Non-scale victory of the week!

Still setting lifting PRs, and I dare say my form has gotten really dialed in so I know they’re honest PRs.

What do you feel you could have done better this week?

I keep meaning to start a relaxation practice like meditation or quiet reading, but it’s been tough to prioritize.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Keep on keeping on: lift 5 days, 70,000 steps per week, 8 hours in bed with lights out and devices off (sometimes sleep just doesn’t happen, you probably know how that goes.) And then there’s Thanksgiving, where the plan is just to enjoy (It’s not a mega food holiday for me anyway.)

Non-scale victory of the week!

Lifts are still climbing, and I finally got that calorie increase I’ve been expecting (over 3,200 now)

What do you feel you could have done better this week?

More vegetables maybe? I’ve had a couple veg-light days

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

I’m really feeling the fatigue, I think it’s time for an active rest week. Get my steps, get some good sleep, and all that, but keep the lifting light if I do any at all

Non-scale victory of the week!

My deadlift is now firmly above bodyweight, 195 for a single and 185 for 5x6.

What do you feel you could have done better this week?

Monday was my first real cardio session in a while. Being more consistent with that could help me lift harder for longer.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Same old thing: in bed around 9:00, eat my bulking calories, keep progressing the lifts.

Non-scale victory of the week!

Deadlifts are progressing well, should be able to hit 5x10 @ 165 this weekend, and then I’ll be pulling firmly above bodyweight.

What do you feel you could have done better this week?

Biggest area for improvement is sleep. Bedtime has been creeping later as my workouts are having to creep earlier, and that’s not good.

How many days did you exercise last week?

5

How would you rate your diet last week?

5

What are your goals for the upcoming week?

In bed by 9:30, otherwise keep doing what I’ve been doing (3150 kcals, 4L water, 10K steps)

Non-scale victory of the week!

Same old same old. Got my workouts in and getting a little stronger each week. Deadlifts felt especially better this week, hoping that in 4ish weeks when it’s time to add weight I can do straight to 185 for my working sets.

What do you feel you could have done better this week?

My weight jumped 2 lbs and stuck there, as it seems to do from time to time. It’s easy to freak out and want to change the plan, but I’m sticking to it. Over the last four weeks I’ve only netted one pound, it just comes and goes in odd ways.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Stick to my macros, work in some less filling foods so I don’t feel so bloated. Maybe have one good solid “junk” meal, like hit up BurgerFi or something. And of course training and sleep, same as usual.

Non-scale victory of the week!

Continuing to progress my lifts, and some of them actually seem to be getting easier now that I have more energy on board, despite higher weight and reps.

What do you feel you could have done better this week?

I’m in mass gain mode now, eating 3100 calories a day, and it’s rather tempting to load up on pastries and stuff just to get my calories in. So I need to work on diversifying my healthy carb sources.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Continue w/ mass gain (3,100 kcals, still trying for +0.7lb/week), keep lifting, take my days off *off*, and just keep at it.

Non-scale victory of the week!

Despite the lackluster results on the scale, I haven’t gone off the deep end or used it as an excuse to keep chowing down.

What do you feel you could have done better this week?

I did take advantage of my freedom a bit and have an extra doughnut or scoop of ice cream. To some extent that was the point of this week, to have some fun and not have to think about macros. But I also wanted to practice good eating on my own, and seeing this kind of weight gain is disappointing, even though consciously I’m sure it’s mostly water

How many days did you exercise last week?

6

How would you rate your diet last week?

3

What are your goals for the upcoming week?

Continue eating without weighing everything and tracking macros, but maybe skip the treats until weight stabilizes.

Non-scale victory of the week!

My lifts are getting gradually better; yesterday and today I hit 5 x 10 in my bench, squat, and good morning, so next week I’ll bump up the weights. I’m also gradually increasing my calorie intake while maintaining my weight around 174 (today’s weigh-in is inflated because I’ve had food & water.) That sounds like a scale victory, but my point is that by eating more I hope to continue performing better in the gym. By year end I’d really like to get those lifts up and put on some muscle.

What do you feel you could have done better this week?

Nothing within the confines of that week, but starting yesterday I’m letting go of tracking and trying to eat more intuitively. I think that’ll do me some good psychologically. I could really afford to loosen up and have a burger now and then.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Eat intuitively, try for maintenance-ish (~2,600 calories) but without food tracking (in other words, assess progress using bodyweight changes over the longer term). Principles: eat when I’m hungry, stop when I’m not, get plenty of protein. And of course do the other stuff: train, sleep well, have fun.

Non-scale victory of the week!

The March back toward maintenance is going well. I’m eating more each week, holding steady on weight, and my workouts are progressing.

What do you feel you could have done better this week?

I still stress a bit over changes to my plan. While I have the calories to work with, I should try to be more flexible and be prepared to move things around when plans change.

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Continue eating well (2,400 kcal), exercising, and sleeping. Have a little fun though; this last diet was kind of rough. To that end I’m starting with a protein dessert shake from a local coffee stand (pictured below.)

Non-scale victory of the week!

Continuing to feel better on higher calories, up to 2350 as of yesterday, and if my weight continues to hold steady I should be at 2,600 by the end of the month.

What do you feel you could have done better this week?

I did a fair amount of sitting on Sunday because my wife had said previously that she would join me for a walk. At some point I need to cut it off and say, “I’m going for a walk at noon, you’re welcome to come with.”

How many days did you exercise last week?

6

How would you rate your diet last week?

5

What are your goals for the upcoming week?

Focus on sleep. We’re coming up on solstice, and I want to make sure I’m getting enough quality sleep.