Fat Loss II - B6

I did a 5-min cardio warm-up outside, followed by a few inside warm-ups, then did:

A1: Snatch-grip Deadlift - 90t/8, 90t/8, 90t/8
A2: Push-ups (regular, not T) - 8, 8, 8
B1: Bulgarian Split Squat with Overhead Press - 5e/8, 5e/8, 5e/8
B2: Assisted Chin-up - 8, 8, 8
C1: Romanian Deadlift / Bent-over Row - 90t/8, 90t/8, 90t/8
C2: Lower Body Russian Twist - 8, 8, 8

Then warm-up, 4 rounds intervals (1m high, 2m moderate) and cool-down.

52 mins, 414 cals, Max HR: 171 (97%), Avg HR: 135 (76%)

It was a good workout today.  That’s the last of the Fat Loss II workouts and it will be at least a week before I get back to Fat Loss III.  Most of it will depend on if the cherries are ready to can the week after next.  Right now I’ve got a date of the 13th or 14th, but to call on the 13th to check.

I’m kind of running behind today.  I finished this off this afternoon, but just had too much to do.  Spent a good part of the day today working outside.  Late in the afternoon my mother and I went out to pick the mulberries from the tree in the front yard.  This sounds easier than it is.  It starts with putting two big sheets on the ground and shaking the crap out of the tree.  Then you pick up and sort out the ripe ones.  After than I stand in the middle of the tree (it’s a weeping one) and pick more of them.  We ended up with about 9 cups, and then wondered what to do with them.  I made 5 cups of them into a mulberry cordial (with sugar, lemon juice, and vodka) which won’t actually be ready to drink for a couple of months.  If we get more I’ll probably take a shot at a jam or a jelly.

Since it’s already 9pm I’ll just add the food for the day as well.  Then it’s off to bed in under an hour as tomorrow is Monday and I’ll be getting up at a reasonable hour to walk.  I also volunteered to go to Costco tomorrow, not sure why. 

Food for the day:

Total: 2299 calories (24% fat, 38% protein, 38% carbs)

Breakfast: breakfast bake, citrus bread, jam, orange (367)
AM Snack: beef jerky (108)
Lunch: multi-grain tortilla, smoked turkey, lettuce, mustard, cherries (444)
PWO Snack: protein shake with cherry concentrate (269)
PM Snack: hummus, flatbread (231)
Dinner: sirloin steak, corn, butter, salad w/dressing (652)
Evening Snack: cherries, chocolate zucchini cake (228)

This morning’s weigh-in was 238.0, which is 1.0 pounds down from last week. I can’t really complain as my mid-week overeating could have been worse. Anyway the 9-week loss is 16.8lbs (1.87/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 4 on plan with food.

Still working on the elusive 233.6 from the end of March, so seriously, no congratulations until then!

Next week’s plan is:

So, it will be a maintenance week next week (aiming for 2750 each day, not worrying too much about the protein, but still trying to keep it up). I’ll likely keep up the morning walks though. I’m thinking that the week after may be something in between. I’ll probably go back to a deficit, however, if I’m right and the cherries are ready there will be a fair bit of canning to be done so I’ll probably leave off the lifting until it’s done.

And the 9-week graph…