Previous weeks: Week 1 or just go to the Road to 159 tag for all the posts.
Progress
- Starting weight: 171 pounds
- Current weight: 170 pounds (-1 pound)
- Goal: 159 pounds
Okay yeah so I need to be doing some kind of averaging to account for water weight. BUT that won’t leave me the option of dehydrating myself in the last week to “hit” my goal.
Anyway, things are slow moving but they’re moving so I’ll take it.
I’ll buy into that idea that the longer it takes to take it off, the longer it takes to gain it back.
What went well: RPT and consistency
Just getting the movement going consistently has been good. I started using the Strong app again and I have a pretty simple setup. Four workouts:
- Incline/squat
- Incline/DL
- Press/squat
- Press/DL
While the apartment gym doesn’t have a squat rack, it does have a barbell so I can do some deadlifting. For incline presses, I’m using dumbbells. For squats I’m doing double KB squats. For the press, I’m doing single KB presses.
We’ll see if this is enough volume and if it’s heavy enough.
Since it happens in the kitchen, something that worked well was Kevin’s paleo microwaveable meals. Aka chicken breast + sauce. Tastes good and is super easy.
Also: getting a plastic container of mixed greens and shoveling some in my mouth before meals. Tastes terrible and is super easy.
What can be improved: social meals, as always
Maybe I need to eliminate “as always” from my vocabulary. Or something.
Anyway, we had a lot of meals out toward the end of the week. Pasta, pizza, rice cakes…
Really good but maybe I can just focus on reducing volume and increasing activity. I wrote another post and mentioned trying a schedule to have heavy days on Friday and Sunday rather than the usual Sat/Sun rest days.
What to try in the upcoming week: Buena Vista hikes
It’s about 2.5 miles up and back. If I write for 15–20 minutes at the top then it’s a nice way to spend an hour. Gonna see how it goes doing that this week.
I did try it on a heavy lifting day and it was just too much. I’ll probably burn out or just straight hurt myself if I try to do that every single day.
Info diet x fitness and nutrition
Pat Flynn & Dan John, as always. I wish I still lived in New York so I could do the RKC cert. Though I’d fail the test at this point so maybe it’s better that I can’t go to it.
Then there was a nice recap episode on Shawn Stevenson’s podcast with a bunch of useful tips.
And also Pat Flynn had Mike Matthews on and that was really great for an up to date explanation of what Mike does for his routine right now.
It also fired me up to get back to reading more. (Mike reads for 60–90 minutes a day, split into AM and PM sessions.) The AM session is in the sauna first thing in the morning. The PM session is a way to wind down the work day before heading home to spend time with family.