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Good morning!
Yesterday was a good day.
I played music with the band, Wife and I watched a couple of movies, I met all my goals on food and exercise, and I did my first workout after surgery.
I gotta say, I felt a little silly.
Normally, my goal is to do at least 6 reps with very heavy weights for my strength. If I can do more than 9 or 10, then I up the weight.
Yesterday, I did ONE rep, went through the machines twice, so two reps in total per muscle group.
I'm amazed how much heavier the weight feel. Damn. I might have the same muscle mass as before, but it sure feels different.
I wasn't gonna do the workout until tomorrow, but I was at the gym anyways, so I figured I'd save the time and just go. It'll make this morning a little easier, since I just gotta do my walk.
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Today, EVERYTHING is back to normal. Normal work schedule, normal workouts (except the strength training, as I did it yesterday), normal Monday teachings, etc.
I have lunch to take with me to work, Mexican Posole, and I will go get a pita on the way to the gym when I go teach.
I'll be way under my allowed calories, but that's ok. I'll ensure that I get my proteins in, or at least get very close to goal. I can do that.
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Yesterday's food choices were so simple. I had Skyr (high protein greek yogurt kinda thing) for lunch, a protein bar snack, a dessert chocolate bar and - a pizza for dinner.
I like that I can actually eat like that, as long as my numbers match up - which they do. I met both my protein and fat numbers today, so everything is in order.
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So, what does the scale say after a full pizza for dinner?
Well, I'm down 400g. Muscle mass is the same, as is the fluid. Body fat is down 100g.
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Today, my spreadsheet is telling me that I have an RDI of 2964 calories! I am truly in maintenance mode!
The numbers that I have patiently waited (and worked) for, are now showing. It doesn't mean that i HAVE to eat 2964 calories today, but I should ensure that i get up there. I won't though. Mondays are generally hard for me to go high in calories. I will be at work all day, and go straight to teach my classes afterwards. There won't be much time to focus on the food.
So, I am expecting to have quite a deficit again today, and if this is the case then I will have an even larger RDI tomorrow! :)
Because of this, I think it's also a good time to move forward in my journey. I think that I - for now - can conclude that my numbers are working and a good source for my calculations.
So, I will now try to see, if I can use it to lose a kilo of body fat. I have put in a factor of ONE KILO fat loss over the next 28 days. It should be done with a simple 250 calorie deficit (on average) daily. It can be done by eating less or moving more. It doesn't matter.
Many days I'll be under anyways, so I will not have any issues doing this. Essentially, if I eat what I have planned today, then I will already be 6 five days ahead of schedule. My RDI will slowly adjust to my goals by adjusting according to my calorie burn and calorie intake, so if I have day of overeating, I will get a lower number, and if I have days of doing exceptionally well - either by food intake or exercise - then I will be rewarded with higher numbers. This is SO easy, at least in theory.
Losing a kilo over a month should be nothing. I'm in no hurry, so I don't need to go faster than this. I just want the body fat percentage down a notch or two. Maybe a kilo fat loss (not just weight loss) will be a good thing to incorporate for a while.
It will be interesting to see how this mission goes - if I can truly control it this way.
I hope I can. I think I can. And with my training being back in the weekly program, it should only get easier, even if I can't work out full blast just yet
Changing my weight goal to lose a kilo of fat over the next 28 days changes my RDI today from the 2964 calories to 2721. Still not a problem at all.
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I'm still shocked how heavy those weights were yesterday. Damn. I have some catching up to do - but I'm excited that I can finally go do it.
I will have to be a little careful around my stomach still. I go gently there, but I really want to go as much as all the other muscle groups. I have written to my surgeon to ask whether it's safe to start going at it.
I also want to know when it's safe to lose the girdles. I am SO tired of them. It's been 1½ month with them 24/7. Let's get rid of them soon, shall we?
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Today, I'm thankful for:
- Getting back to a normal schedule.
- Morning coffee!
- Wife!
- The outlook to a good week!
Have a great Monday! Life is good!
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182.1 lb
Lost so far: 159.6 lb.
Still to go: 0 lb.
Diet followed 100%.
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losing 6.2 lb a week
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