I won't do any more dedicated climbing sessions because I noticed that my elbows got really sore and slightly inflamed for 2 days after. I will do 1 or 2 climbs after my weight lifting or swimming sessions to avoid over-stressing them. My #plan is to finish level 5 (final level) completely before I go back to California. Climbing is the best workout I've ever had for my forearms so I would like to take advantage of that.
I also had a coached swimming session this morning and took my first progress video. I have created a separate journey for my swimming so if you want to keep up with my progress then follow my journey there.Continue readingshow less...
Last week's plan seems to be working well! I lost 3.2lbs last week and have finally got down to the 180s after more than a year in 190s and 200s! I'm at 186.8lbs #milestone
The changes I did were:
If I combine last week with this week then my weight loss average is 1.7lbs which is still inline with my original #plan to get down to 165-170lbs by this late spring. I will slightly increase my calorie intake today but will not change anything else this week and see if I can keep this going.
One random thought I want to throw in here is to try working out to loud music (e.g. rap station). I've read a lot about how this can help you lift more weights at the gym so curious to try it. I usually don't train with music but my #plan is to try this out for a while and see if it has any significant effect on my gains.
Last week I also took 2 introductory wall climbing sessions at the Dearborn gym. I figured it might as well come in handy some day especially if I decided to do outdoor rock climbing which is on my bucket list. I learned the correct techniques but I overemphasized the 'pull up' movement which made the exercise so much harder and left my elbows sore for a few days. I was able to climb to the top of the 2 easiest paths but struggled on level 3 where the wall is bumpier. The #lessons learned are the following:
I'm taking my 3rd session this Monday where I will get certified in wall climbing on my own and so my #plan is to at least climb level 3 a few times without tiring my elbows this time.
I also had a swimming coach today to critique my freestyle front crawl technique. Overall my form is good but can use some improvements in a few areas. I also bought a swim lap counter and timer device so I can better track my swimming progression (I might start a separate journey for just my swimming actually). The main #lessons are:
I had my weekly weigh in this morning and it turned out I only lost 0.25lbs and I'm now at 190lbs exact #setback. This is shy of my 1.5-2lb weekly projected loss. A little disappointed to be honest, as I was finally hoping to see 180 something on the scale (like 189.9 lbs would have been psychologically pleasing haha) but that's OK and I think it's because of the following:
For next week the #plan is to do the following:
Two weeks in Michigan through the holidays and against all odds I actually lost 4 lbs!! #milestone
Back to 190lbs and still aiming for 165lbs by early summer while keeping up with my usual weight lifting routine. I'll be staying in Michigan for another 3-4 weeks so I'm happy that I found a nearby gym (Ford Recreation Center in Dearborn). I'm keeping up with my weightlifting routine and on my cardio days, I'm taking advantage of the swimming pool and basketball court to try something new.
My #goal for the next 3 weeks is to work with a swimming coach to improve my freestyle stroke. I prefer to do that ASAP to avoid any bad habits that are hard to break and to avoid injuries (I've had a swimming related shoulder surgery in the past).
The only #setback in staying in Michigan is the difficulty to do my usual 8000 steps outside. The weather has been pretty cold and snowy recently, so I changed my goal to 6000 steps a day. On days where walking with a heavy coat is difficult, I am forcing myself to walk on the treadmill (which I hate!!) while listening to an audio book.
Another #milestone is being super consistent with my eating and sleeping schedule. I wake up between 9 and 10AM daily. I have 3 major meals at 12, 3 and 7PM and a small snack at 10PM. My meals are balanced and tasty so nothing feels like a chore.
I also broke my bad habit of drinking a daily Matcha tea latte (300 calories) and replaced it with a 40 calorie cup of matcha-ginger-honey cup (which is way tastier actually!!) and 2 slices of dark chocolate. I usually have this after my first or second meal as my only source of caffeine. A #lesson I learned from this is how easy it is to break bad habits by replacing them with something else rather than simply abstaining.
My nightly routine involves a cup of chamomile tea at 12AM while dimming the lights in the room and watching some comedy before sleeping at 2AM sharp. The reason I'm sleeping a bit late is that I want to avoid any disturbance in my routine when I get back to California (3 hours difference).
One #recurring_problem I noticed I have in the past month is that I decide what dinner I'm having right when it's dinner time and I'm already hungry. This is why I ended up choosing generally less healthy options that are closer to my apartment (e.g. the pizza by the slice place or ordering a large takeout).
As a result I have gained 3lbs in the past month instead of losing 2lbs! (194lbs now). #setback
Granted, I think some of those gains are muscle gains because my weightlifting personal records have been going up and I look buffer in the mirror. In my weekly weigh ins, I have started tracking my waist size, chest size and bicep size to ensure I'm accounting to muscle vs fat loss/gains. I also still plan to do my DXA scan once I hit 185lbs.
My #plan to counter this is to plan 7 meals at the beginning of every week (e.g. AFTER dinner on Sunday night). 3 of those meals will be home cooked (see my cooking journey for ideas). Obviously I'll still be flexible if I had a last minute dinner with a friend or whatnot. I think this is a great approach as I can also ensure a good variety and the inclusion of a balance between protein, carbs and fat types; as well as difference in texture and taste profiles which I have found to be important to curb all cravings (planning to write about the importance of that variety at some point).
I am visiting family in Michigan for the holidays tomorrow and in my experience I ALWAYS end up gaining weight during my time there. I won't attempt to lose weight in my few weeks time there, but will try my best to maintain my weight.