Everybody is entitled to have a rest day. Pushing the body for a long period of time is going to have a detrimental effect. Its not good as the body will need to time to recover. In fact in some article that I read – for people who are above 40, it is recommended that you workout two days and then take one day break. I think that is pretty good, but my problem is that for non-workout day, I tend to feel extremely sluggish!
Yesterday was cheat meal day and also a rest day. Something that I should not have done because I should have at least balance out the day with a long cardio. Well – I did plan to do so but the problem was the weather was so shit that I could not get myself out to Arboretum to do a long hilly walk! It would have been good honestly. But I guess let bygone be bygone as I can’t turn the clock around. I can only see what I can do differently when such things happen.
Cheat meal was pretty awesome. Helped myself to some great food. Onion Rava Thosai, Idly, Paneer tikka and dessert ice cream sandwich. I could feel the sugar kind going around my brains.
Onion Rava Thosai
At night I kind of whacked. Not from the low carb food but more from the amount of food I consumed. I seriously should have controlled the volume of food that I ate. I did not ended up to be extremely full but it is easily double of my typical volume of food. Sigh. But we can only learn. I need to remember portion control. Portion control is also extremely important. Just to recap on portion control.
Size it Right
I must really have this ingrained in my mind. In most times, I don’t think before I eat. Need to continue to push push push. The weekly result may be quite shit as it has not been a great weekend 🙁 But we shall see tomorrow.
In fact – after thinking about it, I may need to rethink my target weight loss per week. Something healthy and sustainable would be about 1 kg a week. That would be great. Anything more is actually quite dangerous.. Let me rethink about it. To end the journal today, let’s watch a very interest TEDX talk on what happen to fat when we lose it… Mathematics of Weight Loss
There are days when we fell off the bandwagon. Yesterday is one of it. I don’t think it was really bad. Its just one of those days. The food I ate wasn’t clean and this is not good. Setbacks are given.. Today is also my cheat day (which I have a meal that I can eat). As such from a weight loss perspective – I did gain weight over the last 24 hours, which I think is due to water retention (salt yo). But as expected this is what I will experience as I go thru this journey.
Protein for breakfast
Lunch – chicken salad and hot and spicy soup
Coconut water for tea!
3 thai fish cakes, bbq squid and chicken chop (argh)
The workout in the morning was good. I did a full body weight workout couple with a hard 30 mins cardio. I don’t feel any DOMS now – which means that I can push my body a bit harder. My body does feel very tired perhaps due to me working out for about 8 days in a row without proper rest. I did get very good sleep throughout the week, which is an important aspect of my routine.
Will I do anything different today, probably not. I probably will just do a swim afterwards, to enjoy the morning sun, followed by clean up of the house! Before heading for my cheat meal. I am thinking of thosai for lunch! Followed by some light dessert. What ever that is. We need to really give in to my tastebud. So that I don’t binge! Binge! Binge! Its all about balance. Cheat meal is a method that I employ to allow balance lifestyle. I may be strict in my daily meals (except yesterday 🙁 ) but it does not mean that I cannot enjoy food. I really enjoy my food (as we can see), but there must be a balance that I need to strike to ensure that I don’t go overboard. With age, metabolism is going to slow down – if its not slow enough. Proper management of balance is extremely important.
I know I want to be really aggressive, but sometimes we need to pace ourselves. I am already ahead of my the curve – and for me to be depressed for a day’s mistake is not good. Depression is something that needs to be managed. There will be a lot of setbacks as I get thru this journey, and managing setbacks is part and parcel of the journey. The last thing that I want to end up with is depression. (to start with its not really that bad la).
Focus is extremely important. If there is a straight road to greatness, then everybody will be healthy. The journey is never easy and never will. The key is self discipline and focus. Falling down is how we grow…
Thats how much of progress I have made after a duration of 4.6%. Its definitely good progress but expected to happen during the early part of the loss. It is a long way to go and I do not need to get overboard with the quick loss. In fact if any rebound were to happen at this time, it’ll be double as fast. Its going to be so easy to jump back 4.6% – probably faster than the blink of an eye.
I am actually quite worried that I have not been eating enough food. Calorie deficit is good, but over deficit will cause loss of muscle which is unhealthy to me. Some might say that that losses is normal and part of cutting phase. But cutting too much muscle is just useless. This is more of fear that I have than reality. I do not want to repeat the Cohen diet that I did about 10 years ago in which I lost a lot of muscle and looks way too damn skinny after the completion of the diet. I do want to be muscular-ish. Hence the target weight is about 85-90kg in which given that my lean mass is about 75-76kg, the target weight will give me approximately 10-20% body fat. Note that my ideal weight based on my bone composition and height is 76kg.
Yesterday was a typical leg day. I took double protein – as per the last couple of days. Despite pushing slightly heavier weights, I am not feeling much DOMS. The whole notion of pushing double protein really helps in recovery. Either that or the extra sleep is really giving me that extra recovery power. Alternatively it could be because I have not been pushing myself! There are going to be a few travel for me in the coming months, Need to get myself to focus on the money trail. Which is to remain low carbs with one cheat meal a week. I do feel a bit cautious about this week, as I have been pushing extra hard given that on Monday (start of the week), I am 0.5kg above the target schedule, In fact given the circumstances if I didn’t cheat that much last week, I would have been able to reach my target goal by today. Well – there’s 3 full days to go and I need to lose 1 more full kg. Not going to be easy but we just do it. I do have an extra couple of days in this month that I can make up in case I didn’t make the target numbers, but let’s not do that. I rather use that as a buffer for the future effort.
Physical transformation has started. My shorts that I used to sleep are too big! My shirt are feeling loose, pants are folding when I use the belt. Despite all of these, I am only 12% progress, there’s more to come. Not easy, not simple, need to push hard. Would love to have something quick and simple, but having something to quick are not sustainable. In fact, the way that I am eating this week is in no way sustainable. Honestly – reason being is that I am so lazy to make anything for dinner. Waking up about 4am does tax me at night. I will be zonked out by the time it reaches 9pm. In which I should be going to sleep. Because I need that 7 hours of sleep to sleep.
Let’s continue to push on for the weekend. I may one to do a long cardio tomorrow (provided I don’t get my bike). Maybe I do three rounds of arboretum. I need to be careful of low sugar. This will be good fun because it’ll give me sweat out. Alternatively I can go to Firestation to sweat it out. I don’t want to go Firestation for now as I wanted to build some momentum in my running before heading over again. I do have 20 passes left that I need to use by July. Maybe in April I start going once or twice a week. With strength and endurance, I would be able to enjoy it better. I have not gone for about 3 months. Getting back there going to be a journey!
Just recapping from the following post I did mentioned that I wanted to lose 65kg in the next 1 year or so. This post was so long ago which is about 2 months ago. And truthfully I didn’t really do much about it. Just regular workout every now and then. Come last month, I somewhat thought that I needed to do something a bit more real and drastic. Need to push myself a bit harder so that I because I need that sort of motivation. In fact, I watched a video yesterday just before I slept – 12 things I should do to get buffed after 40! One of the things that the video mentioned is to blog about the journey. I guess I am not looking to get buffed but more of losing weight for health reasons.
Its actually Day 15 of 364. From day 15 till today – I have lost approximately 6.4kg of dry weight. What i meant by dry weight is weight just after wake up! It might not be a correct representation but it does give a consistent view. The loss has been quite accelerated but this is as per my plan which is to have aggressive weight loss in the first couple of weeks or months. I do note that I aggressive weight loss is not healthy. In fact I am very concerned about the loss so far, as based on last weeks measurement on the big ass fat analyser in Anytime Fitness – it shows that I am losing muscle mass. I will check again this Saturday and see whether it is happening. I should check on this every 14 days. It is going to be a bummer if this happen.
In the past – I have had 2 successful weight loss journeys. Both losing double digit, but the difference between both is that the first one which is based on Cohen diet causes a lot of muscle loss. In fact I was so skinny – though I was super fit. The second journey was through 8wc , it was aggressive but I did have muscle and strength. I fell down the bandwagon because of lack of self discipline. The problem of self discipline is that we don’t get consistent and jump into the hole too many times. The last 15 days has been all about self discipline. I did have some “fall” but I did push hard to get myself on the bandwagon. I also included one cheat meal every week as a form to reduce my temptation to cheat along the week. Its easier said that done. The whole journey has been about building psychological strength. In fact in the past 2 weeks – I see myself getting a lot more disciplined and in fact, when it comes to work I am a lot more productive because I am a lot more focused.
This is going to be a long journey. I am not even 5% of my journey but I am going to push this. Hopefully with me posting on my blog, it creates some flavour of accountability. Following are my journal from yesterday:
C5k – week 3 day 2 (26 mins)
Weight workout – (60 mins)
Breakfast – Whey protein
Lunch – homemade chicken burger with eggs
Tea – Whey protein
Dinner – homemade stir fry beef with peas and eggs
Loads of coffee in between 🙂
Today is going to be a great day. Feeling quite tired as I did push hard yesterday on the weight routines. I did whack a little bit more on protein yesterday because I wanted to recover faster. I guess I probably would be in a worst position today but I am not. There are aches everywhere but nothing that I can’t handle.