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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
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79.7 kg
Lost so far: 3.4 kg.
Still to go: 2.6 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 31 January 2017:
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1841 kcal
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Fat: 74.86g | Prot: 81.28g | Carbs: 227.41g.
Lunch: Planters Mixed Nuts, Birds Eye Steamfresh Broccoli, Carrots, Sugar Snap Peas & Water Chestnuts, StarKist Foods White Albacore Tuna in Water (Pouch), Kraft Miracle Whip Dressing, Vlasic Dill Relish. Dinner: Fruit Smoothie (made with Fruit or Fruit Juice only), Extra Virgin Olive Oil, Mature Onions, Bell Peppers, Banquet Brown 'N Serve Turkey Sausage Links. Snacks/Other: Andes Minty Patty, Best Choice Snack Mix, Lemon Juice, Kraft Cool Whip Extra Creamy, Betty Crocker Gingerbread Cake & Cookie Mix, Bananas, Ghirardelli 60% Cacao Dark Chocolate Squares, Great Value Fruit Smiles, Kellogg's Rice Krispies Treats (22g). more...
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Losing 3.2 kg a Week
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