Week 2: Building new routines

• Weight (7d avg): 197.7lbs/89.7kg

• RHR (7d avg): 57.0bpm

• Calories In (7d avg): 1514kcal

• Exercise (7d avg): 667kcal

• Net Deficit (total): -4800kcal

• 5k Row Split: 2:11.9

• Deadlift/Squat: 350lbs/260lbs

Notes:

Starting off on diets, I usually find my body recomposition is on a one to two week delay. Net, I didn't see any weight drop for my 7d average versus the week before, even though I was fairly aggressive in cutting back on calories. Usually, it takes time for my body to readjust with water weight and creatine, so I wasn't worried about the results just yet.

My goal heading into this 13 week challenge was to manage my aggression on the diet. This was a marathon, not a sprint and I knew success was reliant on me making marginal adjustments to ease into weight loss. That meant honing on the routines that ground me into consistency like:

• eating most of my calories for breakfast with filling foods like oatmeal

• skipping dinner or having something very light

• avoiding alcohol, sweets, and snacks

I've never had too much of an issue with getting workouts in, but adjustments to my training to get a bit more cardio in would also benefit me.