Last week, I posted EMERGENCY RESET! on this blog. In it, I confessed my recent laziness and offered a plan to fix it. The following sections recount my progress thus far. At the end of each week I'll summarize my activity and what I've learned.
Friday, May 22nd - Day One
So it begins! The day started slow, so I didn't do my 7-minute workouts yet, but that will come this evening. Breakfast was a simple egg scramble with a sliced tomato topped with Maldon Sea Salt Flakes. They're the most amazing kitchen discovery you'll have all year. Order a box. Do it, seriously. With breakfast I also drank 750ml of water. I started using Plant Nanny to track my water intake. It's an adorable habit app where you water your plants every time you drink a glass of water. There are achievements, different plants, pots, environments, and more. I'm already staying better hydrated because of it. Post-shower I did a weigh in; moving forward, I will try to do these before showering so my body isn't holding excess water. For the scale I'm using the fancy Omron Body Composition Sensing Monitor and Scale. From the research I did, this scale had the best features for the price. It should be noted, though, that different scales often calculate things differently, so your body fat percent might read 18% on one scale and 19% on another. The important thing is that you stick to the same scale to at least have consistency, even if it's a little off.
19.1% body fat
1847 resting metabolism (calories burned per day)
46 body age
7 visceral fat level (fat stored in the abdominal cavity)
For the record, I'm 6' 0.5" and have a large ribcage. I'm not sure what calculations they use to get my body age, but that will be an interesting stat to track as these two months progress.
Mid morning I had a handful of mixed nuts and another glass of water. For lunch I had a short rib burger in a lettuce wrap with brussel sprouts and broccolini from 8oz Burger & Co and another glass of water. So far so good. I'll be wrapping the work day up with two more glasses of water and maybe some more nuts if I'm feeling frisky.
Back at the apartment I had a tomato chicken dinner with curry coconut cauliflower. I also did a brief workout (7-minute workout and 8-minute abs followed by some extra side planks). By the end of the day I had drank all the water I needed, according to Plant Nanny.
Saturday, May 23rd - Day Two
I'm already feeling great this morning after having such a solid first day yesterday. Starting the day with a weigh in and plenty of water.
19.5% body fat
1836 resting metabolism
46 body age
6 visceral fat level
Today's breakfast is a bell pepper onion veggie stir fry with scrambled eggs and spinach on top. Breakfast of champions; full of protein and nutrients. For dessert, another full glass of water.
For a late lunch, we threw some leftover chicken and veggies into some corn tortillas and called it done. Then added some avocado and hot sauce for extra deliciousness.
That evening, Maria and I did a short workout: the 7-minute workout followed by 15 minutes of leg exercises, 8-minute abs, and the 8-minute stretch. Shortly thereafter for dinner, we have spinach patties with a fried egg and eggplant broccoli slaw with a sliced tomato. It was a gourmet vegetarian dinner than would impress any carnivore.
Since it was a Saturday night, the lady and I decided to go out for a couple drinks. One glass of wine at home, one Rainier on tap at Redwood, and one Storm Fizz at the Knee High Stocking Co (a hidden speakeasy nearby). A total of three drinks, with lots of water drinking between each.
Sunday, May 24th - Day Three
Day three already! I woke up at 8am by my own devices somehow. Time for a weigh in, a protein-heavy breakfast, and some more stretches. My legs are hurtin!
18.3% body fat
1843 resting metabolism
46 body age
6 visceral fat level
Looks like this morning I am up a pound, but my body fat percentage is down a percent. My muscle has also increased by nearly one percent. Overall I would say that's solid progress, especially for it only being day three. I'm really trying to do these weigh ins at the same time every day (first thing in the morning after using the restroom, but before breakfast).
For breakfast was the standard egg veggie stir fry. Later, at Folklife, I had a chicken burrito. We searched around for healthy options at the festival and that was one of the best bets. I should have opted for no flour tortilla and no rice, but a man's gotta eat! My unbridled self would have gone for chicken fried rice or a block of greasy french fries, so the burrito was still a step up. We did bring some drinks to share, though. Between four people we split a 32oz Rolling Rock, a dry cider, and an unfiltered sake. You know...normal festival drinks. Haha. I also had a beer at the beer garden.
That evening, I had some chicken veggie leftovers before meeting friends for sushi. At Octo Sushi I had two sushi rolls. Again, should have avoided the rice, but at least I didn't get any sake like I normally would have. After sushi, we met at a friend's apartment to have a quick shot of rum before going to a Glass Animals show at the Neptune.
Today was the most off track day yet. I didn't eat as well as I could have and I had three drinks. But because I'm keeping track of my drink totals by calendar weeks, I have two more drinks available until this Saturday at midnight.
Monday, May 25th - Day Four
Memorial day! Slept in until 9:30, had an egg, lentil, veggie breakfast, and bought a drip coffee from Starbucks (thanks Mom for the gift card!).
46 body age
6 visceral fat
Believe it or not, my body fat is dropping by nearly an entire percent over the last three days. This trend will obviously not continue at this rate, but it's exciting to see such results this quickly! My body age hasn't budged, though.
Midday, Maria and I went to the apartment gym for some calorie destruction. For the first time in ages, I ran a full two miles without stopping. By mile 1.75 I was nearly dying, but I pushed through and felt so good afterwards. After that, we stretched for about 15 minutes.
Late lunch was a quinoa veggie stir fry with a spinach patty. Dinner was chicken and a different quinoa veggie stir fry.
Tuesday, May 26th - Day Five
This morning was hard to wake up to. After a three-day weekend, the body gets used to sleeping in until 9am.
46 body age
6 visceral fat
The fat measurement is up nearly a percent today. I'm going to assume that that's just an outlier. Or maybe the two days of light drinking and one day of eating relatively poorly on Folklife day took awhile to set in. I'm not too worried about it.
I haven't been listing every glass of water I've been drinking, but I have been intaking at least 3,500 ml of water daily. The app I mentioned on day one, Plant Nanny, has at least doubled the amount of water I drink. Before, I was probably technically dehydrated most of the time, but now I'm feeling great and my appetite is less intense.
Breakfast was leftover veggie stir fry with scrambled eggs on top. Lunch was spinach patties, veggies, quinoa, tomato, and cucumber.
This evening at 7:15pm I finally returned to the kickboxing gym! It was 60 heart-pounding minutes of intense organized violence. Violence on my own body, that is. The class starts out with a quick stretch, then goes right into a cycle of pushups, squats, mountain climbers, burpees, and so on. Once we're all sweaty after about 15 minutes of warmup, we start wailing on the bags. The instructor gives you a combo of punches and kicks, then you execute for three minutes. Rinse and repeat for the next half hour. The last 15 minutes was partner work. You pair up with someone and take turns doing different combos. By the end of the hour, my body was beat. The first time back is always the hardest.
If that sounds interesting to you, check out the Alpha Martial Arts website! They have a dojo in Capitol Hill right next to Trader Joe's on Madison. For $50 you get an introductory session and two weeks of unlimited classes. After that, you can sign up for an unlimited membership or buy a loaded card with classes that you can use at your leisure. If you inquire through their website, tell them Eddy sent you! I'm not certain, but I think I get a couple free classes if someone signs up through me.
Right after the kickboxing class, I had a Clif Bar and coconut water. Neither of those foods are on my list of acceptable foods, but I was in dire need of some protein and electrolyte-filled hydration.
For dinner, we were lazy and walked to Fogon for some easy, healthy-ish Mexican food. The tortilla soup I got was cheesier than I should be eating, but the description looked healthy.
Wednesday, May 27th - Day Six
Almost done with the first week! I'm proud to have stuck it out so far. The last few times I've tried a drastic diet and exercise routine, I quickly fell off after a night of drinking or a lazy Saturday full of pizza and burgers. But this time I have a whole new level of accountability; namely, the $300 I put on the table.
To get things started right, I did a quick stretch and the 7-minute workout - always a good way to start the day.
Today's weigh in was identical to Monday, which is a little strange that it would be exact. But I'm thankful that yesterday's outlier seemed to be an erroneous blip. At the end of all this I'm going to make up some charts to illustrate my progress.
46 body age
6 visceral fat
Breakfast was leftover seafood fajitas mixed with lentils and scrambled eggs. So delicious. At work I had a half cup of coffee with some cream. This is a habit I would like to squelch entirely, but at least I've whittled down to just half a cup per day.
Today's lunch was a cacophony of things. A can of chunk chicken, frozen mixed veggies, coconut curry cauliflower, corn tortillas, and a tiny slice of blue cheese. Strange? Yes. Delicious? Also yes.
Thursday, May 28th - Day Seven
Last day of these first seven days! And man does my body hurt. Let's get things started with a weigh in.
45 body age
6 visceral fat
Hooray! I'm now one year younger! And 2.4 lbs lighter than yesterday. That might be because of the different amounts food passing through my body depending on when I had dinner the night before, but it's probably water weight. I've been drinking tons of water and eating a decent amount of salt, which holds the water in my body longer.
To get this day started off right, I ran a mile in about 9 minutes, which nearly killed me. After the cooldown, my right foot had a twinge of pain in the bottom arch area. Not good.
Breakfast today was lentils, fajita veggies, and three organic chicken eggs. I go for organic eggs since they are nutritionally superior to the standard egg (source). Lunch was refried black beans, tuna, veggies, and three corn tortillas. Dinner was a mustard veggie stir fry, a fish patty, quinoa, and some avocado. An hour later, craving sweets, I had a small glass of almond milk (about 6oz) and some sweet potato crackers with some almond butter mixed with cocoa powder.
Because of the pain in my foot today, I postponed my kickboxing session today. I don't want to put extra pressure on this minor injury and turn it into a real problem.
So now that I've completed my first week, I thought I should show the trends that have come out of this. See the following three charts for the three most interesting stats (weight, fat, and muscle).
Body Fat Percent
Skeletal Muscle Percent
While none of these charts are smooth, they all point in the right direction. Because I'm working out almost daily, my muscle mass is expected to increase as my fat decreases. This exchange of fat for muscle will make my weight potentially increase over time, as muscle weighs 18% more than fat, per volume.
This coming week I'm going to try using less salt on my meals to see if that impacts my weight. Otherwise, I'm going to keep going to kickboxing, running, doing the 7-minute workout, eating right, and drinking tons of water.
If you've made it this far, you now know quite a bit about my routine. Did you like reading about it? What would you like to hear more or less about? Leave some feedback in the comments so I can make next week an even better read!