Week two is complete, and things are going very well. I lost 0.5 kg last week, which was the absolute maximum amount that I was wanting to loose, 0.3kg would have been ideal. However I am still very happy with this.
This week has actually been very, very easy. My hunger has been steadily reducing over the past few weeks and I am getting used to living in a calorie deficit. I think this is a much psychological as it is physical. Now that I am into the routine of dieting, making all of my meals in advanced, weighing everything etc, it all seems normal and being slightly hungry at times and lacking energy is just part of my daily routine, where as in the first few weeks it can come as a bit of a shock.
My energy levels have been totally fine throughout the day however at nights I have been feeling slightly lethargic etc. This is especially evident on nights that I am dancing (for those of you that don’t know I salsa dance 3 nights a week). I adjusted my diet slightly to compensate for this and took 10 grams of fat from my first two meals of the day and added this into my fifth meal of the day. So rather than just a tin of mackerel with some salad leaves I get a tin of mackerel with some salad leaves and a whole avocado. This may not seem like a lot but when you are so used to eating the same thing at the same time, it makes a big difference. It was amazing how much I noticed just this slight change. The first day I made these changes, in my workout, where I would usually be full of energy, I was feeling slightly lethargic, however at night my energy levels were higher than they had been at nights for the past week or so. I don’t mind suffering and lacking energy when on my own or at work, but when out socialising and dancing, it is not much fun if all I am thinking about is how hungry I am, so I am glad I made this change. It is such a good feeling having such control over my diet and how it affects my body. I will be adding that 10g of fat back into first two meals this week and that is where my 200 calories increase will come from for this week.
It is quite difficult psychologically to increase calories even more when dieting, because I am now eating 3400 calories a day. I keep thinking to myself that I cant eat this much and expect to lose fat, but the weight keeps coming off so I have to keep the calories high. I have plenty of time and am in no rush, slow and steady weight loss is what I am looking for. One of the biggest mistakes I made last time was being too aggressive when cutting my calories. I wasn’t eating enough and because of this I lost some muscle along with the body fat, that is the most important thing that I avoid during this diet, minimising muscle loss. Keeping calories as high as possible will help with this.
One thing that has became apparent to me this past few weeks is how much consistency with your diet is important in you making progress but more so, being able to manage your weight loss or weight gain goals. Because I am so rigid with what I eat, and I eat the same things at the same times etc, if I need to increase or decrease calories, I can simply say. Ok meal 3 I am going to add this in, or meal 6 I am going to take this out, and I know that this will result in a controlled increase or decrease in calories. Whereas most people have so little consistency in their diets that when they do need to change something, they have no idea what to change because they have no clear pattern of food types and portion sizes etc. Consistency is very important and makes things so much easier to monitor!
I had a good cheat meal on Saturday. Went to a very nice Thai restraint in Edinburgh called ‘Time 4 Thai’. It was proper Thai cuisine done in a fine dining style, which I have never experienced before, and it was great. I had three decent sized courses, finished off my girlfriends starter and main course and enjoyed a cold bottle of beer. Was dam good. This weekly cheat meal honestly makes two days out of seven so much easier. On the day I am getting a cheat meal I don’t care about being hungry during the day because I know I will get some decent food at night. The day after a cheat meal my glycogen stores are replenished and I am full off energy and not hungry at all, this effect actually can last for a few days after a cheat meal. I was out in Edinburgh dancing on Saturday night and just chilling out walking around the city on Sunday. And after my cheat meal not once did hunger or energy bother me on Saturday night or Sunday day, and I could just focus on enjoying myself and having a good time. Here is a shot of me doing my cardio workout on Friday night. This burns a serious amout of calories, and is dam good fun!
Training has been going very well and my strength is going up on most of my lifts which I am happy about. I did one of my cardio workouts which consisted of 25 rep leg press, kb swings, farmers walks, medicine ball slams, burpees and 30 sec rowing machine sprints. Repeated three times. Was very intense and good fun.
Overall I could not be feeling better with how things are going. My focus is 100%, my intensity in the gym is 100%, my nutrition is 100%, my energy at work is 100% and my social life is 100%.
I am just waiting for this to get difficult, because just now it is so so simple.
Saturday am: 82.3
Waist : 30.75
Chest : 44
Arms Left: 15.75 Right: 15.5
Thighs Left 23.3 Right: 23.3
I am very happy with these measurements. Thats 0.75 inches off waist now. Legs and chest measurements very slightly down by 0.2 inches. This is expected as I loose bodyfat from these areas. I am definitely looking noticeably leaner that I was when I started this diet. I will get some pictures up next week in my next progress report and the differences should be very noticeable.
Any questions, as always, just get in touch.