The Most Loathed

Monday

Sleep

Same as it has been, sleep really well until about 3:30. I made a point to not fall back on my headphones to go back to sleep because I suspect the chime they make when the batteries run down may wake me. I still woke up a couple more times. My final wake up was about 5:15 so I just lounged until the alarm went off. 

My Whoop is showing my recovery about as high as it ever has. It's showing my RHR and HRV both approaching 50, which is where I'd like to see them. I still haven't figured out how to meaningfully manipulate these. 

Food

Yesterday ended as planned, 12 calories over, which I'll count as 0. I was peckish at bed time but it didn't stop me from sleeping so I was happy. 

Today is looking to ring in at 175 under. I'm just going to leave it for now and start accruing some calories to spare.

Training

BJJ - Marathon Monday

An interesting class. We were doing situational drills. We started with mount, you get 2:30 to escape mount. Reset if you make it. At 2:30 switch. At 5 find a new partner. I paired up with Ken (purple). When I took top he was frustrated because as top person you can just pin. So I would make an effort to advance my position, to give him some windows to exploit. That, however, means that I get to make him suffer more. Because advancing that position means I raise his arms over his head and hug his head and arms to my chest, which sucks if you're that bottom person. To can't move and the air is getting smashed out of your lungs. It was good work for me towards my mounted triangle goal. I still trip over myself in the transition. For me, bottom is a pretty easy escape on most people. I feed their foot on either side between my legs. Once I have this lever there are so many things I can do. Today I mostly made space and pulled back to a traditional guard. 

Next was mount with Stan (black). I don't recall a lot from the bottom position but I recall a specific go from the top very well. It's not uncommon for people who get mount to try and keep it but I don't normally do that. I'll take a drop to side control or similar to fight back up but the drill was to maintain mount so, when Stan would start to clear me I would fight to keep mount which meant, a couple of times, fighting harder than normal to just hold that. I was surprised when he just didn't have enough inertia to get to top. The couple of times he was really threatening to get there I would briefly dismount, basically run around him and remount from the other side. He found it frustrating. It was really interesting to me how changing the objective to just holding mount really changed my behavior. 

Next was side control with Rob (blue). from top I tried to move a bit because I can just pin but no one learns anything, but given that i've taught him a lot of what he does from bottom side, it was pretty easy and all I could do to not start slamming submissions. When I took bottom it was a breeze. I took his back a  few times. One of my "escapes" was even to lock in a kimura and force the tap. There were some rounds after that which I don't recall the details of. 

Then we got grouped up for Top-Bottom-Out from closed guard. I was with Ken (purple) and Stan (black). I'm now the lightest person in that group by over 20 lbs. Not a record breaking amount but "oh, how the turn tables have turned". No real details here but setting up the next round.

As we were doing this professor did something I have never seen he went around and gave each group a tennis ball. The rule is you have to hold the ball in your right hand. If you drop it, you lose. Beyond that, normal jiujitsu. Many did this cause me issues. I use a lot of wrist grips and two-on-one grips like a kimura but I lose that with the tennis ball. We did a few more rounds of these but it was an interesting challenge. 

we wrapped with a few normal rounds.

I hung around after and rolled with Stan again. 

Not rolling per say but I am getting a ton of people asking after my weight now and "what's your secrect"? I'm down about 35 lbs but I think, very subjectively, and peoples' comments suggest to me, that even with the maintenance period, my body was still settling into my new weight. 

France

I did seven lessons last night. I'm about to do a few more. 

Getting sick is the worst. Taking it easy is a good call and I hope it passes swiftly.

5 hours ago, Shello said:

Did I mention yet that Peach and I got tattoos together right before Christmas?

pics or it didn't happen

I've been trying to come up with a new tattoo for the year but I've failed so far.

26 minutes ago, Darciana said:

I'm noticing a difference in my training, energy, sleep, and skin. Especially my heart rate. RHR has dropped from mid/upper 60s to low low 60s. Just 2 years ago, I was in the upper 70s and occasional 80s

This is awesome progress

January 1, 2024: 211.9

January 8, 2024: 207.6

Weekly average

12/15 - 12/31: 214.3

01/01 - 01/07: 209.7

On 1/5/2024 at 11:34 PM, Kishi said:

The reactions go a long way toward making it easier for us to support each other, I think.

hear hear. I do occasionally take a look and see if anyone has clicked a reaction. I totally understand when people read but niethe react not comment. Truly no hard feelings. 

Saturday

Sleep

Sleep has been consistently mediocre the last couple of days.I tried melatonin again but I can't saw it felt like it had as big of an effect. I've been falling asleep easily enough but I wake up around 3ish and have a hard time getting back to sleep then it's in an out of sleep from there. I was disappointed to see that it was enough to drag my recovery score down to yellow status. The colors don't seem to mean a whole lot but I thought I might set a new record for myself of four consecutive green recoveries. 

Training

Strength

• Assisted Pul Up -70: 12, 10, 8
• Pulldown 50: 14, 10, 7
• Barbell Shrug 190: 17, 16, 11
• EZ Curl Narrow 40: 12, 10, 9, 8
• Cable Tricep Pulldown (Rope) 45: 10, 9, 8
• Smith Machine Bench 195: 8, 7, 5
• Barbell Squat Sumo 195: 12, 10
• Stiff-Legged Deadlift 195: 12, 10

This is my final hard workout for this meso. Next week is deload which actually worked out well because it's the first Monday of the month so I have extra marathon roll. I may try to make that a deliberate thing for subsequent months. I found it weird that I didn't get sore at all this final week. I would work really hard during a session and feel the muscles exhaust but not DOMS at all. They might feel a little swollen or even sluggish but nothing I would describe as sore. I'm wondering if it is because I capped the number of sets. I did kind of like the model that they use of going from 2 RIR to 1 to 0. Now i'll reset and do it all again. 

I think I'm going to keep sumo squats but ditch any cable movement that uses the rope attachment. I think it distracts me from get getting a really good set in as holding the attachment becomes more of a focus in the second half of the sets. 

Body Weight an insanely low 207.2. I try to rehydrate plenty 

Food

I show myself coming in at 100 under but I did finish off the last two bites of Laura's salmon and extremely loosely guessed at the amount of squash I ate. So, probably right around my calorie goal for the day. The big winner, food-wise was some potatoes and squash Laura roasted in the oven with some dry seasoning on them. Delicious,. I'm having some leftovers with my dinner tonight. 

France

New Item for tracking. We're trying to plan a trip to France for this fall. We're still in the loose planning phase of things. I quickly browsed a Fodor's guide to get some loose ideas. My original plan was to not try and learn French but it just feels rude not to try so I think I'm going to try Babbel. I did a little googling and it appears to be the cool kid now. 

Sunday

Sleep

Same as Saturday, fell asleep fine, woke up at three then it was in and out from then on. 

Training

BJJ

Lots of white belts today so it gave me lots of excuses to try and use my new mounted triangle that I've never finished. I actually managed to get it twice. I did use advice from the video I'm watching and use my hand to grab my own foot to feed it through to the strangle position. I also found that if I do too good of a job setting up the arm triangle and arm bar it actually trips me up. I think that will be my indicator, if I can't get their elbows high enough for the other two, go for this. 

I think the best roll I had was with a white belt. Since he was a white belt I started down. He made the mistake that everyone does and just waded into my guard. I often tell people they don't have to but I also get that it feels like a violation of a social contract. You're both there to train, someone presents a guard, you feel obliged to let them train that. I was having a lot of luck today with just hooking people's legs and jut elevating them over and that's what I did. This put me on top and I easily slid my knee across his belly to mount. I began working his elbows up for the triangle set up. He flipped to his side, taking away the setup I was working on but exposing and easy kimura. I had caught him in a kimura in an earlier roll and turned it into an armbar and it took a bit of effort to break his grip. I didn't want to repeat the same exchange. It seemed like a lot of work plus I try to break it up when I'm rolling with white belts.

I set up the kimura grip for control if nothing else. I started to tug on the kimura but he had a pretty good grip. I gave it a couple tugs and there was nothing there. I realized his hands had a nice gap I could slip my foot through to a leg triangle. I started to feed it and he broke his own grip to pummel back inside and regrip. I realized he had opened his own grip to avoid the triangle. I had an idea. I rethreaded my foot through and as he broke his grip to pummel through I ripped the arm away. He tapped. 

I had invented (I'm sure other people are aware of it but no one told me) a classic Danaher Dilemma. John Danaher is a BJJ coach who likes to set up situations where doing nothing will get you beat but also taking the obvious out will also do it. If they let that leg get through, I'll strangle them. If they break their grip, I rip the kimura. I taught it to the guy I had just done it on. He said he's going to steal it and use it and I encouraged him to. I'm pretty excited to do this some more. 

Food

Assuming I stick to the plan (burger patty and left over roasted squash for supper) I should be 12 calories over, margin of error stuff. 

This week I have one class replaced by a marathon session and a bonus session on Friday. I will not be lifting heavy but i'll do some light cardio in that time (elliptical type stuff). So I should have an extra ~1500 calories to burn this week. I'm choosing to not add that half pound into my budget for the week. 

France

I plan to actually pay for a month of Babble and do my first lesson tonight

5 hours ago, DrFeelgood said:

I love this. I have a spreadsheet for the same thing. I ned to tune it slightly but doing just this kind of comparison is something I've been meaning to do. 

2 minutes ago, Tanktimus the Encourager said:

I know I don't comment much but I'm still really enjoying reading about the rolls.

No worries. I have the same challenge on most peoples' thread. I want to acknowledge them but I don't feel like I have anything to interject. Rolls seems to be peoples' reoccurring favorite so I try to make sure I include something .

Friday

Sleep

I tried a delayed release melatonin last night. I woke up sometime, 2 or 3 or so and knew I was awake but just had no motivation to move. It was like being stoned without the fun bits. Eventually I forced myself to get up and use the restroom but the effort woke me up enough that it took a little bit to get back to sleep but the whole body felt heavy.

Training

BJJ

Before

Got in a nice, easy roll with Ken. he hasn't seen me much in the past couple months since his wife had a baby. He said rolling with me feels like a completely different person. I'm moving more and faster. I did got for my leg triangle setup on him and fail. He was able to give some feedback that I'm not very heavy when I move to the high mount position to finish it. He said "You had a lot of control, I couldn't move, but you didn't punish me for being there". Good feedback and something to work on.

During

Sub today so he was teaching only a couple techniques, the peak out then the counter to the peak out. 

Josh (purple) - I gave him and easy look to work from the single leg. I don't actually recall exactly how we ended but he's getting slower and heavier as he continues to not train very often. I eventually grabbed his foot and ankle locked him. He had a disapproving "that's a new tool in the arsenal". I let him take me down and worked to escape until time expired

Ken (purple) - we had a nice roll. I took top pretty quickly, moved to mount and got both arms up for an armbar but spent too long fiddling around with positioning and he powered me off. I swept him and took top again, set up and armbar. I think I may have even finished it. 

Matt (white) - This is the big white belt I have been working with. I just beat him up a bunch. I think I tapped him 5 times. I pointed out to him that they all came from the same mistake so we worked on it after class

Josh (white) - Similar to Matt, I tapped Josh fourish times, every one was from a single mistake, from top he would leave his far arm loose and away from his body, not realizing I can flip around to that other side and grab that arm and lock him up , I showed him what was happening and helped him learn the counter during the round.

Leo (probably blue) - visitor from LA. Said he had two years of training, and probably. I wanted to make sure I got a round with someone with similar experience to me from an outside gym. I swept him, took top, still won't allow myself arm triangles, he tried to sweep back but I took his back instead. I failed to finish the rear naked. I need to work on those. I've had three this week that I failed at. We tussled around a bit and I attacked his leg with 30 seconds or so to go. I heard "tap" and checked on him and realized I had heard someone in another group tap so we reset and went from leg entanglement, neither of us successfully finished. 

After

Matt (white) - helping Matt prevent me from taking his back constantly. He doesn't protect the space between his hip and should so when we rolled earlier I just snuck around and took his back time and time again. He had lots of questions so I showed him a bit more but tried to not overwhelm him with new info. The big take away for him is don't let me get my arm and leg on the same side between your hip and shoulder or I will submit you.

Stan (black) - It's been a while so I wanted to get a round in. I passed because he let me. He played his usual mummy guard but I shut it down. I think he just fat-man rolled me over and went for kimura but I played defensive while trying to move back to top. At some point I got ahold of his leg and set up and ankle attack as time expired. 

Food

Weight 209.0. I saw 208.9 briefly but it settle on 209. I'm super happy with that. Most of one week isn't enough to get a trajectory on things but if I end week three losing more than 1.5 per week I'm going to push a couple hundred calories back into my diet. 

Laura switched up dinner plans but I had a feeling a switch was in the works and left some calories on the table. I need to go make a protein shake but I, right now, am looking to end the day with a couple hundred calories in the bank. I may have something fun to burn those later, we'll see. 

1 hour ago, TimovieMan said:

Upper range of what I found acceptable

This seems like good news. Congrats

2 hours ago, Kishi said:

I mean, I tell people. It's combat cuddling. I've long had a theory that the reason BJJ is so addictive is because it presents a unique blend of oxytocin and endorphins. Oxytocin is the hug hormone, and I suspect the body doesn't necessarily discriminate based on context. And endorphins happen because of the exertion of the sport. Also, it presents a socially acceptable way for men to engage in platonic touch, which is rare in the States.

 

I don't know if that's true, but as a theory I think it makes a lot of sense.

I honestly think there is something to this. They've done studies on healthcare providers and ones who touch their clients more often have better retention. I think there is something to the fact that the proximity forces the brain to make an excuse for why your so close and the idea that you're emotionally close is as good of an excuse as any. Brains are weird. 

Thursday

Sleep

Sleep was weird. I fell asleep really well but I had a dream where I was asked about how I knew someone in it and I started trying to recall how I met her and I think I woke myself up by legitimately trying to think hard. It took me like an hour to get back to sleep, so 3:15 to 4:15 was poop. Feeling pretty good today though.

Training

Strength

• EZ Bar Preacher Curl 30 lbs: 13, 11, 8
• Cable Rope Twist Curl 30: 20, 18, 17
• Skullcrusher 40: 16, 13, 8
• Assisted Dip -15: 12, 10, 7
• Seated Cable Row 55: 20, 11, 8
• Dumbbell Fly 30: 12, 10, 8
• Dumbbell Lateral Raise 15: 25, 15, 15
• Smith Machine Squat 110: 14, 12
• Sumo Deadlift 195: 18, 14, 7

This was super tough. It's the final week of the meso so is was 0 RIR (reps in reserve) and I tried to do that, I tried to go to technical failure on each set. The lateral raises kind of broke me. That first 25 rep set. Every single set after that felt exhausting. During the sumos, even though they aren't that heavy, I literally would get to the end and just take a knee for a second to gather myself.

Food

I'm going to be coming in pretty close to my calories tonight. I've estimated supper and I'm literally in the tens of calories under goal. Within the margin of error as far as I'm concerned, which is fine, as long as I do supper as planned

Body weight has been 209.x the last Wednesday and Thursday which feels good to hit that immediately. 20 lbs to go and I just got started. 

Still tinkering with my bodyweight visualization. I tuned it up just slightly today. I added a proper label and fixed the weight to goal window to a rolling 30 days. 

9 minutes ago, Sepherina said:

I made myself fee more beautiful and put makeup on. I work from home all day so I normally just use a moisturizer and sunscreen (in the summer). It was nice to not look so “tired” in the mirror.

I have heard that this makes a big difference for a lot of people. I started remote work before the pandemic so I was expected to be on camera, dressed for work and while I enjoyed dropping from a button up to sweatshirt, I do think getting dressed (make up counts) has a big impact on my mental pattern for the day.

1 hour ago, Snarkyfishguts said:

It’s fun how you work together get individually better at bjj. I really enjoy reading about it. 

BJJ is very good about this. Wrestling, growing up, was good about it too but not to the same level. In wrestling we would say "It's a team sport where you compete individually". I think, in wrestling it was assumed your coach would still take you by the hand and walk you through everything you needed to know. BJJ has a higher student to teacher ratio and it's a much deeper, more complex sport. No one knows it all so having a team mate who is good at something teach it to you is a tried and true tradition. Not everyone competes but the idea of us being a team runs deeply. In many case, myself included, I see these guys more than I do my actual friends. And there's nowhere else in the world that it's acceptable to meet someone and immediately lay on your back and expect them to just kneel between your legs and you proceed to basically do a complex, total body hug. So some degree of abnormal closeness is probably to be expected. 

Wednesday

Sleep

Today was my first experiment of giving myself and extra hour on Wednesday morning. It was great. I woke up at 5:11 and thought I should just go ahead and get up. Fortunately I didn't listen to myself. My alarm went off at 6:30 and I was sleeping hard. A bit of a hard wake up but only because I was getting some more good sleep in. My Whoop says I'm green today which is super rare for a Wednesday and I'd say feel like it's pretty correct.

Training

BJJ

Rolled light with Reid before class. It was really light as he was wanting to tell me about his family drama while I beat him up

Instruction

From side control, they roll in and try to grab your hip side leg. Before the hands lock up you do what we call a Camereo Switch. You use your hip side arm to block the near hip, move your body around their head. That arm you placed by the hip keeps them from bellying down but you kind of smash them into it keeping their top arm available to you to grab in a kimura or arm bar grip then do your submission.

The second technique ended up being surprisingly helpful for me, indirectly. Same setup as above but they get their hands locked up.  You can still drop what was you head side leg over their hip and if they go to their knees you go towards a belly down armbar. You can also grab their knee and flip them over you to finish more traditionally. In and of itself, this is unremarkable. What I realized while I was working on this is I hit this position a lot from a different entry. From half guard I hit the kimura and get my top leg over their body and attack the kimura but they get a grip so I'm stuck. This is the same position we were going to witha backwards grip. Meaning, I can flip my grip and pull my partner over my body for a traditional armbar finish. 

Rolls

Reid (blue) - nothing was working for Reid. We started on bottom twice with me easily sweeping and armbaring then taking his back and strangling. We put him on bottom and the moment he moved I was in mount. We did that two more times. On the third time I stopped him and said "I don't know what's happening but something you're doing is just giving me mount". We slowed it down and found that as he turned into me he was dropping both knees to the mat and leaving his hips open. On pure instinct I was sliding my leg across his waistline and mounting. We played with it a little more and promised to work on it again on Friday

Eric (purple) - I started on bottom and managed to get to my knees where he started fighting for his usual d'arce choke but I fought it off and back to standing. In post class rounds we don't usually do stand up so I went back to my knees and he was able to get back to front headlock and I fought it off again, this time combined with a sweep, giving me mount. I went for his arm and lamented that I'm not doing arm triangles. As I started to try and work towards my leg triangle he bumped and we ended up with him in my closed guard and the time ended

After Class

Big Guy (white) - I don't recall this guy's name but he's a 250 lb white belt so I work with him a little. He still gets a little scared in mount. We had a nice light roll to start, I gave some corrections. Then he wanted to learn submissions from side control so I taught him the americana and kimura. We then had another roll. I submitted him with another armbar, as I was trying to get my leg triangle. Then we worked on mount mechanics.

Other

A podcast I listen to called Body of Evidence is doing a miniseries on sports science and are starting wi the utility of wearables. I'm about half way through and it's been a good episode.

11 minutes ago, Snarkyfishguts said:

This popped up on Instagram today and I thought you’d all enjoy it. 

https://www.instagram.com/reel/C1AQbO-oTu_/?igsh=MXdnNDA4cGVwdzJo

 

 

I definitely have the thing he mentions part way through of gaining weight after hard training because my body is retaining water.

Bodies are weird. It's basically the official slogan of these threads at this point

2 hours ago, Snarkyfishguts said:

I've also spent a lot of time visualizing how I want the year to go, and I think that's a mistake for me. I get a false sense of accomplishment in the planning and then I'm frustrated because I'm not THERE yet. So I'm going to take a step back and enjoy each day for what it is and do my best for that day. The year will take care of itself if I do that. 

Are you visualizing the accomplishments or the process? I've found that the former can really demotivate me but the latter helps a lot. For me, for example, if I think about the scale reading 190 and taking that breath or relief, it's actually kind of demotivating. If I think about the meals I'm looking forward to prepping to hit my calories and macros daily, that can be pretty motivating. Not sure how well that translates across other peoples' motivations though. 

28 minutes ago, cn3wton said:

Scale is officially under 300lbs at 299.3 today

16 hours ago, Kishi said:

Feel this. I generally find that lower calorie intakes are much easier/more bearable with the use of protein. Generally, the higher the better.

No question, protein helps with satiety. however, I find that if I'm not on top of it, I'll eat about half the protein I need. Well, I probably eat all I NEED but given that I'm trying to grow muscle and train jiujitsu pretty hard, I want to hit the 1 g/ lb and that requires some effort.

Tuesday

Training

Strength

Week 3, Day 1, final building week before deload. 0 RIR (reps in reserve)

• Dumbbell Press Flat 60: 16, 14, 13
• Dumbbell Press Incline 50: 10, 9, 7
• EZ Bar Row Underhanded 90: 16, 12, 9
• Cable Tricep Pushdown (straight bar) 55: 16, 13, 10
• Cable Curl (Straight Bar) 34: 17, 15, 13
• Dumbbell Shoulder Press (Seated) 35: 16, 11, 9
• Leg Extension 85: 19, 15, 13
• Lying Leg Curl 65L 16, 11, 10
• Leg Press Calves 230: 16, 18, 15

BJJ

Marathon roll, with everyone coming back from a week lay off. I'm not allowing the arm triangle and I'm making a concerted effort to get to let triangle. I only made two attempts on the leg triangle and I lost both of them. I am observing though that people are giving me tons of armbars. I think I finished a dozen of them last night. As I take their arm up for my arm triangle setup (a precursor to the leg triangle) they get nervous and roll to their other side. I slide up and end up in a high 3/4 mount and easily gift wrap them (pull their top arm across their body then reach under their head and pin it there). They panic and go back to their back so I go back to working my leg triangle but once I'm in high mount (sitting squarely on their chest) another round of panic seems to set in and they roll again. At this point I'm sitting on their shoulder, one leg in front, on in back, their elbow is poking up and I have control of it. It's just so easy to slide my arm deeper and scoot my foot around so I have two legs in front of their body. I slide off of them and take their arm. 

I also manage to win a three leg battles. I'm still super clumsy but I do like the kneebar. 

Food

I ended the day spot on for calories. I think Tuesdays are the easiest day for this. We'll see how I feel Wednesday

2 minutes ago, Shello said:

a breakfast skillet so that's what I made for lunch Monday

2 minutes ago, Shello said:

so I made chicken pot pie

You're making me hungry just reading this. Fortunately I have to go to the gym so I can't eat, otherwise I'd be in trouble.

I have my first few books of the year queued up:

I read A Hero Born late last year and found that I loved it. If you want a book that reads like an old kung fu movie, it was designed to be that and I think it does and amazing job of striking the tone. I read the second book, A Bond Undone in December and started A Snake Lies Waiting. I plan to finish the series as my for-fun reading. I then have Richard Osman's The Bullet that Missed and his brand new one behind those.  Then it's back the the entire website's reading project, thanks to @sarakingdom, of trying to read the entire Rivers of London Series.

My wife and I are both reading The Power Broker along with Roman Mars and Elliot Kalan on 99% Invisible. It's a year long project, about 100 pages per month. I'll dip in and out of this book on pace with the podcast. 

My coworkers started a book club last year and they chose The House of Morgan as the new book to start this year. I honestly don't know how many of them will finish it but I'm going to go for it. I stopped by the bookstore yesterday to buy a copy because I realized I would never finish it from the library on time and there appears to be a queue so I couldn't get multiple check outs in a row. Once I'm done here, I have a book on France I want to get from the library. 

On 12/31/2023 at 10:28 AM, Snarkyfishguts said:

I lost and kept off 17 pounds in 2023. 

I also  2 inches from my stomach, and 3 inches from my hips and bum. and one inch everywhere else 

This is good. at 228, I have 62 more pounds to go to hit my goal weight, and I'm not sure how long that will take. Bodies are weird.  I'm starting to really love my weird body.

that's a good end-of-year update. Well done. 

21 hours ago, Darciana said:

I'm a die hard Michigan fan

16 hours ago, Elennare said:

Hello fellow Wolverine!

I assume this a part of the their promos at this point but even as a non-fan, love this song for the Wolverines.

Monday

Body Weight

211.9

A great start to the new weightloss phase. Surprisingly low considering how high it was all of last week. 

Sleep

I slept great Sunday into Monday. I woke up feeling refreshed and without an alarm. I was surprised to see that Whoop listed me in the yellow on recovery but didn't worry about it.

Training

None. I had a couple options but Laura and I hadn't really carved out any time for me to go away and train and it was the last day of my jiujitsu gym being closed so I took it as a day off and didn't stress. 

Food

I set my calories to 2200 and honestly found it easy to stay under that. I ended up pushing to my goal for the day because I downed a couple protein bars late in the day, realizing I had under ate on protein for the day. 

Monday

Body Weight

212.6 

I set my "goal" weight for the week to 215 based on last week running so high. I think I was overly generous. That said, the "goal" is there just to be a slow pursuer, to keep me from getting complacent at a weight so it's fine. 

Sleep

I had some trouble sleeping last night. I think it's because I have been so inactive. I just didn't feel tired. When I did sleep, it felt shallow and I'd wake up feeling pretty good to go but it was still the middle of the night so I'd try to go back to sleep. Whoop says I'm in the green today and I feel fine but not my favorite night of sleep.

January 1, 2024 weigh in: 211.9

Weekly average

12/15 - 12/31: 214.3

I had an extremely high bodyweight week, nearly dinging 216 twice but by the end of the week I had settled right back to my baseline prior to Christmas. No idea what I ate that caused the crazy bounce.  Based on last week's average I set my weightloss phase starting goal to 215, it will lower itself 1  lb per week. I'm planning to do weightloss through the end of March. Ideally I will exceed my 1 lbs per week goal and tap 190 (~22 lbs in 14 weeks). If I can have as much success as I had last summer, this is achievable. Either way, end of March I will return to a maintenance phase and make the decision then as to whether I want to keep pushing down or hold. 

Yesterday (Monday the first) I dropped my calories from 2800 to 2200.