Late start to this challenge, life has been advancing quickly and I've only just now found this moment between sprints to breathe and refocus. I've been subsisting almost entirely on sugary junk food and cold medicine for the last few weeks, and my physique has certainly taken the hit. With MFG and the Minions beginning their summer travels tomorrow morning now is a golden opportunity to invoke the Way of Pain™ and recover some of the progress I've made this year with strength and weight loss.
After having recently thrown all common sense, discipline, caution, and decency to the wind regarding my food intake, I've decided I need a slightly simpler approach to the coming few weeks. And since I'm going back in to reluctant bachelor mode there really isn't any pressure to vary the household menu. To that end I'm going to embrace weekly food prep in full. On Sunday I will prepare all of the meals for the following seven days using a total allotment of kcal and macros for my programmed fat loss targets and then splitting them up. This will have the added benefit of not needing to track, log, or count anything during the week--all will be done ahead of time and in full. Hopefully it will work as a set-it-and-forget-it style of nutrition that makes it easier to stick to my goals. To whit, I'm sticking with my usual basics:
- Drink. Water only, no soda or diet soda, all day every day. I need to keep my hydration up to curtail the snacky cravings.
- Eat. As outlined above. Desired rate is 1% of total body mass per week burned, and at my typical activity levels that calculates to 1920 kcal per day of clean whole food, mostly meat and vegetables. I will also be incorporating brown rice, my usual wheat toast at breakfast (for fiber), eggs, avocadoes, and almonds. For supplements I'll add a daily Vitamin D to my protein powder and I'll take a fish oil capsule with each meal. All other nutrients need to come from the food itself.
- Exercise. Sticking with my current (though suspended for the last two weeks) 5/3/1 beginner's program with cardio every other day. I'm abandoning running for now to keep my knees healthy, but I'll continue to walk while looking for HIIT options.
- Rest. Spend deliberate time recovering from exercise and make sure to get a full night's sleep every night. This is always the hardest thing for me to do when my family is away, but I'm determined to make it work this time.
That's it. Simple stuff. I'm tracking my goals and my workout plan in my standard spreadsheets, and I'll try to make daily progress reports in the thread. I don't know how much I'll be able to follow y'all this time, but I'm still rooting for each of you! Time to get back on the horse.