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Since have I seldom hesitated, and intend to continue to highlight when I observe others indulging in what I believe to be two of dieting's biggest and most detrimental rookie mistakes - Self Flagellation & Intake Reality Avoidance - I thought it only fair to disclose that I am eating my own dog food this morning, as follows -
ACCEPTING REALITY
* I have Outeaten My Meal Plan
* Not (yet) Recovered from My (completely fuckin' ridiculous) "Refeed"
* Likely Under Reported Intake by Changing Cooking Technique
* Not Logged Everything - specifically cooking oils, cheese, sauce
FLUSHING
* Any Angst Associated with Any of the Above
* Lift Angst; re: "missed lifts"
* Angst Associated with Missing My Just Reduced Fat Loss Milestones
FOCUSING FORWARD ON FUNDAMENTALS
* Improved Intake Logging Accuracy
* Consistent Adherence to My Existing (working) Diet
* Positive Attitude - Ditching my "Fat, Hungry, Weak & Angry" Schtick
MAKING SMALL INCREMENTAL IMPROVEMENTS
* Re-Focus on Consistency in Diet Adherence & Intake Tracking
* Add One Weekly "Track Day"
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CHECKPOINT 12 of 30 (36 Days on Cut)
MILESTONE = 15.8% @ 193.0#; 32.5# Fat (down 0.7#)
ACTUAL = 16.4% @ 194.4#; 31.9# Fat (UP 1.7#)
Waist = 34 7/8" (UP 1/2")
Adherence: 4401K vs 4000K 3 Day Target; protein OK
36 Day Cumulative Results
Scale Weight: 202.8 - 193.6; down 9.2#
Fat%: 19.3% - 16.1%
Fat#: 39.1# - 31.2#; down 7.9# (0.24# fat loss per day)
Waist: 36 3/4" - 34 3/8" (down 2 3/8")
Next Checkpoint (13 of 30)
MON 9 May
MILESTONE = 15.5% @ 192.4#; 29.9# Fat
Next 3 Days
DIET - 1,000/1,5000 Rest/Lift Day KCal Cycle; 3 Day KCALs = 3,500 (no change)
LIFT - Reverse Pyramid Training - EOD (no change)
Notes
1) Continuing Consistency Streak = Continuing Success
2) Launch Weekly Sat/Sun "Track Day" this Sunday
3) Replace the Saute Pan with the Grill
4) Replace the Pasta with Yams
5) Replace the Toque with a Standardized Meal Plan (for next 2 Weeks)
6) Flush Lift Miss, Adherence Fail, and Refeed Angst
Diet Calendar Entry for 06 May 2016:
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1056 kcal
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Fat: 41.38g | Prot: 154.60g | Carb: 23.76g.
Breakfast: Hershey's Cocoa Special Dark, Now Foods Whey Protein Isolate Unflavored. Lunch: Bumble Bee Chunk White Albacore, Dijon Mustard, Lea & Perrins The Original Worcestershire Sauce, Huy Fong Foods Sriracha Hot Chili Sauce, Onions, Cilantro. Dinner: Wal-Mart Tilapia Fillets, Minced Garlic, Soy Sauce (Tamari), Olive Oil, Butter (Salted), Fresh Lime Juice. Snacks/Other: Potatoes (Skin, Without Salt, Microwaved), Jones Dairy Farm All Natural Uncured Canadian Bacon, Feta Cheese. more...
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