Week 3: Seeing progress

• Weight (7d avg): 194.0lbs/88.0kg

• RHR (7d avg): 56.0bpm

• Calories In (7d avg): 1800kcal

• Exercise (7d avg): 600kcal

• Net Deficit (total): -3300kcal

• 5k Row Split: 2:11.7

• Deadlift/Squat: 315lbs/245lbs

Notes:

I didn't see much progress the first two weeks as I settled into a new routine. That was partly because of the existing momentum of my body before beginning this challenge. Day 0 I started around 197lbs but moved to 201lbs by day 3. While I was saturating my creatine levels, saw fluctuating water retention, and managed other day to day shifts, this weight increase was a reminder that daily weight measurements are not valuable in understanding your long term progression.

My week 3, the weight started steadily falling and I was down 6lbs from my highest weight since beginning. The increased cardio also led to a healthy drop in my RHR, which was mentally really important to me. My cardio baseline is more important to me than my waist line, and seeing my heart get healthier was a big part of why I want to lose weight.

I also made sure to take my foot off the pedal a little bit and not be too aggressive with my cut. My mantra through this challenge is to make consistent progress that can be maintained for life.