Weigh-in Results – Week 191
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I definitely notice more definition today.
Today’s weight: 213 pounds
Total weight lost since January 2009: 131.2 pounds
Physical activity over the last week (a snapshot from an average day):
As you can tell, I’ve made an effort to burn more calories on a daily basis.
My daily schedule as of today looks like this: wake up at 4 AM — in the gym and working out at 5. I’m not at the gym at 5:05 or 5:03, but literally lifting my first set of weights at 5:01. I’m at the gym until 5:45, at which time I’ll go home and get ready for the workday. After arriving back home from work around 5, I’ll normally do some household chores, make dinner, and eat anywhere between 600 and 900 calories around 6 PM. Dinner is slightly larger than breakfast and lunch.
You might often be told by people that your meals should get smaller as the day goes by (big breakfast, small dinner) and while that’s true, it oftentimes isn’t very realistic or sustainable. I’ve got a family. I’m hungry from a very long workday. I’ll burn even more calories after dinner, so I’m unapologetic about eating a large meal. Losing weight is all about calories in versus calories out at the end of the day, after all, not workday. I won’t recommend unrealistic advice. Just don’t skip meals, eat a good-sized breakfast, and allocate your calories how you’d like.
After dinner, as I said, I’ll work to burn even more calories. It won’t be very intense physical activity (as you can see from the graphic above) and usually just involves playing with my daughter outside — soccer, basketball, a game of tag, etc.