Fell off my bike on the way to the gym.
Riding down a hill and there was a sharp left turn, so pulled the break and started to lean. Problem is the ground is quite oily from the rain, my breaks locked my back wheel and it began to slide, and then it started to slide faster than the front was going. Thankfully I wasn't too hurt at the time, just felt a bit winded and quite a few people came to check on me which is nice. Once I got to the gym I noticed I must have landed on my water bottle because it was split in two. Luckily I wrap a towel around it when it's in my bag to cushion it against my back so that absorbed all the water and none got to my phone which was in the front pocket, and the bottle with my protein shake in it was undamaged, which would have been so much worse than water since I mix in milk and oats to it.
Got a good session, there was no tightness on my lower back when picking up weights like there was last time I went so I must be in even better condition than before, so this time off has worked. I also decided to use the dip assist station for the first time since I'll be able to do more dips, and then progressively make them more difficult so I'll see how that goes.
After my 1 hour run, however, I started to feel a little tightness where my ribs and abs meet on the left hand side like it's bruised, which has gotten slightly worse over the last couple of hours. I landed on my left so this makes sense. I can move about fine, but it aches a bit, and it slightly hurts to sneeze. Doesn't look any different to the other side so I'll just keep an eye on it for a few days.
This morning I weighed myself and I'm 90.8 kg. My goal is 79, so basically 12 kg. These first few weeks I'm going to track all food and weigh myself daily, and after week 1 I should have a rough idea of my TDEE, and by week 3 it should be pretty accurate as long as I keep a steady routine, which I fully intend to do. I intend to lose .7% of my weight per week, which I've read is the most you can lose which still gaining muscle. This comes to about .65 kg for the first week and tapers off a little from there. This means I should reach this goal by the beginning of Dec. I see myself losing more than .7% in the first few weeks from previous experiences; I'm going to eat 3000 kcal a day since it's a comfortable amount for me, and it's nice whole number so easier for calculations, but from previous experience I'll need about 4000-4500 with the amount of running I do to keep my weight steady. By week 3 I will increase my intake if needed, but I'm going to keep it at 3000 for 3 week just so I can get to a point where I'm happy things have settled down and and changes aren't just from my body adjusting to a change in lifestyle, so like a loss of water weight for example. I also took a photo of myself and intend to every 4 weeks.
I have a 10k run with my Dad in just less than 6 weeks, so that's something nice to keep me going at the beginning, and I've been doing some research of one I did earlier in the year which I found very difficult so will train specifically for that too. I found some data online and I figured out that the nice long climb was about 13%, so with that in mind I can train specifically to make it my bitch next time around, which will be about April time. I also want to beat my dead lift PR of 107.5 kg, and get to the point I can easily do chin and pull ups, and then get to the point I'm adding weight when I do them.
But, slow and steady. One thing at a time. This weeks goal is just to go to the gym each day and track my food properly. I intend to update you guys every week, so in theory you'll get about 19 updates until I reach my weight goal. Onward!