"Perfection isn't attainable, but if we chase perfection we can catch excellence." Vince Lombardi
"Consistency on its own will take you far"..............
In no particular order.........
- Monitor fat loss by using a tape measure or body composition and photos, not just the scales only.
- Well, I tend to hop on the scales once a week. Monday morning sees me naked in the hallway perched on top of the scales, one eye closed the other squinting and then a yelp of horror when after a solid week of focus there is no change....or worse, an increase.
- I'm not totally naïve, I know that there is water weight, muscle weight, bone density that can increase weight. A body composition scan would be best. I was doing the Dexa scans once a month. But stopped a little while before my Europe trip. Maybe its time to head back for a truer snapshot of where I am at.
- I measure these areas approx. every 6 weeks. The stats have expanded. 4 cm added to the butt. oh dear.
- Refined carbs and sugars have been cut significantly from my diet. I know where the sugar can be hidden, fruit juice, fruit, yoghurt and so I can tell roughly how much sugar I am getting. Usually between 6-8 teaspoons a day. Well within healthy ranges.
- LACKING! I'm having a lot of trouble getting back into a gym routine. I miss having a training buddy to meet and work out with.
- I haven't done any HIIT training in running for a long time. Walk/run is the standard fair. But sprints and walking I hardly do. Consider doing HIIT.
- That's a lot of water. I need to double check these numbers. But adding lemon to my water has helped me increase the amount of water I am drinking.
- Only on days I have worked out as it is so expensive. But I get it in my water bottle along with the lemon.
- Working on it. I can pretty much hold my own in a conversation about the body and how it works. I would love to become a dietician. It fascinates me and I like the challenge. But what I don't like is knowing the information and still not acting on it or finding the consistency. its an excuse!
- Yep, got that one. 3 main meals and 2 snacks, plus a banana on swim days and if it is a heavy work load and the calories allow - then a protein custard and berries at night.
- Hmm, this one is tricky and new to me. I find it easier to go without carbs at dinner time. but not having carbs at lunch time leaves me looking for the sweet biscuits and chocolate.
- I can do the no refined carbs prior to morning exercise. But sometimes of an afternoon, especially before swimming I need a banana or something in my stomach otherwise I end up losing energy. Maybe a bigger lunch would be better.
- All well and good, but I can't think of many protein snacks. Any suggestions out there?? Besides hard boiled eggs that is.
- Oh Hallelujah! I can keep coffee. I have been drinking soy coffee of straight black, both with no sugar for some time now.
- My Fitness Pal saves the day. But 25% carbs gets there pretty quickly.
- I think Gazza and I choose pretty clean, quality foods as much as possible. But could do better.
- We don't use processed foods. I haven't eaten a baked bean in ages. There is the occasional processed food of course, but on the whole I would say we are 98% good to go.
- So when I finally want to hit some significant numbers, I need to get this part sorted. To do this try 1-2 weeks with 25% carbs.
- Sorted! We have found a protein custard that we have at night Isolate Protein, slow release.
- A little homework required here. But the more raw and least broken down is the go.
- Cutting out bananas will be tricky. Swimming and on the bike, Bananas are a staple. Will give it some thought.
- So I ate all of the macadamias left in the pantry in preparation for the big cut. Going to miss my almonds.
- Upping the protein has been the hardest part of the whole program so far. Shakes are the only way to make the numbers. But my previous protein mix was a 50/50 carb/protein mix so I have moved to protein only. I had a moment here and thought maybe that's where some sneaky carbs have been getting in.