(first part written earlier)

So, there were so many good reasons not to workout today. I sliced into the bottom of my foot (did this last summer, not sure what in the back is doing this). It wasn’t bleeding much so I slapped a bandaid on it and carried on. It only hurts a little, you know, like when I walk on it.

Nah, not quite that bad with a shoe on. It was perhaps a little too hot for outdoor intervals (well for me), but I’m now in the nice cool basement, feeling the sweat still dripping down my back. I’ve finished my chocolate cherry shake (loving the cherry concentrate) so I think it’s time for a swim! I’ll log the workout later.

- - - - -

Fat Loss II - B3

I was going to leave this and post tomorrow (where did the rest of the day go?), but decided I should do it before I go to bed. I did a 5-min cardio warm-up outside, followed by a few inside warm-ups, then did:

A1: Snatch-grip Deadlift - 75t/10, 75t/10, 75t/10
A2: Push-ups (regular, not T) - 10, 10, 10
B1: Bulgarian Split Squat with Overhead Press - 5e/10, 5e/10, 5e/10
B2: Assisted Chin-up - 10, 10, 10
C1: Romanian Deadlift / Bent-over Row - 75t/10, 75t/10, 75t/10
C2: Lower Body Russian Twist - 10, 10, 10

Then warm-up, 4 rounds intervals (1m high, 2m moderate) and cool-down. The weather was warm, I was beat, but I did push through them.

60 mins, 477 cals, Max HR: 170 (96%), Avg HR: 134 (76%)

I continue to struggle with the Split Squats and the Russian Twist.

- - - - -

Nothing much else for the day.  I finished up with some watering of the plants, a swim (the weather was gorgeous - could have spent way more time there), and made dinner.  Then I hauled all the recycle stuff, garbage, garden waste, etc. to the curb as tomorrow is garbage day.  I’ve got stuff in the dryer, which I’m hoping will be done before I crash.  That moment is coming soon.  I suspect if I lay down on the couch I’ll be out like a light.

Food for the day:

Total: 2300 calories (21% fat, 32% protein, 47% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, mustard, lettuce, smoked pork, apple (457)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: meat sauce with whole wheat pasta and parmesan cheese, salad w/dressing (694)
Evening Snack: fruit salad, chocolate zucchini cake (174)

This morning’s weigh-in was 239.4, which is 1.4 pounds down from last week. My weight was actually lower yesterday, but for whatever reason I’m up a little this morning. The 9-week loss is 13.8lbs (1.53/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 54 on plan with food.

The next couple of weeks will show high losses per week as I drop the spike off the graph. In a way they should be ignored as much as the gain weeks. With that thinking it will be about 4 weeks before all is back to normal. I did briefly see 233.6 at the end of March, so seriously, no congratulations until then!

Next week’s plan is:

Continue Fat Loss II 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. 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…