Beginning of week four. Looks like the weight loss wasn’t an illusion – at today’s weigh-in I was down to 15st 13. That’s highly encouraging, given that I didn’t think I was far enough in calorie deficit yet to be losing weight. Of course, it’s just a very small start given that I have forty-odd pounds to lose, but it is a start, and it’s a psychological boost to see the scale weight drop below 16st.

I came in under my target daily calorie average last week – I averaged 2400 (estimated). This week the daily calorie target will be 2250, and if the weight loss continues, I might keep it at that for a few weeks. Of course, it will probably eventually stall, and at that point I’ll need to cut calories further, but until that happens, why make this harder than it needs to be? Also, I actually don’t want to lose weight too rapidly – a pound or two a week is the ideal. 

Strength seems unaffected so far, and I actually think fitness is improving a bit, too. When you start at such a low point of course, it isn’t hard to make a small improvement. This week the three cardio sessions go up to 16 minutes each. I’ve been consistent about doing those so far, but I’ve been a bit hit-and-miss about fitting a walk in on the weights days. I need to try to do a bit better on that score – six days with some kind of cardio is obviously going to produce better results than just three.  As far as the main three cardio sessions go, I’ve found myself varying it up a little – bike then aerobics every time is already starting to get a bit boring, so mixing in other stuff like five minutes of walking followed by a bit of running on the spot, step-ups etc. is a way of adding in a little variety. I figure that, so long as I’m doing some form of light to moderate cardio for the required amount of time, it doesn’t really matter what it is - what matters is that I’m consistent about doing something for x number of minutes three times a week.    

I’ve cut my heavy weights sessions down to what I believe to be the bare minimum to maintain strength. Heavy exercises include bench press, barbell overhead press, dumbbell overhead press and deadlift, each performed for a couple of sets 2-3 times per week with near max weights (except for the BB OHP, where I keep the weights some way below max for fear of another back injury). That’s it for the heavy stuff, and such a routine would obviously be no good for actually adding strength, but I believe it’s enough for maintenance (if strength does start to drop I’ll have to rethink that obviously). On the other hand, I’ve also started doing a light dumbbell workout for high reps (goal being to build muscular endurance) and I’m about to start throwing a little bodyweight stuff in too. Pullups and chins are out of the question for the moment (still too heavy) but press-ups, situps and chair dips are all possible. I’m going to start very small, with just a few press-ups and situps at a time, but gradually build into a short bodyweight circuit, which I’ll probably append on to my cardio sessions rather than do on weights days.  

I’ve also started barbell squatting again but very light (just the bar). As I say, I’m wary of hurting my back again (doesn’t seem to be a problem with the deadlift but it is with heavy squats) so I’ve no plans to go heavy. I know heavy squatting is highly recommended, and that’s great if you aren’t prone to back injuries, but when you are it just isn’t worth it. Instead I’m going to go for high reps. Once I hit sets of around 20 I’ll start adding a little weight to the bar.      

So, progress is beginning to be made….