As some of you may know, after my DNF at Blackall 100 and all my injuries over the last year, I decided to set myself a new personal challenge and complete an 8 week shred plan. I’ve never been one to count calories or weigh myself frequently, and I’m much happier out on a run then in the gym, but when faced with the possibility of no running for the rest of the year, I knew that I needed something else to focus on and keep me motivated.
So I enlisted the help again of my nutritionist Therese from Food Fix 4 Life. Having worked with her previously for my training plan for Coastal High and Blackall, she already had my background information including medical history, dietary restrictions and personal goals. I set one specific goal for this shred challenge – I wanted to be able to visibly see a 6 pack, not just feel it under the layers. She developed a three-phase plan around my current training schedule, which is as follows:
Pre shred challenge weight – 60.2kg. In the weeks leading up to Blackall as I was unable to run, all my training sessions were walks/hikes. Unfortunately I was still following my nutrition plan built for running, so my output wasn’t as high as my input (I would fuel on long runs with ½ sandwiches of GF DF bread with honey) and so the layer of jiggle had increased. I didn’t and don’t base my progress solely on the number on the scales, as I know muscle weighs more than fat which was what I was hoping to develop, so I also based my progress on how my clothes felt and fit, and the weights I was lifting. So without further adieu, here is a brief weekly recap of how my shred challenge went…. Week 1 Weight 60.2kg. 0kg change WTF! How the f*%$ is that even possible?!? Message Therese who asks how do I feel. Cranky and obsessed with food. The last few days I felt like I was starving and thinking constantly about food, but am sure that’s mostly psychological as Phase 1 isn’t too much different from my previous plan. Had a function at the Turf Club where I only selected things that would have been on my plan, and had 2x vodka, fresh lime and sodas. Agree to see what happens next week. Week 2 Weight 59.3kg. Still disappointed, less than 1kg in 2 whole weeks. Period also came this week which I’m hoping contributed to the small change. Stomach actually feels bigger and jigglier if that’s possible??? Complain to Therese, who agrees to give me Phase 2 now. She explains that as I’m doing a lot of training she’s had to add some carbs back in to Phase 2 as usually she would expect more results in Phase 1. Gah, stupid body! Ask if there’s any “better” vegies I should be eating to help this progress along, go and stock up on broccoli, asparagus, celery, red capsicum and carrot like it’s going out of fashion. Week 3 Weight 58.8kg. Not seeing any physical changes yet but feeling stronger and lifting heavier weights so hoping I’m building muscles. Still have a thick layer of jiggle over my stomach and nervous that I’m not going to get my goal in only 5wks. Therese is happy as that’s half a kilo and asks how I feel and if I have been hungry. This week was the first week of Phase 2 which means no snacks on low days. Sunday I can handle as I’m kept busy during the day. Wednesday is a low day, and no snacks at work makes for a very hungry and cranky Rhiannon! Week 4 Weight 59.2kg before I went to the loo, 58.6kg after a long run and loo break so let’s use 58.6kg. 200g change boo. 4wks in, so half way and still not feeling any major changes. Weights are getting a bit heavier but not seeing or feeling physical changes. Had a Xmas party dinner and tried to pick the best options available, but ate a bit too much (was delicious though!). Whinge to Therese again (think she must be sick of me!). She agrees that it’s very unusual not to be getting results by now. FFS stupid body! Send half way progress photos to her and she writes back incredibly “really??? There are changes!!!” Must just be me then that can’t see them, or being too critical lol Week 5 Weight 58.7kg. Increase of 100g, but my period decided to surprise me a week early. FML. Had another xmas party where I managed to resist most of the snacks and picked the healthiest options again, ate more than the 100g of meat I was supposed to though. Message Therese (again!) asking when do I start Phase 3, she replies not yet. Damn lol Week 6 Weight 57.5kg. Feeling much happier about my progress now that I can start to see and feel some changes. Ask Therese when I should start Phase 3, she writes back that Phase 3 is only for 1 week so another week of Phase 2. The meals are all fine, just starting to get bored and trying to kick start my body to developing the missing 6 pack in the next 2 weeks. Week 7 Weight 56.9kg before my run, 56.0kg after my run. Therese asks if I can see changes yet and I can definitely see changes and am feeling great, but the layer is still there and can’t see any 6 pack yet. She sends through Phase 3. I have a Xmas party that day and night, and whilst trying to be sensible, over indulge a bit. Out of curiosity, I weigh myself the next morning just for shits and giggles and am horrified to see my weight increased by 1.6kg from just the last 24hrs. F*ck. Week 8 – Phase 3 and final week. Finishing weight 56.4kg. During the week I found I had bugger all energy, and wanted to kill everyone. I was eating 12 egg whites per DAY, and lots of green veg and red capsicum, and 100g meat at night with veg. That’s it. Given the time of year, I missed a lot of my night time training sessions for xmas activities, so that meant I dropped my snacks too. I now see why people only do Phase 3 for one week at a time, it was brutal! I tried to re-introduce decaf long blacks back in to assist with the progress (they were on the plan originally but tasted like crap) – still taste like crap. Kill me now. So overall, I didn’t get my #1 goal of a 6 pack. I was pretty gutted to begin with as that was all I had wanted out of this challenge. However, after allowing myself to feel that disappointment, I put that aside and focused on what I did achieve. My body shape has changed considerably, I am lifting much heavier weights, and I am back out there running again with (touch wood!) no niggles at all. My clothes fit better, and for the first time in a long time, I am happy with my appearance in the mirror. I still feel I am a work in progress as I do want to one day achieve that 6 pack goal, but I have also learnt a lot about myself and my body. I remember Therese saying early on in my original training plan that you couldn’t shred weight and train for ultras at the same time, as the plans would be different and that was obvious with this shred challenge. Therese suggested that next time I try a shred challenge, to try reducing my cardio and up my weight sessions instead. She herself doesn’t start to get really great results until she does that, as whilst doing cardio to burn fat you’re also burning some muscle. To get the sculpted look I was hoping for, it’s weights weights weights. So, overall I would say: Effort – A-, as I did have those few functions that I didn’t follow the plan 100%, but even those I tried to make the best choices available. Friends were amazed that I was as dedicated as I was. When I set my mind to something, I have to give it everything I can otherwise I am disappointed. Results – B. I dropped 3.8kg which I’ll be honest, I expected more. However, I feel I have bigger muscles and can lift heavier weights, so they kind of balance each other out. I didn’t get the 6 pack I wanted, but the changes I did get are pretty cool. Where to from here? I over indulged Xmas Day (and paid for it!) and will have a few days off of the regimented plan, and then I will follow a hybrid version of Phase 2. I found that to be quite easy and I liked the meals, but I did miss eating the same dinner as my family from time to time, and learning to not freak out if someone invites me out for a coffee as it’s “not on the plan”. A massive thank you to Therese for writing my plans and putting up with my constant messages, and thank you to everyone for your encouragement over the last 8 weeks. Sorry to those who I was a bitch to in Week 8, it wasn’t me it was the egg whites!
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AuthorHi, I'm Rhiannon and welcome to my blog. I'm not an elite athlete and I may never win any races, but I'm a "real" runner, juggling work, family and life to achieve my running goals. Archives
October 2020
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