James McQuarrie

A collection of random links and thoughts curated by James McQuarrie

2013 Fitness plan: Day 2 Week 5

Motivation this morning was very low again. In fact it was only the thought of having to explain here why I’d missed a morning’s run that stopped me from skipping it. Public shaming beats will power.

I did make it out, and it turned out to be quite a good run again. I managed to complete the 5km in 27 minutes exactly, even though I didn’t feel like I was pushing myself.

I’d still like to finish in under 25 minutes, but I’m happy with the progress I’ve made so far.

Eating today was, again, not 100% slow carb:

  • breakfast was 3 eggs, spinach, salsa and a mug of green tea
  • I had 1 protein shake post run
  • I had a cup cake and 2 cups of coffee mid morning (one with a dash of milk in it)
  • lunch was a portion of sausage, bean and veg stew
  • mid afternoon I had a mug of green tea
  • I had a second protein shake post workout
  • dinner was a portion of quorn and veg fajita
  • this evening I had another half a cup cake (they needed eating up)
  • through the day I drank 2 pints of water.

This evening’s workout was easier to get into, and went quite well. I did:

  • 4 sets of 10 reps (5 each side) of clean and presses with the 20kg bell
  • 1 set of 10 reps (5 each side) with the 28kg bell.

That was the first time I’ve lifted the 28kg bell like that since I pulled a muscle in my neck a few weeks ago, and it went ok. I focused on good form and didn’t feel any twinge or sign of the pull, so I may try for 2 sets on Friday.

Morning Measurements

Weight: 97.3kg up 0.8kg since yesterday
Body Fat percentage: 17.1% up 0.2% since yesterday
BMI: 24.8 up 0.2 since yesterday