Adarq.org

Jogged 2 miles at 6mph, ache came back towards the end.  Once I'm done with the fitness tests I'll back off of running and just bike for awhile until it gets better.

I also biked 9 miles.

Diet today is going to consist of steak, chicken, kiwi, turkey and peanuts...maybe a rice cake.

I think 2 mile runs are best, I did 6mph today and will go up by .2 each day, bike on the weekend and next week do the same.  Next Friday I have a fitness test for a county I really don't want but that one is easy, I think it's a 100m sprint in less than 19 seconds.

I'll just watch my diet this and next week and hope I don't tear anything.

Food log

1 quest bar - sucked...I know how the bars are made because I used to make nutrition bars and yeah these aren't anything special.

1 serving or so of peanuts
Veggies
4oz if beef
Kiwix2

Getting the cravings uggh, for some reason it's for the Mac n cheetos at bk and yet I haven't even had then yet.

I'm gonna man up and not stop though, since I kinda fell it seems like I need to go cold turkey again basically at night.  I'm typically fine during the day but lately I'm just hungry AF at night.

Tomorrow ima try to run 2 miles with a 10 minute stretch of the calves and hammies beforehand with a 5 min walk.  Also do another 20 mile bike ride.  If the gym had wifi and a comfortable seat on the bike I'd probably do 50 miles or so.

I kinda wanna hit some weights also, just feeling like a wuss.

I'm going to plan out my grocery shopping at the gym probably so I have a plan when I get there.

Definitely will stock up on
Meat, veggies, rice cakes, fat source along with some way I can turn the meat and veggies and what not into a meal that tastes like a cheat meal but isnt.  Adarqs stir fry looks good but if you buy it by the bag in the store the macros tend to be shitty.  I'd like to get some shrimp and mushrooms...omnomnomnom idk I'll figure it out.

I havent eaten much today but I feel like I am going through withdrawals lol  I'm hungry, my body feels hot, kinda feel sick and it doesnt help that one of the ads I saw was for the Mac & Cheetos

I caved and grabbed food haha it looks good

At least they are already starting to arrest Isis members that are plotting attacks.  With all of the diseases and what not it'd be interesting to see who actually goes...I know I wouldn't.  I saw that Michael Phelps qualified I believe which is pretty dope(pun intended) and would be kick ass to see him compete.

Blaaah just woke up and I have to do a 12 today.  I will be walking again at work for my rounds so the mileage will go up.

Just ate my eggs, will have a protein shake before work but I'll eat at the party at work today and try to stay clean.

Tomorrow I have a couple episodes of Bones to watch while I'm on the bike so that'll make for some long distances

The building is open now so I can walk my rounds again!!

#walktall

Bikex10 miles, easier and quicker than I thought, will go for 20 miles tomorrow which will be about an hour
triceps

stretching

Will be under caloried today, I had to go into work early so i pretty much had time for some chicken, eggs and a protein shake and with me today at work i have 16oz of chicken.  Idk when I put it into my Shealth app it was like just over 1k calories lol  They are having a cookout at work today so i might grab some food from them idk yet.

For my bike ride tomorrow I will just listen to the rest of the Joe Rogan podcast with Mark and Chris Bell.  Will do the same on friday and saturday and Sunday i will ride my mountain bike.  Hopefully the amount of volume I'm doing this week with the biking wont hurt my running for next week.(it seems like if I dont run for awhile i go to shit)

Total volume estimates for the week
Running: 3 miles
Bike: 57 miles
I will then have two full weeks to get to the best shape that I can

Week 1(starting the 25th)
Running Volume(if I feel better)x18-20 miles
I was thinking a 4 mile jog on mon, wed, Fri and 2 mile jogs on Tues, Thurs, Saturday with sunday being a rest.  Adjusting those runs accordingly, if I start to feel anything around the 3 mile mark then thats where I will stop.

Week 2(starting the 1st)
Running volume might start mon-4, tues-3, wed-1 thursday-2, Friday- 2, Sat-2, Sunday 1 mile jog, Monday test day.

Does that look good for the final week?  I figured doing that I will still keep a decent volume amount even if im sore and i skip 1 day but I will be rested.  For the final mile day that sunday id like to keep it at a 9 min pace so i'm working up a sweat but not going all out.

If the calculator is somewhat accurate, I approximately burn 210 calories per mile at a 10 minute mile pace.  I know its off but the best I can go on right now.
18 miles in the week will be 3780 calories  burned total for running(I'm not sure if the longer you run in 1 session burns more calories when you're tired out)

So if I keep around my normal calories then I should be down a legit 2.5lbs or so during that week(not including water loss) which should be quite a bit of help if it averages to about 5lbs or so.  I want to go to my old gym on sunday and get into the sauna there or something and just sweat it out because i drink a lot of fluids