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I'm doing the same in 4 days, maybe we can reset together. I've mentioned my plan to stay with my current calorie goal of lose 2 lbs per week, but give myself 3500 "bonus calories" weekly that I can use any time I want so I'm actually losing 1 per week. I have no idea how well that will work but I'm going to try it for a while.
173g of protein is really amazing. Jesus.
The thread seems to have quieted down a good bit. I feel like I'm talking to myself sometimes when I post my updates and I'm sure corp does too. But I figure it's good for me to feel like I have to post and maybe it's good for other people to see the thread get bumped and get reminded. So hopefully we all keep each other honest. I know I'll need some help because I'm fully prepared to go on a bender.Alex P Keaton said:
It's really just an unwillingness to slow down and run at 12 or 13-min pace for months and months. I'm very comfortable running at a 9:30 pace and able to run a lot faster than that 1x per week -- but since I don't ever use a heart monitor, zero idea what my heart rate is. Mrs APK is letting me use her watch this weekend with a heart monitor -- so this will be a good test for where I'm at. If it's really bad....I might be willing to make the leap to MAF.
You were doing awesome but it was just so aggressive maybe if you scale back a little and try the plain old 2lbs per week approach?
March 1. 250.9 - 23.5 lbs
Yeah, I was wondering to myself how long is it going to take me to get from a 13:30 min/mile shuffle to something respectable. I'm holding myself back and the super short stride sometimes hurts one of the muscles on the outside of my ankle. And I'm still probably going to fast since my average HR is like 145-147 BPM. Ugh.
Man, from my vantage point this looks freaking awesome. Down 23.5 pounds (8%) in 2 months is amazing.
Fred knows his stuff and @gianmarco has suggested the same thing. He forced me - or strongly encouraged me - to run slower so that my body will recover better. I was running too fast on recovery runs, and thus wasn’t making any improvement. If I had fully taken his advice a year ago, I’d be one year further ahead of where I am now......
3 months and I always consider the first 8 junk and water so really 16 in 3 months.
I've done this before and the 12s eventually become 10s and then 9:45s (and I'm a slow dude). When you can break 10s with zone 1 effort, it really sets you up well to attack your fast runs. While a 4.5 hour marathon is nothing special, it's a good feeling to know that you can at least complete one comfortably with minimal training if the sub 10s in you are at an effort equivalent to what would be a fast walk now.
Aren’t you lifting a bunch too? Mrs APK treaded water for about 6-8 weeks and was highly frustrated, but 6-8 weeks later she’s put on muscle, dropped weight and looks great. The first 1-2 months though, she was really pissed off because “the weight wasn’t coming off.” Reality was that she was trading fat for muscle.
IIRC Gian had his lightbulb moment about 8 weeks in, but he was draconian about not going over 140. I recall him accepting that he always needed to walk any uphills because he couldn't do them without flying past 140. That eventually changed, but it's because he was so rigid about his approach for those 8 (?) weeks.
I've been running for a long time, even when I was fat I'd still run off and on. After a longer period of off than usual I was struggling to run more than a couple minutes back in June 2019, but by January last year I was running 5ks at decent speed. I tried MAF, saw some immediate improvement, then the pandemic hit, I didn't take it as seriously, when I did my runs they were always fast runs and I kind of leveled off - I kept running, but I wasn't really improving.
Jan 31
First goal met and it's always awesome to see a new digit on the scale congratulations on breaking through.
Funny that you say this because I did just the opposite this morning. I hadn't been out with my kid in the morning since pre-daylight savings. But we went out just after sunrise and I did my typical path that I do when I run with him. I was able to stay at 140 avg BPM (but with more variability than I'd like) at 14:54 pace. Last time I did this same route with the kiddo it was about the same average heart rate but closer to 16 min/mile. If I don't have the kid I typically do a different route (hillier) and can do that at about 13:30 and 145-147 BPM.
i check it every day, or every other day. Not much for me to post, but i am keeping along. I didn't think my daily logs would be interesting. Was going to add i went on a bender eating the other weekend, and man it was enjoyable, but i paid for it. Quick lessons learned is weighing yourself is definitely not the most reliable. there are so many variables, it just isn't the most reliable thing to measure if you are heading in the right direction. Ate like a pig for like an 18 hour "grazing" of food and came out of it up 3 pounds. Felt awesome about that considering how hard it can be to burn off pounds, but found that it was not reliable. Basically took about a week and a half to try and get back to where i was pre-gorge, and the weight numbers just kept going everywhere.
Unless you're on keto, I don't see a reason for adding coconut oil to your diet especially if you're looking to drop lbs. Bigger picture wise, more meat and greens. Cut the bread and jelly. Sub the cereal for steel cut oats.
Thanks. Cutting the oil out for now. I weep a bit thinking of cutting out bread and jelly and my cereal, but i will try for a bit with going with no oil and see if i get going better. Next plateau i will make that next jump, but not excited to lose out on my Rice Krispies and PB&J.
Instead of thinking "fat and sugar are bad", I like to think "complex carbohydrates and fiber are good" and "protein is good" and "vitamins, minerals and fatty acids are good".
on side note, Rice Krispies are pretty horrendous nutritious wise. not sure why the heck that is because it isn't like the cereal has some taste or whatever, but will slowly start to go to something else after seeing the nutrition on that box is just crap.
I still read this thread often. It may not be every day but it is definitely a few times each week. Im still trying to lose a few pounds but don’t have anything interesting to post. I was doing well for about a month and then ate too much for a week or so. Got back on track last week and will probably drop a pound this week.
I didn't click this until now. Awesome, awesome work. You're like Jared but with better quality fast food and better extracurriculars.
I love a good steak house. Steak was amazing. Dessert was probly 800 calories and I don't care. Brownies, ice cream, and chocolate syrup... Yes please.
208.5 this morning!
I need to learn more about the Fred shuffle, I know several pages ago y'all typed a lot about it. Sounds like I could do it without triggering my shoulder.
This is such fantastic news! Testament to discipline, and you've been at this way longer than most in the thread have been. Thanks for encouraging and inspiring us!
https://philmaffetone.com/method/#:~:text=MAF stands for Maximum Aerobic,Increased energy and endurance
68 minutes, average heart rate 144, highest was 151. It's a hilly route and a windy day. I'm pretty happy with that run. My hip is a little tight but otherwise I think I could go out there and run a few more miles.
Clicked on the link, looks like my initial target HR will be 128 lol (47 years old, don't workout). Do you start walking when you approach that number? This will be good for me as I get winded very quickly when I start to jog. Also I have a big hill to climb to go home, I guess I should walk that as well.bostonfred said:
I don't totally know how to answer because I'm not super strict like some people are. I've had good results my way but maybe they'd have been better being more strict. My number at 45 should have been 135, but I let myself go to 140. Now that I'm in better cardio shape it should be 140 but I let myself go to 145. The low end number is somewhat arbitrary and I suspect that the bigger difference is between a 27 and 47 year old being 20 bpm apart than a 45 and 47 being 2 bpm apart.
