MBF: Week 1/3

Week-beginning Thoughts:

All doctor test results came back normal, so they don't have a clue. Great. 

Going into the next three weeks of a new Beachbody-on-Demand program (Muscle Burns Fat) and we'll see how that plus the Ultimate Portion Fix container diet goes. So f---ing irritating. 

Monday

Did: MBF Lower, MBF Core

Got up at 3am with a screaming baby who took an hour to put back down. At that point, why bother attempting to sleep? I doubled up on my MBF workouts today so I could "just" run tomorrow.Awww, yeah. I'm soooore and loving it. It took awhile to get through this morning's workout with the baby struggling to adjust to daylight savings time, but it got done. 

Food

• 1 scoop protein shake, black coffee, 1/2c unsweetened almond milk [1R, 0.5B]
• 1.5oz beef jerky [1R]
• 1 sprouted grain vegan bagel [3Y]
• Flat white from Starbucks (off-book here, but I've been up since 3am and this was my treat to myself) [unsure about container count, maybe 2Y?]
• 1c nonfat plain greek yogurt with 1/2oz blueberries and 1/2oz strawberries [1R, 0.5P]
• 2c spinach/mixed greens with 1/2 roma tomato, 1.5oz sliced ham, 1 hard-boiled egg white, 1/2c baby carrots, 1/2c roasted yellow squash/celery/zucchini mix [3G, 1R]
• 1 medium gala apple [1P]
• 2c spinach [2G], 1/2 tomato + 5 baby carrots [1G], 8oz oven roasted turkey breast [2R]
• Rx bar [2P, 1B] -- really just wanted this and thought it was worth going a liittle over

I had more carrots... but ate them earlier

Total: 1950 eaten (1652 net)

Tuesday

Did: 10KTuesday @ 9:26/mi avg

Whelp, crashed at 7pm last night and got a decent night of sleep before my alarm. Run felt a little hard to start off, but we kept amazingly consistent splits until the last mile, which ended up at 9:18. 

Food

• Banana [1P]
• 1.5oz beef jerky [1R]
• 1 scoop protein shake, black coffee, 1/2c unsweetened almond milk [1R, 0.5B]
• 1/2c whole milk with hot coffee [0.5Y]
• 1c nonfat plain greek yogurt with 1/2oz blueberries and 1/2oz strawberries [1R, 0.5P]
• 2c spinach/mixed greens with 1/2 roma tomato, 1.5oz sliced ham, 1 hard-boiled egg white, 1/2c baby carrots, [2.5G, 1R]
• 1 medium gala apple [1P]
• 1c broccoli, 1 Rx bar [1G, 2P, 0.5B]
• 2c spinach + 5 baby carrots [2G], 3oz 93/7 turkey burger with a little egg, worchestire sauce, and seasoning [1R], 1/2 whole wheat bun [1Y]

Total: 1782 eaten (1295 net)

Just didn't feel very hungry

Wednesday

Did: MBF Week 1 Days 3 (Upper Burn) & 4 (Core)

After a rough MOTN wake-up with the little one (and then self-induced insomnia), my alarm came too early today. Still got it done...

Food

• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [1R, 0.5B]
• 1/2c whole milk with hot coffee [0.5Y]
• 1/2 spinach wrap [0.5Y], 2oz sliced turkey [1R], 1 egg + 3 egg whites [1R] 
• 1c nonfat plain greek yogurt with 1 peanut-butter oat bar, 1/2oz blueberries and 1/2oz strawberries [1R, 1B, 0.5P]
• 2c spinach/mixed greens with 2oz sliced turkey, a few carrots, some broccoli, 2T sunflower seeds [2G, 0.5P, 1O]
• 1c broccoli [1G], 1 apple [1P]
• 2oz ham [0.5R], 1/2c broccoli + 5 carrots [0.5G], 3oz sweet potato [0.5Y], 1/2c corn [1Y]
• 5oz chardonnay + 0.75oz each bourbon cream/chocolate whiskey [2Y]

Total: 1665 eaten (1184 net)

Thursday

Did: 5mi @ 9:07/mi avg

I listened to a podcast this morning, and really enjoyed it. It's been a long time since I've run with an earbud in, but I was solo this morning and wanted to both get a run in AND catch up on yesterday's insane events at the Capitol. 

Food

• 1/3c oats with 2t brown sugar [1Y, 1T]
• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [1R, 0.5T]
• Rx Bar [2P, 0.5B]
• PB Oat Bar [1O]
• 1c roasted squash [1G], 6oz oven roasted turkey [1.5R, 1T],
• 1/3c oats with 2t brown sugar [1Y, 1T]
• 1 spinach wrap [0.5Y]
• 1/2c whole milk with hot coffee [0.5Y]
• 2c spinach + 1c zucchini [3G]
• 1.5oz jerky + 1 spinach wrap [1R, 0.5Y]
• 1/2c whole wheat pasta [1Y]
• 4oz 93/7 ground turkey [1R]
• 1/2c Prego no sugar added marinara [0.5G]
• 1c broccoli [1G]
• 5oz merlot [1Y]

Total: 1798 eaten (1460 net)

Friday

Did: MBF Week 1 Day 5

This was a fun workout. I'm finally settling into the structure of MBF. The MWF workouts go like this:

• Warm-up
• Block 1: asymmetrical weight lifting (first half of move, second half of move, then 4x combo) x 2
• Jump rope cardio burst
• Block 2: symmetrical weight lifting (2-3 exercises, 3x)
• Jump rope cardio burst
• Block 3: different asymmetrical weight lifting (first half of move, second half of move, then 4x combo) x 2
• Jump rope cardio burst
• Block 4: symmetrical weight lifting (2-3 exercises, 3x)
• Jump rope cardio burst
• Cool-down

Knowing the structure helps me stay focused, and I like having a place to write my weights down too. Another perk of this program is that, unlike LIIFT4, there's no real rest period. Your rest is either when you're doing the "other side" of asymmetrical lifts, or the cardio bursts. 

Food

• 1/3c oats with 2t brown sugar [1Y, 1T]
• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [0.5R, 0.5T]
• Rx Bar [2P, 0.5B]
• PB Oat Bar [1O]
• 2c cauliflower [2G], 1 egg + 4 egg whites [1R], spinach wrap [0.5Y], 4oz ground turkey [1R]
• 1/2c whole milk with hot coffee [0.5Y]
• 1c broccoli [1G]
• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [0.5R, 0.5T]
• 5oz chardonnay [1Y]
• 1c roasted squash/zucchini/roma tomato blend [1G], 1.5 slices ham [0.5R]
• 1c grapes [1P]
• 4oz roasted turkey [1R]

Total: 1726 (1601 net)

Saturday

Did: 10.09mi @ 9:26/mi avg , MBF W1D7

My training partner wasn't up for our full route, but I'm pretty proud of the way I still got it done. I planned on running 2.5mi from my house to meet her for a 4.5mi route, then run 2.5+ home for the full 10. That was much more palatable than trying to run 5+ solo on either end all together. Enjoyed the run, though I was also glad I wore what I did to combat the 10mph winds, which were almost constant.

Came home, stretched, and did MBF's Sunday workout, which is more of a dynamic recovery one than Saturday's higher intensity workout, which I'll do tomorrow. 

Food

• Pre-run: Lara Bar [1.5P, 0.5B], In-Run: Honey Stingers [1Y]
• 1 egg + 4 egg whites [1R], spinach+diced tomatoes+diced orange bell pepper [1c total = 1G], 3/4c chopped ham [1R], 1 shredded wheat biscuit [1Y]
• 1/2c whole milk with hot coffee [0.5Y]
• 1/2c oats with 1t brown sugar [1Y, 1T]
• 2c cauliflower w/1/6c shredded cheese [2G, 0.5B]
• 1 1/4c spinach, 4oz ground turkey, 1/4c no sugar added marinara sauce, 1/2c broccoli [2G, 1R]
• 5oz merlot [1Y]
• PB oat bat + 1/2 banana + 1/2c strawberries + 3/4c plain nonfat Greek yogurt [1P, 1R, 1O]

Total 2125 (1858 net)

Sunday

Did: 5.13mi run @ 9:20/mi, 3.25mi stroller walk, MBF W1D6

Got up early and got a nice, cold run in with my teammate before the family got going (well, too much-- little one was up just before I left at 5am).Took little one out for a stroller walk mid-morning, which facilitated a much-needed nap after the early wake-up. Got my MBF workout done with another little helper after lunch. I didn't like today's format-- it was a very repetitive workout, with lots of back-to-back repetitions of the same exercises. Blegh. Finished off with a 10min yoga session. 

Food

• banana [1P]
• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [0.5R, 0.5T]
• PB Oat Bar [1O]
• 1/2c whole milk with hot coffee [0.5Y]
• 2c roasted veggies (yellow squash, zucchini, cauliflower, and roma tomato] [2G]
• 1 blueberry cake donut [2Y?]
• 1 scoop protein shake, black iced coffee, 4oz unsweetened almond milk [0.5R, 0.5]
• spinach wrap [0.5Y], 2 egg whites [0.25R]
• 1/2c strawberries + 1/2c grapes [1P]
• 2c spinach + 1c total mixed celery/carrot/tomato [3G], 1 wheat bun [1Y], 2-4oz salmon burgers [2R], 1/2oz goat cheese [0.5B], 1 ring pineapple [0.5P]
• 5oz merlot [1Y]

Total 2549, Net 1152

Total Weekly Mileage: 26.6mi

Week-ending Thoughts:

• The dietary changes were a bit of a rude awakening this week, but I was able to catch on and get back on the wagon relatively quickly. I'm still struggling to find a good way to track everything (and, consequentially, tracking food in four different places to figure out which works best for me), though. 
• I feel better when I'm lifting too. I was a little worried about starting a seven-day-a-week program, but I really like how I've scheduled it:
• Monday: MBF Days 1 and 2 (lower body and core)
• Tuesday: 10KTuesday (run)
• Wed: MBF Days 3 and 4 (upper body and core)
• Thursday: easy run
• Friday: MWF Day 5 (full body)
• Saturday: long run and MBF Day 7 (stretch)
• Sunday: MBF Day 6 ("every minute on the minute" HIIT)
• I definitely feel like I can keep this up for the next two weeks, which will help me hit one of my 2021 goals (stick to Beachbody diet for three weeks min). 
• I'm not ready to launch into mile training yet (still figuring out a lot of stressful stuff in my non workout-areas of life), but maybe after I finish MBF in two weeks?