Working the Process

This has been a very productive few weeks! I've managed to come down around 3% body fat in around 3.5 weeks. Had a couple cheats but for the most part I've been sticking to my meal plan.

• Breakfast: 10oz yogurt, 1 scoop whey protein, 1 scoop Psyllium husk, 100g of frozen fruit

• Lunch: PF Chang's frozen beef and broccoli with 1 cup of white rice

• Dinner: 12oz steak

• Work days I drink a 32oz gatorade

• I've been trying to consistently have 2 eggs as a snack. Pretty sick of eggs at this point

I started an intermittent fasting schedule that had been noon-8:00pm. This week I switched my window to 8:00am-4:00pm. I think that having more time before bed will increase that fat burn, but it has been very disruptive to my sleep. I've been taking more naps which probably doesn't help. This week I'm going to start taking some melatonin so hopefully that will improve.

I'm really trying to stick to an 8 hour window. I think if I hit 18% body fat I will probably increase that window before I increase my calories. We'll see what happens over the next few weeks but I'm hoping I can keep my calories as they are and continue the fat loss. I'm feeling rough. Sleepy all the time, get these metabolic crashes that make me super nauseous, my workouts feel extremely weak. Strength training feels WAY better.

Originally I wasn't going to do another InBody scan for another 4 weeks, but with this rate of loss I'm going to check-in again in 2 weeks. This progress was much better than expected so I wouldn't be surprised if things start to plateau soon. If I need to make some changes I don't want to wait too long to find out. My goal is to be in "maintenance" by my birthday. That's around 11 weeks from now. The goal is to get below 20% body fat, if i can get down to 16% without changing what I'm doing I'd love it. As always the goal is to lose fat not weight. I have done really well to keep my muscle mass while cutting calories. I can tolerate how I feel now. If I need to cut more calories to get leaner, it just ain't gonna happen. I'm not trying to compete, I just want to get rid of my belly. I want to lose my body hair and body fat at the same time!

I'm trying to come up with more lunch time options but for now the beef and broccoli isn't getting old. Still doing my daily walks amounting to 2-5 miles each day. My workouts are pretty stale, but again that is kind of the goal. Work my muscles without depleting them. There is always a temptation to "shake things up", but the importance is letting the process work. That damn process.