Hello friends! Welcome to another edition of Heavyweight, a monthly report of my fitness journey.
Disclaimer: the contents of this post are for informational or educational purposes only and do not substitute professional medical advice or consultations with healthcare professionals.
What went well?
My hip flexor pain disappeared after a week of active recovery (walking + stretching).
Based on advice from Australian nutritionist Simon Hill, I started taking 0.1 gram of creatine per kilogram of body weight. I noticed this helped me with recovery. I felt less sore, and it gave me an oomph during my workouts. I feel stronger and noted a slight increase in muscle definition, probably because there’s more water stored in them.
I got fourteen workout sessions in. A combination of kettlebell swings (20 swings, every minute on the minute for 10 minutes) and Dry Fighting Weight, a program that consists of double kettlebell clean and presses and front squats. I added 2,000-meter rows as a warm-up for the 30-minute “main” workouts.
I can do a hollow body hold on the pull-up bar for 10 seconds now.
Waist 46 dress pants are starting to fit baggy.
What could’ve gone better?
I gained 3.6 lbs.
I didn’t track my food as closely as the previous month. I think I relied too much on the fact that I was doing one meal a day (as part of The Great Fast during Lent).
I worked out during my lunch break, which made me hungry, so I took a post-workout collation. Then, I would eat dinner, and most nights, I would have a second dinner a couple of hours later because I felt I wasn’t eating enough.
There were a few weekends when I indulged a little too much while partaking in social gatherings.
I hadn’t had alcohol all year until I was offered a Guinness at a St. Patrick’s Day celebration. I had a total of six drinks during the month, which is not a lot, but I’ve noticed I feel better not drinking alcohol.
I haven’t prioritized sleep, and the second dinner isn’t helping either.
What will I try next?
Prioritize sleep, a minimum of 7 hours a night.
No food after 7:00 pm.
One dessert a week after Sunday dinner.
Track progress weekly for more granular data.
I’m hesitant to continue taking 0.1 grams of creatine per kilogram of bodyweight since I didn’t see any muscle gain, but less muscle soreness motivates me to work out, so I will give it another month and see how it goes.
Continue with the Dry Fighting Weight workout program + kettlebell swings.
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Before I go
This month was kind of a mixed bag, wasn’t it?
How do you deal with minor setbacks?
What do you think of this new format?
Previously: 230.0
Currently: ???
Scale didn't survive my move. I will say I feel like I have been better in a lot of ways, even if I haven't been as diligent about food in a lot of ways. This month I walked regularly and plan to continue walking regularly; I have done OMAD or close to it more frequently, I haven't snacked as much. The circumstances of the move help a lot. I'll see if I can get a cheapo scale from walmart and check myself before I wreck myself.
1- this month has been rough. Lent do be lenting.
2- I have struggled with my weight for AGES and nothing seemed to be working. I usually dealt with minor setbacks by becoming despondent and depressed. My only solution was to find a program I could do in perpetuity. I will probably eat like this forever, and as long as I keep tabs on my weight I think it'll be sustainable.
3- Love the new format--it's instructive and encouraging. It's not always going to go great and I appreciate your transparency into the struggles of the journey.
1) March was a mixed bag for me as well. Lent in particular has been tough. I gave up energy drinks and snacking. I’ve been great at not snacking. Not so great at giving up energy drinks.
2) I’ve come to deal with minor set backs by giving myself a lot of Grace. This of course doesn’t mean I can just give up. For instance I’ve not been great at sticking to no energy drinks. But I’ve realized this means I’m actually addicted to them and am giving myself the grace I’d give an addict and remind myself I can make the rest of lent but I must keep trying.
3) I like the new formats. A lot packed into an easy, brief piece. Very good.
Also, good idea upping the creatine. I’ve been doing that recently as well. I typically have 15 to 20 grams a day now and I can really tell it helps.