Week 2 8-14th of Februry.

I started on the 1st of February weighing 87.5kg, 86.3kg on the 8th and 85.5kg on the 15th of February.

Let check my week weight curve:

Tuesday: 86.9kg, dropped 600g

Wednesday: 86.4kg, dropped 300g

Thursday: 85.3kg, dropped 900g

Friday: 84.9kg, dropped 400g (EXTRA REST DAY)

Saturday: 85.6kg increased 700g (REST DAY)

Sunday: 85.6kg, maintained weight. NEVERTHELESS I LOST 1kg in comparison to Sunday the previous week.

My strength levels:

The exercises I use to check on my strength are the Back Squat, Good Mornings, Thrusters, Deadlift, Jerk press and Front squat.

Back squat: I work it in 3 different modalities

4 sets 1-3 reps 95% of 1rep max, I managed 4 sets of 3 reps with 120kg, Set 1, 2, 3 and 4. I did 2 reps had a break then the last remaining rep.

4 sets 6-8 reps with 3" pause at bottom of squat, I now managed sets of 10 with 90kg.

4 sets 10 reps 85-90% of 1 rep max, I did 4 sets of 10 102.5kg UNBROKEN. I CRIED IN 3rd set as it was challenging and I had to give my whole.

Good Mornings: I am now at 4 sets of 5 with 50kg and did 4 sets of 5 with 60kg on Sunday.

Thrusters: I was at 4 sets of 5 with 50kg on Thursday and did 2 sets of 3 60kg thrusters on Sunday.

Jerk press: I am now at 4 sets of 5 with 50kg.

Deadlift: I managed 4 sets of 10 with 80kg, so moved up to 3 5 95kg deadlift on Wednesday. Sunday I increased the weight and did 5 sets of 3 with 100kg deadlift.

Front squat is now 3 sets of 5 with 60kg.

My mood: has been great, I truly felt more positive about everything. I didn't have to worry about food. I did overeat because of a lack of planning and not because I was hungry or desperate to eat.

Feeling good helped to spend better quality time with my almost 4 and 2 yo boys, Milo and Noah. I can enjoy better the time I spend with my wife and I am more focused in my BJJ and my work in general.

My conclusions and general sensations:

Nutrition:

It has been a very positive week, with a better control of my food intake. The number one rule is plan, then divide your days in meals and allocate a calorie top for each meal.

In my case, a breakfast, a post workout meal, a lunch, 2 snacks and dinner, and the calorie allowance for each meal is as follows.

1000 calories for my dinner, it is my most important meal, the one my wife cooks, so I want to enjoy.

Breakfast and lunch 700-800 calories each.

Post workout and snacks 250-400 calories.

My daily calorie intake oscillates between 3150-3550.

These numbers are slightly below my TDEE (total daily energy expenditure) so in the long run I will still be losing weight anyway.

The dairy:

I need to double check if the increase in my consumption of full fat milk and cottage cheese is upsetting my stomach. I have felt slightly different this week, more "GAZY"...

I will on Saturday cut my dairy intake and see if is the source of my discomfort

Energy levels, fitness and strength:

I was simply on fire, super motivated, felt really strong and "alive". All my training sessions were positive.

I lifted more weight, I was stronger and faster in the classes, winning almost all the possible workouts in the HIIT and Kettlebell classes.

All that being sleep deprived, I slept less than usual as I had many posts to write for my blog, I also had all my personal training slots booked and I am spending more quality time with my sons. They are demanding and noisy like their Mum and Dad.

As a result of being busy, tired but reaching my fitness goals, I decided to reward myself with an EXTRA REST DAY to make sure I start next week as well as I finished this one.

Mental health and sleep:

I am eager to learn, to be productive and the little sleep I have is quality. I sleep less than five minutes after I lay in bed.

#TheHighFatHighProteinLowCarbs

Daddy Kabuiku