Saturday, 24 November 2012

Diary of a wanna-be fat burner: Week 2

Two weeks into the high fat/low carbohydrate experiment, and I have to say on the whole I've felt pretty good.


My previous macro-nutrient split target

Although I had a target previously it was more of a pointer than anything I actively ate to. I knew it was there, but I didn't consult my progress during the day and think "Hmm, I should have some more protein" or anything like that.


New macro-nutrient split target

I'm pretty much spot-on this now. Comparing my mix from before I started this experiment until now it's actually the most stable nutrient mix I've ever had by a considerable margin.

At the start of the week I had a couple of days where I really couldn't get out of bed, but once I'd got up I found I had plenty of energy. On a few occasions I get light headed when I get up quickly, but that's a well recorded effect during adaptation.

Exercise continues to be no problem. There's an odd feeling when I first start, when cycling legs feel "fizzy" for a few moments, a bit like they're totally empty of fuel and are about to stop working (ever cycle sprinted up a steep hill? or hit the wall/bonked?). However after a few moments they're fine again. No real loss of power evident from the commuting I've done, but hard to tell without going for a longer ride. I'm planning on putting in a 90-120 minute ride tomorrow while Mrs is running a half marathon in Richmond Park.

I did have a very fast and hard energy crash on Sunday afternoon. It came on so quickly I found myself falling asleep waiting for web pages to load! I soon came out of it though after a short walk. I expect there's going to be a couple of events like this as although I'm clearly burning fat now, I expect there is considerable optimisation required to become really efficient.

At work I've felt good and alert, the occasional feelings of hunger but they go very quickly. Dropping to a lunch and just a couple of snacks during work hours is handy - less to carry than on my carb heavy days where I was almost permanently snacking! In particularly I don't have an afternoon slump any more. That was quite crushing at times and probably led to the growing habit of a 4pm chocolate bar (not the right solution, only encourages the yo-yoing of insulin levels).


Where my fuel comes from - my nutrition changed on the 10th as is very clear

I made a mess of Thursday evening - we went out and I poorly judged my wine intake. Got to 52g carbs for the day which is still considered low, however I was very hungry the next morning. I really didn't enjoy the carby craving, but it wore off towards the afternoon thankfully. I hadn't been hungry like that for a few weeks - it's a bit like having a hangover when you haven't had one for a long time. Unpleasant.


Absolute carbohydrate intake - can you guess when I started low-carb? :)

Apart from last Thursday I've kept under 50g/day every day. In the literature this is considered a "very low carbohydrate diet" and should be within the range to properly adapt to a fat-burning metabolism.

One thing that's definitely helped me, and you should certainly get into this habit too if you're interested in trying this, is that I am used to meticulously logging every single thing I eat and drink. Even the cup of tea I'm drinking now (1.7g carbohydrate) makes a big difference when your targets are so low. I've used Weight Loss Resources for a long time, and highly recommend it - regardless of if you're losing weight or not.

In studies that have been done the vast majority of people mis-report, under-report, or flat out lie about what they're eating when asked to keep a diary. Buy some scales, weigh everything, and keep yourself honest - it's definitely worth it.

Saturday, 17 November 2012

Ultimate parkrun map!



                   
  1 1   23/04/2011 Wimbledon Common Greater London England 25:35  
  2     30/04/2011 Wimbledon Common Greater London England 24:25  
  3     14/05/2011 Wimbledon Common Greater London England 25:01  
  4     28/05/2011 Wimbledon Common Greater London England 25:10  
  5     11/06/2011 Wimbledon Common Greater London England 24:36  
  6     06/08/2011 Wimbledon Common Greater London England 23:08  
  7 2   03/09/2011 Hull Yorkshire and The Humber England 23:20  
  8 3 1 17/09/2011 Nonsuch Greater London England 23:12  
  9 4   01/10/2011 Bushy Park Greater London England 24:05  
  10 5   22/10/2011 Pontefract Yorkshire and The Humber England 26:01  
                   
                   
  11     12/11/2011 Wimbledon Common Greater London England 25:17  
  12 6   19/11/2011 Gunnersbury Greater London England 23:21  
  13     26/11/2011 Wimbledon Common Greater London England 25:17  
  14 7 2 03/12/2011 Ally Pally Greater London England 25:11  
  15 8   10/12/2011 Concord Yorkshire and The Humber England 27:34  
  16     25/12/2011 Bushy Park Greater London England 26:52  
  17 9   26/12/2011 Basingstoke South East England England 23:19  
  18 10   31/12/2011 Richmond Park Greater London England 23:59  
  19     01/01/2012 Bushy Park Greater London England 23:57  
  20     01/01/2012 Nonsuch Greater London England 25:45  
                   
                   
  21 11   01/01/2012 Riddlesdown Park Greater London England 31:12  
  22 12   07/01/2012 Old Deer Park Greater London England 25:31  
  23 13 3 14/01/2012 York Yorkshire and The Humber England 23:32  
  24 14   21/01/2012 Greenwich Greater London England 27:48  
  25 15 4 28/01/2012 Eastbourne South East England England 23:46  
  26 16 5 04/02/2012 Bexley Greater London England 28:00  
  27 17   18/02/2012 Kingston Greater London England 22:15  
  28 18   25/02/2012 Hanley West Midlands England 27:31  
  29 19   03/03/2012 Wythenshawe North West England England 27:56  
  30 20 6 10/03/2012 Guildford South East England England 24:17  
                   
                   
  31 21 7 17/03/2012 Netley Abbey South East England England 27:13  
  32 22   24/03/2012 Wormwood Scrubs Greater London England 28:31  
  33 23   31/03/2012 Whitstable South East England England 23:48  
  34 24   07/04/2012 Roundshaw Downs Greater London England 23:04  
  35 25 8 14/04/2012 Dulwich Greater London England 25:22  
  36 26   21/04/2012 Killerton South West England England 28:46  
  37 27   28/04/2012 Lloyd Greater London England 24:52  
  38 28 9 05/05/2012 Northampton East Midlands England 22:03  
  39 29 10 12/05/2012 Preston North West England England 24:20  
  40 30   19/05/2012 St Albans East of England England 21:30  
                   
                   
  41 31 11 26/05/2012 Marple North West England England 23:21  
  42 32 12 02/06/2012 Beckton Greater London England 21:14  
  43     04/06/2012 Riddlesdown Park Greater London England 28:26  
  44 33   05/06/2012 Andover South East England England 22:05  
  45 34   05/06/2012 Newbury South East England England 24:11  
  46 35 13 09/06/2012 Crane Park Greater London England 27:19  
  47     23/06/2012 Wimbledon Common Greater London England 25:15  
  48 36 14 30/06/2012 Gladstone Greater London England 28:53  
  49 37   07/07/2012 Pennington Flash North West England England 28:53  
  50 38   21/07/2012 Bolton North West England England 33:44  
                   
                   
  51 39 15 28/07/2012 Barking Greater London England 25:08  
  52     04/08/2012 Wimbledon Common Greater London England 24:15  
  53 40   11/08/2012 Swindon South West England England 27:54  
  54 41   18/08/2012 Cardiff Wales Wales 29:29  
  55 42   25/08/2012 Bromley Greater London England 27:06  
  56 43 16 08/09/2012 Hilly Fields Greater London England 25:11  
  57 44   22/09/2012 Newport Wales Wales 28:40  
  58 45 17 29/09/2012 Mansfield East Midlands England 21:53  
  59 46 18 06/10/2012 Rushcliffe East Midlands England 21:59  
  60 47 19 13/10/2012 Southend South East England England 29:10  
                   
                   
  61 48   27/10/2012 Burgess Greater London England 23:16  
  62 49 20 03/11/2012 Little Stoke South West England England 24:02  
  63     10/11/2012 Wimbledon Common Greater London England 28:30  
  64 50 21 17/11/2012 Alice Holt South East England England 32:19  
  65 51 22 24/11/2012 Upton Court South East England England 24:11  
  66 52   01/12/2012 Frimley Lodge South East England England 28:52  
  67 53   08/12/2012 Brighton South East England England 32:51  
  68 54 23 15/12/2012 South Darlington North East England England 23:32  
  69     29/06/2013 Wimbledon Common Greater London England 34:08  
  70 55   06/07/2013 Banstead Woods South East England England 32:35  
                   
                   
  71 56   13/07/2013 Finsbury Park Greater London England 30:01  
  72 57 24 20/07/2013 Clair South East England England 28:29  
  73 58   27/07/2013 Wanstead Flats Greater London England 29:55  
  74 59 25 03/08/2013 Peterborough East of England England 28:08  
  75 60   10/08/2013 Winchester South East England England 27:22  
  76 61   17/08/2013 Colchester Castle East of England England 31:50  
  77 62 26 24/08/2013 Bournemouth South West England England 29:59  
  78 63   14/09/2013 Southwark Greater London England 23:36  
  79 64   21/09/2013 Southwick Country Park South West England England 24:27  
  80 65 27 28/09/2013 Great Lines South East England England 28:51  
                   
                   
  81 66 28 05/10/2013 Portsmouth Southsea South East England England 23:56  
  82 67   12/10/2013 Brockwell Greater London England 23:11  
  83 68   19/10/2013 Rotherham Yorkshire and The Humber England 23:21  
  84 69 29 26/10/2013 Ashford South East England England 23:22  
  85 70   02/11/2013 Orpington Greater London England 25:36  
  86 71   16/11/2013 Crystal Palace Greater London England 27:26  
  87 72   23/11/2013 Tilgate South East England England 24:19  
  88 73   30/11/2013 Bedford East of England England 27:07  
  89 74   07/12/2013 Weymouth South West England England 25:17  
  90 75   14/12/2013 Mile End Greater London England 30:45  
                   
                   
  91 76   21/12/2013 Shorne Woods South East England England 26:23  
  92 77   25/12/2013 Poole South West England England 28:15  
  93 78   28/12/2013 Margate South East England England 26:37  
  94 79   01/01/2014 Stewart North East England England 28:46  
  95 80   01/01/2014 Albert North East England England 24:28  
  96 81   04/01/2014 Wimpole Estate East of England England 30:08  
  97 82   11/01/2014 Scunthorpe Yorkshire and The Humber England 23:38  
  98 83   18/01/2014 Fulham Palace Greater London England 29:19  
  99 84   25/01/2014 Osterley Greater London England 29:24  
  100 85   01/02/2014 Pymmes Greater London England 29:48  
                   
                   
  101     22/03/2014 Wimbledon Common Greater London England 29:24  
  102 86   05/04/2014 Reigate Priory South East England England 28:17  
  103     17/05/2014 Wimbledon Common Greater London England 26:04  
  104     31/05/2014 Kingston Greater London England 24:37  
  105 87   28/06/2014 Royal Tunbridge Wells South East England England 28:48  
  106 88   09/08/2014 Peckham Rye Greater London England 25:21  
  107 89 30 16/08/2014 Woking South East England England 25:45  
  108 90   23/08/2014 Dartford Greater London England 28:19  
  109 91   30/08/2014 Harrow Lodge Greater London England 28:57  
  110 92 31 06/09/2014 Horsham South East England England 26:24  
                   
                   
  111 93   13/09/2014 Gunpowder Greater London England 23:56  
  112 94 32 20/09/2014 Wakefield Yorkshire and The Humber England 25:31  
  113 95 33 11/10/2014 Panshanger South East England England 28:13  
  114 96 34 18/10/2014 Harcourt Hill South East England England 24:56  
  115 97   25/10/2014 Lanhydrock South West England England 26:35  
  116 98   01/11/2014 Bath Skyline South West England England 25:20  
  117 99 35 08/11/2014 Harlow South East England England 27:14  
  118 100   22/11/2014 Tring South East England England 29:29  
  119 101   29/11/2014 Hampstead Heath Greater London England 25:16  
  120 102   06/12/2014 Brentwood South East England England 26:15  
                   
                   
  121 103   20/12/2014 Milton Keynes South East England England 26:59  
  122 104   25/12/2014 Northala Fields Greater London England 25:28  
  123 105   27/12/2014 Queen Elizabeth South East England England 27:30  
  124 106   01/01/2015 Woodley South East England England 25:31  
  125 107   01/01/2015 Reading South East England England 25:55  
  126 108   03/01/2015 Brockenhurst South East England England 35:21  
  127 109 36 10/01/2015 Melton Mowbray East Midlands England 28:07  
  128 110   17/01/2015 Grovelands Greater London England 26:55  
  129 111   24/01/2015 Newcastle North East England England 28:56  
  130 112 37 31/01/2015 South Oxhey Greater London England 26:19  
                   
                   
  131 113 38 07/02/2015 Hockley Woods South East England England 25:27  
  132 114   14/02/2015 Preston Park South East England England 26:51  
  133 115 39 21/02/2015 Didcot South East England England 27:11  
  134 116   07/03/2015 Amager Faelled Denmark Denmark 23:42  
  135 117 40 04/04/2015 Bracknell South East England England 38:23  
  136 118   18/04/2015 Bedfont Lakes South East England England 26:33  
  137 119   09/05/2015 Maidenhead South East England England 24:33  
  138 120   16/05/2015 Oak Hill Greater London England 25:29  
  139 121   23/05/2015 Gadebridge South East England England 27:49  
  140 122   30/05/2015 Southampton South East England England 30:48  
                   
                   
  141 123   06/06/2015 Fountains Abbey Yorkshire and The Humber England 30:51  
  142 124   13/06/2015 Havant South East England England 31:30  
  143 125 41 20/06/2015 Aldenhan Greater London England 24:49  
  144 126   27/06/2015 Harrow Greater London England 26:03  
  145 127 42 04/07/2015 Tewkesbury South West England England 26:35  
  146 128 43 11/07/2015 Hove Promenade South East England England 24:39  
  147 129   18/07/2015 Wycombe Rye South East England England 25:46  
  148 130   25/07/2015 Valentines Greater London England 25:38  
  149 131   01/08/2015 Hackney Marshes Greater London England 22:38  
  150 132   08/08/2015 Cassiobury Greater London England 22:43  
                   
                   
  151 133   15/08/2015 Walthamstow Greater London England 23:22  
  152 134   22/08/2015 Raphael Greater London England 22:17  
  153 135 44 29/08/2015 Wyre Forest North West England England 25:30  
  154 136   05/09/2015 Cranleigh South East England England 24:48  
  155 137   12/09/2015 Fell Foot North West England England 27:12  
  156 138   19/09/2015 Keswick North West England England 22:55  
  157 139 45 26/09/2015 Glossop North West England England 24:05  
  158 140   24/10/2015 Highbury Fields Greater London England 28:42  
  159 141   31/10/2015 Canterbury South East England England 28:32  
  160 142 46 07/11/2015 Moors Valley South West England England 27:22  
                   
                   
  161 143   14/11/2015 Ipswich East of England England 30:07  
  162 144   21/11/2015 Maidstone South East England England 28:40  
  163 145   28/11/2015 Humber Bridge Yorkshire and The Humber England 26:08  
  164 146   05/12/2015 Rushmoor South East England England 26:47  
  165 147   12/12/2015 Lullingstone South East England England 27:31  
  166 148   19/12/2015 Tonbridge South East England England 29:17  
  167 149   25/12/2015 Aylesbury South East England England 27:46  
  168 150   26/12/2015 Luton Wardown South East England England 31:51  
  169 151   01/01/2016 Camperdown Scotland Scotland 29:57  
  170 152   01/01/2016 Perth Scotland Scotland 28:54  
                   
                   
  171 153   02/01/2016 St. Andrews Scotland Scotland 24:40  
  172 154   09/01/2016 Cleethorpes Yorkshire and The Humber England 23:13  
  173 155   16/01/2016 Malling South East England England 27:38  
  174 156   30/01/2016 Chelmsford Central South East England England 28:02  
  175 157   06/02/2016 Market Harborough South East England England 25:35  
  176 158   13/02/2016 Beeston East Midlands England 26:45  
  177 159 47 27/02/2016 Sittingbourne South East England England 25:46  
  178 160   05/03/2016 Bevendean Down South East England England 27:37  
  179 161   12/03/2016 Pegwell Bay South East England England 28:36  
  180 162 48 19/03/2016 Bedgebury Pinetum South East England England 30:48  
                   
                   
  181 163   26/03/2016 Barclay East of England England 28:18  
  182 164   02/04/2016 Bognor Regis South East England England 25:38  
  183 165   09/04/2016 Folkestone South East England England 28:43  
  184 166   16/04/2016 Tooting Common Greater London England 31:17  
  185 167   23/04/2016 Holkham East of England England 23:47  
  186 168   30/04/2016 Black Park South East England England 27:12  
  187 169   07/05/2016 Medina Isle of Wight South East England England 22:58  
  188 170   14/05/2016 Yeovil Montacute South West England England 25:29  
  189 171   21/05/2016 Jersey Channel Islands England 23:01  
  190 172 49 28/05/2016 Stevenage South East England England 26:52  
                   
                   
  191 173   04/06/2016 St. Annes Ireland Ireland 30:10  
  192 174   11/06/2016 Eastleigh South East England England 26:14  
  193 175   18/06/2016 Stratford-upon-Avon West Midlands England 31:07  
  194 176   25/06/2016 Gateshead North East England England 28:06  
  195 177   02/07/2016 Penrith North West England England 23:35  
  196 178   09/07/2016 Ellenbrook Fields South East England England 23:10  
  197 179   23/07/2016 Abingdon South East England England 23:41  
  198 180   06/08/2016 Hastings South East England England 22:17  
  199 181   13/08/2016 Worthing South East England England 21:54  
  200 182   20/08/2016 Crissy Fields USA USA 22:24  
                   
                   
  201 183   03/09/2016 Rutland Water East Midlands England 22:34  
  202 184   10/09/2016 Mount Edgecumbe South West England England 27:12  
  203 185   24/09/2016 South Manchester North West England England 25:02  
  204 186   01/10/2016 Gainsborough East Midlands England 26:13  
  205 187 50 08/10/2016 Canons Park Greater London England 22:16  
  206 188   15/10/2016 Oxford South East England England 27:28  
  207 189 51 22/10/2016 Hadleigh East of England England 28:19  
  208 190   29/10/2016 Thurrock East of England England 24:18  
  209 191   05/11/2016 Basildon East of England England 25:35  
  210 192   12/11/2016 Banbury South East England England 26:28  
                   
                   
  211 193   19/11/2016 Waterstown Park Ireland Ireland 24:13  
  212 194   03/12/2016 Richmond Olympic Canada Canada 22:02  
  213 195   10/12/2016 Salisbury South West England England 23:45  
  214 196 52 17/12/2016 Mersea Island South East England England 22:28  
  215 197   24/12/2016 Cambridge East of England England 22:24  
  216 198   25/12/2016 Buckingham South East England England 22:03  
  217 199   31/12/2016 Roosevelt Island DC USA USA 22:53  
  218 200   01/01/2017 College Park MD USA USA 21:55  
  219 201   07/01/2017 Homewood South East England England 24:43  
  220 202   21/01/2017 Portsmouth Lakeside South East England England 23:01  
                   
                   
  221 203   28/01/2017 Bury St Edmunds East of England England 25:45  
  222 204   04/02/2017 Rugby West Midlands England 23:40  
  223 205   11/02/2017 Belfast Victoria Northern Ireland N.I. 22:45  
  224 206   18/02/2017 Millom North West England England 30:09  
  225 207   25/02/2017 Beckenham Place Greater London England 29:13  
  226 208   04/03/2017 Roding Valley East of England England 24:36  
  227 209   11/03/2017 Rickmansworth East of England England 32:53  
  228 210   18/03/2017 Perry Hall West Midlands England 23:36  
  229 211   25/03/2017 Cannon Hill West Midlands England 28:21  
  230 212   01/04/2017 Fareham South East England England 23:53