ckworksalot's Journal, 08 September 2015

RAN 2ND 5K TODAY!
Actually, I ran 3.3 miles in 36.1 minutes, compared to Aug 22 3.2 miles in 38 minutes. That equates to shaving 56 seconds off per mile, or going from about a 12 min mile average to an 11 minute mile average! Kept my heartrate around the 154 BPM the entire run. Feeling good! Seems to be no side effects from last weeks surgery to remove the pacing wire.

I have not been to the gym for a week, save the 2 mile run the day after my wire removal surgery. I ate alot more clean carbs, and ate at re-feed levels some days, but maintained a deficit most days... and gained 3.5 lbs I am wondering if glycogen stores were low due to lower carb/ higher protein macros I maintained for the last 4 weeks. Belt feels looser none the less!

189.0 lb Lost so far: 11.0 lb.    Still to go: 19.0 lb.    Diet followed reasonably well.

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2363 kcal

Fat: 58.25g | Prot: 140.97g | Carb: 342.18g.   Breakfast: Optimum Nutrition Performance Whey 100% Isolate, Waymouth Farms Golden Flaxseed, Wholesome Sweeteners Raw Cane Sugar, Coffee, Quaker Old Fashioned Oats, Kirkland Signature Clover Honey, Sun-Maid Natural California Raisins, Cinnamon. Lunch: Jif Creamy Peanut Butter, Kirkland Signature Clover Honey, Innkeeper's Healthful 8 Grain Bread, Innkeeper's Healthful 8 Grain Bread, Kirkland Signature Clover Honey, Jif Creamy Peanut Butter. Dinner: Yam (Without Salt, Drained, Cooked, Boiled, Baked). Snacks/Other: Kirkland Signature Raw Almonds, Optimum Nutrition Performance Whey 100% Isolate, Clif Bar Builder's Bar - Crunchy Peanut Butter. more...

2648 kcal

Activities & Exercise: Running (jogging) - 5/mph - 48 minutes, Walking (exercise) - 3.5/mph - 11 minutes, Resting - 16 hours and 1 minute, Sleeping - 7 hours. more...