Spring into shape weight loss challenge: day 5


Spring Into Shape Weight Loss Challenge: Day 5

Not sure where to be begin. It’s already Friday and it feels like there’s no progress.

Remember when I was very enthusiastic about the challenge, when I dropped nearly 1-something kilograms in the first two days?

That quickly died off because something is messing with me – scales, body, or my diet.

I do understand that my weight will fluctuate and it’s absolutely normal, but since our brains are naturally wired to cling on to the tiniest negative¬†things, it may become very hard to stick to the plan.

However, if you’re aware of this fact, you can easily deal with it. Here’s a very good article about negativity bias.

By the way, I decided not to clutter this update with pictures, because everything is pretty much the same. So here are the numbers.

Current stats

Weight: 88.7 kg (195.55 lbs) / up 0.2 kg (0.44 lbs) since yesterday.

Body-fat percentage: 35%

TDEE: 2400 calories with exercise.

Strength training

Push-ups: 4 x 20 reps.

Dumbbell squats: 1 x 20 with bodyweight. 3 x 20 with dumbbells.

Bent over dumbbell rows: 3 x 15 reps.

Bicep curls into shoulder press: 3 x 6 reps. By the time I start doing these I am exhausted, that’s why I can do very few of those.


No cardio today. My feet are killing me and the fact that I have huge blisters on both of my heels – I’m not really into walking right now. ūüôā

What I ate today

Snacks: 400 calories

After reading an article about health benefits of green tea, I’ve been drinking it all day. Plus, allowed myself a few cookies here and there, probably was not a good idea, but what are you¬†going to do, right?

Breakfast: 500 calories

For breakfast I’ve had 2 sunny side ups eggs, coleslaw, a little bit of ham, topped with some cheesy goodness and 2 slices of rye bread. My only problem with sunny side up eggs is that I can never make them perfect, I always screw something up and they become not picture worthy.

Lunch: 800 calories

Same old rice, vegetables and left over chicken breast. Topped it with ajika and a few slices of rye bread. For some reason I cannot give up rye bread, it’s just that good. Added coleslaw and some pickles too, because fiber rich food helps slow down digestion among many other things.

Dinner: 500 calories

For dinner I had 4 sandwiches, with melted Holland cheese, ham, coleslaw and pickles, topped with some ketchup. Didn’t feel like eating dairy for dinner today. Personally, I think that sandwiches are never a good meal, but sometimes you just can’t be bother with making something else.

In a nutshell

A little disappointing that my progress seems to be stagnating and it’s day 5. However, I am not going to make a big deal out of it, because that’s part of the game.

If you fix your mind on what you haven’t achieved you’ll destroy yourself mentally, and will most likely stop trying altogether.

And that’s what benefits absolutely no one. Accept the fact that your weight will fluctuate from a million different factors and the only true way of measuring your progress is to stop weighing yourself daily.

Every Monday, the first thing in the morning after bathroom – that’s when you should be weighing yourself, not every day. If you obsess over it every single day, it will drive you insane.

But I am doing this as a challenge, maybe someone will learn something. I know I am!

Today I ended up with a very small caloric deficit of 200 calories. See you tomorrow.

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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