adefwebserver's Journal, 20 November 2018

Day 2 of a planned 2 day ‘no solid food’ fast
Blood sugar 92 mg/dL

24 pushups (2019 PUSH UP Challenge!)

I’ve basically been 170lbs since August. However, I put on a LOT of muscle since then. It is hard to show in pictures, but my muscle mass has changed so much my body is literally ‘shaped differently’. My stomach is ‘flatter’ and my arms and legs are visibly leaner. The fact that I can now lift 200lbs in my squats and deadlifts is proof that my muscle mass has changed. Back in August I was only able to lift 110lbs.

Here is where I am at now:

💪🏾 Squat –200lbs (10 reps x 3)
💪🏾 Deadlift - 200lbs (6 reps x 3)
💪🏾 Shrug - 270lbs (10 reps x 3)
💪🏾 Bench Press – 120lbs (10 reps x 3)

What has helped me progress is 'surrender'. When I make my decisions I say to myself "Listen, you have no 'willpower'! Accepting this, what will you do?" That is why I say "Ok I will let go, but 'try' not to eat any 'solid food'". True willpower would have me just 'acting right'. Not gonna happen... :) This works fine during the week. I don’t eat solid food, so I don’t binge.

However, since this is not a ‘temporary diet’ but a ‘lifestyle’ I have to allow myself solid food periodically and especially on the weekends. If I don’t ‘binge’ great, but, if I do, I just ‘take the hit’. So far this has worked for nearly 4 months.

If I can 'act right' great, but what I won’t do is 'try' and 'fail', and then feel that I 'can't' achieve my desires because they can't live up to an 'ideal' :)

😎 Life is Good! Have a great day everyone!
174.0 lb Lost so far: 33.0 lb.    Still to go: 10.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 20 November 2018:
970 kcal Fat: 20.00g | Prot: 146.00g | Carb: 44.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Quest Vanilla Milkshake Protein Powder, Quest Vanilla Milkshake Protein Powder, Florida's Natural 100% Pure Florida Orange Juice, Quest Vanilla Milkshake Protein Powder. more...
2431 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Weight Training (moderate) - 40 minutes, Resting - 14 hours and 20 minutes, Sleeping - 8 hours. more...
losing 7.0 lb a week

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Comments 
everyone has to do what works for them. I know I have willpower to do anything I want to do. for me I need to know mentally that I am strong enough to push through. this is a big part of who I am, I can not accept a defeatist attitude, bad for my ego. but I also accept that some times I will chose to go in another direction. I accept that choice too. If I want to endulge I will make that decision and own it. there is nothing wrong with splurges in my mind as long as I make that choice. benefit of working so hard in the first place! nothing that won't balance out in the long run.  
20 Nov 18 by member: baskington
Good for you on your lift weight and building that muscle!  
20 Nov 18 by member: Becc@
Why are you still on 200? Did you run out of weights to add to the bar lol? Keep going!  
20 Nov 18 by member: chrisw77
@chrisw77 - It has been sooo hard to 'hold' this 200lbs lift that I am just grateful for every workout I can maintain it. I think it may be until mid-December before I start itching to want to get up to 225lbs :) As you know, injury is a HUGE concern. I have been so blessed to have avoided ANY injuries so far! This means that for 4 months I have not missed working out 3 times a week. This has allowed me to really 'screw up' sometimes with my eating, yet 'balance it out' with my workouts... But, yeah, I know I am still way behind you and will keep pushing forward :)  
20 Nov 18 by member: adefwebserver
@Becc@ - Thanks! 'Lifting heavy' helps with the disappointment of 'being heavy' right now haha :) 
20 Nov 18 by member: adefwebserver
No no no.... forget about me. Just add 5lbs. and then 5 again in a couple more workouts. Or drop weight and double the reps. It's all about SELF improvement, not competition! I just don't wanna see you squander the newbie gains window. Your muscles are primed and I'd hate to see you stall on the quick gains. Take advantage now to get heavier on the weights or reps so it doesn't take forever and then you'll REALLY get frustrated lol! You're lifting on a machine.... it'll be hard to injure yourself since your form is pretty much set for you 🤘 
20 Nov 18 by member: chrisw77
Try and fail. It's not a bad thing! It means that your muscles have been pushed harder (even if you don't complete the sets/reps) and will be forced to grow! If you stay at a weight too long, they won't be challenged and therefore will adapt and have no reason to grow. Remember, muscle gains come from discomfort 😉 
20 Nov 18 by member: chrisw77
@chrisw77 - Actually I have not been able to get on the "Smith Machine" at the gym most of the time so I have to use the free standing rack!  
20 Nov 18 by member: adefwebserver
Great! That's how to get abs without situps. But you will definitely need to mind your form. My general rule is to de-load (drop the weight down) about 20% every month to reassess my form and build back up to make sure I'm targeting the muscles perfectly and not arching my back or swinging or some other compensatory movement. It feels like an ego crush, but anyone who's been at this awhile will tell you form and posture is FAR more important than the weight 😊 
20 Nov 18 by member: chrisw77
Loving how that push up number is going up 1 a day!!!! You're doing great on that challenge!! 
20 Nov 18 by member: nikeit
@nikeit - Thanks :) In about 30 days, doing the pushups (50+ without stopping) will be the hardest thing I will have to do each day! 
20 Nov 18 by member: adefwebserver
I bet! That is a ton of push ups - but you got this!! 
20 Nov 18 by member: nikeit
You are doing so great! You are so dedicated!  
20 Nov 18 by member: CrashtestDawnie

     
 

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