## day 38 of 42

Focus up! Thats my lesson for today; focus on this sprint and only this sprint.

I started estimating my remaining sprints leading up to my fight in November. Counting backwards, working out optimum gaps. I started jotting them down in my notebook. I think there were 6. And this depressed me. Seeing such a long road ahead give me a feeling of hopelessness I haven't felt since starting this marathon and sprint framework. SO the lesson there - 1 sprint at a time!

I also had a test body scan on the machine at the gym. I'll do this at the start and end of every sprint from here on to give me some more accurate data to work with. Nothing too surprising in the readings; I'm sitting at about 20% body fat which means my target of low 90s / cruiser weight is pretty spot on. But this also made things look like a mountain - I've got 10Kg to lose which will be the hardest and somehow this seemed to start me thinking things are too hard. 10Kg is hard, its a lot and if i obsess about that number, I'll be in danger of quitting. But if I focus on 3, or 5Kg and a 6 week sprint it doesn't seem so bad. Again, the lesson here is - 1 sprint at a time!

I woke up last night at 3am, this is becoming a pattern and one I don't want to continue. I needed to pee, as I've needed to do every other night I wake at this time. I figured this is the evening protein shake I'm having at 8ish. Tonight I'm not going to drink any liquid past 6pm and see if I get an uninterrupted sleep.

My weight was up 100g today, but as I've learnt - this is nothing to worry about, it happens. And it mostly happens after some intense training and/or elevated salt consumption from the previous day. I trained late in the afternoon yesterday, and it was very, very intense. I can feel a bit of an ache in my shoulder and arms. Boxing is hard. Training boxing, hard for 60 minutes spikes your cortisol which is going to trigger a stress reaction which instructs the body to horde water. Boxing on the heavy bag creates micro tears in your muscles which pull in water to heal. Waking in the night doesn't help either.

I walked 15k steps and hit a personal best for chin ups - 9.8. The .8 came from almost, but not quite getting my chin over on the last one. Pretty happy with almost 10.

My diet was nice and clean; 2 tins of tuna with rice and shredded vege. Not the tastiest meal I've ever eaten, but stacked up pretty well for calories and macros. I had a recovery shake after training and a handful of grapes. Dinner was some grilled chicken and salad - see how I'm living!! No shake tonight and hopefully a nice long sleep and a positive outcome on the scale tomorrow morning.