Friday, May 18, 2018

Holding Steady

No change from yesterday.  Same exact diet.  Perhaps the phase of the moon contributes somehow.  lol

I am unconcerned.  Got a bunch of caulk and paint done last night and basically concluded the handyman phase of Grad Prep.  I've got a social thing tonight with some old work buddies, and I'm going to try to do a Tools and Materials roundup BEFORE I go out.  I know I wont want to after I get back.

Mia is on the road headed this way from Montgomery AL and should be here late tonight.  16 hours on the road according to Gmaps.  Still though...I'd much rather have her wake up here tomorrow and get to spend some time with her.

With a little luck, and an uninterrupted hour, I should be able to get the gym back into shape either tonight or tomorrow.  I'd REALLY like to resume my normal routines on Monday.

My plan is to repeat the last full week I completed, so that will mean a step down in weight all the way around and then work back up to where I was.  It's only a week's work, but I think it will pay dividends.  Basically I'll be doing work set with my last warm up weights, so it should all be smooth and solid.

Thursday, May 17, 2018


Wooo!!  That feels good.  239.2 Simple, clean, precise eating for a couple of days in a row is all it takes to move the needle.

1782 calories with 237 protein and under 100 carbs and fats.  That is lean AND mean.

Almost certainly zero activity for me today beyond the weekend warrior, home improvement type.  My hopes of cleaning up the gym were dashed by an impromptu toilet repair last night.  Such is life, it needed to be done.

Thirsty Thursday has been postponed this week to Friday to facilitate a celebration with my team from Payless and even then it will have to be somewhat abridged because I can't afford any hangover time right now.

So...looking forward to several more days of sustained weight loss even considering the graduation and visiting family etc this weekend.  Dare I speculate?  Maybe I could see a 236 by the end of the weekend.  I dont know how much fat loss was being obscured by my pasta driven water retention, but you never know.

I'm a little behind schedule but anything south of 238 will be a mark in the win column.  I may even moderate just a bit next week instead of going all the way back to Maintenance just to keep this ball rolling.  It's not like I've been in deficit for 14 straight days. arbitrary as they are, milestones are great.

Wednesday, May 16, 2018

Getting Restless

Definitely got my ass in gear this morning and got a real walk in.  No progress on reclaiming my gym last night, but I should be able to tonight.  By the time I got the new batch of trim primed and painted I wasnt up for anything else.  Besides, this week's Westworld was calling me.

240.4 lbs this morning after a single controlled day that was capped with a Protein + Vegetables dinner.  Water weight is real.

Assuming I have a gym available to me, I might just get in a set of Complexes tomorrow and my normal walk and just reclaim my initiative.  Friday I would simply get in there and repeat my last workout and start clean next week.

Speaking of next week, I'll be traveling to Des Moines on business and will have to do some sort of bodyweight/walking stuff to get by.  It's all good though...4 hour drive to get there and it's "new country" for me so lots of new sights and people and that always energizes me.

Bottom  line is I wont be really able to get back on the tick tock cadence in the gym until the week of the 28th.  Until then, any workouts will be "status quo" and not moving the needle on weight/volume.

Tuesday, May 15, 2018

Still in Neutral

Got a short walk in this morning.  It's amazing how much I need to get outside and walk.  I really didnt have time this morning but I got one in regardless.

I've got more trim work to do tonight, so I'm hoping I can get my gym cleared up a bit while the paint is drying.  I'm hoping it can be better/more organized than it was before.  Any improvement would help.

My diet has been so-so ok.  The real sticking point has been this giant batch of pasta my wife made to simplify life this week.  I am totally on board with the idea, but it's not exactly hitting my numbers.  As such, I'm hovering around 242 which is probably carb related.

Again...such is life.  This week is going to be tough all the way around.

Monday, May 14, 2018

One Week Hiatus

I've started a new job today, and am in the full court press getting ready for Grad Weekend this week.  I doubt I'll have the time or energy for working out, plus my gym space has reverted to workshop space somewhat.

Look for fresh updates next week for sure, with the potential for the odd update along the way if things loosen up.

Stay tuned.

Friday, May 11, 2018

Food is Fuel...Who Knew?

I've had about 1400 calories today so far and what do you know...I'm feeling like a wrung out dish rag.  Guess that's to be expected.  Note to self, get a semi decent breakfast in me before hitting the gym tomorrow morning for sure.

I've been a little carb heavy with the food that I have eaten today so I'll need to keep whatever I choose to eat this evening crisp and on point from a macros perspective. 

Right now I'm at 1401Cal, 83P,158C,55F.  So my mission is to find about 120g of protein and 20 or so grams of fat somehow.  I could probably afford a little more carbs but not too much.

Basically I need to eat a 16 oz chicken breast.  lol. 

Normally I'm not as out of balance at the end of a day and can eat a little more balanced dinner, but this is generally the sort of thinking that goes into dinner every night.  Here are the broad strokes:

I get a slab of protein that nets me 40-60 g of protein...which is a palm sized, 4oz or so, 100g portion.  Then I dress it up with some added fat if I'm good so far for the day...and then I add carbs to top off the day and round out my calories.  Usually a 1/2 cup of rice or potato.  Veggies fill out the plate.

This habit gets me to my base-baseline for total calories.  I add whole milk after that in 1/2 cup increments to top things off.  It also hits me like a dessert and makes me happy.  lol.

Anyway...the standard baseline gets me to what used to be my caloric goals, and I've been adding 60 calories every two weeks (1/2c of milk) to gently grow my metabolism.  That's part of how I've gotten from 2300 to 2700 calories during my Maintenance Phase.

Lock the meals down, toggle carbs on and off during Deficits, add milk to grow slowly.

Successful Thursday

Weighed in at 240.4 this morning, down 0.2 or as we say in baseball, "SAFE at third!!"  No harm done.

My other body comp metrics are swinging wildly so I can't really say much other than it's likely that there is some real fat loss hiding behind some Thursday bloat.  I may find myself solidly in the 230's by Monday morning.  It would appear that there is 2-4lbs of water being retained.

I got in 15k steps yesterday, and came in right around 3000 calories.  Protein was well supported at 224g, and Carbs, while high, werent completely out of control at 210g.  Fats were a trivial 65g.

As usual, I'm ambivalent about food after a night like that so I packed light today and plan to survive mostly on coffee.  I walk down to a wonderful local place near me and get an Americano with cream and sugar every Friday as a "second cup" which is laughable given the size of the cups I use.

Activity today will be minimal as I treat Fridays like an "off" day.  I may or may not get some walking in, but frankly it's hot out there and I'm not in the mood to be in damp jeans all day.  We'll see.

I've got to figure out where/how to get my third strength training session in between now and Saturday night.  I dont want to do it Sunday and butt it up against another one the next morning on Monday.  Tonight? After I round trip to Wichita to pick up Madison tomorrow?  In between coats of paint?

I'll say this much, not upsetting a carefully laid out schedule is as powerful a motivator for me as the potential results.  It'd be a ton of work for me to tweak that spreadsheet because of a missed workout, then I'd have to re-print my warm up sheets and and  Nerd Alert.

UPDATE: I'll be doing the Wichita run tonight and hitting the rest of my weekend fresh and uninterrupted in the morning, starting with my workout.