This is really the thing, isn’t it? Figuring out what the actual problems are and then addressing them without sliding down some kind of whole new hill. Sounds like a good plan, @jdm135.
So two weeks in, and I’m sitting here ready for W2/D3 of my program, but there’s a guy upstairs from Barcelona who arrived last night with my husband at 10pm, so I’m taking the day off to be polite and let him sleep. I’m a tiny bit bitter, tbh. I don’t need a rest day and they were supposed to come today while I’m at work, which would have kept me on schedule and given me a programmed rest day tomorrow. Trying to remember that this is the real challenge, not the weights or the sprints, and let it be fine.
Otherwise things are going well here. I’ve spent the last two weeks reversing the Christmas weight gain, which took the same two weeks to put on, and am now ready to start shooting for my real goal (to lose more than that, lol).
I’m just kind of amused because, in any other forum, the dude showing up from Barcelona in the middle of the night is the A story. Here it’s missing the scheduled lift.
It’s amazing how much this makes me itch. Like @EmilyQ my lifting week is getting messed with because of a work trip. I am moving Day 2 lift forward, switching planned runs around, and likely doing two workouts today because of the compression.
Hey Guys, hope everyone’s goals are coming along as expected. Sharing my update for some thoughts
Weight
Jan 1 : 198 LB
Jan 14: 195.7 LB
Diet:
2000 calories (+ - 200)
Macros: 175 C 67 F 175 P
Workouts:
4-5 days PPL
No cardio (I intend to keep cals at 2k and slowly add cardio in the mix as weight drop slows down)
Improvements Needed:
Sleep : I currently hover around 6.5 Hours of sleep and need to work on that
Diet : I try to hit my macro daily goals, need to improve that be consistent. Since I’m using MyFitnessPal now i am tracking everything being consuming so I’m confident or close enough to know where each day lands but definitely my area of improvement
Workouts: I am on a 4-5 Day PPL split, i am working on going as hard as i can in every session with a focus on form and quality reps. been reading some articles to give my self the confidence to lift heavy enough to do quality reps than jerk the form and go SUMO heavy. I’m still a novice so working on bettering myself to find a happy medium to reach 6-12 reps with weight light enough but reaching 2-4 RIR
You macros look OK. But for me I would get more of my protein from food and reduce the whey (that’s just preference). Not seeing any vegetables at all, is there a reason for this ? @QuadQueen wont be happy.
Why are you doing no cardio or conditioning, seems like an easy way to burn some fat would be to add in some light cardio
How long have you been dieting?
What’s the end goal?
Cals seem kinda low
How fast is weight coming down?
If it were me I would raise protien and carbs a touch and lower fats.
Are you natty?
Overall I don’t see anything crazy. If I were trying to lose fat, I think getting rid of all that peanut butter would be an easy “sacrifice.” It’s not like your fats are super high, but that stuff likely isn’t doing anything for you.
I’d also be likely to eat more real food, especially at breakfast. Is this easy for you to stick with or are you really hungry?
Or you could just go a whole different route and do the Velocity Diet. You’re comfortable with protein shakes, anyway; maybe just lean in?
I’ve been meaning to switch my reliance on whey but it seems to be helping me meet my goals and work schedule (not an excuse but agreed i can improve here if this is counterproductive to my goals)
I do include veggies nothing crazy though, I have green peas, tomatoes, carrots, onions and either broccoli or cauliflower every day. in aggregate about 1-2 cup servings if you combine these
Regarding no cardio, I am coming back to lifting after 3 years of no activity + desk job al day long. You can see my pictures above. so idea was i want to understand how my body tolerates 2k Cals and the rate of weight loss and tweak it from there. 2k Cals has been filling enough that i don’t crave or feel hungry at all outside of this.
If cardio should be added i can add in a day or two on my off days shouldn’t be an issue.
I’ve started this dieting since the challenge Jan1 and have been consistently going to the gym and tracking macros.
Regarding breakfast/M1: That recipe/combination has really helped me jump start my day. i basically soak my rolled oats in faf free milk with those ingredients and have it on my way to work. that meal has been staple since Jan 1.
PB2 Peanut powder: I actually purchased this from amazon, it has less fat than regular PB for 13g 60 cals 1.5g fat 4g carb and 6g protein. thought this was good to throw it in? ingredients shows only roasted peanuts. nothing else. is it worth it?
Since its just been 2 weeks i’m seeing 2 pounds lost. also i started 5g creatine since Jan1. thinking that might be holding some water as well but overall 2 pounds off so far.
and yes, I’m natural. just food and supplements nothing else
this is my picture that i submitted for the challenge
wouldn’t bumping it up to 2300-2500 put me in a surplus? so far my weight haven’t drastically dropped any more than about 1lb a week.
i am drinking close to a gallon a day compared to literally less than 20-40oz a day.
i can look into bumping it up if you’re recommending that OR I can circle back at the end of Jan with the current plan if that’s better (adding in some cardio) and see what you guys think at that point.
You dont have to add it, but something like a brisk walk for 30 mins has health benefits and will help burn a little fat. The movement will also help with gym soreness. If you can make it work in your schedule, just get outside and walk a couple times a week.
I’m not saying increase cals I’m just pointing out I don’t like them this low at the start of a diet.
Continue what you doing just be cognizant that you don’t have many more cals to drop.
