Week 11 results [ weekly (total)]
Weight: 2.5 (32)
Chest: 0.5 (5.5)
BF% (calc): 0.2% (8.8%)
Fat loss (calc): 0.8 (26.9)
Muscle gain (calc): -1.6 (-5.0)
These numbers are from Friday as I was away from my scale on Saturday. Weighing in early sucks because my brain goes into cheat mode a day early. I had my share of chocolate on Friday, so I tried to tone down my cheating on Saturday; I guess I'll see the results of that next week...
Another decent weight loss, but it seems like it was mostly muscle loss. I went a little too hard with my first chest work out last week, and skipped 2 kettle bell workouts because my chest was too sore. Got back on track on Friday (40 lbs, 1 set 110 reps). I'm thinking of purchasing an adjustable kettlebell set from Iron Woody. Anyone have experience with this product?
This has been my worst week for cheating (have I said this every week lately). I would say that I cheated on at least 4 of the 6 non-cheat days. I still saw results, but it looks like it was mostly muscle loss. I think that there are 2 reasons for the cheating:
(1) I'm getting close to what I think my "goal" is (~ 15% BF)
(2) I have been trying to have only a protein shake for breakfast for the last 2 weeks.
Re (1): It's sometime easy to "justify" cheating because I've been doing a fairly good job for the last couple months. It's even easier because I've still been seeing results while cheating. I'm trying to put together another whole week without cheating, but it hasn't happened in a couple of weeks. The last two weeks have been especially difficult because I've had a bunch of social activities both in and out of work.
Re (2): Switching to a fully "liquid" breakfast makes the mornings easier. Getting my daughter ready takes less time when I don't have to get up to cook a breakfast. I also have seen the cheat day weight come off faster when I am only having shakes for breakfast. BUT, since I starting doing this, I've also found that I've been cheating MUCH MORE than I did before, especially later in the week. This week, my plan is to keep going with a protein drink on Sunday and Monday mornings, then have a real SCD breakfast (with half a protein drink) for the rest of the week. Hopefully, this reduces my cheating.