Even with the workout today it was kind of a slow day.  It was too cold to be outside in the morning so I did a few things indoors.  I cut the last of the free wood we got earlier in the late afternoon (mid-size wood that I was sawing in half with the pruning saw), and that’s about it.  Kind of a boring day really.  I should be in bed but at the moment am not tired at all.  That’s going to be a problem early tomorrow morning. 

Food for the day:

Total: 2270 calories (25% fat, 40% protein, 35% carbs)

Breakfast: egg/egg white omelet, cracked wheat oatmeal bread, jam, orange (404)
AM Snack: beef jerky (108)
Lunch: lentil/chicken soup, italian cheese bread, apple (487)
PWO Snack: protein shake with sour cherries (281)
PM Snack: hummus, flatbread (164)
Dinner: sirloin steak, corn,  butter, salad w/dressing (652)
Evening Snack: fruit salad, chocolate zucchini cake (174)

NROL - Break-in A5

So, I did a 5-min cardio warm-up outside (brr cold), followed by 10 reps each of the prescribed warm-up (except for the t-push-ups - can’t do them). Then I did:

A: Barbell Squat - 60t/15, 65t/15
B1: Static Lunge - 25e/15, 27.5e/15
B2: Two-pt Dumbbell Row with Elbow Out - 27.5e/15, 30e/15
C1: Push-up - 15, 15
C2: Swiss-Ball Crunch - 20, 20

Then I did the metabolic overdrive intervals - 3, with 5-min warm up and cool down. (19 mins total)

51 mins, 386 cals, Max HR: 171 (97%), Avg HR: 131 (74%)

The workout was pretty good. It was probably a touch cold to be doing the intervals outside, but it’s done. It’s not too bad when the wind isn’t blowing, but it feels pretty damn cold when it is. The workout was good though - that’s the last of the Break-in A workouts. I’m actually a workout behind. In theory I should have done this workout on Thurs, then the B workout today, then just intervals on Tues and Thurs. So I’ll do the B workout on Tuesday, just intervals on Thursday, and move onto weeks 5-8 (Fat Loss II).

This morning’s weigh-in was 244.0, which is 1.6 pounds down from last week. The 9-week gain, however, is 9.4lbs (1.04/week) which is usually the ‘number’ I look at to see how things are going overall. The other little compulsive number I look at is how many days I’ve been ‘on plan’ primarily with food. I still consider a maintenance week ‘on plan’ since I accomplished what I wanted to. So this is day 33 on plan with food.

Scary how quickly my weight went up, isn’t it? The quick drop appears to be over. I suppose I’d hoped that it would last longer. I did briefly see 233.6 at the end of March, so seriously, no congratulations until then!

Next week’s plan is:

Continue the Break-in phase of New Rules of Lifting, 3 days a week. 30-45 min walks 5 days a week (with my mother), aiming for 45 mins on non-lifting days. I’m a day behind week-3 (which actually ends in week-4), so I’ll be doing the last workout on Tuesday, taking only Thursday off. For June I’ll likely continue at the same food levels - 2000 on non-workout days and 2250-2300 on lifting days and see how that goes.

And the 9-week graph…

I just realised that I didn’t do a food post last night. Everything was good, with a beef stir-fry with broccoli for dinner (1995 cals, 35% protein). The cheaper eye of the round worked well with the marinade so we won’t be buying flank steak for it again. Basically I just did gardening stuff yesterday as the weather was nice. Not sure what’s up for today as it’s still pretty cold even though it’s almost 11am (ie. 10C, 50F) so I might do inside stuff today.