Dropping the kilos - a 2 week diary

Jagera

Over the past 6-7 weeks I started running & eating healthily. Some size has fallen off, not necessarily weight, but thats fine.

In the last 2 weeks the fat loss has slowed down where I feel very little change has occurred.

As such I am going to log my diet & exercise, firstly just for standard logging reasons, and secondly to see if people spot some things I should change.

In 2 weeks I will have a minor operation, after which I'll be unable to run for around 1-2 weeks, then I'm back into it again.

I am using a heart rate monitor for the running. I don't keep track on the distance, just the time and the heart rate.

OK, some relevant data:
male, age 35, weight 97kg, target: 90kg (in phase 1, more later)

Jagera

Tuesday 25 May
Breakfast: bowl of muesli ,low fat milk. Cappuccino on way to work
Lunch: Large leaf salad with Weight Watchers italian dressing
Dinner: braised beef in asian sauce (about 150grams) & vege stir fry
Snacks: 1 or 2 apples in the morning, cup of soup in the afternon.

1 hour flat run, average HR 77%

Jagera

Wednesday 26 May
Breakfast: bowl of muesli, low fat milk. Cappuccino on way to work
Lunch: 2 minute noodles (pot noodle kind of thing). 2 low fat yoghurts.
Afternoon snack, brown bread sandwich with marmite
Dinner: Fillet steak & chips & sauce, 3 glasses of wine (was out for dinner)

Not a great day food wise. Back to the good stuff tomorrow.

No run.

Should also add my day job involves sitting at a PC all day, so the running is the only exercise i get to do.

Jagera

Not a good day today

Thursday 27 May
Brekky: Bowl of muesli, cappuccino
Lunch: Asian Chicken Salad (ready-made from supermarket), low fat yoghurt
Afternoon: 1 beer & small chicken burger thing at a work event
Dinner: Beef Mince with a mexican stir-in sauce & white rice
Evening: Coffee and a Magnum ice-cream

Felt like crap for eating that stuff, plus having the less than perfect day before.

Did some reading on a website about what kind of foods I should be eating. I've been fairly haphazardly eating good things, but not really concentrating on stuff with low fat & good protein.
I also think the muesli I am eating is not a good one. It's a cheap crappy one from ALDI. Probably full of fat, will check that later.

No run.

Jagera

Friday 28 May

Breakfast: bowl of muesli & lite milk
Lunch: leaf salad, weight watchers french dressing, 2 low fat yoghurts
Afternoon: Banana & an apple
Dinner: stir fry chicken in maranade (home made), veg and noodles

45 minute flat run: avg heart rate 77%

Jagera

Saturday 29 May

Brekky: Muesli & lite milk
Lunch: Banana, ham & cream cheese sandwich wholegrain bread, yoghurt
Afternoon: bit of leftover mince & rice, small portion, apple
Dinner: Stir fried beef & veg
Evening: 2 beers

Being Saturday evening & kids in bed early I couldn't resist a relaxing beer. Not a bad day really except for the beers.

Run: 45 minutes hilly run on a designated forest track with several stops for exercises (jumps, chin-ups, sit-ups). Avg. HR 78%

Jagera

Sunday 30 May

Breakfast: muesli & lite milk
Lunch: various bits of fruit, apple, banana
Afternoon: more fruit (forgot to have lunch, so was just eating bits of fruit here & there)
Dinner: Stir fry beef & veg. glass of coke

35 minute fast run with some sprints. Avg HR around 81%

Still not feeling any different. Wasn't a great week diet wise, with some definite blemishes, but am not sure as to whether they would prevent any weight loss...?

G86

Are you training with a goal in mind such as a race/marathon? If you're just looking to lose weight then would you consider doing intervals the odd time instead of just long distance? e.g. Sprint 1 min, jog 2 min for half an hour.

Have you though about joining a gym at all? You would see results much quicker than by just running.