It's been a minute since I've done a genuine "catch up" post. And, a lot of things are changing that are worth noting. First off, I guess it's time to state I am currently NOT in weight maintenance and am not sure where this weight will end up after all is said and done.
What I can say is that the calipers are still reading 19.5 percent bf%...although, this time I only took the reading 3 times instead of six to be sure :-)
I am sure there has been some increase in fat, but obviously it's not monumental enough to change the reading on the calipers.
I'm still up an inch around the waist = 25 --> 26
However, it looks like the hip measurement is battling it out as I found the tape measure hedging towards the 31.5 inch mark.
Yesterday mornings weigh in has me at around 116.6 and the happy scale app has me around 115.9 lbs, which sound about right.
And, yes it's muscle but I also thought it might be nice to have a look at what 3 extra pounds looks like on this body.
What amazed me about this pic is that I still look lean. I purposely did not want to do a flex with this shot. Yes, the flex is great for seeing where those increases have happened, but it's also when one is relaxed when I can see the genuine difference between increase in fat vs. increase in muscle mass.
The upper body is fuller, the arms are bigger and even though I gained an inch in the waist, it not only looks cinched but noticeably tighter especially around the upper abdominals.
This is not a "booty shot", but I confess as happy as I am about the derrière I'm just not bold enough to do a before and after and post it in FS, LOL. Those Bulgarian split lunges are a game changer!
So, why all this muscle increase now? What were the main factors that all of sudden made this body "blow up" with a little muscle?
Well, first of all I've come to realize through a bit of reading and research that actually increasing muscle mass while one is losing is much more difficult that increasing it while one is already lean. And, it makes sense.
Since, I've started this journey and taken off weight a lot of what I've been doing is uncovering muscle that's always been there. And, not just uncovering it - but, toning, strengthening and conditioning it in the mean time.
Folks carrying excess weight tend to forget they are already carrying and incredible amount of muscle mass at a higher weight because it's actually needed to carry around the additional adipose tissue.
It was about the 125 lb mark when my muscles looked the most bulky, defined, and prominent as I had started and stayed consistent with light weights, high volume, cardio, and strength training.
But, it's safe to say when I leaned out and dropped to the 113 mark, I lost a considerable amount of it. I noted by last winter I did not have the biceps I once dawned and even the traps, delts, and lats took a hit. I think someone here posted a comment at one point under a pic that said, "Great Job leaning out!"
And, that's exactly what happed and that included muscle.
So, what changed the game?
Well, back in April two main things happened.
1) I stopped over training and genuinely allowed for some rest days commensurate with my actual physical recovery.
2) I increased the cals to 2000/per day
3) I begin to switch up the workout sessions and incorporated movements that specifically target muscles I want to strengthen and expand. There's also been an increase to heavier weights.
1. Seated plank twists with the 18 lbs kettle bell
2. Bulgarian split lunges
3. extended lat pulls
4. Abductor kicks
I've also started to combine progressive overload and "push to failure". I allow the first set to be a warm up. By the second set I increase by at least one rep. And, the third set I go until I can't anymore.
So, now the body has appropriate rest, a slight surplus in cals, and some good ole fashioned hypertrophy happening.
However, after about six weeks of doing this I'm throwing in another factor that may rock the boat a little so it will definitely be interesting to see where I land both weight and muscle wise when all is said and done.
I am now including some "intuitive" eating approaches to the nutrition end of my daily diet. However, it's not quite the usual way folks approach intuitive eating. This approach allows me to eat "UNDER" the 2004 cal goal if I so choose.
As much as I love the new muscle, I confess the majority of my day feels like one big bloat fest! Between working to keep 64 plus ounces of water down to maintain hydration and ingesting 2000 cals - about the only time I get to enjoy the look and feel in the pic below is in the morning which was when this pic was taken.
And, that constant bloated/full feeling also impacts my performance in the gym because when I feel weighed down like that it's hard to go all out not to mention just a bit nauseating.
Top that off with the fact that I work a 9 hour day and I just feel like I'm constantly rushing to shovel food in my mouth or catch up.
I never in the world thought I would write this, but I just want to be able to sit down and enjoy a meal slowly and stop when I'm content and not have to worry about whether it's too little or what else I need to fit in to hit the target.
Think of it as a reverse "all in", LOL. I'm doing a "Stephanie Buttermore" in reverse and just listening to hunger cues and eating when I actually feel hungry.
Unlike Stephanie, I MISS FEELING HUNGRY!!! I MISS THIS STOMACH GRUMBLING AND SAYING "I'M HERE, FEED ME, FEED ME!!!"
However, unlike Stephanie there are certain food chores I'm not relinquishing.
1. I get to add leftover cals to the next day and use them if I so desire
2. I still track, and weigh ALL of the food I eat
3. I DO NOT go over whatever cal target I have for that day. I'm just allowing the cal savings account to get as big as it wants to, especially because there will likely be days when I am extra hungry and really want to use some of them.
This might mean there might be some weight loss again, or there might not. I don't know, but I can tell you it's already made such a difference in feeling relaxed around food in a way that really works right now.
To that end, after this weekend - I already have 2524 calories I can eat today if I want too. I kinda like that freedom, too. It's not my intention to hit that target, because it's a lot of eating and I want to enjoy some chill time on this rest day. But, it's nice to know I can if I want too :-)
I'm also couching lighter meals before workouts, and bigger meals after them so I can really feel more light and focused during training sessions.
Oh, and I'm still keeping up with hydration but I gotta state I don't get near as bloated drinking 64 plus ounces of water using this approach to eating and it makes it much more pleasurable to get down.
So, this is where I'm at right now. The terrain is unknown, but it feels good. I hope everyone has an abundantly blessed week. Stay hydrated, and keep cool - it going to be a hot one!
