DAY 21 - WEIGH IN & TWEAKS

Much to my horror, when I got on the scales first thing Monday morning as Coach OC has instructed, I was 77.9kg instead of the 77.5 I'd been consistently for the last two weeks, and this is after realising I was adding fats to my training meals and stopping it. I really started to worry and feel like I must be doing something wrong, so it was exceptionally hard to follow the nutrition and meals when I felt like "it's clearly not making any difference anyway" and all sorts of other negative thoughts.
I messaged Coach OC and shared my very strong concerns and worries, still kept to the meals throughout the day and when he measured me in the evening, I was down another 2% body fat.
So I really need to practice paying less attention to what the scales say, because even if the numbers go up my body composition is still changing and in 3 weeks I've lost almost 4% body fat.
Coach OC also helped to reassure me by showing me the week 1 photos compared to the week 3 photos (which was extremely difficult believe me, seeing myself in just sports bra and leggings - I had to see the person as an object to even really look) and much to my surprise there is already a change in shape. Coach OC was really invaluable in helping to restore my hope, which was quite essential as I was really beginning too feel like I was losing it.

Coach OC also tweaked my nutrition (reduce protein, CHO, fats) and made some adjustments to my programme too - reducing rest periods and adding on some cardio. It turns out that I was spending too much time inbetween exercises writing in my notebook, taking a quick drink, and then my 20s rest on top of it all. So no rests was quite a dramatic change, not to mention much more worry about losing track of what weights I'm doing or have done and squeezing it all in to the 60s rest, and prepping weights for next set, and having a drink. It's quite a stressful rush now, but also much more tiring.

Another nutrition tweak was to replace 75% of the fats in meals with coconut oil - so 1 in 4 meals I could have avocado / almond butter, but the rest of the time... it's coconut oil ahoy.
So it's time for another order on amazon for a few buckets of the stuff.