Lingwo's WL Log

Yay for the whoosh! :)
Cute doggy pics. Never be afraid to share plenty of those.
I feel the forum is like a small community in its own right. I have looked around other forums & found them almost combative. We have a nice mix of people who are very supportive of one another. I'm glad you like it. There are people in here well qualified to give advice for free & not trying to sell you anything. That is rare. The spammers get deleted fairly quickly.
Hope the conference calls weren't too painful!
 
What a lovely pup, thanks for the pics! Looking very dapper in the last one :D
 
Guess I haven't said hi yet!
So hi Lingwo!
Very lovely dog pictures :)
And great going on your progress--5 pounds is an excellent loss.
Weather can really make a difference for exercise plans for sure--I'm already feeling that and it's nowhere near that cold here!
i am half considering an exercise bike for the cold days, but my place is small and that seems a bit squishy to try and fit one in..
 
Oct 22/20 Weight: 199.2lbs (+1.2lbs /-4.4lbs)

Yesterday's Macros: 161g Protein / 119g Carbs / 31g Fat = 1391cal
Yesterday's Training: Workout B.. increased front squat and deadlift
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAA's + Nitric Oxide

Notes:

After a -1.4lb loss, I added back 1.2lb despite going super light on calories. The body works in weird ways, I am pretty confident I weighed everything correctly.

It's been a busy day at the office. I'm going to take a vacation day tomorrow to just relax and try to completely disconnect from work.

Not much more to add here, thanks to everyone who checked in and complimented my pup.
 
Cate said:
Good idea. Does that mean you then have a 3 day weekend? I hope so.
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It should mean that! I'm in a role that requires 24/7 on call coverage - but hopefully no one needs me. I haven't taken a real vacation this year, so I'm trying to take more time off lately.
 
Lingwo said:
After a -1.4lb loss, I added back 1.2lb despite going super light on calories. The body works in weird ways, I am pretty confident I weighed everything correctly.
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Tell me about it... LOL. That is one of the hazards of weighing every day, you can see all of the ups and downs. When I was in weight loss mode I used a kind of 3 day running average, Monday, Tuesday, and then posted the average on Wednesday as my "official" weight for the week. It helped.

Hope you get to enjoy your long weekend!
 
Long weekend here as well as Monday is a holiday :party:
The big advantage of weighing daily is that you learn how much fluctuation is normal for you and you can often predict it once you become aware of the triggers.
 
Thanks @alligatorob and @LaMaria - I am starting to trend that I'm heavier on days I drink more than two protein shakes. If I drink two shakes or less I tend to be lighter. I'm trying to eat more whole foods, but some days I just need something convenient.

The way my macros are adjusted weekly is based on my 7 day weekly weight compared to my previous 7 day average, so I am accounting for the variance thankfully! I personally need to weigh daily, for me, it's my reminder to myself as soon as I wake up that "hey, you're not eating like s*** today". It would also be defeating to me to weigh in weekly and it be on one of my higher days.
 
Oct 23/20 Weight: 198.6lbs (-0.6lbs /-5.0lbs)

Yesterday's Macros: 142g Protein / 128g Carbs / 38g Fat = 1422cal
Yesterday's Training: Rest
Supplementation: 5000 IU Vitamin D + Multi Vitamin

Notes:

Writing this post from bed this morning instead of my usual placement of in the office before I start my business day. I slept until around 8:30am, but woke for about 2 hours last night tossing and turning. I'm someone that requires my 8 hours of sleep or I can't properly function. I probably got a little less than that last night.

We're getting 15cm of snow here today, and it's cold. My plan is to soon go out and stock up on some groceries today before the snow begins, get my third workout for the week in, and then maybe go for a walk. The city I live in has most of the buildings downtown connected via skywalks so you don't need to go outside when it's very cold. I think I could probably get 10 or 15k steps in just roaming around there.

Happy Friday!
 
15 cm of snow already? I´m so glad we´ve got a bit of time until winter comes here! Very glad about your ability to sleep in when your sleep is interrupted a lot during the night - I´m a zombie if I don´t sleep well and still have to get up at 5:40.
Lingwo said:
I am starting to trend that I'm heavier on days I drink more than two protein shakes. If I drink two shakes or less I tend to be lighter.
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That´s interesting. Do you think it´s a digesting thing? I assume your shakes are neither high-carb nor high-sodium or higher-calorie than a normal meal so it would be interesting to know why the scale goes up. A lot of sweetener perhaps? I get bloated when I ingest a lot of some artificial sweeteners.
 
Oh, brrr! 15 cm of snow? Good idea stocking up. Do you think you didn't sleep well because you had a rest day? Is there a pattern with that?
 
Part of me is a little jealous that you have snow already, but I'm betting the novelty doesn't last long...

Lingwo said:
Thanks @alligatorob and @LaMaria - I am starting to trend that I'm heavier on days I drink more than two protein shakes. If I drink two shakes or less I tend to be lighter. I'm trying to eat more whole foods, but some days I just need something convenient.

The way my macros are adjusted weekly is based on my 7 day weekly weight compared to my previous 7 day average, so I am accounting for the variance thankfully! I personally need to weigh daily, for me, it's my reminder to myself as soon as I wake up that "hey, you're not eating like s*** today". It would also be defeating to me to weigh in weekly and it be on one of my higher days.
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^seems like a very solid plan
 
Glad you got a little rest in bed yesterday, even if you didn't sleep great. It's always the way, isn't it? Hope your walk went well and you're all set for a few snow days.
 
LaMaria said:
That´s interesting. Do you think it´s a digesting thing? I assume your shakes are neither high-carb nor high-sodium or higher-calorie than a normal meal so it would be interesting to know why the scale goes up. A lot of sweetener perhaps? I get bloated when I ingest a lot of some artificial sweeteners.
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Yesterday I bought some digestive enzymes to see if it helps. I also bought some additional fiber supplements to see if that will help with digestion. The shake is low carb/fat, but it could also be the sweeteners. I think all of the dairy is hard to digest.

Cait, Emily, Err -

Yeah it's early, we normally do get a couple of snowfalls here in October, but the cold normally doesn't last. It's weird that it is so cold so early. Today the low is -19.
 
Oct 24/20 Weight: 198.4lbs (-0.2lbs /-5.2lbs)

Yesterday's Macros: 150g Protein / 143g Carbs / 75g Fat = 1847cal
Yesterday's Training: Workout A.. increased bench press
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAAs + Nitric Oxide

Notes:

Was finishing my final workout for the week last night, and had some discomfort while doing squats. I think it may be my hip flexor? Either way, I finished my workout but decided to go very light on the pendlay row. Hopefully it feels better by Monday. I think a lesson learned for me is I need to do more stretches to add better range of motion to my hips. That area feels really sore today.

After my workout, I decided to try out one of the Pineapple Wheat Ale. I decided to only have about half of the can, but glad I tried it. I still have 9 or 10 in my fridge I need to strategically drink without busting the calorie budget.

I'm heading out for dinner tonight. Going to have a high protein meal, but will try not to overdo it on sides (or beer/wine). It will be nice to get out for a night.
 
Oct 25/20 Weight: 198.8lbs (+0.2lbs /-4.8bs)

Yesterday's Macros: 134g Protein / 218g Carbs / 108g Fats = 2381 cals
Yesterday's Training: Rest
Supplementation: 5000 IU Vitamin D + Multi Vitamin + BCAA's

Notes:

I missed my 1.5lb target by a lot, so rather than significantly decrease my calories again, I've revised my weekly weight loss target down from 1.5lbs to 1.0lb. My target average macros for this week is 162g Protein, 146g Carbs, and 59g Fat for a total of 1763 calories.

Oct 5 (Initial Weigh-in): 203.6
Oct 11 (Avg weekly weight): 201.1 (-2.5lbs)
Oct 18 (Avg weekly weight): 199.8 (-1.3lbs)
Oct 25 (Avg weekly weight): 199.0 (-0.8lbs)

Honestly, I'm okay with losing weight at a slower rate in order to keep my calories a little higher. Hopefully I still get some results this week.
 
I think it makes sense to not lower your calories after only one week of not quite losing as much as you wanted. Marathon, not sprint, and all that. It has to still feel doable long-term.
 
LaMaria said:
I think it makes sense to not lower your calories after only one week of not quite losing as much as you wanted. Marathon, not sprint, and all that. It has to still feel doable long-term.
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Thanks for the encouragement. I really want to make sure I'm not doing this and feeling overly hungry, and I also want to ensure I can keep as much muscle as possible throughout the process. Hopefully slow and steady will win the race.
 
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