Accountability - Transformation Thread - Making Changes

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ryfit626
ryfit626 Posts: 21 Member
in Motivation and Support
Well after a year of spinning my wheels with inconsistency. It's time to change. It's time to develop the habits for life that will serve me and my family. It's time to let go of the habits that don't.

I started a 12 week fat loss block on Monday that I'll be documenting here. Afterwards I'll be reverse dieting up to maintenance for the holidays and then continuing the cut afterwards.

I'll be lifting Monday, Wednesday, and Saturday. 30-60 minutes of cardio on Tuesday, Thursday, Friday. Sunday is a rest a day.

The working out I've been doing and am fairly consistent in. The inconsistent part has been my diet and more specifically weekend overeating without tracking and derailing progress, which leads to frustration and just stopping tracking all together. That will be my biggest challenge and mentality shift.

I'm male, 6'4, and 38. Starting weight was 256.8. I don't have a weight goal for this block other than maintaining consistency with my daily actions. I'm shooting for somewhere in the 195-210 range prior to starting to bulk and add some muscle.

Starting calorie goal is 2500. Protein is 180g. Daily Step Goal is 10k

If anybody wants to jump in feel free too. I just needed a place to come to and update on a daily basis. I will also be doing a weekly progress recap to look and see if any adjustments need to be made.
Daily Awareness Questions

Did I move towards my health and fitness goals with my actions?

Did I emotionally overeat or compulsively eat?

Did I honor my body with exercise?

Was I kind to myself and my body?

Are there any health related items I'm avoiding dealing with?

Did I provide encouragement to another person on their health and fitness goals?

For each no, am I willing to learn, let go, and move on and continue with my goals today?

Replies

  • ryfit626
    ryfit626 Posts: 21 Member
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    8/15 Recap

    Calories: 2459 / 2500
    Protein: 199g
    Lifting/Cardio: 45 Minutes Elliptical
    Steps: 18,875
    Morning Weight: 255.2
    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :)

    Did I emotionally overeat or compulsively eat? :)

    Did I honor my body with exercise? :)

    Was I kind to myself and my body? :)

    Are there any health related items I'm avoiding dealing with? :)

    Did I provide encouragement to another person on their health and fitness goals? :)

    For each no, am I willing to learn, let go, and move on and continue with my goals today? N/A

    Goals for the Day 8/16

    - Hit my Calorie Goal
    - Hit my Protein Goal
    - Lower Body Lifting Session
    - 10k steps

  • ryfit626
    ryfit626 Posts: 21 Member
    edited August 2023
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    It was a great day yesterday. I hit all of my goals. Had some fun time with the kids and my oldest is getting so good at baseball and hitting his hard work is paying off.

    I also got to be of service and pick my wife's grandma up from the airport and we had a nice conversation on the drive home.

    Goal Recap for 8/16

    - Hit my Calorie Goal 2480/2500 :)
    - Hit my Protein Goal 197/188g :)
    - Lower Body Lifting Session :)
    * Box Squats
    * RDL
    * Bulgarian Split Squat
    * Seated Leg Curl
    * Calf Raises
    * Reverse Crunches
    - 10k steps 13,491/10,000 :smiley:
    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :)

    Did I emotionally overeat or compulsively eat? :smiley:

    Did I honor my body with exercise? :smile:

    Was I kind to myself and my body? :smile:

    Are there any health related items I'm avoiding dealing with? :smile:

    Did I provide encouragement to another person on their health and fitness goals? :smile:

    For each no, am I willing to learn, let go, and move on and continue with my goals today? NA

    Goals for the Day 8/17

    - Hit my Calorie Goal
    - Hit my Protein Goal
    - 30 Minutes Moderate Intensity Cardio
    - 10k steps
  • ryfit626
    ryfit626 Posts: 21 Member
    edited August 2023
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    Weigh In Today: 256.6

    Recap for the Day 8/17

    - Hit my Calorie Goal: A little over at 2859/2500 but still in a deficit. :|
    - Hit my Protein Goal: 201/180g :)
    - 30 Minutes Moderate Intensity Cardio: 30 minutes elliptical :)
    - 10k steps: 12,297 :)

    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :)

    Did I emotionally overeat or compulsively eat? :/ A did not binge eat but I did fall into compulsive eating when I got stressed out over work.

    Did I honor my body with exercise? :)

    Was I kind to myself and my body? :)

    Are there any health related items I'm avoiding dealing with? :)

    Did I provide encouragement to another person on their health and fitness goals? :)

    For each no, am I willing to learn, let go, and move on and continue with my goals today? I am. I still moved towards my goal and I learned something about myself. On the next day!

    Goals For The Day 8/18
    - Hit My Calorie Goal
    - Hit My Protein Goal
    - 10K Steps
    - When I Go to my get together, do not overeat. Pre log a snack and stick to it.
  • ryfit626
    ryfit626 Posts: 21 Member
    edited August 2023
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    Got busy over the weekend with kid stuff. But overall it was a fun weekend. Went a little over my calories but overall to finish the week I ate at an estimated loss of 1.5 lbs. Too early to tell a trend.

    8/21 Recap
    - Calories: 2124 / 2469
    - Protein: 185/180g
    - Steps: 13,172/10k
    - Lifting: Upper Body A
    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :)

    Did I emotionally overeat or compulsively eat? :smiley:

    Did I honor my body with exercise? :)

    Was I kind to myself and my body? :)

    Did I provide encouragement to another person on their health and fitness goals? :neutral:

    For each no, am I willing to learn, let go, and move on and continue with my goals today? Yes, I will be more cognizant of reaching and supporting another person on their health and fitness goals.

    8/22 Goals
    - Hit My Calorie Goal
    - Hit My Protein Goal
    - Get 10k Steps
    - Go to the Gym and get a Cardio Session in.
  • ryfit626
    ryfit626 Posts: 21 Member
    edited August 2023
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    8/22 Recap
    - Calories: 2870/ 2788
    - Protein: 188/180g
    - Steps: 17,424/10k
    - Cardio: Treadmill Running 3.5 miles
    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :)

    Did I emotionally overeat or compulsively eat? :neutral: I definitely had a spontaneously large pop corn lunch that was not planned due to stress.

    Did I honor my body with exercise? :)

    Was I kind to myself and my body? :)

    Did I provide encouragement to another person on their health and fitness goals? :smiley:

    For each no, am I willing to learn, let go, and move on and continue with my goals today? Yes, even though I did eat a rather large lunch due to stress, I got back on track and did not ruin the whole day and stayed on track with my goals.


    8/23 Goals
    - Hit My Calorie Goal
    - Hit My Protein Goal
    - Lifting: Lower Body A
    - Get 10k Steps
    - Go to the Gym and get a Cardio Session in.
  • ryfit626
    ryfit626 Posts: 21 Member
    Options
    8/23 Recap
    - Calories: 2239/ 2400
    - Protein: 192/180g
    - Steps: 11,696/10k
    - Lifting: Lower Body A
    • Hack Squats
    • Bulgarian Split Squats
    • Seated Leg Curls
    • Calf Press Machine
    • Ab Crunch Machine
    Daily Awareness Questions

    Did I move towards my health and fitness goals with my actions? :smiley:

    Did I emotionally overeat or compulsively eat? :smiley:

    Did I honor my body with exercise? :smiley:

    Was I kind to myself and my body? :smiley:

    Did I provide encouragement to another person on their health and fitness goals? :smiley:

    For each no, am I willing to learn, let go, and move on and continue with my goals today? N/A

    8/23 Goals
    - Hit My Calorie Goal
    - Hit My Protein Goal
    - Cardio: 30 minutes
    - Get 10k Steps

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