Today I made progress. But still backed off a bit. I did something like this: #

![](https://cdn.steemitimages.com/DQmXZQ7BZBK8Ce39tHeuKu7MneCPjS3i6cbeaKmewpeVz75/image.png)

Box Squat 90kg, 3, 3, 1,1,1. (Progress from before). 
Pause Press 42.5kg 4,4,3,3  (not a progress but did more volume and 
Deadlift 95kg x 3, 1, 1 reps (progress)
Bicep curls 10,8 (10 reps is progress)
Close grip bench (didn't progress, didn't plan to, just maintain strength. Felt deflated)
Face pulls 32kg 3x8 (progress). 

### Mistake I made and what I need to do differently. 

The main problem was I didn't eat enough food. The problem was I am from a south asian background which means the easiest food I can have is rice. My family don't understand much of nutrition and think that fat is unhealthy while sugar and carbohydrates are healthy. This is not my belief. 

I am not heavily built but I do have significant amount of fat I want to reduce. I know people who was able to recomp on a diet mainly of healthy animal products and some vegetables. I need to buy more food that I can cook for my lunch at work. So things that I want to buy are: 

Fish fillet, 
Fish in can (maybe)
Prawns, 
Eggs, 
Minced chicken
Minced beef, 
Organic Vegetables. 

When I did reduce carbohydrates I did see improvement in my body. I want to do more of that. 

### Getting adequate sleep

I kind of did that to be honest, but some weeks I don't get the best sleep. I have decided to make sure I sleep and wake up similar time to the time in my weekdays, even in the weekend. This is to ensure I can have good sleep in Mondays and Tuesdays. This will help me in recovery and feeling positive.