Nutrition Coaching Program - month 1
Week 1: 2089 - 1899 = 190
Week 2: 2082 - 1704 = 375
Week 3: 1761 - 1835 = -74
Week 4: 2068 - 1909 = 159
Averages for entire cycle: PROTEIN 651cal, 163g, 33% + CARBS 493cal, 123g, 25% + FAT 856cal, 95g, 43% = 2000 total cal
Nutrition Coaching Program - month 2
Week 1: 2375 - 1690 = 685
Week 2: 2432 - 1920 = 512
Week 3: 3343 - 1825 = 1518
Week 4: 2064 - 1708 = 356
Averages for entire cycle: PROTEIN 769cal, 192g, 30% + CARBS 470cal, 117g, 18% + FAT 1315cal, 146g, 52% = 2554 total cal
Nutrition Coaching Program - month 3
Week 1: 1836 - 1706 = 129
Week 2: 1843 - 1653 = 190
Week 3: 1804 - 1611 = 193
Week 4: 2121 - 1642 = 479
Averages for entire cycle: PROTEIN 630cal, 158g, 33% + CARBS 439cal, 110g, 23% + FAT 831cal, 92g, 44% = 1901 total cal
Nutrition Coaching Program - month 4
Week 1: 1804 - 1616 = 188
Week 2: 1739 - 1547 = 193
Week 3: 1604 - 1671 = (67)
Week 4: 1704 - 1607 = 96
Averages for entire cycle: PROTEIN 694cal, 173g, 41% + CARBS 342cal, 85g, 20% + FAT 677cal, 75g, 40% = 1713 total cal
Nutrition Coaching Program - month 5
Week 1: 1771 - 1549 = 222
Week 2: 1775 - 1733 = 42
Week 3: 1671 - 1686 = -14
Week 4: 2021 - 1702 = 319
Averages for entire cycle: PROTEIN 609cal, 152g, 34% + CARBS 405 cal, 101g, 22% + FAT 754cal, 88g, 44% = 1808 total cal
Nutrition Coaching Program - month 6
Week 1: 2229 - 1666 = 562
Week 2: 2179 - 1742 = 437
Week 3: 1746 - 1689 = 58
Week 4: (in progress)
Averages for entire cycle: PROTEIN 670cal, 168g, 33% + CARBS 606 cal, 151g, 30% + FAT 775cal, 86g, 38% = 2051 total cal
Current goal for NCP is now performance to get me to Boston. I need to fuel my running to avoid any more effing injuries. I now need to find the balance of eating enough to fuel my various training addictions without gaining weight...or, put another way: how to eat for the rest of my life.
Couple tracking notes:
-I estimate food rounded up to the nearest 25 cal. I just want a general idea here; I don't want this to consume my life anymore. Tracking intake can also help me figure out both acne and why I feel awesome or awful in daily life & training, so it's not JUST about fat loss.
-Output assumes 1425 BMR. I calc out 90 cal/mile ran, 45 cal/mile biked, and use my heart rate on lifting.
-Daily average intake - average ouput = average net
-Summary of prior cycle (on my own)
Goal: My top NCP goal for the first 2 months was for my nutrition to support my running.
Dig these cool charts:
|Weekly totals May 7 - October 28.|
See the above charts, yo! Also: almost every long run was fan-fucking-tastic; recovery was speedy; nothing over a "niggle" of shin pain; sleep dramatically improved; I coped with stress a hell of a lot better (you may not have noticed, as I still did plenty o' bitching & moaning here); carb cravings dropped by the wayside almost completely; deadlifted 195x3; improved squat depth; fewer aches & pains each morning; nothing but goodness!!
Nutrition Coaching Program - month 2 victories
Benched 100# for the first time since January, body felt fantastic all of Train & Stay weekend; first 13.5 miles of the 50k felt easy peasy; post-50k recovery was extremely fast; pullup & chinup progress; handling huge stresses very very well; Monster Dash 10-mile (week after 50k) was painless and easy.
Nutrition Coaching Program - month 3 victories
Benched 105# (and easily) for the first time since January; benched 110# for the first time since January; dropped 1" on waist measurement; Dustin sees fat loss progress; I can FEEL fat loss progress; cravings quite controlled despite calorie restriction; 215# trapbar deadlift; 70# overhead press; 155# squat in crappy basement setup; fair job managing the pile of extra stress due to house purchase; facing a physical struggle with injury (shin pain nonsense) but mentally I've dealt with it pretty well (especially given my historical reactions).
Nutrition Coaching Program - month 4 victories
I can see fat loss progress, even in my belly; facing many stresses (new house, old house, preparing for promotion interviews) but dealing fairly well - except for crap sleep days; measurements were great; pull-up PR of 12 (!); 215# barbell deadlift.
Nutrition Coaching Program - month 5 victories
Moving/holiday weekend eating averaged under 2000 calories and left me craving salads; no backsliding during the holidays; a few moments where I thought, "maybe I don't need to lose fat but just buy clothes that fit better"; again facing many stresses (bad cold; year-end close at TS; return to running but behind training plan; tax season resumed; two full weeks of terrible sleep; promotion interviews) but keeping my attitude up for the most part.
Nutrition Coaching Program - month 6 victories
Long runs good so long as I'm not solo. Good attitude through work stress (audit prep, then audit during close week during first week of promotion, guilt over few hours at DBB) & some pain issues. Bad attitude over body comp was rest by convo w/ Steve & his genius perspective.