This week's weigh in was 243 lbs. I was hoping for more, but am working on developing some lean mass for a 4 week interval, so scale weight isn't something I am too worried about. I've removed the recommended Hussman Fitness max cardio tweak but have replaced with 10 minutes of moderate cardio to each HIIT and still have a 40 minute moderate added on my normal free day. I have one complete week off of creatine and am currently in the second week of cycling off of it, but I thought I would have more weight lost thinking I would lose more water weight. I actually thought it would get me closer to 240 quicker... guess not lol. The only measurement this week that moved on me was my thighs, which made sense to me. Friday I was looking in the mirror and saw my quads just popping out. It's been a long time since I've seen those puppies, but just a quarter inch reduction shows them so much better. I can't wait to continue to see these type of motivational progress points.
Everyday I have so much I want to talk about, but I have been too busy with work that I haven't had a chance to blog about them. Some topics I have in mind are protein and how we all use it in our daily meals, cost of supplements vs. real food, trying to find how many people if any at or over 35% body fat have sucessfully transformed like the pictures in 12 weeks. This last one in particular is one that I think many who have committed to the BFL way need to think realistically about. I see so many people discouraged in their progress, but in reality they are doing awesome! I just now how I feel and look compared to where I started and want them to realize as they say that it is about progress, not perfection.
I'm in the groove with my new exercises and feel on track again with weights and intensities so that is a plus for me. I've taken a look further into my nutrition to make sure that even though I am following the portion rule with my fist, that I am truely eating the amount of protein I should be eating. I have come to realize that at times I have not with certain meal combinations. As I read more about nutrition and macro breakdowns, I need to be at 40-45 grams of protein to be where I need to be. In some meals I was only getting about 20-30 grams. My Myoplex shakes have 42g, so no issue there, but I have began supplementing with protein powder where needed. Sometimes it's a half scoop for an additional 10g of protein or at times adding a full scoop for an additional 20g of protein. The good thing is that I get to eat more :) The complicated part is the "for life" part. What does that mean? The challenges continue with the cravings at times, I've been able to do well with the exception of the weaknes I had last week with a few beers, but there are times I just want to binge. Sunday I did just that, binge. I would like to say it was awesome, great, can't wait to do it, but in all seriousness, I felt like I was going to puke. For a cheat day, I wasn't going crazy with horrible things, but where I went wrong was servings.... a tortilla soup... that was probably about 3 cups in broth, diced chicken, cheese, avocado, sour cream, fried tortilla chips... then add on to that Mexican tortas, which are basically large bread sandwiches loaded with carne asada, cheese, sour cream, beans, lettuce, tomatoes, salsa... and then I had the second one. This meal alone was probably what we would normally consider 4 servings! If you think I was done, nope... dessert followed up with a small slice for me and then eating the 3/4 slice of leftover from my son. All this was a late lunch... where I went wrong was then having a late dinner loaded with even more calories, a beef with cheese, a large cheese fry, large diet coke... oh my what did I do. My last meal should have just been my protein shake, but I just had to have this. I tossed and turned, felt like I was going to puke, felt so bloated, sick... you name it, I felt it. The guilt in my head built... how could I do this to myself? It's a cheat day... but I hope that this experience will remind me the next time what I should be doing. I calculated loosely what I ate and not to my surprise, I was at least at a minimum of 4500 calories. The day would have been wonderful if I had just stuck with the proper servings. Lesson learned, it's for life, so these obstacles we need to learn from and apply to going forward, but the focus to stay on track is what we need to continue to do throughout our life. It can't just end at the 12 weeks, but we also need the dedication and focus to do. It's about progress, not perfection. ;)
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