31 January 2009

Let's review

This week was an experiment. I needed to get a baseline so to speak on my food and activity levels. I didn't really do anything out of the ordinary but I kept track of everything.

First, let's finish out the week:

Consumed: 1870
Burned: 2027

Consumed: 2065
Burned: 2038

For the week we have:

Consumed: 13,365
Burned: 14,677

Deficit: 1,312

Start weight: 181.5 lbs
Today's weight: 182.0 lbs

Start fat %: 38.0
Today's fat %: 37.5

Evidently I did not have a large enough deficit to lose even 1/2 a pound this week. In fact, the numbers on the scale went up. Note: I don't put a lot of faith in the numbers on the scale. I weighed myself every morning this week and there was as much as a 2.5 lb difference day to day. I know that I cannot lose or gain 2.5 lbs overnight so I don't put a lot of weight in the scale numbers. I use them strictly as a basic yardstick. The scale does show a 1/2 lb gain from last week and that could be due to the fact that I haven't been getting enough water in. I try but I just don't have a routine so it's hard.

I do like the fat % and I'll explain why. I know I've lost something this week. My pants fit just ever so slightly better. It's not a huge difference and I'm sure it wouldn't show up in any measurements, but it's there. I can also see that my arms are slimming down and muscles are starting to pop out on my legs. That's no doubt from all those freaking lunges and plyo jumps. UGH!!!! It is happening.

So I believe these numbers and to me they make perfect sense. I've dropped a little bit of body fat but gained some muscle hence no real change in the scale. 1/2 a pound I'm not that concerned about because that could be due to anything. I believe I'm on the right track and I'm going to stay here for the month of February.

Today is kind of my 'free' day. I'm not going to go crazy I'm just going to allow myself a little bit of leeway. Tomorrow, Feb 1, starts the serious business. For the month of February my goals are as follows:

  1. Weigh, measure, and record everything I eat. I've been estimating this past week.
  2. Burn 2300 cals a day
  3. Do that by working out 2x a day and not sitting at the computer so much
  4. Eat between 1600-1800 cals a day
  5. Do strength training 4x a week
  6. Do cardio 7 days a week - this can be hiking, working in the garden, etc.
I think that's it. I'll add more on if I think of anything else. February is a short month and it's kind of the lead up to spring. It's a good month to focus on myself and doing what I want to do. Also, with my new job the schedule will be pretty flexible so I should have no excuse for not doing all this. I have the time, I have the structure, and I have the drive. What more do I need?

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  Motivation is not the cause of action, it is the result. You want to be motivated? Get up and go do something. - Mark Manson How many time...