144.2 lbs this morning, or around half a pound down from yesterday. Gotta love coming off TOM when you’ve been on target with meals and workouts–the weight just feels like it’s dropping off in chunks overnight. I kicked off the day with 30 minutes of Forza sword drills and have completed my lunch break stroll, but the HIIT run had to wait until after work — actually, it waited until after the 8:30 – 9:40 PM EST Red Carpet Ready Club live chat with Valerie Waters and a dinner of chicken and peas, too.
I did eventually haul my butt back out of the house and to the gym to run, though. I’m already down to 93 out of 100 points on the JSF September 100 Challenge and could not bear to report another -1 point for skipping a workout. By the way, in case anyone is interested, sign ups for the October 100 challenge are open now at John Stone Fitness. Check out the link for more information about what it entails.
And for those wondering about my current caloric intake, I have been averaging between 1450-1700 calories per day on both the Muscle & Fitness plan and Red Carpet Ready. My breakfast is relatively low in calories, but lunch, dinner, and my late evening snack make up for it. I also have one planned cheat item (that can be a single off-plan carb or protein) and one full cheat meal per week.
In line with the bonus mini-challenge this week at Pink Dumbbells where we were asked to assess our performance so far on our September 1-October 31 Lean, Mean Halloween challenge through the eyes of a trainer working with a client, I’m using a new mental trick I borrowed from one of Dave Ramsey’s catchphrases about personal finance to keep myself in line during this cut. Here it is, slightly modified:
“If you were in charge of the operations of a company called You, Inc., and it was your job to make sure You, Inc. followed its business plan (program) and didn’t outspend (eat) more than it earned (exercised), would you fire yourself?”
I think of this every day now when I consider going off plan–usually when I get home from work or the gym at night and feel myself wanting to go for some cereal instead of my planned dinner and snack. I am an excellent planner and manager in every aspect of my life sometimes except my diet, even when I KNOW I need a consistent DAILY deficit to reach my goals.
Looking at this in terms of a business I am running or job responsibility puts it into perspective for me. I cannot win if I keep going into caloric debt every day, and I cannot out-exercise too many days of overspending on shoddy food choices.
Or I think of it this way:
If I were an up-and-coming star hired to play a breakthrough role in a new movie that would require me to be in stellar shape because I would be wearing a bikini, a skintight patent leather outfit, and a slinky, backless evening gown during the course of the filming, would the director fire my workout-skipping, snack-sneaking booty because I wasn’t willing to follow a trainer’s proven nutrition guidelines and exercise plans for just six, short weeks of my 4680 week life?
How stupid would I be if I let that happen?
Now let’s address one of the topic of dietary self-sabotage, my main bugaboo with any plan. Here is something I have to keep telling myself:
Psst! Hey you! Yes, you with the guilty look on your face.
Do you really need to eat that
The mint chocolate chip and Moose Tracks ice cream, the slushy drinks with umbrellas in them, the seasoned curly fries, the big bowls of ethnic noodles (Italian and Asian are my downfall) and the Dove dark chocolates will still be there when you look more like Catwoman than the Sta-Puft Marshmallow Man’s little sister. Say all you want about America’s economic woes, but I have not noticed any shortage of food of any kind out there on the shelves.
If you don’t eat it now, it doesn’t mean you never get to have it EVER. We need to let go of this asinine and completely unfounded subconscious dread that if we can’t have a treat now, it will disappear from our plane of reality forever, leaving us with nothing but plain chicken breasts and steamed broccoli for the rest of our lives.
Sounds ridiculous, right?
But that is how the silly, female brain thinks when it’s facing what it perceives as long period of deprivation on a diet. Recognize that there is a prehistoric part of your psyche that harbors this goofy notion, and you will be much better prepared to fight it.
And to succeed with whatever program you try.
1. 60 g dried cranberries, raisins, and oatmeal; 3 egg whites
2. 4 oz. roasted chicken breast, 1 c. green beans, 1/2 c. garlic cauliflower mash, 1/2 pear
3. 10 almonds, 20 g raisins, 1/2 pear
4. Cranberry walnut protein muffin (8 cranberries, 1 T. chopped walnuts, 1 scoop oatmeal, 1 scoop protein powder, 1/2 t. baking soda, 1/2 c. water)
5. 3 oz. skinless roast chicken leg, 3/4 c. peas
6. 1/2 c. light soy milk, 1 scoop protein, 1/2 oz. walnuts or almonds
Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules
* Forza warmup drills (30 min; 250 calories burned)
* 3/4 mile walk (15 min)
* HIIT Run – BFL style (3.5, 6, 6.7, 7.5, and 9 mph; 30 min)