RCR W1D2: A New Low

Low weight, that is…at least for this month.

I weighed in today at 145.4, which is a pound less than yesterday’s starting weight and 3 pounds less than I weighed on September 1. Of course I’ve been doing an entirely different workout up until this week, but what this tells me is that the clean eating is paying off at last. As I said, my body has a very strong tendency toward homeostasis–call it weight inertia–so it usually takes 2-4 weeks for the scale weight to start sliding downwards when I begin a fat loss cycle after an extended maintenance or muscle gaining period. It’s actually not unusual for me to gain a pound or two in the first two weeks of a cut.

Fortunately, I wake up with that sort of gnawing, caved in feeling in my gut every day which is a clear signal that my body has flipped the switch and is in full fat-burning mode now. It’s about time! I mean, it’s great that I’m running just as fast now as I was four years ago when I was 10 pounds leaner and that I actually seem to have some back and shoulder muscles now, but it is past time for me to shed this jiggle and return to my 18% body fat comfort zone. 😉

This morning’s workout was a HIIT run at the gym using the most advanced interval pattern (#3) from RCR. I got in a good run using 3.5 mph as my resting speed and intervals between 5.5 – 9.2 mph for my sprints. I don’t usually do HIIT for more than 20 minutes, so the variety of speeds in the advanced interval workout was a good way to keep my mind occupied during the horror of cardio. I also squeezed in a brisk 3/4 mile walk during lunch. It actually wasn’t as hot as usual today, which tempted me to get my inlines out and hit the garage roof for a lunch hour skate, but there was enough of a drizzle starting up that I didn’t want to risk slipping and flying off a 4-storey parking garage to my ignominious death.

I still need to do a max rep push up set today for the 100 Push Ups program and some additional steady-state cardio. I’m leaning toward some Forza sword drills. It’s like cardio and a free shoulder and upper back workout all in one.

1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 1/6 chicken pot pie, 1 c. green beans, 1/2 microwaved apple
3. 10 almonds, 20 g raisins, 1/2 apple
4. 1 boiled egg, 1 pear
5. 4 oz. chicken breast, 1.5 c. Brussels sprouts
6. 1 scoop Dymatize Elite whey, 1/2 oz. walnuts

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

* HIIT Run – RCR 3 (30 min; 3.5 mph resting speed; 4.5, 5.5, 6.2, 6.7, 7.2, 7.7, 8.2, 8.7, 9.2, and 7 mph running intervals; 283 calories burned)
* 100 Push Ups Max Test (5 minutes)
* 3/4 mile walk (15 min – optional)
* LISS Cardio (20-30 min – TBD after work)