Similar to my training attitudes, I don't feel it necessary to over complicate things. In fact, part of me thinks that part of the obesity issue in the UK is because people are over - fed hundreds of training methods and even more diet regimes. At the end of the day it comes down to calories in and calories out. Yes, your body will work better, be stronger, look healthier as well as fend of disease if you base your nutrition around veg, fruit, nuts, meat, oily fish and 'good' fats but it still comes down to how much you eat.
If you eat 500 extra calories a day (more than you needed), which to be honest is easily do-able. Then over 7 days that's 3500 calories, the approximate amount of calories per pound of fat. So basics are, if you eat more than you need then in the long term you put on weight. If you want to put on weight, this is on the lines of what you do. Same goes for weight loss, if you eat 500 calories a day less than you need then over a week you will lose weight. If your struggling with 500 then do 250 a day, it's that simple.
What I strongly recommend for success is this:
* Base your eating on food that has lived, grown or been planted. However don't stress if you fancy a chocolate, cheese etc have it then get back on the train. The same goes for eating out, enjoy it, eat what you want, then get back on the healthier choices after that meal.
* Don't cut anything from the diet e.g carbs, fat, protein. Eat all three with each meal but make it balanced.
* No counting calories, just make the better choices whenever possible.
* No weighing food
* Eat when your hungry
*Drink plenty of water
*Exercise at least three times a week - the more intense the better.
This is what I'm going to follow starting January 3rd when I get back to training after 3 months of doing less but eating lots! I've deliberately put on some weight because I want to prove to people that basics work when it comes to weight loss. My goal will be to get back to 72/73kg (11st 7lbs). I'll be weighing myself in January then see where I am. I wont lie I haven't got loads to lose but like I said, I want to show that there is no need to over complicate it. I'm not giving myself a deadline as I want to prove to people that a sensible, balanced attitude to eating is the easiest way to live. I'll probably weigh myself weekly and then post a review of the week on here. Will try to get a before and after picture to, for proof.
Enjoy Christmas, don't worry about a little overindulging and get back on the it in January. Happy New year, enjoy, I'll be smashing it with 80,000 in Hogmanay Edinburgh. :)
First weight in since the cutting started....
I plan on weighing myself weekly, however i got on the scales on December 28th and I weighed 79kgs.....basically deep down I'm a vain bugger and even tho 79 is fine, I want to get the abs back (one of the fundraising events for my R.N.L.I Ironman mission is a topless calendar with my mates ha ha ha, I don't think I've ever had to do so little persuading!!!) and I always found that when I've been around the 72kg mark my fitness/performance has been at it's best. With a marathon coming up in a mear 7 weeks since re-starting training again, half ironman and the big Ironman I want to be at my best soon!
What hasn't helped but I don't regret one bit as it was the funniest few days in a while was a 3 day bender in Edinburgh over new year. They definitely know how to celebrate New Year!
Since then I've been back eating pretty much the way I do when it's training time - Anything that's lived, grown or been planted and except for one bagel and soft cheese I've stuck to it well. The plan is 1-3 meals a week treats e.g. takeaways or an unhealthy option.
Anyway weighed in at 77.5kg today, I was pleasantly surprised and on top of this I've put in some cracking training sessions. BOOM, its on the way back in style!!
Training wise this week I've done 2 runs one being a tough 10miler, a cross fit session and about 4 sessions on the turbo trainer - they've all been intense which I'm convinced is the key to getting leaner as well as improving performance, I'm doing a fraction of what I was last summer and to be fair, I've done no Junk session - if I've not been fresh I've rested when I've trained I've pushed it very hard. Despite partying most weekends over the last 8 weeks I'm not far off where I was last summer and think I could surprise myself come the Blackpool Marathon even tho I'm only running twice a week, one long run and one flat out run. Maybe beating my 2.59 is beyond me but I really don't know and I'm only running 2 times with the rest being cycling!
Anywere there we go - week one - 77.5kg a drop of 1.5kg in 10 days. Decent start :)
Cheat Pizzas!!
Almost time for the 2nd weight in (Friday) since opting the eating whats grown, been planted or lived attitude and today sums up why I don't really like diets! I've been craving some stodge big time today, fatigued from work and some very intense training sessions but 'diets' have rules which if can cause serious binges and a huge spike in the calories if your watching what your eating. Thus despite the fact that eating, basically paleo with oats and milk is something I pretty much do most of the time being a 100% strict is too much and drives you insane as well as in my opinion can effect your social life because all the time it's too much (that's my opinion).
What I've opted is to allow myself either a cheat day or 3 cheat meals a week and also if I'm going to ballistic at any point because I fancy something I just have it then get back on the horse.
Today I was saved by the freezer and a very big rectangle pizza!! A very very needed boost and in my eyes important that I had it. I'm fuelled up and ready to continue the good work.
With a 13mile run on the cards Saturday they may be another one of these pizzas on the way but depends how I feel.
I'm excited for the weight in Friday, I'm not a 100% I've stripped much body fat this week but we'll see.
So last week 77.5kg, if I'm around the 76.5 Friday I'll be delighted. Ultimate goal is to get back to 73kg by the Blackpool Marathon which should be a good laugh.
Everything in moderation!
Yesterday I got back on the scales for the second time and It was a disappointing loss of 0.5kg, I'm now 77.1KG.
This week has reminded me so much of why I hate 'diets'. I usually swear by the everything in moderation method which suits me fine and to be honest just makes everything more relaxed and in turn makes me feel better. Meaning it's doing the job.
What I do usually is base my eating around whatever grown, lived or been planted but if I fancy a pizza, takeaway, chocolate etc occasionally I just have it. I'll admit I'm lucky and enjoy scoffing myself with bowls full of veg, salad, meat and fish so most it's what I eat. However since new year, probably as a sort of detox type thing after xmas I decided to go paleo + oats and milk because after a couple months of very little training put on 7kg.
With the goal being 73kg by March 11 when I do a marathon I have plenty of time. My fitness levels and the fact that when I'm in full force I'm training a fair bit means that unless I completely go off the rails with my eating my weight should naturally drop down a bit.
Even though I love the idea of the paleo diet and do base my eating on it, having rules about food is simply bollocks! By Wednesday I was really craving a BIG meal which tells me that for the amount of training I've done last couple weeks, the paleo way is to low calorie and too low in sugar (after a 15mile run or 2hr bike session, I really want sugar!!).
I held out Wednesday, Thursday I was craving stodge even more, this only happens when I decide to go strict with the eating, which again reminds me why I hate diets and rules in eating. Over a cup of tea I demolished half a box of celebrations, half a bag of peanuts then got myself a 12'' pizza! Fuel (food) had not tasted so good in a while. That was it, I'm not doing that again, I'd rather eat what I want in moderation than feel tired through the low calorie and then explode with some sort of monster eat.
I'm still on the project of getting back to 73kg's for this marathon but if it doesn't happen it really doesn't matter. So this weeks weight in (Sat) will be through healthy BALANCED eating along with my triathlon training.
In addition Friday I ran a hilly 12mile at 6.36 min/mile which is faster than when I did the sub 3hr marathon! I no way would have done that good a training session if I would have stuck to the paleo i.e. not fuelled up that Thursday.
If I'm classed as an endurance 'athlete' (which I beg to differ) then diets are a no go unless your training drops the same time or your just doing it for 1-2 weeks as a last bit of cutting before an event. It's got to be the moderation attitude.
Personal training blog as well as my own training and nutrition blogas lots of people have started asking me questions about my training and nutrition, how, why and when, what etc - il try and keep updates of training, nutrition and keep it open for any questions and advice. Also my training is not perfect and I'm always learning but it's just what I'm currently doing to live for the adventure and the next challenge!
