One-Sentence Summary: Plateau-breaking improvements.
Food: This is a confusing one on the infographic. Right now, the formal calorie goal is 1740 cal with a 30/35/35% macro split. However, because of the weight loss plateau from two and three weeks ago, I decided to informally (Sunday) and then formally (Monday) lower the limit to my goal when I’m 190±5 lbs, 1570 cal with a 30/33.7/36.3% split. I opted for that specific plan because I didn’t want to keep the protein so high under the 1740 plan (keeping it at 100% of goal) if I was eating so many fewer calories. However, I still considered the 1570 cal a “soft limit.” So, with that messy explanation, the bar graph reflects the formal 1740 cal limit, the softer 1570 cal limit, the bar is where I actually ended up relative to the 1740 cal limit, while the dash is where I would end up with the cheating. Clear as mud? The pie chart shows the macros, as does the red/yellow/blue bar graph next to it. On that one, the dashed outlines are the 30/35/35 macro split, while the filled bars are the range under the 1570 cal plan, basically to show that even though I was higher on carbs under that plan, I wasn’t bad under the formal plan. So … I was good on food, I think that’s the bottom-line.
Exercise: Exercise also improved over last week, where I came in at 2929 calories expended and 2745 the previous week. I’m now on a four-week streak of exceeding my ≥1875 calories-expended-from-exercise goal, which you’d have to go back to mid-2020 to match. I got in all four forms of cardio at least once, did weights 3×, and got ≥40 minutes of cardio ≥5 days, further meeting those goals. I did not get in core exercises, again, but that was somewhat expected and, I think, all told, I’m doing fine on exercising right now, with certainly no need to beat myself up over missing that component. I’ve also pretty much fully adopted the mindset that if I haven’t exercised for the day, I need to before bed, which is a substantial improvement, too. And, if I’ve only partially met a day’s goal (usually <40 min cardio), I should complete it. And, I can bike on the road down by the mailboxes continuously without stopping due to the hills, an improvement since May. And, I exceeded last week’s steps again (even though steps is not a formal goal).
Sleep: Sleep was as good this week as last week, hitting my goal every day but one, napping below my limit, and getting more averaged sleep than last week.
Measurements: Measurements finally improved, so yes, the formula from basic thermodynamics of calories out > calories in = lose weight still holds. My bodyfat percentage was down, though basically the same as two weeks ago (it had gone up last week), but weight is down again, finally, with the week-over-week average loss at 1.8 lbs, which ain’t bad.
Points: Points are at an all-this-time high (not all-time) at 69, indicating what the above discusses but in one handy number. Main points lost were again not doing core exercises.
Work-Life Balance: Much better this week, though needs to improve much more, especially over the next few days as I get ready for this conference and need to write my presentation.
Looking Over the Week: Good!
Looking Ahead One Week: This week will be “interesting.” I am running a conference Wednesday thru Friday, 9am–5pm, 4pm, and 1am for those three days. I am hosting one attendee. I am holding the leadership meeting at my house on Tuesday, and I’m holding a party for anyone who’s attending in-person on Thursday. And, I leave for Michigan on Saturday. Food, exercise, and even sleep will likely suffer, which is why I’m going to try to not have a “free” (“recovery”) day until Wednesday at the earliest with respect to exercise. I’m also trying to plan out my days with leaving as much room for fat and carbs because snacks will be plentiful (and I’m making them— among other things, I’m making a gallon of ice cream). I’m also trying to pre-plan desserts, at least when I’m cooking, and I’m going to try to not go out to lunch but rather pack lunch so I can control that more (and volunteer to keep an eye on laptops and equipment in the room). So, we’ll see.
Looking Ahead More than One Week: After this week, I’m in Michigan and Ohio for all of the following week. I think my default needs to be “don’t eat.” But I’ll bring some protein powder and protein bars. So, again, we’ll see.
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