Week 13 Summary (September 26-October 2)
Weight: 222.6 (-1.8 lbs from last week)
Waist: 40.25" (-0.25” from last week)
Average Daily Steps: 12,611; missed the minimum 10k steps one day (Tuesday)
Nutrition:
Overall Average - 2073 calories, 152.1g protein, 150.1g carbs, 95.9g fat
Training Day Average – 2202 calories, 149.0g protein, 166.9g carbs, 104.3g fat
Off Day Average - 1900 calories, 156.3g protein, 127.8g carbs, 84.8g fat
Sleep: A couple of days this week were kind of bad but the rest of the week was fine. Overall, slightly worse than last week but still solid.
Mirror/Pics: Honestly, this week I kind of look the same. I only lost 1.8 lbs and 0.25" off the waist though unlike the 3+ lbs I was losing the last 2 weeks, so it makes sense.
Stress (inc. Work) and Mood: Work got kind of hectic towards the second half of last week, but overall last week was fine. This week will be brutal, and it already is today :(. I’m firing this post off, then going for my walk and after that, signing right back into my work laptop for another few hours.
Appetite: I didn’t have any moments of hunger the beginning of the week, which was also when I didn’t lose any weight. Last 2-3 days I had one moment each day where I was very hungry, and that’s when the scale finally moved down. Appetite the day before and how I slept the night before are probably the two best predictors of whether I will weigh less in the morning or not.
Workout Quality and Activity: Workouts went well overall. Wednesday’s leg day sucked, but then I did fine on the leg day on Sunday. Little to no losses in strength, and actually set a couple of personal bests this week, too.
Take home points/next steps:
- Increase Activity: My weight loss slowed down a bit, and I’d like to keep it to at least 2 lbs a week for the rest of the year (which would let me hit 200 lbs by year end). I don’t want to lower cals any further this week in case I can achieve this with increased activity. I’ve already botched today, but going forwards, I at least add some kind of extra workout on Mondays and Fridays. It’ll be either complexes/some other kind of lactate inducing lifting, or regular cardio on a machine (treadmill, stairclimber, etc.).
- Figure Out the Work-Life Balance Thing: Not really a training thing but it affects my training. I need to get better at delegating work to my teammates and managing expectations from management in the next few weeks. We are set to be really busy from now until end of January at work, I just need to make sure I set proper boundaries, especially if I now want to add in more workouts to do. Today (Monday) was already a fail largely because I didn’t delegate well on a call I had this afternoon. I can’t let this become a trend.
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