Alright, it's getting REAL. Beginning week 5 of a deficit is when you can really begin to feel the difference in fuel. You may have less "Oomph", you may have less energy reserves to rely on, and feeling empty is more the norm. Feeling run down is on the horizon, too, though you might avoid it.
Right now, I am coping ok though. I'm surprised! My average weekly step count is 14000, meaning part of the week I'm getting more like 17000 steps. Including 4-5 workouts. That is very active for such little food!
Weight Update and Thoughts
My body weight range is coming down, woot! My weight has been kind of elevated despite noticeably losing inches. This week my range dropped to 135.7- 136.4. I began at 140#, so after one whole month, I've lost 4.5# lbs. That is a healthful slow loss, and ensures most of it is fat and not muscle. I am not willing to sacrifice my hard won muscle!!
Last week was tough, this week easier. I was more mentally invested in hitting my goals and seeing progress, no longer a bit wishy washy about motivation. And I was able to do it 😀
That being said, I'm starting to get tired of this cut phase, and I'm hungry and ready to eat!! 🍝 Being disciplined and keeping my big WHY in mind, looking toward the future, and remembering how good I will feel afterward is really the only thing keeping me focused, because eating so little is bullshit! 😄
Macros and Energy
Last week was very hard to be on target with my goals. I would say I was about 75% successful last week. This week was way better! I am still in a moderately low range from 1250-1800 calories. More like 95% of the time I hit macro goals and was able to better fit in planning my day in advance. I also hit workout goals, 💪 and steps, and slept 7+ hrs most night. One night was 6.75 hrs.
My energy is pretty good. I can feel tired midday and pass out nearly the moment my head hits the pillow 😴, falling asleep by 9/930. I'll take it! Having enough energy to do all that I do is very important to me. As is being nice...and patient.
YELLOW PAAAANTS!
If you have been following this journey, you know that I am using multiple markers for tracking progress. One of those are these sweet, non stretchy, Small, yellow pants I love. A month ago, these were so tight I needed to "inch by inch" them up my thick legs, which they clung to.
They are now loose enough to pull up in one smooth motion, they slide right on! I can squat down in them now, but that is still restricted and not very comfy. Still, I could wear these now if I wanted to, and...not regret it an hour in!
Top photos 4 weeks ago, bottom photos most recent ones.
You will notice that I am overall smaller, but my abdomen seems leaner in the first photos. Why is that? A couple reasons: first, the lighting is different, the time of day is different, and shadows fall differently in each session of photos. Second, the bottom photos 4 weeks later is also the day before my TOM ( my period) and some bloating is present. It's not a lot but I can tell.
Workouts and Energy
I'm still amazed by my energy! 4 full weeks in and I am really pushing weight! I'm hitting hard, heavy sets at high volume at least 3 days a week with 1-2 lighter days, including cardio. I rarely feel my tank is empty. I do make sure I eat a balanced pre WO snack and afterwards as well, couching about 30-40 carbs around my WO every single time. I try not to WO on low carb days, though I do on occasion, and those days are very hard later when I'm hungry.
Fueled workouts are always better than fasted.
Some people swear by fasted WOs, but honestly, having done both, I have to say fueled workouts allow you to push harder, to push longer, to dig deeper, and to put on significant muscle due to this ability to access more Oomph and drive.
If your tank is empty, by all means, go lighter weight, higher rep, and just try to preserve the muscle you already have. 💪
Recipe
Berry or Cherry pie/tart
This pie is sugar free, and a very nice treat to enjoy during a cut. My family is doing the Hardcore Reset through October so we are avoiding sweets with added sugar. Although you could add some honey, it is lovely without it. It's just...subtle.
Filling
2 cups frozen berries or cherries
2 TBL gelatin, bloomed
2 TBL arrowroot starch slurry in cold water
1 TBL lemon juice
2 TBL honey if you'd like
Crust
1 cup GF or regular flour
1/4 softened fat ( I used lard)
Cold water added slowly in TBL
1 egg
1/4 tsp salt
Make crust first and pre bake at 375 degrees for 10 ish min to set crust, so it doesn't get soggy. Remove from Oven when slightly golden.
Filling is fruit simmered and mashed in about 1/2 cup water. Add gelatin slurry and mix thoroughly, then add in starch slurry and stir constantly to incorporate until thick, you may need additional slurry, but be careful! Too much can make the filling like slime. You want it to thicken to a just congealed pudding, still slightly liquid.
Pour into crusts and cool on counter, then in fridge for a few hours to fully set. Over night is even better!