Tuesday, June 19, 2018
Updates and Some Plan Changes (Food and Exercise)
So, this still hasn't been the best week. I still haven't gotten back to the gym, the scale is climbing up higher and higher and I feel like I'm drowning in school work so here's a breakdown of things to make this post easier to write up...
1) On Saturday I pulled/pinched something in one of the bad spots in my back by doing absolutely nothing. I did spend almost all of Friday and 90% of Saturday sitting and working on the study guide for ONE chapter. One. It ended up being 75 pages long and there were still 3 more chapters to go so you can see why I feel like I'm drowning but, back to my back.
Anyway, something got pulled and I've been putting heat it on and off since then to try and make it better. It's helping and it's getting there but I've been babying it because I know I have to have it in a good place to hit the gym again.
2) And, speaking of the gym, due to the back issue I've decided to either go back to the optional beginner phase of the LG workout or to switch back my own workout. The beginner phase may not be as challenging as Phase 1 that I felt I was ready for but it's safer on my back to go back to it and it takes less time than Phase 1 and time is something I desperately need for studying right now. Plus, if I don't feel challenged enough I can always make the workouts more difficult by using heavier weights or taking shorter rest time between sets.
Or I'll go back to my own because I can modify and follow that much easier than I can with a workout I didn't create. I'll figure it out as I go but I think I'm fine as long as I'm doing something.
3) And... moving on to the plan that works for me, it's time to return to strict keto. These past 10 days or so I've gotten lazy. As soon as I made the decision to stop weighing myself as often, to up my protein and to stop trying to lose weight, things spiraled out of hand.
I have NOT cheated (although I've been much more tempted) but I also barely tracked and definitely overate and the scale (and how I feel physically) is showing it. I've spent some time going over how I want to do things and reconfiguring my macros again so it's time to get back to being serious about this.
It's not even just for the weight either. I've had a nonstop headache since I started the new macros, then my back went out and I've felt cruddy in general. This happens every single time I really up my protein whether it be with real food or protein powder so maybe my body just can't handle that much protein right now?
Anyway, the updated plan is I'm going back to my macros from when I felt great and was steadily losing weight: 30's-40's net grams and under of carbs, between 70's and 80 's for grams of protein, and around 86 grams of fat.
My macro range for protein is 63 grams minimum to 102 grams maximum with 82 grams being the suggested amount and my fat range is anywhere from 30 minimum to 115 maximum but in the 80's seems to be my sweet spot. Once again, carbs are the limit, protein is the goal and fat is the lever.
These are the macros where my head doesn't hurt, where I feel amazing and where I have tons of energy. If the scale moves down then yay, if it doesn't than so be it as I'm still trying to pay less attention to it but I want to feel good again and I don't want to scale shooting up the way it has.
Also, no more protein powder at all (it just makes me bloated and leaves me feeling sick even with the digestive enzymes) and I'm working on removing the protein bars and shakes except in cases of "emergency." My plan is veggies and protein from seafood and meat and switching to as much unprocessed food as possible.
I think that covers the general plan and updates so now I'm going to get back to studying.