This week has really flown by and I’m a little astonished at how easy it has been to stick to my calories. Perhaps its just my “do or die” mindset right now, but it’s also possible that the fat burning I’m taking is working. Not much else to report. Here are my food stats from yesterday:
Not too bad. Going to head out in a few for some steady state cardio…
As promised I have tracked everything I’ve eaten over the past 3 days in MFP so that I could post the totals here. Friday and Saturday started out fine but the late evening hours always seem to screw everything up for me. In some cases I am legitimately hungry but otherwise I’m just bored. The other problem is that for some reason drinking some protein or eating a salad that late in the evening never appeals to me.
Here is Friday. The overage is directly related to the half-bag of jelly beans that I ate.
Here is Saturday. Everything looking good until I opened the chips.
Yesterday was odd. I fasted in the morning like I normally do, but when lunch came I wasn’t that hungry. By the end of the day I was eating within a calorie/protein deficit that I never pulled myself out of. I also went to bed early!
Meanwhile I also took my measurements yesterday and I’ve lost 2.5 inches off my waist since I started. Also my weight on the scale has been basically the same (+1/-1 back and forth), but my pants seem to fit looser.
This morning I wasn’t very psyched about squatting 190. Despite getting a good amount of sleep last night I was feeling pretty worn out and initially decided that I would just drop my work set to 135 and work on my form. But once I warmed up I was feeling pretty strong and ended up doing 190 x 5 x 3. Bench was difficult because of my sore shoulder I missed a rep on the last set of 180 (basically out of fear that I might drop the bar), so I will try that weight again next week.
I took so long on the squats between warm up and rest periods that I didn’t have time for barbell rows. So I went back at lunch to do them and added a bit of stretching afterward. I broke my fast early (10 am) so that I would have a bit of energy to head back to the gym for the 2nd time.
This week I want to add 2 cardio sessions (Tuesday and Thursday) and also try to fit in a 30 minute yoga routine at least once (but preferably twice). I basically decided over the weekend with all my aches and soreness that I’m not going to lift much heavier if I don’t do something to increase my mobility and the yoga should help.
A busy Monday morning has creeped into the afternoon and I still haven’t blogged about my day until now. I have a lot going on in my head with regard to the 2 weeks that are behind me and the 10 that follow. But mostly I’m still a little hung up on the 3 pound weight gain over the weekend.
Thinking about it logically, 3 pounds = 10,500 calories. Now, I did relax my diet restrictions a bit this weekend, but there’s no way I ate an EXTRA 10k calories since Friday morning. In fact, my total calories from Friday morning until this morning didn’t TOTAL 10K. Of course this logic also applies to weight loss. Going from 208 to 205 in 3 days does not necessarily mean that I’ve burned an extra 10K calories either.
The scale is not the final word on weight loss, and yes muscle weight more than fat and takes up less space. But the bottom line is that I still want to be 20 pounds down at the end of 12 weeks and only being down 2 pounds after 2 weeks has a bit of a negative affect on my motivation.
Am I doing something wrong? Am I eating too much or not enough? Should I change something? These are the questions I constantly ask myself when I don’t see progress. But this time I’m not going to change anything (other than being a bit stricter with my diet adherence).
I’m not big on cliches, especially ones that are supposed to inspire your fitness program, but the one I heard the other day that really hit home with me is:
It takes 4 weeks for you to see progress
It takes 8 weeks for your friends/family to see progress
It takes 12 weeks for the world to see progress
So I’m going to keep my head down for the next two weeks and then come up for air and see if anything needs tweaking.
In other news, my workout was great this morning!
Squat: 150 x 5 x 3
OP: 75 x 5 x 3
Deadlift 205 x 5 x 1 (New PR!)
I was really happy with my squats. I found some momentum during the 3rd workset which helped me push up out of the bottom with a little more power. I think I’ll need to keep working on that as the weight gets heavier.
Today was the first day of legitimately nice weather in Philly. I’m looking forward to doing some steady state cardio on my non-lifting days once the weather stays consistent.