Fitness Journey – Week 3

This train is chuggin’ right along guys. I am getting to the point where I am starting to get really excited about my strength gains, and overall body fat loss and it’s really helping me stay motivated and working towards my goals. It really makes it so much easier to continue on and stay consistent with the commitment you have made for yourself when you see progress day in and day out. It really is a phenomenal feeling.

This last Saturday I went over to my parent house for an early Thanksgiving dinner. I fasted all morning and then absolutely pigged out for dinner. I had turkey, ham, mashed potatoes, gravy, rolls with butter, pie, and everything else you can possibly think of. I estimated my total calorie intake at just over 3300 calories for the day. Can you say killing it!? It was for real amazing. Best part about it, I was on point all week long with my calories that even after a big surplus in calories I still lost weight this week! That’s just one of the amazing benefits to intermittent fasting and lifting heavy weights.

Mental Check

Really not much to report here except for after today’s work out and feeling so much stronger than I did even 3 weeks ago, I am excited to continue gaining strength and seeing progress. Excited to see myself a couple of months from now!

I have given some thought about the holidays coming up and I have decided that I am just not going to stress the calories on those days. Thanksgiving and Christmas, there is just no need to worry about it. The mental stress and guilt will cause more damage than the calories will if its only for one day. I plan on just treating those days as my re-feed day that week and just go crazy with my calories and enjoy myself and the holidays. Stressing about it just doesn’t do any good and then you will probably end up over eating while stressing which is just a double negative. This style of working out and eating is a life style, not a hardcore diet blitz. So always remember to enjoy the ride! Are you ever going to eat pie or ice cream again? If yes, then why not do it during the holidays? Don’t take your diet so seriously that you can’t enjoy your life because then it’s just a diet and you won’t do it for a long period of time.

I will say that if you are really concerned about the extra calories. Just do everything you can to concentrate on eating the lean proteins first. Absolutely stuff yourself on turkey and then enjoy some pie and rolls afterwards. You will eat much less of the bad stuff and save yourself a ton of calories if you do that first, trust me. Then you still get to enjoy yourself with the good food and good times.

Week 3 Weigh In

11/20/17 – 182.8

Loss: 1.8 Pounds

So I’m gonna go ahead and give this week a hell yeah! I feel super good about my strength progression as well as my fat loss. I feel incredibly stronger and it really is so much for to see my the weight of my lifts continue to go up and up!

Today’s Lifts

Weighted Pull Ups: 15X5, 10X6, Body WeightX8

Overhead Barbell Press: 135X6, 125X8, 115X10

Dumbbell Rows: 65X15X3

Incline Dumbbell Fly -Rest Pause:  55X15, 55X5X4

Dumbbell Lateral Raise: 25X10X3

Progress from last week on these lifts include every lift except for Dumbbell Rows. I have been steadily increasing the weights of all the lifts above every week. Next week I may end up moving up my Incline Fly’s as well!

That’s all for today’s weekly update. Thank you to those of you are following my fitness journey and please, if you have any questions or would like some help or tips about something specific, I would be more than happy to share what I have learned along the way so please reach out to me! Thank you all, let’s kill it this week!

You’re not getting any younger!

Week 3





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