Here we are at the end of week 4 of Simply Shredded. I won’t write out the entire workout but I am including a link to my training plan and updated training plan. As I got started with the Simply Shredded program I needed to change some things to continue to incorporate my running. So how did it really go? Did I stick to my exact diet the entire time? Did I really drink a gallon of water every single day? Did I run as much as I wanted to? The answer to all of those is no. No, no, no. Nope, not at all. I’m a human being after all, not a machine (contrary to popular belief, and not in a good way) but I did keep track of everything; good and bad. As it turns out, I’m a documenting freak so it was fun for me to keep track of all of these nuances. I also put a heck of a lot of work in this month. Hope you find it helpful. Otherwise, it’s just more documenting for me to keep to review later – win/win. 🙂
Starting picture on the left through to the end of week 4 pic on the right.
The Goal: Reduce fat/lose weight
Results – Pics & Stats
Yay! All this hard work seems to be paying off. I lost 4.5 inches and 4.5 lbs these last 4 weeks. Not too bad! I’ve included a chart with measurements taken after each week along with some pics. I did my measurements, weigh ins, and progress pics every Saturday morning before breakfast to stay consistent. (The “starting” picture is a bit dark as I had to take them earlier than usual that day.)
I followed the Simply Shredded program for my strength training. I worked on increasing my weekly running mileage and made sure to include some HIIT to get my heart rate really going at least a couple times a week. I didn’t always do the ab exercises that Simply Shredded recommends on Fridays. No real excuse for that other than I work abs pretty regularly with my trainer and just didn’t feel like doing abs those days. 🙂 The calf exercises were also hit and miss. I go to multiple locations of my gym chain and some of the locations don’t have those machines. I also figured my running worked my calves pretty well. I would say I did those about 75% of the time or so. I did increase an inch in both calves which I was pretty excited about.
Followed IIFYM as best as I could (see other post on nutrition). I wanted to cut (lose weight/fat as apposed to gaining or maintaining) but decided to first start with maintenance calories since I wasn’t sure how my running would affect my goals. I calculated maintenance macros for the 4 days of lifting the Simply Shredded program calls for. I also added in additional calories in the form of carbs for my runs. For my runs I used this formula: (75 calories x miles ran)/4 = carbs in grams extra that day. I only ate these additional calories if I felt I needed them. I usually did use some or most of them on those run days but usually not all. I did not add any additional calories for my HIIT sessions. My hope was that this would contribute to my weight loss instead of maintenance. It seemed to work as I was seeing results each week. Had I not seen results I would have reduced my intake.
A bit about this chart: The red bolded days are those I did not stick to macros exactly with everything weighed out. On those days I got as close as I could, focusing on eating lean protein throughout the day but an event or special scenario came up that I wanted
Typical day of eating.
to enjoy without being the kill-joy with the food scale. I know I was close those days but not spot-on. I didn’t do any full “cheat” days, just a specific meal on those days highlighted in red. I thought it was important to note those though. If wasn’t seeing progress I could look back and evaluate those more closely.
I made sure to drink about a gallon of water a day. There were probably some days I missed by a few ounces but am pretty happy to be close most of the time.
I’ve really enjoyed the workouts in Simply Shredded. I love that they are so short I can fit them in over my lunch hour without issue. I can tell I’m getting stronger with each session. My struggle now has been coping without rest days. I have taken rest days here and there by doubling up on workouts the day before or after. It’s been okay but definitely more effort than my body is used to. I think it is getting easier though and I am pretty excited about my results! 🙂