Ben's Fat Loss Diary

Llama said:
That's a lot of guests. I always struggle with knowing when to have a little bit of the "sometimes foods" I might otherwise crave and ultimately binge on and when to just avoid them altogether because a little bit would just make me want more.
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Yup. ALL of this. It’s a bit easier for me to just say no right now when I’m in a defined, short, intentional fat loss phase, but it gets even more muddied when just in maintenance. I’ve had a hard time striking that right balance between living my life/enjoying things in moderation, and just letting myself go completely off the rails.
 
Bah! Best-laid plans, and all that...

We got behind on getting everything ready for the lunch event, and as a result, I had lime to fix neither my planned snack nor the early lunch I was going to eat before the guests arrived...so I was super hungry and there was all this food...and multiple cobbler desserts. I didn't go SUPER-crazy, but I'm certain I was over my calorie goal. (Didn't measure anything at lunch.) At least I think I can get right back on track tomorrow. Still pretty full right now, so I'll just have a piece of fruit and call it a night.
 
Not going super crazy is a win given the situation. If you do manage to get right back in track you're doing great.
 
Llama said:
Not going super crazy is a win given the situation. If you do manage to get right back in track you're doing great.
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So far the rebound today is looking good. Did leg day at the gym despite waking up really tired, followed up with greek yogurt/granola/berries breakfast. Eating smoked chicken thighs, broccoli, tomatoes, and rice for lunch right now.
 
Yes, yesterday ended up being a great rebound, and today has started likewise. Strength training early, then cardio (high-incline treadmill walk for 50 minutes) shortly before starting work. Down .6 lbs from Monday-Monday, despite the rough eating on Sunday. (Sunday's calorie numbers are my best estimates; I didn't weigh anything at lunch. I just estimated after the fact.)

DATEDAYWT7DayWtAvg7DayAvgChgCalGoalCalEatCal BurnedNetKCal
7/11/2022​
Monday
204.76​
207.54​
-0.35​
2960​
2955​
4314​
-1109​
7/12/2022​
Tuesday
205.29​
206.83​
-1.50​
2964​
2963​
4178​
-965​
7/13/2022Wednesday
202.72​
205.51​
-3.14​
2943​
2937​
4288​
-1101​
7/14/2022​
Thursday
202.05​
204.42​
-4.37​
2938​
2943​
4446​
-1253​
7/15/2022​
Friday
201.15​
203.49​
-5.40​
2931​
2908​
3583​
-300​
7/16/2022Saturday
201.92​
203.01​
-5.63​
3437​
3435​
5431​
-1746​
7/17/2022​
Sunday
202.58​
202.92​
-5.18​
2942​
4660​
4623​
287​
7/18/2022​
Monday
204.16​
202.84​
-4.71​
2955​
2926​
3814​
-638​

Scale was back down to 203.5 this morning. Worth noting that despite the Sunday hiccup, the 7-day average weight has continued downward every day.

This morning's workouts...
Strength: https://connect.garmin.com/modern/activity/9232295166
Cardio: https://connect.garmin.com/modern/activity/9233532257
 
Work is a little crazy right now, which is why I haven’t posted here as frequently this week, but nutrition has been outstanding Monday through now (lunchtime Thursday.) All planned runs and workouts have been completed as planned this week as well. As of this morning, scale was down 1.0 since Monday.

Attached pics are from the garden this week, one of the harvests from it, and the last one is lunch today: 448 grams (roughly a pound) of sweet peppers, sautéed with home-grown garlic and a tablespoon of avocado oil in the wok, over jasmine rice, with smoked chicken thighs. YUMMMMM!!!
 

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Llama said:
Great work staying on track with nutrition during a hectic week! Your garden and lunch look delightful.
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Y'know, now that you mention it, I think I stay on track better when things are busier than when I have too much free time on my hands.
 
Still doing well. Quick recap/highlights since I last posted Thursday evening:
  • Hit within 30 calories of daily goal (+500 on Saturday for long run) every day.
  • Completed all planned cardio and strength workouts, except one: I probably get enough work on my core from my compound strength training movements, but I've been trying to do a short dedicated core/ab workout once a week, on Saturdays. Didn't happen this week because I spent like 4 hours Saturday taking my 13yo daughter shopping. 🤣
  • Did a much tougher long run than last week: 3x (1mile easy + 3 miles up-tempo) plus a one-minute closing kick at 90-95% effort. 12.18 miles total: https://connect.garmin.com/modern/activity/9257690934
  • Scale dropped 3.7 pounds (204.2--->200.5) from last Monday through this morning.
Nothing unusual is on the calendar for the rest of the work week, but we leave on Saturday morning for a week at the beach. Oddly, this is a vacation where I'm not particularly worried about going off track, nor do I intend to just eat whatever. We're taking the air fryer and wok, because, quite frankly, I don't especially like any of the restaurants near where we're staying--other than their most expensive menu options. The last time we were there for a week, I lost 4 pounds, and I wouldn't be shocked if something similar occurs. I should be able to get my normal exercise in, plus the 9yo likes to just walk up and down the beach with Daddy practically every day we're there, so I'd expect to get a much higher than normal NEAT calorie burn.
 
Forgot to take a progress pic last Monday, but remembered today. Don’t see any real difference from two weeks ago, (need to take measurements…I do have the ones from 7/11 recorded somewhere,) but here they are, 7/11 on left, 7/25 on right.

A723D770-5A53-4DFC-852F-F68100B5363D.jpeg
 
I'd say the smile is an improvement :) A week strolling along the beach sounds amazing right now - much better than 4 hours of shopping 😮
 
4 hours shopping with a 13-yr old? 🥇
It sounds like a week’s vacation won’t be a struggle for you, weight-wise. Will you take food from home too?
 
Cate said:
Will you take food from home too?
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Oh absolutely! I brine boneless/skinless chicken breasts and thighs in a salt/vinegar/garlic mixture (i.e. THREE preservative/anti-viral/anti-bacterial substances) and then smoke them. They're good for 2 weeks or longer that way. I have some in the brine now that I'll probably cook on Wednesday. They'll go with me and be my staples for lunch and dinner. There's a nice grocery store not far from where we're staying, and I'll pick up maybe 3 sirloin steaks and some shrimp from there. Some basic sides like broccoli, squash, and zucchini cook well in the wok and taste great
 
I thought you would. Your food sounds really delicious & nutritious!
 
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