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I thought I would give yet another offboarding update for you wonderful people. Offboarding is going well and getting better each week. My hunger levels are getting better and my stress is getting better. I still have to force myself to the gym. However, I'm still going and that's what counts. 😀
Near the start of last week with having higher calories, I went to bed full. I was used to trying to save calories near the end of my day and drink shakes to help with keeping myself full. Tuesday night was the first night, I kind of had to make myself finish the macros I had. It was pretty strange, to say the least. I wasn't overstuffed by any means, but it was definitely something new during this phase of Deeper State Keto. For the rest of the week, I was not concerned about trying to get bulk foods in at night to make me feel full. The rest of the week at the given calories, I was satisfied. However, I will say is that I did want more on some days, just because.
I also started to really notice that sleep plays a large factor in your hunger levels. The Tuesday that I mentioned above was a day I did not work and was able to sleep in. Then the next day, I did not give myself as much sleep before work. While at work, I kept wanting food before my lunch and then even after lunch. Yes, I was more active at work, but I noticed sleep did play a role. After I typed this out, I realized that I learned this in prior weeks. Yet, it appears that I forgot since I wrote about it again. haha I really need to be better with my sleep.
I also noticed that I was starting to get less stress again. Tracking my macros became less stressful. Also the need to just eat whatever and having the keto prepackaged treats and snacks have become less amplified.
I am not stressing out about it anymore. In fact, this coming Saturday, I'll be going to my nieces birthday party and figuring out my food for that day is currently not bothering me. I will be taking my own food, to stay on track, but no stress.
In a few posts back about me struggling with offboarding, I was really struggling with wanting the keto packaged foods that I couldn't have while on DSK. During this time, I even bought said items but hid them out of site. They are still hidden, but I'm forgetting about them more and more and have less 'need' and wants for them. Yes, I still want them, but I see myself being able to control myself in eating them after my offboarding.
Going to the Gym
Going to the gym has changed since when I first started to go during offboarding. I still have to push myself into walking into the gym after work. Yet, when I'm done I'm no longer having that extra high happy feeling. The endorphins are not kicking in. Some of it could be my lack of sleep quantity or something else. However, I am glad that I am still going.
This past week while doing a cleaning job at work, I made my shoulder hurt worse again. Having my shoulder hurt before keto, kept me from making a habit of going to the gym. I loved lifting weights but some workouts caused extream pain the day after and this just leed me to not working out. Due to my sore shoulder this last week, I skipped out on my back and shoulder day at the gym. Yes, I could have done my one back workout still, but I didn't. I did, however, get my abdominal workout in for the week, as that workout is typically done on back and shoulder day. For this current week, I completed my back and shoulder day. Yet, I did leave out my arm raize workout due to my shoulder/joint issue, as it's still not back to 'normal.'
I thought I would share what I'm doing for my lifting a little bit. I'm starting pretty light with how much I do. My reps are between 10-12 and I do 3 sets for each workout. My body is not used to the workouts like I used to do in the past. Therefore, I want my body to slowly adjust to change and not shock it. Also, with Deeper State Keto, slow and steady changes is a core principle of the program.
Back/Shoulder day: back extensions, row machine, and arm raises.
Abdominals: I sit on a map and have my legs out but with bent knees and lean back and hold. I also do this with my legs up. The last abdominal workout that I do is holding a weight and sit with my legs up and twist back and forth.
Arms: I do two lifting workouts for my triceps and also for my biceps. Two pushdowns for the triceps workouts with a different bar for each. Then for biceps, I do two types of curl workouts.
Leg: Leg curls, leg extensions, leg press, and deadlifts.