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Day 17 started a bit rough due to a poor night’s sleep. While I went to bed at 9 pm, I found myself awake at 4 am, unable to get those extra hours of rest I needed. Sleep is crucial for longevity, significantly affecting overall health and well-being. The longer you sleep, the better your body can repair and rejuvenate. Life is not a sprint but a marathon; adequate sleep helps you pace yourself effectively. I’ll focus on staying asleep until 6 am, aiming to improve my sleep quality tonight.
Morning Weigh-In and Feeling Energized
Despite the sleep hiccup, I weighed in at 173.3 pounds this morning. Seeing the scale reflect my efforts is encouraging, and I’m beginning to feel my health and fitness improve. Increased energy levels are a testament to the positive changes I’m making. This newfound energy fuels my determination to achieve the best results possible.
Pre-Workout Nutrition
I started my day with a protein shake before my workout. Consuming 30 grams of protein and 160 calories helps me avoid working out on an empty stomach, ensuring I have the energy to perform at my best.
Strength Training Session
Today’s workout focused on strength training, with a total volume of 36,965 pounds. Here’s a breakdown of the exercises I completed:
- Bench Press: I opted for bench presses instead of flies, targeting my chest muscles more effectively.
- Back Rows: Strengthening my back and improving posture.
- Bicep Curls: Building arm strength and muscle definition.
- Leg Extensions: Focusing on quadriceps development.
- Pull-ups: Enhancing upper body strength and endurance.
- Dips: Targeting triceps and shoulders.
Flexibility in the gym is essential. When the leg press machine was unavailable, I adapted by choosing alternate exercises. Having a backup plan ensures that I can maintain the intensity and effectiveness of my workouts, regardless of equipment availability.
Post-Workout Meal
After my workout, I enjoyed the same meal as yesterday: salmon, shrimp, scallops, and fruit, with the addition of guacamole. Consistency in my diet helps me achieve the desired results. This meal is rich in protein, healthy fats, and essential nutrients, supporting muscle recovery and overall health.
Hydration and Hunger Management
Staying hydrated is a vital part of my routine. Today, I drank 96 ounces (12 cups) of water, adding a bit of lemon for flavor. Water helps control hunger and supports various bodily functions. Drinking plenty of water ensures I stay hydrated and manage my appetite effectively.
Benefits of Eating Once a Day
Eating once a day has been instrumental in my weight loss journey. It gives my digestive system a break, allowing it to function more efficiently. This practice has also helped my stomach return to its normal size, reducing constant feelings of hunger and making it easier to control portion sizes.
Reflections and Goals
Reflecting on Day 17, I’m proud of my progress and health and fitness improvements. Here’s what I’ll focus on moving forward:
- Improving Sleep: I must prioritize consistently getting a whole night’s rest. Tonight, I’ll aim to sleep until 6 am, creating a better environment for quality sleep.
- Maintaining Flexibility: Staying adaptable in the gym ensures I can continue progressing, even when my preferred equipment is unavailable.
- Staying Consistent with Diet and Hydration: Consistency in my meal choices and hydration habits will support my ongoing weight loss and overall health.
Conclusion
Day 17 was a testament to the importance of flexibility and consistency in my weight loss journey. Despite challenges with sleep, I managed to stay on track with my nutrition and workouts. Each day brings new opportunities for growth and improvement, and I’m committed to making the most of them. Here’s to a better night’s sleep and continued progress tomorrow!
