"TLFC" exercise and accountability support!

Strength: Pull Day

BB Row 5x5
Cable Row 4x12
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s

Food: Dinner last night was stir-fried steak with rice and veggies

So I'm home from my 2 weeks in the UK and my weight this morning is back down to what it was the morning I left.

I'm gonna miss eating Cadbury chocolate every day! And fruity bread or scones with butter. Amazing how healthy habits can get replaced with not-so-healthy ones so quickly. But I'm glad to be back where I'm in charge of my own kitchen and what goes in it: A basic loaf of bread for sandwiches and butter in the fridge, not out on the counter, and only cheddar, not five different kinds of amazing cheeses. I'm not going to miss prawn flavored crisps (chips) though. :)

Bringing along enough protein bars for almost one / day helped me stay somewhat on track. And I logged everything I ate even though that meant guestimating rather than weighing and tracking each gram.

Now to refocus for that end of the month triathlon.

Thanks for sharing the answer about the difference. That's not at all what I thought it might be. Too bad they didn't get the tile before they did the deconstruction. At least they still had HALF the showers at all times.

Workout: Cardio - Incline treadmill walk - 1hr (775 calories)

Food: Dinner last night was chicken gyros

Strength: Upper Body

DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

Food: Last night was sloppy Joes

Yesterday I had 1800 calories: I'd forgotten to factor in hubs' guacamole and a few tortilla chips to go with it. When I was in Glasgow I randomly ate supper at a Mexican restaurant one night and they served no chips or salsa with the meal. Crazy, right!?!

Today's weight: 169.8 lbs. Yeah, I care about seeing that number go down. I didn't have access to a scale while traveling and sometimes worried that I had gained several pounds. Seems like a "Damned if you do, damned if you don't" situation.

A fit friend said she tracks what she's eating for one week every couple of months just to check macros, esp. protein. I wonder if that would ever work for me.

Strength: Lower Body Day

Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x15
Stretching 15 minutes

Food: Last night was baked salmon

Strength: Pull Day

BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s

Analysis: For the next few weeks, I will swap the 4x10 on cable row for 4x15, partly for kicks and giggles, partly to increase the variance of muscular adaptation, since the BB Row and Cable Row are largely similar movements from similar angles, but by using significantly lower weights for significantly higher reps, I want to kick my lats into more muscular confusion and adaptation.

Food: Dinner last night was French dip sandwiches with baked fries

So I got my annual wellness lab results in from last week's doctor's visit. I've lost 50 lbs since last year but my cholesterol, while 20 points lower than previously, is still 12 points above normal -- and my vitamin D is low.

Seems like it was in the normal range when I had labs done back in April at my oncologist's. Or maybe they didn't test it. Looking back at those lab results from April, I don't see a notation for it.

I posted about high cholesterol a few years ago on MFP and someone suggested that losing weight recently could cause fat to circulate in the bloodstream for awhile, causing a higher reading than is accurate. Don't know if that's actually true.

Or maybe my numbers will drop with additional weight loss. Hearing "lifestyle change recommended" / low fat diet was discouraging. Seems like nothing is ever enough.

Workout: Cardio - Incline treadmill walk - 1hr (777 calories)

Food: Dinner last night was BBQ pork chops with buttered potatoes

Exercise: an hour's biking and a half hour of strength / conditioning in the gym.

Food: 2000 calories that included the following treats:

three small homemade PB cookies (340 cal)

half an Atkins keto almond cluster (50 cal)

a serving of Halo Top chocolate with 15 g. Redi Whip (145 cal)

Conclusion: 500+ calories with little nutritional value is too much, even though I'm still in a calorie deficit.

Tomorrow's goal: 150 cal max for treats

@DiscusTank5 if it makes you feel better, I consider the PB cookies to be borderline healthful, since they do have protein and fiber for the body, and taste for the soul. 😋