On the right track: 203.5 this morning.Originally Posted by Joe in PNG
On the right track: 203.5 this morning.
"You win 100% of the fights you avoid. If you're not there when it happens, you don't lose." - William Aprill
"I've owned a guitar for 31 years and that sure hasn't made me a musician, let alone an expert. It's made me a guy who owns a guitar."- BBI
Last couple of weeks were a pretty rough start. Seems like everything that could go wrong did go wrong, including some obvious scale malfunctions. Now that the batteries are changed I seem to be settling at 234 pounds. I guess that should be my corrected starting point. I will continue eating as I have been and over the next week until Feb 1 when my schedule changes again I will watch the scale daily to see if the battery change did it or if I need a new scale. I will hold off celebrating weight loss untill I am sure the scale movement is accurate.
I did have salmon and veg for dinner last night. Lunch is about to be a salad with homemade olive oil and balsamic vinaigrette.
pat
One month and -4lbs which is fine as I'm edging back into a gym routine and tend to get really hungry when I push weights. Initially focusing on what I'm eating rather than how much. Once I figure out what my recovery period is nowadays, I'll start pushing up cardio with the rower for the off days. Slow and steady!
-All views expressed are those of the author and do not reflect those of the author's employer-
4th week of 2021 check-in. These are weekly averages:
-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_NavyBF_highBIA_lowBIA_Lean_Fat_Calor ies
JAN 01-07: 244.5__30.9%__31.9%__N/A____167.8_76.8__1811
JAN 08-14: 239.9__28.8%__32.6%__27.4%__169.3_70.6__2190
JAN 15-21: 236.3__27.4%__31.9%__27.3%__169.0_67.3__1834
JAN 22-28: 234.4__26.4%__30.6%__26.0%__170.3_64.1__1884
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
Dec 20: 09:59
Dec 26: 10:25
Jan 03: 09:24
Jan 16: 09:52
Jan 25: 09:00
Timed 3 mile run:
Dec 08: 38:39
Dec 10: 38:40
Dec 14: 37:20
Dec 16: 37:25
Dec 18: 33:47
Dec 22: 37:07
Dec 24: 36:06
Dec 28: 32:48
Dec 30: 34:25
Jan 07: 41:47
Jan 19: 31:52
Jan 21: 29:17
5Km (3.1 miles) time:
Jan 23: 32.29
Jan 28: 31:20
I'm going to have to push a bit to get that sub 30 minute 5K in the next few days, but I'm hoping my new Garmin watch will help me set the needed pace without me guessing and burning out too soon or leaving too much for the home stretch. The pull up by Feb 1 won't happen, but should by March... I'm starting to run into the fat loss limit so I've also increased my calories from 1800 to 2000 which allows my new macro goals (35% protein, 20% fat, 45% carbs) to finally fit within the "acceptable macronutrient distribution range."
Four weeks in:
Lost another 0.25" off waist, new measurement 36.00" for a WTHR of 54.5% (goal: 52.0%).
Weight now 183.8 lbs, a loss of 4.2 lbs on the year. Wife says I'm "melting" lol.
Made some changes in diet to try for the remainder of this 8 week sprint. I rethought "Keto", and now target a MAX of 50g carbs, total, daily, as well as getting 70% of calories from fat. Based on what I understand, this is "Keto" as opposed to "Low Carb." Current calorie target on MyFitnessPal is 1,900.
At any rate, I added the following foods: Alfredo Sauce (as a condiment over veggies. It's just heavy cream, butter, and Parmesan, basically), Raw Almonds (in place of the Pistachios), Organic Lemon for the ACV drink, Fiber Capsules (boost fiber), Skinny Muffin (1/4 c flax plus other stuff, Cream Cheese (this REALLY helps me feel full), Pesto Sauce (another low carb condiment) and Hemp Hearts (this was just an interesting thing I read about). I also tried sauerkraut, and remembered actually I hate sauerkraut.
I deleted these foods: Roasted Pistachios (They are awesome, I just don't need the carbs and salt, and I can't "just" eat a handful), no more added salt (at all, don’t need the sodium with my hypertension), Turmeric (extra carbs with no perceived benefit), Sweet Relish (I was adding it to my tuna salad, but didn't need the taste or carbs), and Ranch Dressing (it has soybean oil, no bueno.) This is in addition to the usual daily stuff which constitute the bulk of my diet: Bacon, scrambled eggs, avocados, salad, green vegetables, blackened salmon, Ahi tuna, chicken, Brie, Kerrygold butter, potasium+magnesium electrolyte supplement, ACV, Bulletproof coffee, balsamic/olive oil dressing.
Not "fasting" per se, but I occasionally delay breakfast until 11. Absolutely nothing after dinner.
I started experimenting with our Instant Pot this week; I made two one-pot dinners, which did not actually poison anyone in the household, so I got that going for me. I may be allowed to cook the occasional meal from now on.
Got to gym 3X this week. Backing off back/shoulder exercises due to some soreness. Otherwise feeling good.
I am completely retired as of Jan 2. That has thrown off my exercise plans as sleeping until 8, cooking big breakfast, surfing on computer, reloading, surfing on computer, mounting scopes, surfing on computer, eating supper, prepping brass, surfing on computer, watching NETFLIX or PRIME, sleeping has apparently no room for exercise. Plus we are in a rainy-cold phase here in NW GA or otherwise I would be at range every day.
I will get back into a routine and delete a surfing with computer time and get back on treadmill with the 40lb ruck plus add some kettlebell.
Not really eating bad but not really eating "good" either. Got to have some dessert while watching TV for example.
01/01/2021 : 221.6
01/16/2021:217.2
01/31/2021: 213.6
Goal this year: 190-200.
Yearly totals:
86.18 miles jogged
0 miles cycled
144.76 miles walked/hiked
Sorta around sometimes for some of your shitty mod needs.
You’ve cut over 9 minutes from your 3 mile run?! That is some serious work. Congratulations!!
Almost 180 today. I've been stress-eating a lot. Need to get that under control. Thought my pants were a little snug, but didn't think it was this bad.
From Older Offspring after a discussion of coffee:
"If it doesn't come from the Kaffa province of Ethiopia, it's just hot roasted-bean juice."
01.02 checkin: 174.6, 619 calories under my 1627 daily budget for the month (only calories consumed count, workouts aren't considered), 22 workouts for an average of 234 calories each.
I'd call that 6 pounds lost for the month where most requirements were met. That's less loss than I would expect for that calorie count, so I bet I cheat with respect to portion size when counting calories; that's what I'll try hardest to fix in February.
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