I have been hovering 165-170 lbs weight range for most of this year. But recently in past two months I have been bouncing around on weekly basis between 167 and 172 but seems like now finally I have put on weight which is evident from my increase in waist size up from 33.5 ".
I have been running 20+ miles per week and 3x wt lifting, but wt loss has been hard and in fact I have added wt. My comfort wt is in the low 160s and I am above 170 which is my max healthy wt. Number of things I can think of having done wrong, my runs have had the distance but lacked intensity, over the course of this year I have dropped pace. There have been no tempo runs no track or hill workouts. My diet has been off target, too many ice creams deserts in the night, and all that has meant that inspite of hitting 20+ miles per week I have added fat. This should not be happening, the effort cannot go to waste, few things have to change both diet and exercise.
First diet, I need to do some serious calorie counting limiting to 1500-1700 including bananas proteins and coffees. Go back to my diet plan and stick with it, no soda, no deserts, no beer, no alcohol and serious calorie counting and tracking my wt. The plan is to come down to 160 lbs and 33" waist.
Second, fix the runs, need to add tempo runs, track/hill workouts. I think I should do a couple of things first target a half marathon in early november. Do 4 total runs per week. 1 run a 10k pace 10k, one interval run for 45 mins, one alternating track and hill workout, and one long run on weekend at half marathon pace between 8 to 10 miles. The total mileage of the week will range from 20 to 25 miles. I need to add swimming to cross train and that should be 5th cardio. All cardio in the morning. Evenings 3 times a week I need to do wt lifting focusing on building muscles.
The plan is to do all the runs and wt lifts next two weeks, and by 3rd week of aug add swimming and cycling. 3 months of this training with diet should get me in shape for half marathon in november, and reach my target wt.
Plan:
Monday : 10k in morning, wt lifting evening upper body
Tuesday : Interval run for 45 mins in morning
Wednesday: Track or hill workout in morning, wt lifting in evening lower body
Thursday: Reserve day, add swimming in the morning by mid of aug
Friday: Add Cycling in the gym for 30 mins in the morning by mid of aug, wt lifting in the evening lower body
Saturday: Long run half marathon pace 8 to 10 miles, different routes like trail, road, hilly etc
