May 1 – 150.8 lbs
Mobility work and stretching done between exercises.
Alternated between pushups and squats:
Pushups target– 16/21/15/15/21+ (scaled back to beginning of week 3 for a light week)
Pushups done – 16/21/16/15/21
Goblet Squats (16kg KB) – 18/18/18/18/18
Alternated between pullups and single leg rdl’s:
Pullups target – 5/7/5/5/6+ (scaled back repeat)
Pullups done – 5/7/5/5/6 (used a different grip for each set, pullup/chin/neutral)
Single leg rdl’s (2x12kg KB) – 2x 8/8/8/8/8
1896 cal/149 carb/56 fat/171 protein/33 fibre
3 months down. Pleased with the progress so far. Really pleased that I was able to keep up with a regular exercise schedule while being swamped at work. Almost time to switch gears and actually learn how to lift heavy stuff. Sort of looking forward to it and sort of dreading it. Was targeting getting down to 150lbs by May 1st. Came close, missed by under a pound. I am going to slowly add some calories up towards maintenance but plan to hit 149.x before I level out.
3 month summary:
Week | Avg Wght | Avg Cals | Avg Carb | Avg Fat | Avg Pro |
1. Feb 1-7 | 162.2 | 2268 | 223 | 75 | 183 |
2. Feb 8-14 | 161.3 | 2245 | 191 | 82 | 184 |
3. Feb 15-21 | 161.8 | 2019 | 192 | 64 | 173 |
4. Feb 22-28 | 160.5 | 1781 | 169 | 54 | 161 |
5. Feb 29-Mar 6 | 159.5 | 1823 | 151 | 58 | 178 |
6. Mar 7-13 | 158.1 | 1793 | 147 | 58 | 169 |
7. Mar 14-20 | 157.9 | 1865 | 164 | 59 | 174 |
8. Mar 21-27 | 157.1 | 1795 | 144 | 56 | 180 |
9. Mar 28-Apr3 | 155.2 | 1768 | 153 | 53 | 178 |
10. Apr 4-10 | 154.3 | 1781 | 152 | 54 | 179 |
11. Apr 11-17 | 153.2 | 1790 | 136 | 60 | 184 |
12. Apr 18-24 | 152.1 | 1827 | 142 | 66 | 170 |
13. Apr 25-May 1 | 151.0 | 1800 | 142 | 62 | 169 |
I ate at maintenance for the first 3 weeks and then started aiming for a 20% deficit late in week 3.
Going to have a major cheat day tomorrow with buckets of empty alcohol calories tomorrow night. Taking my first day off in over 45 days on Tuesday and then back to the grind.
Took a flex pic tonight. All previous flex pics looked absolutely identical to my relaxed pics. Still not much difference but there is starting to be some at least.