Yesterday I ate a hot dog, hamburger, and fries for lunch and had pizza, pop and ice cream for dinner and lost two pounds when I stepped on the scale today.
Do I eat this way all the time? No way, but it is great to have a day where you spend time with family and go nuts and not have to worry about it.
How Can I Do This?
I credit eating healthy 90% or more of the time. For me this is cutting out sugar, grains and things that are processed. I eat a ton of meat, eggs and veggies and combine this with periods of fasting for 12-16 hours. For example, today I fasted for 16 hours after my cheat day described above. I knew I would have to do this after yesterday. I had about 3500 calories yesterday and will probably only eat about 1200 calories today.
I also workout almost every day and credit my interval training for keeping my metabolism high.
Here is my Monday workout. I combined chest, back and abs today.
1. Superset of Dumbbell Rows and Dumbbell Press – 4 sets with 15, 12, 10, 8 reps and 45 seconds of rest
2. Superset of Pullups and Flys – 3 sets with 15, 12, 10 reps and 45 seconds of rest
3. Pushups combined with Renegade Rows – 3 sets of 10 with 45 seconds of rest
4. Ball Crunch with Dumbbell – 3 sets of 10 and 45 seconds of rest
This workout was a little easy for me today and I noted in my log to bump up the weights for the next time. I also need to pick up a dumbbell with my feet when I do pullups, as they are getting too easy.
I have to say I was very pleased to step on the scale today and see 146.5 pounds and 11% body fat. I was planning on gaining at least two pounds and ended up losing two. Go figure.
Want to have days like this? If yes, then do something physical every day, eat healthy the majority of the time and quickly make up for it the next day.
Thanks for stopping by.
See you next Monday.