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Sunday, January 31, 2010
End of Week 3
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Starting Weight Week 3 (Jan 25th 2010) - 128.2 lbs
End of Week 3 Weight - 127.4 lbs (-.8 lbs)
Starting Body Fat % (Jan 11th) - 22.7%
February Body Fat % (Feb 1st) - 18.2% (-4.5%)
End of Week 3 Cals Burnt - 4172 cals
End of Week 3 Exercise time - 9 hrs
End of Week 3 Cals Consumed (16000) - 12715 cals (c-176 f-42 p-175) Sodium 1930
End of Week 3 Cal Deficit (Manual Calc) - (-2406 cals or -.7 lbs)
SparkPeople Weekly Deficit - (-4152 = -1.2lbs)
End of Month Photo (Feb 1st) -
Not much of a difference in the photo, but the waist is shrinking like its supposed to.
Waist (at Belly Button) Jan 1st - 33.75 inches
Waist (at Belly Button) Feb 1st - 31.43 inches (-2.32 inches)
Body Mass Index: 22.6 kg/m2
Waist-to-Height ratio: 0.50
Percent Body Fat: 18.2%
Lean Body Mass: 104.2 lb
Week 3 Summary (End of January)
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The end of January numbers are looking good so far. According to my manual deficit calculations i should be down .7 lbs this week which is ALMOST spot on (Actual .8 lbs). I'm assuming sparks deficit reports is overestimating?? I've managed to shed approximately 4.5% body fat this month (WOO HOO!). This is by far the fastest body fat drop since starting my journey back in 2008. I think this is mainly due to the better control over my caloric intake and closely following the guidelines of my spark macro nutrient ratios. I'm noticing that my stomach is flattening out, and i can feel that the abs are ready to show SOON!!! I keep telling myself that, so I will continue to work harder even if it takes all year to do it.
Some of you who followed my blogs before might be wondering, how come i have adjusted my body fat % upword which i logged in at 15% last year back to 22.7% this year. Well if you look at my progress photo's, i took my waist measurements differently. I used to calculate my body fat at the smallest area of my waist and not at the Belly button like I'm doing this year. This changed the numbers up word a bit which I don't mind. I still have a good 8% to shed to reach my ultimate goal of 10% body fat. I've given myself the rest of this year to hit that goal. My goal is to lose aprox 1% body fat per month which i think is duable considering, i did lose 4% body fat this month. In 2009 it took almost 6 months for me to lose 4-5% body fat so this is HUGE progress for me. Last year, what really ticked me off at times was reading blogs of how some sparkers managed to lose inches off their waists in weeks and I was moving at a crawling pace while every day i sweated blood and tears during each workout. I was not fooling around with my workouts, because all the data from my HRM was logged in to my Fitness/Nutrition tracker for my own records. I always tried to work at around 70-90% of my Max heart rate. Regardless, I feel happy with my overall progress. It's slow.... its steady..... and I'm not cheating myself with false hopes. I guess decades of damaged, can't be reversed in 90 days or 360 days for that matter, like the infomercials try to sell ya. They know they can't sell you a program if it was P360 or Insanity 180. So to my friends, who read this.... Hard Work, Proper Nutrition & Patience wins the game. So before you decide you want to Eat a cheese burger @ BK or McD or any fast food place, just remember you might end up looking like the food you eat.
Here is to a STRONG Feb!
Week 3 Goals Recap
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1) Fitness (min 3500 cals) & Nutrition Tracking (max 16000)
Fitness - CHECK! Nutrition - I believe i will have a deficit this week. It will all be in my blog tomorrow morning.
2) Phase 1 3 Days ST (Maybe mix in CE & P90X+)/ 3 Days Abs / 2-3 Days Insanity
3) Modifying my warm-ups
Note: I started doing the first 10 mins of Insanity for my warm-ups before ST.
4) Drink 1 Gallon of Water every day & Take Vitamins
5) Help 1 person with their workouts & nutrition.
- My goal is to help Toni (tinybunches) and Debbie
Monday, January 25, 2010
End of Week 2
*************
Starting Weight Week 2 (Jan 18th 2010) - 128.2 lbs
Starting Body Fat % (Jan 11th) - 22.7%
End of Week 2 Weight - 128.2
End of Week 2 Cals Burnt - 4084 cals
End of Week 2 Exercise time - 9 hrs
End of Week 2 Cals Consumed (16000) - 15180 cals (c-254 f-51 p-179) Sodium 2097
End of Week 2 Cal Deficit (Manual Calc) - (+1697 cals or calculated gain of .5 lbs)
SparkPeople Weekly Deficit - (-1098)
Day 1 Photos - www.flickr.com/photos/45293270@N05/4
205937657/sizes/o/
End of Month Photo (Feb 1st) - N/A
Week 2 Summary
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Getting my exercise in is easy, nutrition has always been a bit of a challenge but its coming along. I did force myself to take a rest day this Sunday. According to my deficits calculations for week 2, I'm between gaining or losing half a pound. Sparks deficit calculator shows a deficit, while my manual calculations shows I'm at a excess. Either way, its too minor to show up on the scale (No weight change for this week on the scale). My average macronutriant ratios for the week don't look all that bad even though i did snack on some indian junk food this week that could have been avoided if i had some will power. My average Sodium levels were within sp recommended levels for this week, but its still on my part a Yo-Yo effort. I'm getting better, though mastering your sodium consumption is like reaching a whole new level of awareness lol, how can it be this hard?? I will be updating my end of Jan month photo on Feb 1st, though i doubt to see much change. This coming week, I need stay on track, be good with my nutrition & ditch any questionable snacks that will add to my sodium avg's. Looking forward to a Strong & Clean Week 3.
Recap of my Week 2 Goals
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1) Fitness (min 3500 cals) & Nutrition Tracking (max 16000)
2) Phase 2 3 Days ST / 3 Days Abs / 2-3 Days Insanity
3) Drink 1 Gallon of Water every day
4) Take my Vitamins
5) Catch up with CEF see how everyone is progressing.
- I need to follow up with my spark friends, I haven't done a very good this week and feel a bit guilty for not following up.
Week 3 Goals
****************
1) Fitness (min 3500 cals) & Nutrition Tracking (max 16000)
2) Phase 1 3 Days ST (Maybe mix in CE & P90X+)/ 3 Days Abs / 2-3 Days Insanity
3) Modifying my warm-ups
4) Drink 1 Gallon of Water every day & Take Vitamins
5) Help 1 person with their workouts & nutrition.
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