Change in weight (12/29/20 – 1/4/21): -1.2 LBS
Sorry this post came out so late.
Sticking closely to a plan paid off. I checked off every task I planned for in this past week and guess what? It worked! I knew from the start that this week would have some excess and over the top consumption. With New Years in the week, I wanted to still enjoy some of the fun food items we had planned… and I did. But I tried to view this past week more holistically, to use the full week to ebb and flow around the ups and downs of certain days.
The meals we chose for the week were fresh and full of veggies. I wanted to make sure to eat in moderation, or even a little extra moderation to account for the two outlier days. I do not think this is a great way to do every week as I do not want to be over the top stingy for five days just to binge two. No, this was a weekly plan designed around something that happens very rarely. Because of this understanding, my meals for this coming week include pizza, salad, pasta with vodka sauce, turkey meatballs, and all the more veggies. I am not planning around days of excess so will just be planning 7 days of standard, calorie deficit, eating.
It felt really good to hit my consumption goals and to also hit my movement goals. Going forward, I am trying to change my morning routine to allow for morning workouts. Work has been very stressful, and I would like the night to catch up, spend time with my wife, or to take it easy and wind down before bed. So many of my workouts happen after 8pm and I feel this may contribute to my restless sleep.
For this coming week I am trying out 5:30 wake-ups (which I did before COVID came when I commuted), with a 5:45 workout and an extra 30+ minutes of quiet time to drink some coffee and watch the news before my daughter wakes up. I will let you know how it goes.
Next week I am leaving my goals the same, but changing the meal plans to reflect a lack of holiday. I have not set any New Year’s resolutions and talk about why in my post from a few days ago.
Leave a like or a comment. How did you fair over the holidays? Ready to get back into the grind?
How did I do on last weeks action plan?:
- Drink 10 cups of water ☑️
- Track every bite ☑️
- No takeout accept for New Years Day dinner ☑️
- 20 Body weight squats ☑️
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Walk☑️ | Woods Hike☑️ | Walk☑️ | No Walk☑️ | Walk☑️ | Walk☑️ | Walk☑️ |
| 30 Min Ride☑️ | 30 Min Cool down Ride☑️ | 45 min ride☑️ | Strength☑️ | Stretch (long)☑️ | 30 Min Ride☑️ | 45 min ride☑️ |
| Meal Plan☑️ | Meal plan☑️ | Meal Plan☑️ | Larger dinner(NYE)☑️ | Takeout☑️ | Meal Plan☑️ | Meal Plan☑️ |
Action Plan:
Every day goals:
1.Drink 10 cups of water
2.Track every bite
3.No takeout accept for New Years Day dinner
4.20 Body weight squats
Daily goals
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Walk | Woods Hike | Walk | No Walk | No Walk | Walk | Walk |
| 30 Min Ride | rest night. stretch | 45/60 min ride | 30 min cool down | Strength | 30 Min Ride | 30 min ride |
| Meal Plan | Meal plan | Meal Plan | Meal Plan | Meal Plan | Meal Plan | Meal Plan |
Please stay tuned for more updates. If you have been enjoying this, please become an email follower or a wordpress follower. Having this public audience has been a positive motivation for me to continue working towards my goals and so I really am thankful for all of you!
| Date | Change in Weight |
| 12/1* | – |
| 12/2* | -5.4 lbs |
| 12/9 | -5.4 lbs |
| 12/16 | -3.4 lbs |
| 12/23 | +2.8 lbs |
| 12/29 | -1.2 lbs |
| 1/6 | -1.4 lbs |
| 1/13 | -1.6 lbs |
| 1/20 | -1.4 lbs |
| 1/27 | +0.4 lbs |
| 2/3 | -1.2 lbs |
| 2/10 | -4.6 lbs |
| 2/17 | +0.4 lbs |
| 2/24 | -1.6 lbs |
| 3/2 | -3.2 lbs |
| 3/9 | +1.8 lbs |
| 3/16 | -3.2 lbs |
| 3/23 | -0.6 lbs |
| 3/30 | +0.4 lbs |
| 4/6 | -1.6 lbs |
| 4/13 | +0.8 lbs |
| 4/20 | -1.8 lbs |
| 4/27 | 0 lbs |
| 5/4 | +2.4 lbs |
| 5/11 | -5.2 lbs |
| 5/18 | 0 lbs |
| 5/25 | -1.0 lbs |
| 6/1 | -1.2 lbs |
| 6/8 | -0.4 lbs |
| 6/15 | -0.8 lbs |
| 6/22 | +0.8 lbs |
| 6/29 | -1.4 lbs |
| 7/6 | -2.4 lbs |
| 7/13 | +2.4 lbs |
| 7/20 | -1.6 lbs |
| 7/27 | -0.4 lbs |
| 8/3 | -1.2 lbs |
| 8/10 | +0.4 lbs |
| 8/17 | -1.4 lbs |
| 8/24 | -1.4 lbs |
| 8/31 | -0.2 lbs |
| 9/7 | -0.6 lbs |
| 9/14 | -1.4 lbs |
| 9/21 | +0.2 lbs |
| 9/28 | -1.8 lbs |
| 10/5 | -0.2 lbs |
| 10/12 | -1.0 lbs |
| 10/19 | -1.0 lbs |
| 10/26 | +0.8 lbs |
| 11/2 | -1.4 lbs |
| 11/9 | +2.0 lbs |
| 11/16 | -1.8 lbs |
| 11/23 | -0.4 lbs |
| 11/30 | +0.2 lbs |
| 12/7 | -0.2 lbs |
| 12/14 | -1.2 lbs |
| 12/21 | +1.8 lbs |
| 12/28 | +0.8 lbs |
| 1/4 | -1.2 lbs |
* I first weighed myself on a Sunday night and began the regular weigh-ins the following morning
-Ben
a better ben 