My Recomposition to Fruition - Log

[illpinoise]

WEDNESDAY
Weign-in: 175.0 lbs

Intake yesterday: 1970 (206 C, 75 F, 147 P)

Full-body single dumbbell (55 minutes including warm-up, rest, and stretches)
10 minute walk

TDEE: 1650+550+190+150 = 2550
INTAKE: shooting for 1900 (about 500-600 deficit)

[illpinoise]

THURSDAY
Weigh-in: 174.4 lbs

Intake yesterday: 1876 (205 C, 71 F, 134 P), ~600 deficit

10 minute jog, 10 minute walk, 30 minute HIIT

TDEE: 1650+650+190+100 = 2540
Intake: Can play around between 1900-2000 cals (500-600 deficit)

I have a dull pain in my lower back...I need to work on my form in my dumbbell squats and OHP, maybe increase my rest time in between sets.

[illpinoise]

FRIDAY
Weigh-in: 174.2 lbs

Intake yesterday: 1955 (229.6 C / 69.4 g F / 128.4 g P)

Squat, Lunge, OHP, Lunge, RDL, Rows, Pushups, Pull-ups (Single dumbbell circuit including 30 sec to 3 min rest periods as needed).
Warm-up plus stretching in the end, about 58 minutes

TDEE: 1650+500+190+100 = 2480
Goal Intake: 1900 calories (500-600 deficit)

Daughter's 13th birthday today. Officially a quaran-teen!! Gonna celebrate with some cake and wings!!
Wingstop opened in Oak Harbor last night. Wings back on the menu boys!!

[illpinoise]

SATURDAY
Weign-in: 176 lbs

Because of the celebration with wings cake and all comfort food, I decided not to track. At the end of the day I did a guesstimate of what I ate so my intake looked more like this:

8 wings, 1 ranch, 1 large fry = 680+330+400+200
150 g of oreo cake = 600
Oreos (lol) = 160
sour watermelons (20) = 250
Croissants (56 g) = 190
Kit Kat = 240
Milk and coconute water = 160
3200 cals (700 surplus)

5 mile jog in about an hour this morning

Not sure what will be on the menu today but I'm debating on eating on the lower end today. What would you do after a 700 cal surplus?

[illpinoise]

SUNDAY
Weigh-in: 176 lbs

Due to work yesterday , I didn't really have time to sit down and eat. I made a mistake of not planning and ended up not tracking.

When you don't track, you snack!

I probably ate around 2000 calories of junk (cheetos, oreos, breakfast sausages) and 600 calories (maybe?) of shrimp with coconut milk, green beans, and squash. While on the road with the fam, ended up snacking on random things. Bad decision on my part.

50 minutes LISS (really light jogging), 3-4 miles

TDEE: 1650+450+190+100 = 2390
Goal Intake: 1800 cals give or take a few.

My weekends are not relaxing, so I tend to find comfort in a lot of snacky snacks. (sour candies and cookies being my bane).

Time to get back on "track"!!

[illpinoise]

Weigh-in: 175.0 lbs

Intake yesterday: 1857 cals
Macro split: 171.7 C, 83.2 F, 123.2 P

Workout this morning
Single dumbbell squats, lunges, OHP, RDL, rows circuit (with push-ups and pull-ups), sets of 4,5,6,7,8,9,10 with 30 - 2:30 min rests as needed
BPM 130 during rest, 140-160 after sets
Warm up and stretching all in all 55:00 minutes

TDEE: 1650 + 580 + 190 + 100 = 2520
Planned intake: 1900 (500 deficit give or take a few)

Took a trip to Seattle today. Asked wifey to grill chicken breasts for snacks lol so I’m not munching on too much random stuff. Won’t be home till about 10:30 PM to fill in the rest.

[illpinoise]

TUESDAY
Weigh-in: 174.0 lbs

Intake yesterday: 1900 (209.2 C, 63.3 F, 144.6 P)

Have an early doctors appointment and woke up a little late. Not really in the mood today to workout. I don’t like leaving the wife and kids awake to workout. I like to be out of mind and out of sight 🤷‍♂️.

TDEE: 1650 + 165 + 100 = 1915
Goal intake: 1650 (250 deficit)

[illpinoise]

WEDNESDAY
Weigh-in: 173.0 lbs

Intake yesterday: 1650 (135.9 C, 88.9 F, 100.8 P)
Power went out in the middle of the night so I ended up eating 300 cals worth of ferrero rocher vs the protein shake I was planning to have lol. A calorie is a calorie right? hahaha

Single Dumbbell Full-Body (Squat, Lunge, OHP, RDL, Rows, Pushups and Pullups) - 56 minutes total, BPM between 130 (before circuit), and 170 (right after)

I was in a mood yesterday since I missed my workout and with the overall pressures of life, but now I worked things out internally (rationally and emotionally). Always err on the side of caution, something I learned last year. I'm a little more self-aware than I was a year ago (thanks to COVID). I'm more cautious of my feelings which helped developed empathy for others.

TDEE: 1650+550+190+100 = 2490
Planned Intake: 1900 (500-600 cals deficit)

Speaking of caution...this is the organization that I serve in, and I would just like to share with you an opportunity to listen to a live presentation of the Holy Scriptures where I draw inspiration. Anyone from Washington State area especially are invited!!

[illpinoise]

THURSDAY
Weigh-in: 174.0 lbs

Intake yesterday: 1966 cals (500+ deficit)
Macros: 212.9 C, 78 F, 136.1 P

HIIT sprints: 25 minutes
Jog: 20 minutes
Walk: 15 minutes

TDEE estimated: 1650+800+210+100 = 2760 cals
Goal intake = 2100 cals (600+ deficit)

Planning to up my protein a bit today to make up for Tuesday.

It's getting a little brighter here in the pacific northwest, almost time to spring forward!!

Week 1: 176.9 lbs
Week 2: 175.1 lbs

1.8 lb difference from Weeks 1 and 2 (probably most due to water losses). 3 days into Week 3, I'm either at or below last week's average. Back to the grind!

[illpinoise]

FRIDAY
Weigh-in: 175.0 lbs

Intake yesterday: 2117 cals (650 deficit)
Macros: 221.8 C, 84.5 F, 137.9 P

Maybe the 100 cals of sour watermelons with li hing powder right before sleep retained a little bit of water. Or the breakfast sausage and beef tacos that I had today who knows.

Hit the single dumbbell full-body workout for about an hour this time (added another set)

TDEE: 1650+500+100+190 = 2440
Goal intake for today: 1900 for that 500 deficit

Anyone interested to listen in a live presentation tonight at 7:30 PM PST, here's the WebEx meeting info:

Meeting link:
https://iglesianicristoseattle.webex...822a15200d5d53

Meeting number:
146 915 0658
Password:
truth

[illpinoise]

SATURDAY
Weign-in: 174.4 lbs

Intake yesterday: 2087 cals (about 300 deficit)
Macros: 238.5 C, 78.4 F, 132.7 P

Had some nice oreo truffles that my kids made...


Workout: Jog 10 mins, HIIT sprint/jog 20 mins, walk 10 mins

TDEE: 1650+550+190+100 = 2490
Goal intake: 1900 (~500-600 deficit)

Almost done with my 3rd week, maybe 6 weeks in I'll post some progress pics.

https://youtu.be/dQ4CXI7BULE (join the live discussion today)

12 NN Pacific Standard Time

[illpinoise]

SUNDAY

Weigh-in: 174.4 lbs

Intake yesterday: 2530 Cals (about maintenance)
Macros: 305.9 C, 94 F, 143 P

Just felt like eating at maintenance after online meetings, being on the road, coming home by midnight. Munched on some chocolate truffles, candies as soon as I got home.
Saturday and Sundays are just full of online meetings and officework, not much time to just lie down and rest. Instead of working out, maybe I'll just try to take advantage of anytime I can get to rest.

TDEE today: 1650+100+160 = 1910
Goal intake: 1650 (~260 deficit)

Here's to a low carb day!

[illpinoise]

MONDAY
Weigh-in: 172.8 lbs

Intake day before: 1823 (192.6 C, 69.2 F, 128.3 P) (ate at or around maintenance)
TDEE: 1650+500+212+100 = 2462 (Single Dumbbell Full-body squats, lunges, OHP, RDL, Rows) then pushups and pullups, sets of 4,5,6,7,8,9,10 (BPM from 120 rest, 160-170 after set)

TUESDAY
Weigh-in: 172.6 lbs

Intake day before: 2118 (252.2 C, 72.4 F, 135.7 P) (~350 deficit)


Week 1: 176.9
Week 2: 175.1
Week 3: 173.9

Happy with the progress so far. Been waking up late lately due to personal issues, and it kind of messed up my routine, but time to get back on track!

Wifey's birthday this week....thinking of preparing what is called a "boodle fight". In the Philippines you basically set some banana leaves on the table, get some grilled foods, rice, veggie, fruits and just mix it there. Gather around the table and eat with your hands.

[illpinoise]

WEEK 4 WEDNESDAY
WEIGH-IN: 173.0 lbs

TDEE Yesterday: 2554
Intake yesterday: 2044 cals (500 deficit)
Macros: 216.5 C, 73.7 F, 131.2 C

Workout: Fullbody single dumbbell for about 60 mins including warm up and stretching
TDEE Today: 2440
Goal Intake: 1900 (~500 deficit)

Ankles have some slight discomfort, maybe from HIIT sprints 2-3 times a week? Not getting enough sleep during this cut. Wednesdays are when my services start to pick up. Warming myself up for another active weekend!

[illpinoise]

WEEK 4 THURSDAY
WEIGH-IN: 173.2 lbs

TDEE Yesterday: 2440
Intake yesterday: 2459 (about maintenance)
Macros: 317.5 C, 85.6 F, 139.4 P

Workout: Sprints 20 mins, jog 20 mins, walk 10 mins (ankle and shoulder pain went away)
TDEE Today: 1650+600+100+200=2550
Goal Intake: 2000 (500 deficit)

Had to do some office work late so ended up eating Trolli watermelons with Li Hing powder and some chocolate lol.

[illpinoise]

Week 4
Weigh-in: 173.0 lbs FRIDAY (No tracking or workout)
Weigh-in: 176.4 lbs SATURDAY (No tracking or workout)
Weigh-in: 176.0 lbs SUNDAY (No tracking or workout)
Weigh-in: 175.4 lbs MONDAY

Dumbbell full-body work out for about an hour

TDEE: 1650+500+100+190 = 2440
Goal Intake: 1900

Week 1: 176.9
Week 2: 175.1
Week 3: 173.9
Week 4: 174.2


Check out what I ate on Friday, Saturday, Sunday!! Celebrated the wifey's bday!

[illpinoise]

WEEK 5 TUESDAY WEIGH-IN: 175.2 lbs
WEEK 5 WEDNESDAY WEIGH-IN: 173.0 lbs

WEEK 5 MONDAY INTAKE: 1882 CALS (173.4 g C, 86.6 g F, 133.1 g P) (550 deficit)
WEEK 5 TUESDAY INTAKE: 2041 CALS (179.9 C, 91.1 g F, 149.3 g P) (~500 deficit) (

Switching off between HIIT Sprints and dumbbell circuits. I don't use an apple watch to monitor my heart rate, but I check my pulse for 6 seconds in between intervals. I'm usually at the 160-170 BPM range after a sprint or a tiring dumbbell circuit and start the next set / interval when I get down to about 110-120.

Back on track!

Suns staying out longer in the once-dreary Pacific Northwest. Definitely looking forward to brighter days ahead.

Come check out my Church's promo video for a live youtube show on "Habits that can make or break your goals" Saturday, 12 NN Pacific Standard Time. It's not my channel!!

https://youtu.be/LiFyKNwFTu0 (39 seconds only)

[illpinoise]

WEEK 5 THURSDAY
WEIGH-IN: 173.2 lbs trying to bounce back from a three-cheat day last Friday-Sunday
Intake yesterday: 2100 cals (187.4 C, 94.6 F, 161.7 P)

3.5 mile run/sprint intervals for about 35 minutes

Didn't have my good ol' PB protein shake in the morning and went straight to a cheese / chicken quesadilla...3 of them. 1000 cals.

It was glorious but I didn't feel quite myself the whole day lol. having those healthy fats early on is so important (avocado, PB, olive oil, etc.)

TDEE: 1650+500+190+100
Intake goal for today: 1900 cals still! Not quite ready to reduce

[illpinoise]

Week 5 Friday Weigh-In: 173.2 lbs, 1 hour circuit full-body dumbbells, no tracking day before, salmon sinigang
Week 5 Saturday Weigh-In: 173.0 lbs , no tracking / no workout (snack binge on the road), ate salmon and Jalapeno poppers (yum)
Week 5 Sunday Weigh-In: 174.4 lbs, not planning to workout today. had a protein shake for breakfast, maybe get some MCDs for the fam.

So I have some before and after pics. I lost quite a bit of muscle during lockdown (focusing on cardio / hiit and less on strength when gyms closed) and I was embarrassed to show it (my avi was back in April 2019 at about 14%). I'm probably around 20-25% right now. Goal to maintain around 12-14%.

Since I got back to tracking, doing strength full body with whatevers available, after one month, about 3 lbs from week 1 averages through week 5, this is what I have to show. A little over a month of exercising 5 days a week, 3 strength days, 2 HIIT cardio days, maybe 6 days of not tracking / caring lol.

I woke up after a snack binge and a day of no activity (with hardly any sleep) and was pleasantly surprised.

[illpinoise]

Weigh-in: 174.0 lbs

So I've been pretty much on maintenance the past 3 weeks. I've been having a lot of late night mindless snacking while working. But I still track as often as I can. These are my weekly weight averages:

Week 1: 176.94
Week 2: 175.14
Week 3: 173.94
Week 4: 174.23
Week 5: 173.83
Week 6: 174.50

I was shooting for a lb a week, but stress and late night office work has affected me a bit. Still doing full body at least 4 days a week HIIT 1-2x a week.

[scrossmaggard]

I find it’s easier to snack before bed. My achilles heel when dieting to say the least.