrow, do weights on Saturday and rest on Sunday.
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I´m all for variety!
Your breakfast doesn´t have a lot of protein for an active adult man. I´m a woman and get cravy if I don´t get at least 20 g per meal. Do you have a daily protein goal?
 
I didn’t eat much yesterday. There was a snowstorm outside and I didn’t want to get out. I thought one egg was enough for protein for breakfast. Any suggestions for a high protein food?
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Hey Z, good to see you doing well, keep it up!
Zizka said:
Any suggestions for a high protein food?
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I have been trying to get my protein up and a couple of the things I have found help include Greek Yogurt, you have to look at the labels some are higher protein than others, the one I eat has 90 calories and 15 g protein; and High Protein Special K, a very high protein breakfast cereal, 1 cup has 160 calories and 13 g protein. And of course the more obvious things, I am eating more fish and meat than I was.

Best of luck with it.
 
Cool! I did weights yesterday but I don’t know how many calories that burns so I didn‘t put it in.
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Looks like better calories, better protein, better everything than the past couple of days. Good work! Keep paying attention to your body´s cues so you can react to its changing needs before you crash or start binging.
 
Thank you! I forced myself to eat more this morning, especially protein. I intend to eat less for lunch and dinner. Will resume running tomorrow. I will likely stick to an hour run Monday to Thursday and then rest until Saturday for weights. I don’t know if I’ve managed to lose my 2 pounds of fat this week, will find out tomorrow.
 
Fingers crossed for tomorrow's weigh-in. It sounds like you are doing all the right things. Your body will thank you, regardless of what the scales say.
 
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ate a bit too much yesterday in trying to have a more balanced diet. So still need some tweaking.

the scale said 192 which means I didn’t lose weight. I’m a bit disappointed, I thought I did everything I was supposed to and constantly respected my calories and did a lot of exercise. I’m a bit puzzled and not too sure what to do next oh well.
 
Did you eat a lot of salty stuff yesterday? Or are you sore from exercising? If you´re eating sensible calories and moving around the logical explanation for your weight not going down is water retention.
 
I would give it more than a week before I make changes. You would have a better idea then. It's great that your sodium levels are not high :)
 
Based on those numbers you should have lost more than a pound. If the scale doesn´t show that then for me answer wouldn´t be to stress my body more by fasting but to give it a bit of time to adjust. Sometimes the answer is just that I´d pooped just before one weigh-in and not before the next. Bodies are complicated! But you do you, of course.
 
I tried eating twice yesterday. Once for breakfast and once for dinner. I got really hungry in the afternoon so I drank a protein shake. The downside is that I ate a lot more than I normally would for dinner. In the end I didn’t really eat a lot less.

093CC4E3-BCE8-42A1-B8B9-48035F20D134.jpegI weighed myself this morning and the scale said 190 which is more believable I find.

Any comments on my diet so far? Things I could improve on?
 
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