So it's been a while. I did realize something, it's a bit harder to do fitness posts when it's not a weight loss or bodyfat percentage goal. I mean strength numbers are great but when you're in the nitty-gritty it's hard to give week-by-week results like you can with weight or bodyfat. So let me sum up my last few weeks and months of fitness while I wait for the penultimate episode of Dragon Ball Super, yeah?
So first off, since I got back from Austin at the end of RTX 2017 I've been doing a very long, slow-burn bulk. This bulk was not perfect, I will totally admit. I had a few too many days that were not clean, but for the most part I did eat well. My go-to meal by the end was Barilla protein pasta and some ground beef with spinach on the side, an excellent and calorie-dense meal without too much extra sodium or unnecessary sugars, while fulfilling the golden rule of any meal plan, "greens & proteins." After RTX 2018 it'll likely be my go-to meal until the next spring, since it's also surprisingly delicious and easy to make in large quantities for the week ahead.
Of course I neglect to mention the a little too frequent visits by my good friends Ben & Jerry, but if the only dessert I go gaga for is ice cream then I guess it happens.
My lifts have all got better. I don't really do conventional bench because my shoulder is apparently stopped up with scar tissue that still to this day causes pain for some horizontal pressing motions. However pushups and dumbbell bench have started to feel better due to the slightly freer shoulder mobility, and my strength on dumbbell bench has increased dramatically. My deadlift and squat are also up, despite a minor knee injury a few weeks ago (sprain, healed). Most strength improvement happened in the last few months, since many people at work are hardcore powerlifters and I learn new skills quickly when properly shown.
As for my body statistics, I'm currently using a device called Fit3d, which my work has. It takes weight and bodyfat, although the bodyfat has a few caveats. First off, it tends to have a higher number percentage than most devices (usually tracks about 5 percentage points higher). Also, since it's an external scan it is an estimate (although normally pretty accurate and tracks close to a DEXA scan) and can't actually see if you have excess visceral fat. As far as I know I don't, so we can assume it's accurate and ideally will be consistent with itself, which is more important anyway. This does take numbers differently than the old Valhalla machine at my last gym (bio-impedance wave scanner) so don't be confused if it looks like my lean mass has gone down. I can say definitively it hasn't, it's just a different method of measurement.
So here's where I sort of am now, and I'll explain that in a second:
Total weight: 207.7 lbs
Lean Mass: 146.1 lbs
Fat Mass: 61.6 lbs
Bodyfat percentage: 29.68%
So I say sort of because during the first week of a cutting diet I lose a lot of waterweight. So a week from today will be my "real" starting weight and this is week zero. Although I do note with some pride that the last time I was over 200 I was very definitely not muscular, whereas now I do look good and fit, but with a bit of what we New Englanders call the "Winter Layer."
It also takes measurements of my extremities but I don't want to bog this down in numbers.
So let's get on to goals, yeah?
My goal weight is between 180 and 190 lbs, with my lean mass staying as close to 146.1 as possible. I want the majority of the 20-30lbs lost between now and RTX to be from the 61.6 lbs of fat I'm not using. I'd like if possible to dip under 20% bodyfat by their measurements. To keep it nice and loose I'd like to be as lean as I was back at the last RTX (the leanest I'd ever been) but with an extra 20 pounds of muscle added to that, and with all of my strength maintained or improved despite the calorie deficit. As for extremities, I have a big ole booty and thick legs. I'm okay with that, but for the sake of convenience I'd like those to shrink a little (I am too lazy and cheap to buy more jeans). My arms are pretty good and I'd like for them to stay good but get more defined. Both of those will be natural effects of losing fat and retaining muscle.
One reason why is that I am doing martial arts and will hopefully compete soon (as in, within two months) and taekwondo heavyweights are upper 170s and above. Since I want to fight the strongest possible opponents I want to make sure that even when I'm lean I qualify for heavyweight. My martial arts training will serve as my cardio in addition to my strength work.
Week Zero is going to be a deload week for me on strength training since this week was a max effort week and my nervous system needs to recover. I'm also going to go a little more extreme with the diet than I will on the long term (just eggs, chicken and spinach to really cut the waterweight to get my real weight) before I transition into a healthy, balanced meal plan that will be a deficit of 500 calories from maintenance levels and include some carbs in the mornings. During week zero I'll determine my long-term meal plan as well as set up my lifting program moving forward.
Mid March is the best time to get started on your summer aesthetic, so if you're looking to do a bit of weight loss now is the time! I definitely expect people to come to my work in May asking us to help them lose 20 lbs for a cruise in early June, and the body doesn't work that way. Healthy fat loss is a long, slow process, otherwise you may wind up doing more damage than carrying a few extra pounds would! Sometimes people lose sight of this but health is the goal here, and the rest will follow.
If you do want a workout routine, I can write one for you as a NASM certified personal trainer! Four weeks of three workouts per week comes to $150, so if that's in your price range and you want something like that feel free to DM for more details!