Siegels's Journal, 16 March 2018

Weight climbing a bit 😒, albeit I'm eating more to match caloric needs now, up to 2100 calories with 150+ grams protein per day.

Have been doing body fat measurements daily using bilateral caliper in three locations to keep perspective on slight daily weight fluctuations. Holding steady at ~7% since I renewed more aggressive weight training/cardio intensity and rigorous diet (worked with metabolism physiologist to calibrate method). I'm even enjoying the constant muscle aches and hunger. They remind me that my body is moving in the right direction, and I eat for fuel, not fun. Whatever works, right? And my clothes fit much better since dropping 4-5 pounds of adipose over the last 6 weeks.

Added an hour of palades (spelling?) yesterday so I could spend some exercise time with my wife. Was more like stretching and yoga than the hour of pushups I expected....but not bad as an active rest day.

Time to hit the gym, it's all about sticking to a routine and planning ahead for me, no thinking in the morning, just follow the plan. "Back day". Then back to work.

Happy Friday to all.
143.4 lb Lost so far: 3.6 lb.    Still to go: 1.4 lb.    Diet followed reasonably well.

Diet Calendar Entries for 16 March 2018:
2152 kcal Fat: 59.97g | Prot: 171.02g | Carb: 192.42g.   Breakfast: Egg White, Kroger CARBmaster Vanilla Milk, Bacon, Costco Ciabatta Rolls. Lunch: McAlister's Deli Deli Roast Beef on Wheat Sandwich. Dinner: Sukiyaki (Stir Fried Beef and Vegetables in Soy Sauce), White Rice, Japanese Salad, Ajinomoto Karaage, Vegetable Spring Roll. Snacks/Other: Beer. more...
2145 kcal Activities & Exercise: Weight Training (Bodybuilding) - 30 minutes, Sleeping - 7 hours, Walking (moderate) - 3/mph - 2 hours, Resting - 14 hours and 30 minutes. more...
on diet Siegels's own diet   gaining 11.2 lb a week



     
 

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