Week #1 Wrap-up

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Week#1

Diet:

I was very clean with my diet. Though after doing a detailed

analysis of the calories, I was matching the muscle & strength gain

level. Considering I want to lose fat & gain muscle, I re-ordered

things to drop back the calories a bit & even them out to the

appropriate mounts and was right on for Saturday. There was nothing

wrong with being over for a week, just means more muscle now. And if

I want to adjust later on, I can just make one of my last weeks

geared more towards fat loss.

Workouts:

Solid! We did need to make some adjustments for our 12 & 10

repetition sets because we were taking to much rest in between them

because we were taking too long doing the exercises. So we sped up

our rep movement (still smooth & controlled) enough to make up good

time. And we also are overlapping more now for the first two sets

when possible (and not on a machine that we both have to use).

Because the 8 & 6 repetition sets are quicker anyhow, we could still

take the very methodical slow reps that we are aiming to do with

those.

It also makes a big difference having everything pre-planned. You

can lose a lot of time between exercises if you end up debating

about what weight & exercise to do.

I am planning on adding on just a little bit more to the ab workout

because I'm really not feeling it much at all. Though I was able to

get failure for my workout this morning, so that's excellent.

Mental Game:

We've been working of visualizing our goals every day. I am alloting

a 10-15 minute focused visualization session every night. Also, I

try to visualize to increase focus & effort while at the gym. Then

whenever I'm eating or whenever I think about it, I try & catch a

look at one of my goal photos or just visualize my muscles growing &

fat burning off.

I think many people underestimate the value of a strong

visualization & the power of belief when it comes to goals. There

are plenty of cases of people who do all the right things but make

little to no gains because they didn't visualize or mentally focus &

prep themselves correctly.

Overall, I think things were very positive for the first week. I

would've liked to have started the dietary regimen a little early to

get adjusted to it, but I think we nailed it enough to be happy with

it.

Right now if feels like we mostly just need to keep fine tuning and

taking out the kinks and we'll do great. As far as progress, it

feels like I'm making good progress. I'm only doing measurements

once every four weeks, and body fat at the beginning & end of the

program. So I'm just going off of how my clothes fit & body feels

for progress otherwise.

Cheers,

k