In a previous post I indicated that I will counting 233.5 as my starting weight for the next round of training and weight loss. In the previous round I started at 257 making a 23.5 pound weight loss for the training period for the Goofy Race and a Half Challenge in January 2013.
For this cycle I am going to give an official goal of 23.5 pound weight loss again to take me to 210 for the Manitoba Marathon on June 16th. The chart below gives a lower goal weight that I would like to shoot for – I will shoot for the lower goal but allow for a buffer. The chart shows a goal of about 207 (50 pound total weight loss) which is only 3 pounds different from the 210 so it’s not much of a buffer.
The basic plan is a 2 pounds per week weight loss for the first 6 weeks, 1.5 pounds per week for the second 6 weeks (putting me at around 213 for the WPS Half Marathon weekend) and 1 pound per week for the last 6 for a total of approx 27 pounds and a weight of just under 207 for the Manitoba Marathon.
To achieve this I am going to continue the high protein content breakfast (50 grams of protein or more every morning when I get up) and watching what I eat during the day making sure I have some fruit and avoiding pop during the day. I also avoid highly processed carbs as much as possible – so no breakfast cereal, no toast in the morning, no sandwiches for lunch and no pasta for lunch. I don’t specifically avoid pasta at supper, especially if I have a planned run that night but I do avoid it during the day when I am sitting at my desk. If I want something sandwich like I will go for a wrap instead with a corn flour tortilla. Things like bagels are right out – I can have major weight spikes even after 1 bagel.
I will also continue my vitamin regimen since with the amount of weight loss I am looking for will probably mean I am not getting enough vitamins and minerals through my diet.
For vitamins – every morning I take:
- 2 x 1000 mg vitamin C
- 4 x 1000 UI vitamin D
- 1 x B100 vitamin
- 1 x multivitamin
I am probably taking more than I need but the C, D and B100 all should help with my mood and are supposed to be imunity boosting so I think it is worth it. Plus living in Canada taking as much vitamin D in the winter as I can seems like a pretty good idea since it is dark when I get to work and dark when I leave.
Other than that I don’t much more specific than that – the mileage burns the calories, the high protein in the morning keeps me full longer so I don’t snack during the day, avoid processed white flour products and watching my pop / cola intake keeps the calorie intake down. Has worked so far as long as I keep focused. During the Goofy Challenge period it worked great up to the Christmas holiday period when it kind of fell apart mostly due to probably a few too many beers and lots of meals and treats with lots of white flour. So if things work steady as they did near the beginning of the Goofy period then even greater weight loss is possible.
Below is my current weight goal in chart form:
Leave a Reply