Weight loss update

4 more lbs down.

LFG

Hard work vs working out

Another solid day of eating and exercise.

Did a few hours of laborious yard work right after work today. Then took the kids out for pizza (just for them, not me), came back home and hit the weights good and hard.

Didn't think I had it in me (again) but in the end my mind willed my body to do what needed to be done.

Super light dinner - chicken, wild rice, and fresh greens dressed lightly with olive oil and white wine vinegar.

Working some tonight. Lots of waiting around, so I'm getting some steps in during the downtime. I cannot wait till its over and I get to go to bed, I'm absolutely beat. 

Tomorrow marks three weeks in. Will weigh when I wake up. Still super early in what will be a long journey, but I'm still very optimistic about my long-term prognosis.

Push, push

Another long day that was beset with challenges that came in all shapes and sizes.

Wasn't sure what my body was willing to give me, but had some good, intense stretches of activity as work allowed. Had a lot of food in meal one, just north of a thousand calories. All of it was healthy, nutrient dense food, and there were a ton of fresh veggies included. But still - it was more actual food than I have become accustomed to eating in a meal, and I felt it.

Almost crashed at the end of the work day, but settled for a 20 min power nap and got back to being active.

Tonight was leg day; was unsure if I had it in me. I was interrupted several times amid fighting my own internal battles, but I still crushed it, increasing the weight on several lifts while keeping up my rep count.

Having a sensible dinner to account for the massive meal earlier, and will get it some more steps and mobility work in when my food has had a bit to settle. Then a shower, then bed.

Week three is halfway done; no cheat meals, no snacking, no missed workouts. Happy about that, and hoping I keep this up for a long time.

Rough day

Today was rough life-wise, and that's all I'm gonna say about that.

Stayed on point food-wise, had a heavy weight training session. Did a full yoga session and lots of mini mobility workouts. Due to the aforementioned difficulties I got less movement in than yesterday, but still well above my daily goal.

Physically and mentally spent. Off to bed.

No work, but working

Had a lovely day of no weight training that I utilized to do lots of movement (almost 10 miles) and mobility work.

I almost blew it with yesterday's first meal - made what amounted to an almost 1400 calorie burrito. Turkey sausage, eggs, sweet potato and a ton of veggies couldn't offset the wrap itself, the cheese, the sour cream and the guac. 

It had to weigh a couple pounds, at least.

Dinner was a clean sub 400 with rotisserie chicken, green beans, exactly one and a half roasted fingerling potatoes, a little sourdough, and some tzaziki just for kicks.

Lesson learned, though - no matter how much good you cram in a wrap or burrito, it can still quickly add up. I still ended the day in a calorie deficit so all was well.

Meal one today came in right at 750 calories - much, much more reasonable. Moving from Dave's bread to fresh sourdough feels like the right move... Had more this morning along with two fried eggs, turkey breakfast meats, and a big green salad with apple and feta.

Will be doing a couple slabs of ribs later for the holiday. That will be a post-workout meal if all goes to plan. I might have some careful balancing to do in order to keep it sensible and remain at a deficit for today, too.

Grooving

Had a day planned which took me out of the house for a bit. Got in extra steps and planned our departure right after my first meal.

While out I resisted loads of temptation. Picked up supper from Whole Foods; actually made a nice plate filled with veggies, whole grains, and lean proteins. In the face of delicious pastries, fantastic pizza, sushi, and a line of classic southern cafeteria fare, I ate the right foods in the right amounts.

Since getting back home I've gotten lots more movement in and crushed a leg workout. A few more steps before midnight to put a ribbon on another successful day working on my fitness.

Tomorrow is a day with no weight training, but gonna keep up high movement, eating right, and I'll make it a great one.

P.S. Eating before my nightly weight training session is definitely less than ideal. It almost derailed everything, but it couldn't be helped today.

Just glad that I kept to my process otherwise... Also it proves that small disruptions don't have to be stumbling blocks.

Mind games

Been deep in my head the past 24 hours. Dealing with some external factors as well.

Remained on point with eating, activity, and exercise despite it all.

Things took a more positive turn towards the end of a day, which allowed some mental unwinding to occur, which in turn allowed for a pretty solid (at least by my standards) night of sleep.

Up alone in the house for the first few hours to start the day. It's raining outside, and its therapeutic in a way. Watching fitness YouTube again, as I seem to do so much lately... Looking for something, anything. But I've no clue what, precisely.

I need to meditate. And stretch.

Progress check 2

2 more down.

This is what the so-called experts say is the healthy amount to lose each week. But I'd be lying if I said that I wasn't a bit disappointed.

It's progress, though... I'll take it.

I know a few tweaks to make.

Lets see how next week looks.

It was... A day.

Meant to write earlier. Almost forgot completely.

It's been a long day. Rewarding and fulfilling in some ways, frustrating and deflating in others.

Eating, movement, and workouts all on point. Weigh day in the morning. My body is sore from head to toe. Pushing through, but need some serious recovery, and soon.

I will figure it out. In the meantime, sleep.

Tired

An unexpected medical issue with a loved one threw last night in a spin cycle.

I didn't hit my step target yesterday as a result. I got close by the time midnight rolled in, and that was a struggle.

My target is double what my daily goal is set to on my fitness tracking apps. So I'm far from slacking, but its still annoying.

Sleep quality was a mixed bag. Felt it all day today. Dealt with some non work issues throughout the work day in addition to a high stress day at work.

Feeling the weight from so much right now.

Pushed through to get in my minimum goal for steps. Did a full mobility work session. Did my strength training, albeit a bit reduced intensity and duration.

Made an eclectic but incredibly nutrient dense supper that hit my calorie and macro targets, super high in fiber.

And now I'm crashing... Mentally shot. I need real sleep tonight. Really, really need it, in the worst way.

Stern test

I got just under an hour and a half of sleep last night, right before it was time to start my day. I had a lot on my mind. And, unfortunately for me, the timing of this impromptu bout of insomnia was utterly dreadful.

I will say, though - had I not been in the healthy groove that I've established over the last couple of weeks, I don't think I'd have been physically able to make it through it all.

Today was day 1 of a 3-day training course that I signed up for at work. It's something that's been a long time coming, as I've pursued this course for as long as I've been with this company. I wasn't going to miss it for anything, but more than that, I needed to be ready to take it all in and make the most of the opportunity.

I was present, attentive, and performed at the top of the class. I got some steps in throughout the day, did mobility work during breaks, and nailed my 1st meal and water intake.

At the end of the workbday I took a 2 hour nap, which I sorely needed. Afterwards I got up and made dinner for the fam, then spent almost two hours getting in more steps, more mobility work, and a solid lift.

I just had meal 2 - leftover roasted chicken, air fryer broccoli, a microwave baked sweet potatoes, half an apple, some cottage cheese, and a handful of nuts.

Gonna try and push my step count a bit higher when my food settles, then its off to shower and then hopefully to bed.

Today, I felt like saying 'screw it' and take the easy way out. Instead, I gutted it out and made progress towards both my professional and personal goals.

What a day.

Counting, counting

I am interested to see what the scale will say on Friday morning for a few reasons.

I have been 100% on my exercise and eating  - sticking precisely to what I planned out. But there's a hint of doubt that somehow I've miscalculated, and I need to make adjustments.

I don't know why I do this to myself.

Good day of eating. High activity throughout the day. Great weightlifting session tonight. Got plenty of water.

Zero reason to doubt, except these creeping thoughts that have come out of nowhere.

Slave to the scale. I hate feeling this way. Hopefully it is a fleeting mindset.

This ain't an overnight thing. I know this. Some weeks will feel unproductive if I only base success on that damn scale.

I know I'm putting the effort in. That has to be what I stay focused on - the grind itself, not the finish line.

'Off' day

No weights today, but increased my step count, had an hour long yoga session, and played some basketball outside.

Dinner entrée was baked halibut with herbs, lemon and capers, pan roasted broccoli with garlic and soy sauce, herbed couscous, and sautéed cremini mushrooms.

My 'supplimenta'l dish (to get me up to my target calories and daily macros) was some greek yogurt with fresh strawberries, raspberries, and blackberries, a drizzle of honey, and one spoon each of flax and chia seeds.

Feel like I ate too much, despite knowing full well that I'm still at a calorie deficit for the day. Maybe its because I wasn't eating post workout as per normal? Really not sure... It was probably the fiber, between the broccoli and those berries. Or maybe my actual stomach is shrinking a bit since I'm not overeating and stretching it out.

Looking forward to getting back to training tomorrow.

Full week of workouts

I did the full 6 day weight training cycle after all. 3 workouts on days 1-3, repeating the same 3 on days 4-6.

As cooked as my legs were after Wednesday, their recovery since was nothing short of miraculous. I attribute that mainly to the frequent activity all throughout the day; lots of steps and targeted mobility work.

My commitment to good nutrition likely also played a part, as did the volume of water I'm drinking in support of the aforementioned activities.

Regardless, I was able to go all-out with tonight's workout. It felt like a major accomplishment, given how unlikely going through with it seemed even just a day ago.

Afterwards, I had a nice, clean dinner of roasted chicken, green beans, basmatti rice, and some Greek yogurt with hemp and chia seeds.

I'll get some more steps and mobility work in before bedtime, as has been my routine. It all seems to be working in concert to keep me going hard and staying on point.

Planning for an active recovery day tomorrow... Then the weight training resumes on Monday.

Adapt, overcome

There were days where certain obstacles would throw me off to such a degree that I would either have a crappy workout, wouldn't work out at all, or stress eat my feelings away.

Today was NOT one of those days.

Blasted through that noise like a freakin' boss. Got my weight training in, and it was another stellar session. Increased my step count yet again. Ate super clean, proper portion sizes, and on time.

I am stronger than I was this time last month. I can feel it. Mentally, physically, spiritually. I may falter at some point, but I feel capable and commited to the task.

Not today, Satan... Not today.

Progress check

Debated on how much to share, but... Well, screw it.

Down 5 pounds in a week.

I don't go around feeling self conscious about my body, or my weight gain. I could give two shits about what 99.9999% of the people in the world think or say. But someone close to me has made several comments that don't sit right with me at all.

This isn't about appeasing them, or proving anything to anyone other than myself, or some vanity project.

But honestly, fuck other people's negativity and their need to let their bullshit spew onto those around them. Seriously - fuck that.

Breathe... Refocus.

Now, back at it.

Think this is the weekend I finally get my heavy and speed bags set up. I need to punch things really hard, and boxing is excellent cardio.

Pushing through

Didn't take today off after all. Had a great workout, in fact.

Eating was again on point. Satiated, no cravings. High energy for my workouts.

Mobility training is still going strong. Soreness from lifting presents an extra degree of difficulty, but the stretches should help with recovery (hopefully... I'm really sore).

If I remember to do it upon waking, I may weigh tomorrow. Trying not to become scale obsessed, but I feel having a revised baseline is important for the sake of accountability, and to see if I need to make a few tweaks.

I might be overdoing it on fitness YouTube. It is super informative but also kinds toxic.

Workout cycle #1 - done

3 consecutive days lifting weights. Average gym time is around 30 minutes. Good intensity. Pushing my muscles, lungs, and endurance in a good way.

I designed this program to repeat over the next three days, which would be six days on, one day off for the week. Seriously rethinking that decision, as I'm toast right now. Today was leg day, but I'm feeling it, from head to toe.

Might have to admit that I'm not a fit 20-something and take a day off from the weights tomorrow.

Eating is still on point. Finding portion control is easier (at least for now) when everything is sorted into two only meals. Did some food prep in the way of cooking a few pounds of chicken breast. Lots of fresh fruit and veggies. Calories are dialed in, but I may shift my macros around a bit. Will see how well my current setup works for recovery. Also will reintroduce suppliments soon, which will include finding a new multivitamin.

I'm just blabbing now. I need to sleep way more, but suspect it'll be difficult tonight - I'm THAT sore.

Small victories

I did the workout.

I will be sore tomorrow, probably... But that was a big mental hurdle to clear.

Been the most active day in a while overall. Lots of steps in. Got up from my desk more throughout the day vs. sitting for hours on end without standing. Got in some good stretches of mobility work, too.

Made a pretty fab dinner - ponzu marinated salmon with a soy drizzle, roasted potatoes, and a nice mixed green salad with a soy-ginger vinaigrette.

Got more steps and mobility work in after dinner.

Just a banner day. I needed to see myself doing this, to rekindle my self-belief.

I can sustain this. Just a matter of actually doing it.

Planning for success

He did not, in fact, tighten up a bit...

At least, he didn't right away...

I've had most of my success when I 1)planned meals ahead of time and 2) kept a bevy of prepared foods on hand. As of about a week ago I've gotten back to doing that religiously.

I've also gotten back to intermittent fasting (on most days), and getting my calorie and macro goals in via 2 meals daily (on most days).

I'm inspired right now. That is a step in the right direction. Now, to see how I feel about tonight's workout - first time back on the weights since I injured myself right after my last post.