Round Up and progress update for February
It’s time for a roundup of what has been happening in the Easy Clean Eats world over the last few weeks.
After a bumpy two weeks at the start of February, I managed to get back on track and working towards my goals again.
I decided to conduct a bit of an experiment with my diet, before I explain what I've done I'll explain how I made the decision. I have learned over time that having an idea about the calories and macronutrient of what I have in a day is useful; I don’t count calories in the traditional sense, mainly because it’s hard to count calories when your food doesn’t come from a packet. I make note of what I'm eating and look for the best match possible in the app, the main reason for doing this is so I have some record to refer to.
Having this information has directly led to my experiment, I was looking over the information I entered in January and noticed that the weeks that I had a high fat intake were the weeks that I made the biggest changes in my body composition. So here is the experiment, I have increased the amount of fat I'm eating everyday, while dropping the amount of protein slightly and carbohydrates right down. What I am hoping to do is make my body a fat fuelled machine, that is the theory so now I want to see if it works in practice. I have been doing this for the past two weeks, so far so good, I've dropped all of the weight I gained at the beginning of February, plus 0.5kg and drop 0.2% body fat. I haven’t changed my training so I know that this progress has been linked to the changes in my diet, I'll be keeping tabs on this for the next two weeks and see if this is a strategy that I stick with.
What’s going on with goals for the year?
So just before January, I set myself some goals that I want to check off before 2017 rolls around. I know a lot of people set themselves goals or make resolutions that don’t make it to the end of January, I want to keep working toward these goals and that means making myself accountable, the best way to do this is to share my progress so here is where I am at 2 months in.
Over the next 12 months, I want to:
I’m on track with this goal so far.
Stay injury free for the year - continue to recover from my injury and avoid surgery
I started off in January with a back squat of 20kg for 10 reps, I am now up to 45kg for 8 reps. I'm really excited by the progress I've made so far, just hopeful I can keep making progress every week.
Improve my back squat - aim to squat 80kg
I'm not doing very well with this one so far but mainly because I can’t find a yoga class that suits me. I've been doing one session of yoga a week either from a DVD or from YouTube. Will be doing a few taster sessions at some new studios in Auckland.
Attend one yoga class a week to improve flexibility
I started January with a resting heart rate of 74 bpm, I've managed to drop my heart rate down to 65bpm so I should be able to reach this goal in the not too distant future.
Reduce my resting heart rate to 60bpm
I started January with a body fat percentage of 29%, I got this down 2% in January but I am now sitting at 28.3%, I don’t know why this has gone back up (yet) but hopefully I can figure it out. I have a total weight loss of 6.2kg since January and a total of 36.5cm from all of my measurements, I know that this is going to take some time to achieve but every little bit contributes to the end goal.
Reduce my body fat to 20%
Thankfully I'm getting back to capacity now after being sick so I'm up to a minimum of two workouts a day (except for Saturday, that is my rest day) most days I'm hitting 3 workouts.
Work out at least once a day
1 - 50kg Deadlift for 8 reps
2 - Perfecting a new fudge recipe
3 - Making tasty strawberry cupcakes
1 - Not eating breakfast every day
2 - Running out of clean workout clothes
3 - Making not so tasty strawberry icing
Things I’m loving
Bulletproof coffees are my thing at the moment, they have been a simple way for me to up my fat intake each day. I have been having fun experimenting with different flavours over the last week; I am loving the peppermint and cacao coffee more than any other.
What’s new to eat?
Don’t forget to check out the awesome new recipes
Here are the workouts from the last few weeks