That's exactly what I wanted to hear. K.I.S.S.

How about the mirror?

Your body is naturally going to fluctuate in weight from day to day, so any measurement you make has a pretty high chance of being inaccurate. That's why you shouldn't measure all the time. Once a month or every two weeks at the MOST is what you should look at.

Just keep your focus during the weeks in between and you'll be fine.

Remember this:

You are not special. It ALWAYS comes down to calories in vs. calories out. ALWAYS. No exceptions. So, if you eat less than you burn, you will lose weight. You HAVE to. You can't help it. It's impossible, no matter what the scale says.

Down to 195 today at weigh in. 10 lbs from goal. Down 9 lbs total in 3 weeks. I'm actually pretty satisfied with where I'm at, but I'll be curious what 185 looks like with the amount of muscle I've put on.

Also kicked some ass on the KB. Going with a heavier KB, and I'm really feeling some results now.

I used to think that I wasn't lifting very much weight. Then, I found out that the average bench press max for a man is between 135 and 160lbs. Different studies, different age groups, different results.

My bench is over 200. Not Arnold like... but not bad.

I understand. I weigh myself more than anyone on this board. I weigh myself a few times a day. Why? OCD, I guess.

I use it as motivation. If I am at a low number, I see if I can push it lower. If I am at a higher number, then I use it to draw a line in the sand.

Now, this isn't to say that my progress can be tracked on a scale that clearly. Your weight does fluctuate up and down. But, I do use it as a form of motivation.

If you are going to get discouraged, then I would quit checking in so often. If you are dieting and exercising, it WILL work. So, go from weighing in every day to weighing in once a week. Or, maybe once a month.

Last night was fun. A guy that I talk regularly was doing chest as well, so we worked out on the bench together. This guy has been working out for a couple years, and I hung with him the whole time. I got the same number of reps at all the weights he did. He isn't the biggest guy, but he was a lot stronger than me six months ago when I started. So, it was a big reinforcement that I am getting stronger.

Like I said, he isn't the biggest guy.... but he probably maxes out around 225. It was good to workout with him because it allowed me to push myself. I can feel it today.

Third day of IF for me. So far, this has been the easiest day, despite the fact that we had pizza delivered at the lunchtime tutoring session I run. I'm usually a complete sucker for pizza.

The worst part about pizza is that I can't stop eating it once I start (usually eating from 7-8 pieces). I think it was easier to just not get started eating it at all than it would have been to try to have just one or two pieces. Weird I know.

I'm the exact same way. I can't just eat a piece or two, it's the one food I need to completely avoid.

I had my first honest to goodness weight lifting session today. 3 sets, 8 reps on quads, hammys, back, chest, biceps, triceps, and abdominal. I feel great, and for once it didn't kill me to do the cardio afterwards.

I forgot to eat before going to the gym, but it didn't really affect me.

What do you guys think about whey protein shakes for someone like me who's cutting? I know it's very important, but I'm not sure if I should be taking in those calories right now. How much do I stand to lose by not doing so?

A good protein shake will only run you 100-200 calories.

Just cut calories somewhere else if you feel you need to.

I think they are vital. Whether you are cutting or not, I think that you have to supplement your protein intake if you are lifting. If necessary, I would cut calories somewhere else.

But, I always have a protein shake in the mornings. It is my breakfast. If I am still hungry, I grab a banana to fill the void so to speak. But, that holds me over until mid morning at least, if not all the way to lunch. Then, I try to be sensible the rest of the day. I used to take a shake at night too, but I have NO Shotgun and NO Synthesize that has 20 grams in them each. I take one before working out and one after. So, I don't take the protein shakes at night anymore.

There are some as low as 80 calories, such as syntrax nector. I don't like most of them with water, and I try to hit 30 grams of protein per shake. So, I do 8oz of milk with one scoop of the protein powder. Tastes great, more filling.... more protein. The only time you don't want to do this is if you are getting ready for the gym. The Casein in milk is hard to digest, and will slow the protein from getting to where it needs to go.

Thanks for the input guys. I have a big container of whey protein that I'm ready to bust open. I'll definitely have a shake with me at the gym to drink after I'm done lifting right before I start cardio. If that's not the proper way to do it, please let me know. Thanks again.

Mix with water instead of milk to reduce calories.

I drink skim, but I'll try water the first time.

You don't need to "time it" unless you're hungry. Just eat/drink the shake whenever you feel like it.

You definitely need the protein, but you don't need to go overboard with. Don't become protein obsessed. As long as you get some in every day, you'll be fine.