Current Weight: 199.7 lbs
Missed the start? Read Day 1
Catch up? Read Day 6
199.7.
Down a tenth from yesterday.
Nothing dramatic. No fireworks over Cinderella’s Castle.
Just steady.
And honestly? That’s fine.
This is Day 7 of my 13 Days to 190 push. We’re officially past the halfway mark. That matters more than the decimal point.
I ate 8oz of salmon, cucumber and tomato salad with a little avocado. And, some kabocha squash. Ever had kabocha? It’s a little like butternut squash, but denser and a little creamier.
I loaded up my plate pretty full because I wanted “real” food since I have been having protein shakes so often. I was going to eat about 1 cup of salad and 1 cup of squash. I couldn’t do it. My stomach just felt full, maybe smaller. That’s a good sign, too.
The Water Weight Conversation
I’ve been thinking about water weight.
Because here’s what happens when you’re cutting calories, lifting consistently, and keeping protein high:
Your body holds water.
Muscle is about 70–75% water.
Glycogen (stored carbs in muscle) binds water.
Inflammation from lifting? More temporary water retention.
So when the scale doesn’t move much — or even bumps up slightly — it doesn’t automatically mean fat loss stalled.
Sometimes it means:
- Muscles are repairing.
- Glycogen is replenished.
- Sodium intake shifted.
- Stress was higher.
- Sleep was slightly off.
Water isn’t the enemy.
According to the Cleveland Clinic, proper hydration supports muscle function, recovery, and overall performance — especially when you’re training consistently.
It’s actually a sign your body is functioning.
Here’s the part most guys miss: when you lift and eat enough protein, your body prioritizes muscle retention. That means even in a calorie deficit, you can hold or even improve lean mass while losing fat.
But that process requires hydration.
Water supports:
- Nutrient delivery
- Muscle contraction
- Joint lubrication
- Recovery
- Performance
So if the scale doesn’t nosedive overnight? Good. That often means we’re preserving the right tissue.
We’re not trying to shrink everything.
We’re trying to drop fat while keeping muscle.
Big difference.
What Actually Matters at Day 7
Energy in the gym? Solid.
Strength? Holding steady.
Hunger? Controlled.
Steps? Consistent.
That tells me execution is working.
This isn’t about hitting 190 at any cost.
It’s about walking into Disney able to handle 20,000+ steps, Florida heat, long lines, early mornings, and still being the guy leading the group — not the guy looking for the nearest bench.
That’s the shift.
The scale is a scoreboard.
Performance is the mission.
The Mental Game
Day 7 is where a lot of men start negotiating.
“Well, I’m under 200… that’s good enough.”
Nope.
We don’t coast.
We don’t crash diet either.
We execute.
High protein.
Moderate calories.
Lift heavy enough to send the signal.
Walk daily.
Sleep like it matters.
Because it does.
Humor Break
If I can walk from the parking lot to Space Mountain without feeling like I’m auditioning for “Pirates of the Caribbean: The Geriatric Years,” we’re on track.
Goal: ride coasters, not scooters.
The Plan for the Next 6 Days
Nothing fancy.
- Protein stays high.
- Water intake consistent (not cutting it — that backfires).
- Sodium steady — not extreme.
- Lift 3–4 times this week.
- Steps daily.
- Sleep locked in.
We don’t manipulate.
We don’t panic.
We build momentum.
199.7 today.
Trending in the right direction.
And more importantly — feeling capable.
Day 7 Stats
Starting Weight: 198.4
Today: 199.7
Change from Start: +1.3 lbs
Goal: 190
Days Remaining: 6