• Skip to primary navigation
  • Skip to main content

John Sundberg

Life as I see it

  • Home
  • About
  • Work
  • Reading List
  • Causes
  • Show Search
Hide Search

Fat Loss Challenge – Day 17

Jan 18, 2020 ·

When I won the fat loss challenge two years ago in 2018, by this point of the challenge I was already down 10 or 11 pounds. I’m definitely not on the same pace as back then, but I’m in a far better mood, and my 31 inch jeans are feeling looser in the waist so this seems to be working. I do think I might be adding some muscle mass as well as losing fat this time around (at least it looks that way in the mirror – my serratus anteriors are more defined, and my upper external obliques are starting to show, for example). 160 pounds and 5% body fat were not sustainable back then, for me at least, but whatever I end at this time might be.

The current Barefoot series with the additional deadlifts I’m doing on Saturday before class seems to be a good combination of strength, muscle mass, and fat loss.

Sleep

7h 30m

Morning weigh-in

175.4

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 176.6

Exercise

Morning maintenance routine: McGill Big 3 (ab curl-ups, bird dogs, and side planks), Original Strength Reset, 2×20 swings @ 71.

Barefoot Fitness: Before the workout: Surovetsky Deadlift Program, Week 2, Day 1: 1×10 @ 135, 2×5 @ 265. Supposed to be 5×5 @ 265, but I tweaked my lower back (L4 + pelvis) on the second set so I backed off. Bummed though; 265 was feeling pretty good. I think I hurried those 5 reps and didn’t set up well between each rep. Fortunately Dawn Hourigan was at the 8:00 class and she was able to improvise a fix using a chair that reset both my pelvis and L4. 🙂

Three rounds of 9 DBL KB clean & squat singles (2×44, 53, 62), 5/5 cross-over step-ups (53); 9 pull-up singles (20, 25, 25), 10 ring Y-raises; 9 KB clean & press singles (each arm) (53, DBL 53, 62), 20 push-ups; adductors, lat stretch, MBL.

Food

10:25 AM

3-egg spinach mushroom omelet, homemade pesto, tomato, avocado, coffee with 1/2 scoop collagen
3-egg spinach mushroom omelet, homemade pesto, tomato, avocado, coffee with 1/2 scoop collagen

12:45 PM

Salmon, carrots, green beans, sweet potatoes
Salmon, carrots, green beans, sweet potatoes

1:30 PM

Porcupine meatball (cleaning out the fridge)
Porcupine meatball (cleaning out the fridge)
Cassava pecan chocolate chip cookies
Cassava pecan chocolate chip cookies

4:00 PM

Mongolian beef, rice
Mongolian beef, rice

7:30 PM

Even more Cassava pecan chocolate chip cookies
Even more Cassava pecan chocolate chip cookies

January 2020 Fat Loss Challenge

Ride

Days I've ridden a bike in 2016 when I could have driven a car (recovering from knee injury):
29
2015: 23
2014: 166
2013: 185
2012: 194
My Strava profile

© 2023 Life as I see it · Website by Black Hills Web Works