Good morning!
It's a much better day today. Sure, work is busy as heck - but I slept, I managed to save my broken phone, I lost weight, but not fluid or muscle, and I had a beyond excellent workout! The sun is even shining!
I didn't go for my walk today. I decided that I wanted to prioritize sleep, and I could tell that I would fall asleep again if I tried. So I put the alarm for an hour later, and now I feel great and I feel rested.
I'll make sure to reach my 10,000 steps by the end of the day. It shouldn't be a problem, considering that I am gonna be on my feet all day at work, and that I am working at the gym tonight. I will only get to sit down at lunch and at dinner. That's it.
This is the 2nd day in a row that I am skipping my walk. Yesterday, it was because of rain. LOTS of rain.
Now, of course, I have to be aware that this lowers my calorie burn. It's not all that much. A general rule of thumb says that a person burns 1 calorie per kilo body weight per kilometer. If I am 85 kgs, then this would be 425 calories, minus the 250 that I burn simply by existing. So, in essence, I miss out on a 175 calorie extra burn. Meh.
Yesterday, I was 1200 calories lower than allowed on my intake. I have MORE than compensated for it. Today will be no different.
I feel GREAT today, physically. Mentally, I'm okay. I have a lot to do, and I'm gonna get on it as soon as I am done writing my journal - but my journal is just as big a priority, as it helps me stay sane for the rest of the day.
...
So.. my numbers. Today, I'm down 600 grams. Honestly, I thought it would be more. The good news, however, is that my body fat percentage ALSO is down my 1.4%, and my water/muscle mass is up by more than a kilo. This indicates a large drop in weight coming, if I play my cards right. And play them right I will. :)
An interesting thing happened a the gym this morning.
I did my two circuits as always, with the same weights as last time. It's REALLY heavy for me, as much as I can absolutely possibly do. There is absolutely no chance that I can up ANY weights, and there is no chance that I can make one single lift more on ANY machine. I push it hard.
Today, however, as much as I felt the muscle burn, and as much as I pushed myself as always, I barely broke a sweat. When I was done with the first circuit, I was almost unaffected by it - even if I had pushed myself HARD. After the 2nd circuit, I felt a little short of breath, and of course some fatigue. But nothing compared to other times.
A side observation to this is that my skin is super dry today. I wonder if I am affected by the BCAA pre-workout? Or is this simply my water levels that are acting weird? I don't feel dehydrated or anything like that, and my numbers definitely indicate that I am not - I am a full 1.3 liters of water heavier today compared to yesterday. Strange, huh?
...
Today's food plan? It's simple. Dead simple.
Since I have totally weened off snacks and unnecessary carbs for right now, I just have my main meals.
I figured out a nice way to think about my food intake - and I think it just might help me, at least when I am not getting into the emotional eating.
Here's my new trick:
Instead of thinking of my intake as "how many calories can I consume today" - I simply think "I gotta make sure to get ENOUGH nutrition for my training to be efficient".
This makes me want to eat ENOUGH, but not push it through the roof.
So, instead of my rule being "No more than 2,000 calories", it will be "Make sure to get at least 100g (but not much higher!) of protein, get 30% of your calorie intake from fat, and as little carbs as absolutely possible".
These last days, it has made it easy for me. I think it will today too.
Today's meals are boring though.
Basically, I will have a chicken salad (chicken breast, with a garden salad. No dressing) for lunch, and again for dinner. And to up my protein intake a little bit, I will have a low calorie protein shake.
That's it. It's not much, but it's enough, and the protein and fat will make me feel full and satisfied. It should be easy enough.
This will bring me to a 950 calorie intake, give me 105g of protein and 29% of my calories from fat. Close enough.
I gotta say I like this way of thinking of it. For right now, at least, as it will give me a REALLY low calorie intake, but ensure that my body has enough of the good stuff.
The more I'm in this game - especially with the heavy duty workouts - I see how much of a difference my nutrition makes.
...
Anyways, I better get going. I have work to do. :)
Today, I'm thankful for: - Saving my phone! Phew. That was scary! - Morning coffee! - A SUPER workout session. - BCAA. I love the flavor, and the effect that I (think) it does. - Wife, whom I'll meet for lunch.
Life is good!
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84.5 公斤
最近减少: 70.5 公斤.
还有: 0 公斤.
饮食准则: 100%.
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一个星期减少4.2 公斤
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