Doing well

Second weights session of the week and my groin strain appears totally gone - woo!  So I did my current routine in full and have a bit of DOMS in my legs today, which should be fine for tomorrow as I won't be using my legs all that much.

Weighed in slap bang on target weight today despite being pretty much on maintenance all week and only doing two weights sessions.  So, it hints at when I get back to cycling that I should make sure that I'm eating enough.  Anyhoo, carb loading day today and it's started with a bagel with Marmite *nom*  Feeling really strong and reasonably well rested so far today, though I have a bit of vacuuming to do in a bit and I always go at that really hard, so I'll see how I feel after that ;o)

B - toasted Food Doctor wholemeal seeded bagel, with butter and Marmite
B - banana and strawberries
L -2x Discovery wholemeal tortilla wraps; 1 with houmous and lettuce and one with Waitrose spinach falafel, Philadelphia extra light, tomato relish and lettuce
S - Hovis wholemeal granary bread with mashed banana and Nutella
D - wholemeal pasta with roasted red peppers and chicken breast

Calories (kcal) [kcals to maintain weight (inc. exercise)	1836 1780]
Protein (g)	90.4 (49.8%)
Carbohydrate (g)	234.2 (20.5%)
Fat (g)	58.0 (29.6%)
Fibre (g)	36.0
Fruit & Veg	6.8

Weekly roundup and sensible planning

This week was a complete mess, as you can see.  If I'm going to cycle this much, I have to work out how to sort out my nutrition to match it properly.

Last week:-
Exercise count: 10
Exercise time: 07:41
Exercise kcals: 4,408
Kcals difference from loss for the week: +2594
Kcals difference from maintenance for the week: -906
(+ is excess vs. quota, - is deficit below quota)

Day		Quota	Exercise	Total	Consumed	Difference	Difference for Week
Mon		1285	1214	2499	2890	391	391
Tue		1289		1289	1564	275	666
Wed		1296	1155	2451	2147	-304	362
Thu		1295	733	2028	2018	-10	352
Fri		1292	762	2054	1959	-94	258
Sat		1285		1285	3318	2033	2291
Sun		1296		1296	1599	303	2594
Total		9038	3864	12902	15496	2594

Since 15th June 2009:-
Exercise count: 312
Exercise time: 212h
Exercise kcals: 115,881

What's weird is that my lovely blue M&S silk&linen dress was pretty loose yesterday even though the scales are saying "umm... you're eating less than you're expending are you? really?".  I can't do a body fat measurement to see if there's something else going on because I'm retaining water like a so-and-so today.  Everything is just totally in flux, too many changes at once, I need to look after myself in order to take part in the Thames swim next Sunday, and I need to re-think how I approach the next 5 weeks.

So.

Next week I'm focussing on the Thames swim on Sunday.  This means the following:-

• winding back the cycling to probably zero (over 100km in a week is a bit much right now)
• -IF- my groin feels OK on Monday I'll do a weights session
• on Tuesday, I shall take the 3rd open water training session
• -IF- my groin feels OK on Wednesday, I'll do a weights session
• I have a deep tissue massage on Thursday at which I shall ask for focus on my thighs
• -IF- my groin feels OK on Friday, I'll do a weights session
• I will aim for roughly maintenance kcals throughout the week
• I will carb load on Saturday, which -will- involve going over maintenance kcals for that day
• I will enjoy late lunch out on Sunday after the Nokia Thames swim in the morning
• I will be 1lb heavier on Sunday and Monday than I am on Friday, mostly due to carb loading

 Then from the week after, I will wind up the cycling again, keep the weight training in place, but aim for roughly maintenance kcals over the week for the following 4 weeks, trying to keep it even throughout the week rather than bulges and holes.  The 4th week, I will taper exercise down for the final Thames Turbo Triathlon of the year.  Once that's over I can start to re-focus on fat loss.

Midweek and it's dragging

I tried the Nakd Cashew Cookie bar today and it was absolutely gorgeous!  Slightly malty tasting and the only ingredients are "dates and cashew nuts".  It came out of the wrapper a bit oily-feeling but that's probably just a bit of juice from the dates.  Really tasty, would definitely get them in the weekly shop if Ocado sold them!

For a mid-week slump day, I did pretty well in the gym; increased the weight on the squat and swing to 12kg which was quite hard towards the last couple of reps so was probably due as the 10kg was getting a touch easy.  Next point of attack will be the cross swing lunge thing and upping the dumbbell weight to 5kg on that now that my left arm is playing ball a bit better.  Rest day tomorrow and then winding it down at the weekend in time for Monday's triathlon.

Also, almost all of that extra kg is gone so I'll be ready to carb load on Sunday and put it all back on again in glycogen and water :o)

B - greek yogurt with 1 scoop MP Max, blueberries and flaked almonds
S - banana
*gym*
S - Virgin Active mango and soya milk protein shake
L - salad; lettuce, celery, peppers, beetroot, cherry tomatoes, Food Doctor herb boost, chicken breast
S - Dr Karg cheese and pumpkin seed crisp bread with cottage cheese
S - Nakd Bar - Cashew Cookie
D - beef chilli with courgette, onion and pine nuts
S - Pie D'Angloys cheese with chutney and wine

Exercise - 50 minutes gym

Calories (kcal) [kcals to maintain weight (inc. exercise)	2234 2202]
Protein (g)	186.2 (35.5%)
Carbohydrate (g)	162.9 (28.7%)
Fat (g)	57.8 (24.4%)
Fruit & Veg	14.9