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08 February 2017

rollin rollin.

Back pain is still there, but using a back support belt in the workout yesterday helped a lot. We ran 800m at the very end of the workout which sucked because I felt.every.step. It sucks double because I'm a runner and I couldn't get a full form stride going. I can tell though that it'll be temporary.

75lb strict press (easy)
85lb push press (harder)
95lb push jerk (form sucked on this one.. I couldn't get to 105 which was the goal)

Today is a rest day. 1

WOE is on track. Weigh loss seems to have slowed down, but it's mainly because I'm replacing fat with muscle from what I can tell. Always a good thing.

Weigh-in: 176.8 lb

lost so far: 6.6 lb

still to go: 6.8 lb

Diet followed 100%

(4 comments) gaining 2.8 lb a week

07 February 2017

Tuesday measurement checks.

So, first and foremost I decided to use the TrendWeight measurement for my weekly weigh in weight. That's why the measurement below is different than what I entered in FS today. I'm NOT using the TrendWeight BF% because that's an actual measurement and doesn't fluctuate a whole bunch like the scale does. Hopefully that way I can more accurately track my LBM.

Pro things for today: I'm at my lowest BF since I've started measuring and possibly prior to college. I haven't seen a 6 pack since high school and I'm getting close again. SIC Fitness results are starting to show and I'm loving it :).

Only con: My mid back has been in a decent amount of pain as I work into my new lifting routine. Still trying to keep it easy. My back just isn't used to the compression weight. As I get stronger it will hopefully start to re-strengthen and I can keep the results coming.

Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."

Actuals:
SIC Fitness: M,W,Th
Front squat: 135lbs at 2 reps. (PR) I could have hit 140lbs for 2 reps, but I decided to put it down because of my back.
Pullups - 21/12/9 Chest-to-bar with a thick band for 21 and medium band for the rest.
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830.

Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week.

Measurements:
Waist Measure: 32.25" on 2/7 = -0.50" (Goal is 32")
BF %: 14.4% on 2/7 = -0.3% (Goal is 10%)
Tues # (based on Trend Weight): 177.5 = -0.4# from 1/31
Est LBM: 151.9 = +0.37#/wk (4 week average) = +0.3# from 1/31
Est Fat: 25.6 = -1.10#/wk (Need to lose 8.7# for 10% goal) = -0.6# from 1/31

Weigh-in: 176.4 lb

lost so far: 7.0 lb

still to go: 6.4 lb

Diet followed 100%

(8 comments) losing 9.8 lb a week

06 February 2017

Coming back down.

I'm going to start using the TrendWeight reading for my weekly weigh in. It seems to be reasonably accurate and doesn't fluctuate as much. I'm just also not sure if I want to stay on Tuesday or move to Wednesday. Water weight can play a minor role in caliper readings and I tend to hold water on the weekends.

I also planned out my meals for today lunch and afternoon snack which is a bit different and makes my meals easier to prepare.

Weigh-in: 177.8 lb

lost so far: 5.6 lb

still to go: 7.8 lb

Diet followed reasonably well

(7 comments) losing 5.6 lb a week

05 February 2017

Oops. Targeting 1,000 today to offset.

Weigh-in: 178.6 lb

lost so far: 4.8 lb

still to go: 8.6 lb

Diet followed poorly

(1 comment) gaining 25.2 lb a week

04 February 2017

Weighing a little late today (about 4 hours)

Weigh-in: 175.0 lb

lost so far: 8.4 lb

still to go: 5.0 lb

Diet followed reasonably well

(11 comments) losing 16.8 lb a week

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