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12 agosto 2023

About three weeks ago, I welcomed these two rapscallions, named Rhythm and Blues, into my household. They are high energy, to say the least, yet thankfully have frequent bouts of the snoozes. We've had a 100% rate of twice-daily walks since they've gotten here.

Peso:	Perdidos até agora:	Ainda faltam:	Dieta cumprida:
103,2 kg	46,9 kg	2,5 kg	100%

(12 comentários) A Perder 2,2 kg por Semana

11 agosto 2023

He who controls himself rules a kingdom.

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05 agosto 2023

Warning, wall of text incoming. Had several weeks of 2 "free" days per week here in July. Back on the gym regimen and feeling good about that. Committed for the month of August to:

(1) Meal plan through the weekend, get a baseline weight Monday

(2) 2 weeks of <2500 cal/day meal plan for the following two weeks, Monday August 7 to morning of Monday August 21.

(3) Eat food offered at a professional conference I'm attending August 21, but don't go home and eat off plan.

(4) Meal plan the rest of Month and evaluate where I am September 2nd.

These goals pass the "SMART" goals test.
(1) They're SPECIFIC (I think I've just articulated them well in about 5 minutes)
(2) They're MEASURABLE (I have fatsecret, not to mention wizardry with Google Sheets I've perfected over 5 years)
(3) They're ATTAINABLE (I can stick to my meal plan if I practice the other three fundamentals that increase my will power: (a) REST (7.5-9 hours/night), (b) EXERCISE (Body for Life 3 days/week HIIT/weights and 3 days/week cardio, i.e., the stair master; my total time, inclusive of travel to the gym, is 6 hours/week; TOTALLY worth it for how good I feel when in the gym consistently)
(4) They're RELEVANT (my current goal is to lose 10 pounds and take myself down to 222 lbs., at a steady pace of 1 lb/week on average, over the next 10 weeks, weighing in at 222 by Saturday October 14th)
(5) They're TIME-BOUND (start with 2 days, then 2 weeks).

Goals: Be honest and accountable with my progress.
Trust the process.
Outcome < Process < IDENTITY.

Peso:	Perdidos até agora:	Ainda faltam:	Dieta cumprida:
105,4 kg	44,7 kg	4,7 kg	Fraco

Adicionar Comentário A Ganhar 1,8 kg por Semana

03 agosto 2023

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29 julho 2023

Wall of text incoming:

Free days two days of last ten, on Thursday July 20 and Saturday July 22. July 22nd was worth it...two meals in restaurants with friends and also festival food. The second meal was just an excuse to have a quiet place to sit with their kids. Well, quiet except for us.

Looking forward to a free day today but plan to keep it reasonable. I have a lot of fresh fruit from the Mexican market (very ripe plums and nectarines, kiwis and prickly pear, red grapes and cherries) that I will bring to a family get-together this evening. All the fruits.

I've done a lot of meal prep over the last week and am nearing the point where I have 12 meals of two types for dinner, so I'll be set with 4 weeks of food prepped. I like seeing those containers stocked in my freezer -- it helps put the meal plan on "autopilot."

Goals for today:

(1) Track the food even though it is a free day. Use a notecard then input to get macros.
(2) Hit the gym for 20 min on the stairmaster. Stick to "n-2" on settings and go for max heart rate of 150 with total of 1016 steps climbed.

My workout last night doing upper body dumbells/HIIT/etc was the best workout I've had since my two weeks getting back at it. I'm ready for the end of week 3 and beginning of week 4, where it really starts to kick in and the habit nears solidification at the thirty day mark.

Happy weekend FS community! Hope it is relaxing and recreational.

Peso:	Perdidos até agora:	Ainda faltam:	Dieta cumprida:
103,6 kg	46,5 kg	2,9 kg	Razoavelmente Bem

Adicionar Comentário A Ganhar 0,4 kg por Semana

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