Just adding the food for the day. Spent some time outside in the afternoon catching up on the watering and making a mental list of the things that need to be done in the next few days. Now I just have to hope that the weather co-operates.

Food for the day:

Total: 2406 (27% fat, 37% carbs, 33% protein)

Breakfast: egg white omelet, pecan raisin bread, jam, clementines (301)
AM Snack: protein shake with frozen peaches (254)
Lunch: whole wheat tortillas, turkey meatloaf, cheese, nectarine (546)
PM Snack: blueberry bran muffins (198)
Dinner: hamburgers(2), roll(1), condiments, calico coleslaw (813)
Late Snack: protein shake with frozen/fresh peaches (294)

I warmed up with a 7-min walk outside. Then I did:

A: Wide-grip Deadlift from Box - 85t/8, 85t/8, 90t/8
B1: Bulgarian Split Squat - 30t/8, 30t/8, 35t/8
B2: Underhand-grip Lat Pulldown (Pullover) - 35e/8, 35e/8, 35e/8
C1: Reverse Lunge from Box with Forward Reach - 20e/8, 20e/8, 22e/8
C2: Dumbbell Prone Cuban Snatch - 17.5e/8, 17.5e/8, 20e/8
D1: Swiss Ball Crunch (Long-arm) - 8, 8, 8
D2: Reverse Crunch - 8, 8, 8
D3: Lateral Flexion (Hannah side 3) - 8, 8, 8
E: Prone Cobra - 120sec, 120sec, 120sec

And then HIIT (outside). The heat still saps a lot of my enthusiasm at the end for the HIIT. Workout was 90 mins total.

HRM: 492cals, Max: 171 (96%), Avg: 117 (66%)

Well, that’s the end of Stage 4. I should go and look to see progressions from Stage 2, but at the moment I’m just too tired. Of course, I would have to go upstairs to make lunch… or sit in the nice cool basement. We’ll see.

It was a good workout, felt pretty strong throughout. I’m probably going to take Monday off, starting Stage 5 on Wed & Fri. That way I can recover over the weekend. Since my heel is still kind of bothering me I think I’ll try my usual barefoot summer lifestyle until Wed and see if I can get it back to a better shape.

Being really lazy I’m just going to dump these on to the end of this post. These are the starting weights from Stage 2 in comparison to the ending ones in Stage 4.

From the A workout:

A: Front Squat/Push Press - from 25t to 70t
B1: Step-up (12″) - from BW to 22e
B2: Dumbbell One-point Row - from 10e to 32e
C1: Static Lunge, Rear Foot Elevated - from BW to 20e
C2: Push-up (full) - ? 20 to 24, but form improving
D1: Plank - from 4×15secs to 2×60secs
D2: Horizontal Wood Chop (on floor) - from 20t to 45t

From the B workout:

A: Wide-grip Deadlift from Box - from 50t to 90t
B1: Bulgarian Split Squat - from BW to 35t
B2: Underhand-grip Lat Pulldown (Pullover) - from 25e to 35e
C1: Reverse Lunge from Box with Forward Reach - from BW to 22e
C2: Dumbbell Prone Cuban Snatch - from 5e to 20e

I left out the rest as I really haven’t changed much on these (maybe the type of exercise slightly). Because of my size I find the easy versions of these still quite hard.

Well, I weighed in this morning at 283.2, which is 74.6 pounds from where I started this time, and 123.4 from my top known weight. It’s been a pretty good month, and it should be mentioned that this month included a week of no exercise and eating at maintenance levels (~3000 cals a day).  So, the monthly totals.

• calories per day: 2474, hr monitor: 7535 cals total
• treadmill: 1h 0m, strength training: 11h 10m
• garden work: 1h 0m, walking outside: 7h 50m
• avg daily exercise: 41 mins (243 cals per day)
• weight lost: 10.2 pounds

I’ve changed a couple of entries this month.  The calorie balance number was next to useless from FitDay.  It never really showed anything when it came to weight loss for the month.  This month, for example, my calorie balance was -341/day.  Using that I should have lost 3 pounds.  I suspect it’s because my daily calories burned is set too low, but I’m not going to play with it.  I’ll track intake, calories burned using the heart rate monitor, and average exercise for the day.  All of those things are skewed with the maintenance week, however, so far it hasn’t affected my weight loss. Now I need to think about goals for next month. I don’t set weight lost goals, as I feel I would be disappointed if I didn’t meet them. I try and set goals that will push me, but I can control if they are attainable. Although you can do certain things to help, you can’t force your body to lose weight on a schedule. So, on to the goals for July.

• Eat within plan every day (2400 exercise days (60 mins of something), 2150 rest days)
• Drink water every day (18 cups min.)
• Exercise (60 mins treadmill Tues&Sat, 60 mins strength training Mo/We/Fr)

The exercise remains the same as last month.  I’m still toying with lowering the calories but since I’m happy at the moment with the rate of weight loss I’ll probably leave the levels alone for the month.  September will bring a change in my routine so that’s likely when I’ll modify the calories.  On the first day of September I’ll take a look at these and see how I’ve done.  Wish me luck!