Not a bad day for Monday.
I stayed up later than normal last night updating a few things on my tracking app. I had a late coffee which was probably a mistake. Late night coffee doesn't really give me the cognitive clarity I was craving - it just keeps me awake. When I decided it was time for bed just after midnight I struggled to switch off and sleep. This is probably another area where things have slipped a little bit. I did not have a coffee this evening for build work and I don't really feel any different.
I had a good long walk this morning with thee dog. Ripped over the monkey bars pretty comfortably, I can dangle now OK one handed which is astounding really as I struggled to hold myself up with 2 a few months back. I did a set of 8 chin ups today, not bad, but not awesome either.
I hit the gym before lunch. A nice 30 ish minutes boxing and 40 minutes weights. I added a few extra core exercises in today. Firstly I did leg lifts while hanging from the chin up bar. I can do 3 sets of 15 comfortably - the trick with this one is the down swing and controlling it. I also did the standard reverse ab crunch on the cable machine. I'm hoping when I finally get the last few kg off, I'll have some massive abs poke through - we can all dream.
I am feeling a bit leaner and I think my usual Wednesday whoosh will happen again this week. I'm not sure why, but I've usually been the lightest on Wednesday morning most weeks during this sprint. I do a regular Sunday Strength session, and I'm wondering if this "catches up" a few days later and I discard a load of water. I'm curious now, I'm going to look into this in a bit more depth.
My diet has been near perfect the last 2 days in a row. But actually thinking about that, it really hasn't. I had a few pieces of cheese, a few dried prunes and some a quarter circle of fried and salted pita bread as extras. I've just logged these extras and they put my calorie count up from 2000 - 2400 for the day. Over a week that's 2800 calories which is near enough to a kg of weight I haven't lost! Tomorrow will be better! I'm going to finish this sprint strong. I might not see less than 95kg, but I'm determined to see 95 point something on the scales in the next 12 days!!
Coach Gee here. You're talking about a 'near perfect' diet for two days, then immediately rattling off cheese, prunes, and fried pita that added 400 calories to your day – that's 2,800 'hidden' calories a week, a full kilogram of fat you're not losing. You've identified the problem, the 'extras' that sabotage your deficit, and that awareness is a breakthrough for Project Novantacinque. Your progress on the monkey bars and chin-ups, hitting 8 reps, shows your upper body strength and core are advancing significantly, but until you shut down the late-night caffeine and those 'extras,' you're fighting an uphill battle against that 95kg target. For tomorrow, I want zero late-night caffeine, and every single meal needs to be built around the #Protein_Satiety_Anchor to kill those cravings and prevent those 'hidden' calories.