This week in review (17/3/24 - 23/3/24)

Body composition

• Comparing BF percentage to last available data

Body measurements

* second row of each table is simply comparison made to previous week
(using current measurement - past measurement)

Observation

We lost inches across our body, and at the same time - we gained weight and learned our BMR number this week. 😄

Last week I realized I was super close to my BMR target with 2300 calories.

However, since we still lost weight, I didn’t want to leave anything up to chance.

So this week, I consistently hit our increased budget of 2400 calories. Except on one day when I had a few MaccyD’s post breakfast, that day we’re over our budget by 400.

On a different note, we slightly tweaked our right shoulder mid-week, which affect the pool of exercises we could do at the end of the week.

BMR

This is incredible this means we’ve finally learned the number/range (well not specifically) that our current BMR sits at. The range being - 2300 to 2400.

Now, comes the fun part. Creating a deficit in our diet and start cutting with precision.

But before I give you my deficit calories, I want to discuss my current perspective on the subject matter -

When I began this journey, my understanding was you just remain in deficit forever (kind of like reverse main-gaining) and that’s that.

However upon reading and watching literature on this subject - the main thing that I’m realizing now is - you don’t want to be in any of the states (cutting/ maintaining/ bulking) for far too long. Metabolism adoption is something that our bodies are far too adept at and you don’t necessarily want to challenge it’s status quo.

Losing Weight Sustainably

Commonly faced challenge as we’re losing weight is -

1. Blown-up metabolism.
2. Having no clue how to maintain the weight post weight loss and end up if not at the same weight as in the beginning, but in fact more, thus the fabled YO-YO.

So in light of this, here’s a plan that imo prevents that eventuality -

Very simply, you stay in a deficit for a couple of weeks (say 4 weeks), but then you go back to maintenance for a shorter duration (say 1 week) and give your body time to adapt to the new weight.

Then, you just repeat this cycle as many times as necessary.

So, for this upcoming week, I want to slowly bring my calories down to the new deficit of 1900 (it’s a 400 cal deficit). This is important because if I rush through this, given I’ve been eating at around maintenance for some time now, I don’t want to shock the system.

Here’s what I have on mind for now - Mon - 2200 Tue - 2100 Wed - 2100 Thu - 2000 Fri - 1950 Sat - 1900

Super interested to see next week’s stats and understand the difference in stats. Next week will also bring about the beginning of April.

So the entirety of the month, I can be in a deficit and then in the first week of May, I’ll plan and be at my maintenance.

Exercise talk

Another solid week of lifting.

I’m able to see visible improvements in my lifts.

Chasing progressive overload is such a HIGH.

However, I need to remind myself of a quote I heard the other day, that -

your muscles don’t know how much weight you’re lifting, they just respond to tension and stimuli.

And I think I want to hyper focus on my form over everything else.

I want to start tracking my numbers in the gym, however, I don’t want to over-complicate the process that I’m enjoying so much rn.

Conclusion

The key word remains that - ENJOYMENT.

There’s absolutely no point in doing something over and over and over again (especially if it’s something you plan to do for the rest of your life), if you’re not enjoying it.

See you guys next week, Ciao!

— MM.

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