FAT-OFF, DAY 9

DAY 9

Today’s weight: 207.75, exactly 5 pounds off since beginning day 1

Today’s note: I’ve talked about it before and will talk about it again: If you are ignoring your stretching you are not only risking serious injury you are also neglecting a major key to muscular strength. A stretched, limber muscle is a strong muscle, and after being in the gym a while you will start to notice you can lift a lot more weight when you’ve been following a strict stretching regimen than when you haven’t.

Schedule today:

5:15: Rise and drink 16 oz water
5:50: Drink one smoothie, 16 oz with typical ingredients. It’s key to note that this “16 oz” is after it’s been frothed up in the blender. It is probably really close to 10-12. About 220 cal
6:32-7:25: Weight workout and only 4 to 5 swallows of quality protein drink. I was still full from the smoothie.
8:00-8:30: 2 servings of protein shake, 54 grams of protein, 280 calories
10:05: 16 oz water
10:15: 1 serving protein, ¼ cup oatmeal, 27 grams protein, 140 cal
11:30: 16 oz water
12:00: canned chili 580 calories, 40 grams protein; 8 oz water
12:30:1:15: power nap
3:20: 8 oz water, 30 grams protein, 140 calories
4:50-5:00: performed a quick follow-up upright row workout to stress my shoulder muscles; 15 reps for 6 sets of a moderate weight
5:02: 8 oz water, 2 fish oil pills, 1 serving protein, 24 grams plus 120 calories
8:15: 16 oz water with spinach “ghoulash” and 3 cloves of garlic. I forgot the oatmeal in the ghoulash, and it wasn’t nearly as tasty as last night.
9:15: 16 oz water

Today’s totals: 2080 calories; about 240 grams of protein, 13 cups water


Today’s workout:

Squats and Military press supersetted: 15, 12, 10 reps each
Leg press and lateral deltoid raise: 15, 12, 10 reps each
Stiff-legged deadlift and barbell shrugs: 15, 12, 10 reps each
Leg extensions, leg curls: 15, 12, 10 reps each
Calf raises: 40, 35, 30, 25, 20, 15 plus 30 for burnout

This is the second day of my second week and also the week somewhere in which I will start to see my awesome weight loss slow way down. This is actually a good thing. There are so many toxins stored in the fat in your body that you don’t want to flush them all out too fast and send them careening through your filtering organs. Take it easy. 1-2 pounds is a good, sustainable amount of weight loss per week, especially if you want to keep it off over the long haul.