So the past couple of days have been marginal at best.
Good news: my back is much improved, almost back to normal mobility and nearly pain/stiffness free. I'm working on increasing mobility in my hips, and drilling good squat form several times a day. My hope is that I will be able to get back to the gym tomorrow and do a full workout, at reduced weight. I'm going to start at 135 lbs in the squat and just raise it 5-10 lbs per workout, which will get me back to 165 in 3-6 workouts, or 1.5-3 weeks (I squat 2x weekly). The rapidity of my ramp-up depends on how I am feeling and how successfully I avoid injuring myself!
On the nutrition front, the past 2-3 days have been not so great. I've been starting a 16-8 fasting protocol a la Leangains, which has been going fine, no issues, except that I need to lower my coffee intake a little in the mornings when I am not eating. Drinking 2 mugs of black coffee on an empty stomach makes things move a little too quickly bowel-wise. Having to take a stinky, messy poo every morning is not my idea of a good time.
So Tuesday, I ate pretty well until dinner. I stopped at Trader Joe's on my way home from work and picked up some good stuff, then realized I had left my wallet at work when I got to the checkout line. So I had to drive 20 minutes back to work, get my wallet, then drive 20 minutes back toward home. I decided to blow off getting groceries and went to In n Out instead, where I proceeded to buy both fries and a chocolate shake with my burgers. Delicious, delicious mistake. Although actually the fries weren't as good as I remembered--maybe not enough salt or something, but it was still pretty damn good. I don't really regret that meal and I felt fine the next morning, which is my standard test for when I have really overindulged.
But then last night, my fiancee got back from her trip and we had some beer to celebrate. And I ended up having 3 instead of 1 (mysteriously, more beer seemed like a good idea at the time), and that is making me feel a little off this morning. Too much gluten I think. My gut is a bit upset with me this morning.
Now that I think about it, there was no gluten in any of the sugary junk I ate on Tuesday, but there was plenty in the beer I'm sure. And even though I ate/drank way more sugar and starch in my Tuesday dinner, I felt fine by morning, whereas after drinking several gluten-containing beers, my stomach still hurts 12 hours later. Gluten is unpleasant stuff...
I haven't been getting enough walking in the last couple of days either. Tuesday I had an excuse since there was a dust storm (yet another lovely facet of the Phoenix experience) that made it unpleasant to even walk from my car to the house, and killed any desire I might have had to spend more than 2 minutes outside. And yesterday I was... um... busy, celebrating my fiancee's return from a 10-day trip to CA. So at least there was some good activity involved there. But tonight I definitely need to get a nice long walk in.
And tomorrow, I will pump some iron! I really enjoy lifting and I don't like being injured and away from the gym for a week.