A little more that ten weeks ago, I posted the first, "Just Do It!!!" blog. I stated that I had joined a gym and changed my diet. Well, it's been eleven weeks since I flipped my diet upside down and 10 1/2 weeks that I've been back in the gym.
I have made some changes along the way and great progress has been made. I originally was consuming only about 10% fat. I was going by some old formulas from about sixteen years ago when I had previously worked out. I learned very soon into this committed endeavor that the body should really have a minimum of 15-20% of good fat. Since then, I have modified my diet, yet again. After about two weeks, taking into consideration my endomorph body type and the desire to lose body fat and build lean muscle, I increased my fat intake, drastically reduced my carbohydrate intake and increased my protein intake. So far so good. I try to take most carbs in early and start to taper them down, along with meal size, as the day goes on. I take in lots of protein with every meal. I am still eating six times a day as often as I can. Sometimes I am only able to squeeze in five.
My weight training has been four days a week, (MON,TUE,THU,FRI), working out various muscle groups, giving them a full week of recovery. I usually try to get some cardio in on the off days.
Last week, I missed Monday. Then, I felt really tired on Tuesday. The combination of missing a couple of workouts and the way my body felt, it was a sign of fatigue and possible overtraining. After going strong for over two months straight, my body let me know that it needed a break. I did just that. I didn't work out at all last week, with the exception of two leisurely (not fast or strenuous) walks during the week. My body appreciated the recovery. I woke up at 4:00 AM this morning feeling refreshed. I didn't even hit the snooze button. I had a good workout.
The best part about this morning was my anticipated Monday morning weigh-in. I have been recording this every Monday morning in the The MD Weight Loss Support Group forum.
Today's weigh-in for the eleven week mark was 225.6, a total of 22 pounds lost. I feel so awesome. I'm still not sure what weight will be good. My goal by Christmas is around 200 pounds. We'll see what my muscle/fat ratio looks like then. I'm thinking somewhere between 195 and 210 would be good.
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