aramis

My subdermal fat is pretty non-existent, so it is hard to tell. I'm afraid I lose muscle, because exercising got harder than, let's say, two weeks ago.

I'll be damned... just did 1min I felt all my muscles shake from 20th second, but I managed to hold it To be honest, I'd probably would hold 15 sec more, but my lower back was killing me.

W3 D4 - Keep the engine running Workout (running) ✔ - We're losing pressure 2549 kcal, 129 g protein. 5 day average weight: 74.56kg Thursday weight - 73.6kg - sound the alarm! I don't know what is happening, but I don't like it. The worst part is I feel like I'm getting weaker. This may be only in my head (some sort of autosuggestion) but I find exercising more tiring than before. I have a hard time to squeeze 16 pushups when two weeks ago I did my PR of 21. Also - I dig through this and this article. I need to stop being afraid of calories. If I gain some body fat in the process, fine. I'll shed it later. But firstly, I need to stop thinning. New caloric target - 2500kcal. Proteins will stay on 110-130g daily level for now. I might raise it if my kidney tests go green. - Beware the material fatigue No problem waking up at alarm, despite shorter sleep. Computer was turned off at 10pm, then I did some minor chores/organizing stuff for today. Went to bed ~10:45, fell asleep with no problems. Relaxing exercise form Art of Manliness article works for me quite well, and for now I call it enough. Didn't have opportunity to try mental part, but even physical part helps me when I have problems falling asleep. - This thing needs to move After three weeks of research, I came to shockingly accurate conclusions: btw, I repaired my dad's angle grinder he killed while cutting paving slabs.

July 18th Nutrition: Breakfast - none Lunch - chicken with spinach, broad beans, rye bread, apple pie - 936kcal, 72.5g protein Dinner - mortadela in batter, potatoes, napa cabbage salad with mayo - 1245kcal, 18.5g protein Supper - quark with protein powder and fresh cucumber - 248kcal, 38g protein Drinks - black coffee, water. Morning coffee with 200ml whole milk - 120kcal, 6g protein Total 2549 kcal, 129 g protein. Weight still dropping, so I need to eat MOAR! Workout (running): 31min - 3min marching warmup, 10x (2min jog, 30sec walk), 3min cooldown. Stretching afterwards. After a week without running this was challenging, but I'm more than happy I did it. Going back to good habits. Another test will be my two week vacations.

Yeah, languages sometimes tend to kick you in the face only with words connotations and traditional influences foreigners don't know of or understand. But is it the thing here? I cooperate with some German companies in my branch and "gut genug" was never source of any misunderstanding. And we use this term quite often, as we deal with engineering for third party customers who have their own quality expectations we need to meet. Or, maybe it is because Germans have this label of perfectionists? Some time ago, I stumbled on some "happiness in life" guide, and from it one thing just burned into my brain. If you face a choice or decision, determine your expectations and pick the first option that meets them. Don't search for better, just take good enough. You'll be happy with it, as it is something you wanted. But if you skip the good enough option in search of better, you'll never be happy/satisfied with your choice (because there always might be a wee bit better one). This was related to getting new things, but it can be extrapolated on your daily life. In Polish, there is this saying - "better" is enemy of "good". In other words - don't overthink on finding THE BEST option (you won't find it anyway), just take the one that meets your expectations and move on.

Just quick info, full report tomorrow. Today scale showed 73.6kg. This means war!

I feel you. I keep reminding myself that "good enough" is really good enough. There isn't enough of me (or the time) to be perfect at everything. Sometimes you need to just go easy on yourself. My mom sometimes tell me to slow down, leave unimportant things for later because I can't burn myself out - my most important task is to be for my kids and my wife. As your is to be for your boys. And if you push yourself to the moment when you just crash into the floor, you are failing on this "main quest". "Good enough" is really good enough. You may be perfect with something, but not with everything. And now - get some rest

I've been scheduled to ultrasound at August 23rd. But before that, I will take elaborate urine and blood test on next Monday. This should give the best info about kidney functions - ultrasound will be mostly "just in case" checking on any physical changes/kidney stones etc. I still eat proteins, just a bit less. My doc didn't advise me to cut them entirely, just don't go crazy on them. I still eat somewhere about 1.7g per kg of bodyweight.

Ask someone to film/photo you from behind or side when you do push-ups. I was sure I did them wrong (arms too wide), but it turned out my arms are at about 45 degree angle from body, which is fine. Keeping elbows so close to your sides as in this picture is counterproductive, because it excludes some chest muscles from the movement. WOW! I don't think I can do 1 min... gotta try

Arm is all good now - it was only irritation from venous catheter. I could do my strength workout without any pain from it. And the MR scan results? They should be within a week, but this depends. As with every imaging examination, it takes someone to actually look at the images and serach for any unnatural things. And in my case, they search for anything that could cause chronic headaches - so it can be basically anything.

W3 D3 - Keep the engine running Workout (strength) ✔ - We're losing pressure 2033 kcal, 125 g protein. 4 day average weight: 74.8kg Wednesday weight - 74.1kg - lower again... - Beware the material fatigue No problem waking up at alarm. Went to bed around midnight, because I decided to write down my supper ideas and took me bit longer to fine-tune calories and proteins to my liking. All this is because I lose lots of time deciding what to eat, tuning amounts etc. Now I have six different "menus" in 600-620kcal range and around 30g protein each si O just pick one and go with it. I hope it will be time-saver in the evening. And any nutrition fluctuations from random dinners my dad cooks I can work with at dinner time. - This thing needs to move After work went shopping, then ate dinner and did some minor chores at home. Enjoyed my workout and listened to lots of viking/pagan music (Skald, Wardruna etc.). No "afternoon crash"

July 17th Nutrition: Breakfast - none Lunch - chicken with spinach, rye bread - 656kcal, 57.5g protein Dinner - chicken in batter, groats, cucumber salad - 548kcal, 26.5g protein Supper - quark, strawberry and tahini halva smoothie, blueberry sweetroll - 673kcal, 34.5g protein Drinks - black coffee, water. Morning coffee with 200ml whole milk - 120kcal, 6g protein Total 2033 kcal, 125 g protein. Workout (strength): warmup - 5min elliptical 3 x 8 body rows 3 x (15 squats with sand pillow (22,7kg / 50lb) / 16 push-ups) in circuit stretching - bit of dynamic stretch, bit of yoga poses

WOO HOO! Every step forward counts! Yup, look forward, not behind. All you can do with past is to learn from it, and use this to change future for better. No matter he worked on his laptop. He was there for you. That counts. And his point seems very reasonable - if you push yourself too hard, you'll discourage yourself in no time. Smaller steps will lead you farther. So happy to hear that

That would be hard, as I wake at 5:55 and head to work. Anyway, it was yesterday, and it's no use crying over spilt milk. All this whining is only my "all-or-nothing" personality kicking in. I just need to do my workout today and tomorrow, and my momentum will be back. The worst case scenario is I need to repeat one week from my running program, which is totally fine, as I didn't set any deadline to finish it. Yeah, I think that's pretty on point

I don't know much about Academy, but I know one thing. If you don't want to do bodyweight exercises - just DON'T. Don't force yourself - workout should be fun, something you can't wait to do, not a punishment. You are fine with cardio? Stick with it. What is your goal? If losing weight, you will be fine with only cardio, as weightloss is 80-90% nutrition. If building muscle, then resistance is more important. But if bodywieight isn't an option, you can always head to free weight section at a gym and play with dumbbells, barbells and kettles.

W3 D2 Yesterday was dominated by my appointed MRI scan in the afternoon. On the plus side, I did another creatinine level test on Monday and the numbers were way better than earlier - almost within the norm. - Keep the engine running No workout because lack of time (I was back home ~9pm) and MRI tech advice. - We're losing pressure 2062 kcal, 112 g protein. Average weight: ??? Tuesday weight - 74.7kg - lower and lower... I don't like it. - Beware the material fatigue No problem waking up at alarm. Went to bed at 10:30, fell asleep soon after. - This thing needs to move After work there was race with time to get on my appointed scan. I was on time, but it turned out there was a delay due to doctor overseeing administering contrast agent was needed on two spots at one time, so I waited additional hour before scan. This only fueled my "afternoon crash" to the extent I almost fell asleep in MRI machine (regardless of the noise) and couldn't really shake it off again after the scan. Drove home, ate supper and went to bed.

July 16th Nutrition: Breakfast - none Lunch - chicken with spinach, rye bread - 814kcal, 61g protein Dinner - none - MRI required 6 hours without eating Snack - two muesli bars after MRI (around 7:30pm) 254kcal, 3g protein Supper - muesli with nuts, whole milk, protein powder and three nectarines - 874kcal, 42g protein Drinks - black coffee, water. Morning coffee with 200ml whole milk - 120kcal, 6g protein Total 2062 kcal, 112 g protein. Workout (running) - NONE I'm a little mad about it, because it's already my third missed running workout. Two earlier due to war games, and this one because I came back home at 9pm, my arm hurt from PV catheter and MRI tech told me to take easy on me after the scan (because contrast agent)... So many excuses, but I'm still not fine with missing the run.

Oh yes, lots of fun Gonna speak about it with my doc. Thanks for the tip W3 D1 - Keep the engine running No workout - rest day. - We're losing pressure 2017 kcal, 125 g protein. Average weight: ??? Monday weight - 75.2kg I don't see any progress in gaining weight, Libra app also shows declining trend. I suppose I'll keep 2k kcal for this week to be sure, but additional caloric increase will be needed. - Beware the material fatigue No screen after 9pm, went to bed at 10, fell asleep ~10:30. - This thing needs to move Yesterday was more of a lazy day. My mother in law took my hellspawns for a week to her, so it's suddenly very quiet and calm at home - only cats scream at me wanting to play. No pressure on anything, did some chores but nothing big, did my workout but without time pressure from kids demanding TV time or supper. I think it will look like this for couple days, as today after work I go for my MRI and I'll be back home not earlier than 8pm.

July 15th Nutrition: Breakfast - none Lunch - chicken with spinach, rye bread - 656kcal, 57.5g protein Dinner - potatoes and red beans fried with mozzarella, chicken in batter - 804kcal, 42.5g protein Supper - rye bread with sausage, cottage chesse with powidl (plum stew) - 437kcal, 19g protein Drinks - black coffee, water. Morning coffee with 200ml whole milk - 120kcal, 6g protein Total 2017 kcal, 125 g protein. For those interested, powidl is something similar to marmalade, but without additional sweeteners or gelling agents. It's basically plums slowly cooked for couple hours. Purely natural yummyness Workout (strength): warmup - 5min elliptical 7 | 7 | 6 assisted pull-ups 10 neg. pull-ups 15 | 15 | 15 | 15 | 15 | 16 squats with sand pillow (22,7kg / 50lb) /push-ups circuit stretching - bit of dynamic stretch, bit of yoga poses

Hey! Good to see you again With all this recap, I see you are doing helluva work to get back on your feet - and looks like you are doing great Keep it up, I'm crossing my fingers for you

Military gear is easier to carry, as it's distributed over your whole body. Some people use full vests with pouches, but I like battle belt with suspenders (similar to ALICE or MOLLE system). It puts most of weight on hips and shoulders, and doesn't pull you back like ordinary backpack.

He he he... it's also mine weak spot. I HATE wasting food. Even if it's unhealthy, highly processed junk food - it's still food. And cakes are in no means "junk".

Oh man, it's really happy thing! You are doing great, congrats! How's your mood? I hope you feel better, given such sweet results

WOW, such beautiful place! Great to hear you rested, and that kids were fine with this kind of vacation. I can't wait to take my boys to go camping. Maybe I'll just set the tent in the garden to see if they can stand night outside? For now, I need to wait a bit for warmer weather, because the heatwave is gone and at night temps drop to (or below) 10 deg C.

IM BACK!!! W2 D4-D6 - Keep the engine running Workout - Not my normal routine, but 5-10km of walking (patrolling) in ~15kg gear and with ~4kg rifle every day with additional fast movement during firefights, and 3x (10 squat, 10 pushup) circuit on W2D5. No running though. - We're losing pressure 2500 - 2800 kcal daily, with some proteins (rations consisting meat and beans). Average weight: ??? I need to start averaging my weight again as I lost three days of measurements. - Beware the material fatigue This was... funny. Night patrols, catching some close-eye time every now and then, 30 min naps etc. But overall I'm not feeling exhausted by lack of sleep, so it didn't hit me in any negative way. - This thing needs to move Oh man, this was LOTS of movement W2 D7 - Keep the engine running No workout - rest day. - We're losing pressure ~2000kcal, 110g proteins. Back on track with nutrition. Average weight: ??? Sunday weight - 75.2kg - Beware the material fatigue No screen after 8pm, went to bed at 9:30, cuddled and fell asleep ~10:30. - This thing needs to move Came back home from war games, dried/cleaned/organized my airsoft and camping gear. Spent a bit of time with kids, put them to sleep. Spent some quality time cuddling with wife.