Timg2500's Journal

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03 February 2017

Am I allowed to be confused? I know my calories are under maintenance for sure, so I'm sure it's fine.

Got in my 3rd HIIT workout last night. It was kind of a light night but not bad.

Stayed on my 3 meal plan and didn't snack. It was actually fairly easy and I like it! I need to plan out my meals for today now. My calories were right on target.

Weight:	Lost so far:	Still to go:	Diet followed:
80.5 kg	2.7 kg	3.4 kg	Reasonably Well

(7 comments) Gaining 1.3 kg a Week

02 February 2017

Still chalking this one up to water and such. It's giving me a renewed focus on curbing snacking. I'm going to change up my eating structure. I'm keeping with the 16:8 IF, but instead of (2) big meals, I'm going to do 3.

In the past I've done about 450 cal lunch and 650-700 cal dinner with just random snacking whenever I get hungry making up the other calories.. The random snacking is where I lose control of my daily calorie intake.

New plan is to go 30,30,40 and change back to 1,700/day. (that's where I've been ending up anyway)

Based on metabolism estimate at 2,610kcal, 1,700kcal per day gives me an estimated 1.82lb/week deficit. I know these are all exact numbers for estimates, but I'm a numbers guy. This would put me at about 4 weeks until 170lb goal which HOPEFULLY helps me cross the 12%BF threshold.

The 30/30/40 meal plan will give me 3 meals:
1. 510 kcal lunch at ~1130-1pm. Focus on lean protein and veggies.
2. 510 kcal afternoon snack at ~3-4pm
3. 680 kcal dinner at 5-8pm

Protein: Goal is 30% or about 130g per day.
Carbs / Fat: I've found it hard to manage THE BIG THREE all together daily, but they seem to average out fairly well at the end of the week. I'm going to pull my focus out of carbs & fat and just re-up my focus on limiting processed flour, sugar, and sodium.

Really at the end of the day, the calorie deficit is my goal. From what I've found thus far, managing the carbs and fat FOR ME provides for very minimal difference in my weekly results.

All of this is in thinking through my new goal statement.

Good day all!!!

Weight:	Lost so far:	Still to go:	Diet followed:
80.3 kg	2.9 kg	3.2 kg	Reasonably Well

(6 comments) Gaining 0.6 kg a Week

01 February 2017

No workout yesterday. Helping the wife get ready for a business trip. I might try to go today after dropping her off at the airport if I make it back for a 5:30 WO. We will see. Didn't get to my goal restatement either. I need to get that done since today is the day.

Have a good day!

Weight:	Lost so far:	Still to go:	Diet followed:
80.2 kg	3.0 kg	3.1 kg	Reasonably Well

(3 comments) Gaining 3.2 kg a Week

31 January 2017

Tuesday measurement checks.

So, exercise seems to be on track and I love getting back into the swing of things. I miss getting my heart pumping and pushing myself. Yesterday, about halfway through the conditioning phase, I felt my old focus kick in I used to get while running and I stepped it up. Went for longer reps and more difficultly. It was great. I still need to keep the weights down though so I don't over stress something while learning form. Good times.

WOE: in general I feel like I'm making good progress. Mostly eating healthy meals and planned snacks. I need to overcome my chocolate/sugar snacks late in the evening. I stay away from them until about 745-8pm and then start getting hungry. It's usually not a bad thing expect on days I also eat breakfast. Still stayed at 2100 cal tho.

Taxes suck.

So it's 1/31. My original goal below was to be completed by 2/1. I will update and restate later today after I think about what changes I want to make based on recent progress and habit changes. Also based on actual losses vs FS net (and my logging habits), I need to decrease my base metabolism by 104 kcal.

Goal Re-statement:
"10-12% body fat. 32 in waist. 100 push-ups daily. 10 pull-ups daily without assist. Eating whole foods, lean meats, monitoring portions, and strive for a low LDL, high HDL, and low Triglycerides. Goal met by February 1, 2017."

Actuals: (Monday is rest day)
Pushups: 10 yesterday. (warmup). (Goal is 100 no breaks). I
Pull-ups: 36 yesterday with assist band
Cardio: CrossFit style. Awesomeness.
Fasting: Fasted until 8:00 pm on 1/30. I have been fasting until 11-1145 typically each day.

Cut Plan:
Resistance Training: 100 push-ups every other day. Work towards a full set with no breaks. (I have been on a break with this as I learn my new exercise program)
10 pull-ups every other day. Start with assist band. (Same)
**Going to start a second set of push-ups 3 days a week at a different time of the day. Training the body to expect more.
WOE: Eating healthy meals and only when I plan to. Morning fasting 16:8 to get back on track.
Exercise: Row 3 days per week. (Need to increase focus to get rowing in)
WOEx: HIIT T,Th; Body weight training W,F,S,S; Rest M

Measurements:
Waist Measure: 32.75" on 1/31 = -0.25" (Goal is 32")
BF %: 14.7% on 1/31 = -0.8% (Goal is 10%) 14.7
Tues # (weigh in day): 175.8 = -1.2# from 1/24
Est LBM: 150.0 = 0.0#/wk (4 week average) = +0.4# from 1/24
Est Fat: 25.8 = -1.0#/wk (Need to lose 9.2# for 10% goal) = -1.6# from 1/24

Weight:	Lost so far:	Still to go:	Diet followed:
79.7 kg	3.4 kg	2.6 kg	Reasonably Well

(2 comments) Losing 3.2 kg a Week

30 January 2017

I guess I met weekend goal: no gains.

Fun times.

Weight:	Lost so far:	Still to go:	Diet followed:
80.2 kg	3.0 kg	3.1 kg	Reasonably Well

(1 comment) Losing 1.3 kg a Week

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