I am a big fan of legendary strength coach Dan John, he is a wise man when it comes to athletic and strength performance and actually his life hints and tips about family, friends and fatherhood have helped me very much since becoming a father almost 4 years ago.
He recommended to do lists, writing done all workouts and weights you lift, your current weight and anything that you do during the week to really understand what life throws at you and how things like the butterfly effect will effect you week to week.
Now, I'm not a dab hand at long written internal pose, however since January, I get my notebook and jot a few things down under headings.
1. Current weight at the beginning of the month
2. |Daily calorie intake I wish to hit that month
3. Good days
4. Tough days
5. Things I've learned
6. Quotes
7. Budget
I will do a full post at the end of the year in what I've learned this year and even looking back the last 9 months, its actually surprising what you have forgotten and you can see trends and patterns in when and why things were good or bad that month.
In January 2023 I weight 73.1kg and I wanted to increase my weight to add some more muscle.
So I increased calories and by April 2023 I was 79.3kg that's around 13lbs of added weight muscle and body fat.
I felt a little sluggish and I didn't feel my normal vibrant self so I decreased my calories in May, June and July and at the beginning of August I weighed 76.8kg.
I was reading a lot of Rusty Moore's work and I decided to try his aggressive fat loss just to see if it worked. And to really test myself with it. It is only recommended for 4 - 6 weeks NO LONGER
So at the beginning of August I started it at 76.8kg
On 1st of September I weighed myself and I am now 72.7kg.
This was not changing the way I workout.
3 - 4 30min strength workouts a week
and occasionally a fitness class on a Sunday
I did not change anything else except how many calories I was eating.
Fat loss happens in the kitchen.
I have now increased my calories back where I think they need to be to add a litle more weight and feel fully comfortable with myself.
During this up and down weight experiment of the last 9 months adding weight and then removing it, it had an effect on my moods and sleep. So you do need to be careful in how much you eat, either over eating or eating less than your body actually needs.
I have realised that I sit most comfortable at around 75 -77kg, that's were I feel the best version of myself.
People are different.
I'm sharing this because I believe in what I do and what I say
Drink Water
Eat protein, fruits and veggies,
Treat yo'self once in a while
Strength train at least 3 times a week
Go for a walk
Show up
Be consistent
Eat Well
Do your best
- Chris
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