I overslept and missed my 7:30 am training session, but fortunately there was an opening at 8:30 so I just did TT W1 workout B today and 5 sets of bike sprint intervals while I waited instead. My shins and quads are going through a bit of DOMS from the DB squats on Monday and the sprints yesterday but my upper body was ready to get back to work.

Meals 1 and 2 were clean, and lunch was at a Mongolian BBQ place with co-workers where I could choose my own ingredients and sauces. I did have two servings, but both were on plan (#1: chicken breast, squid, veggies, small amt of plain pad thai style rice noodles and unsweetened sauce with just a dab of sesame oil; #2: squid, tofu, lots of veggies, same sauces as #1). I will count them as meals 3 and 4.

I’m not losing any scale weight (still hanging out between 138-142), but I look leaner and feel stronger. My three co-workers pegged my weight at 110, 120, and “are you even over 100 lbs?”.

If I can just maintain my weight in this range through my birthday on Jan 18 while resetting my TDEE to the proper 2000-2300 cals/day range and increasing my lean mass, I should have a pretty easy time cutting down to 130 and sub-15% bf again before it’s time to take wedding pics.

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Today’s Workout:
- TT Warmup Circuit (2x)

- TT W1 Workout B
A1) DB Flat Bench Press (2×10 @ 30 lbs)
A2) DB Step-up (2×10 @ 20 lbs)
B1) Elevated Pushup (2×12)
B2) Stability Ball Leg Curl (2×12)
C1) Plank (2×4 reps)
C2) Bird Dog (2×6 reps)

- 5 sets of bike sprint intervals - Lvl 8 (90 sec)/Lvl 12 (30 sec)

- Shoulder and ab workout with trainer, who told me that I was her only client who could really be given hard workouts. Cool! (I saw her give the 15 rep dbell burpee exercise to two other female clients while I was doing my funny plank/bird dog superset. They were sucking wind with 5 lb dumbbells. I told them it could be worse; I have to do that with 15 pounders.

I didn’t get a chance to warmup or cool down before and after my intervals, so I’ll sub with 30 minutes of YF cardio tonight.

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Today’s Planned Eats:
1: 1 scoop dextrose, 1 scoop whey protein PWO shake
2: 1/3 c. oatmeal, 1/4 c. raisins, 3 egg whites
3: ~4 oz. mixed chicken breast and squid Mongolian BBQ stir-fry with 1/2 c. pad thai rice noodles and 2 c. mixed veggies
4: ~4 oz. mixed tofu and squid Mongolian BBQ stir-fry with 2 c. mixed veggies, 1 tangerine
5: 4 oz. baked chicken fingers, 3 c. spinach/Romaine/tomato/green pepper salad, 2 T. Kraft Free Zesty Italian dressing, 30 g. trail mix
6: 2 whole egg/4 egg white omelette with 1 c. spinach and 2 T. salsa

Water: 16 cups
Supplements: 3 capsules Digest-All, 3 capsules fish oil, 1 multivitamin, 1 calcium 600 + D
Calories: ~ 1900-1950 (37% carb/39% pro/24% fat)