Weight: 221.0 (-10.2)
Fat: 32.3% (-7.0%)
Meals: Dinner, Fast 1 end 7pm
Exercise: Cardio (Treadmill 25:00 WL5 - 316 calories, 1.78 miles)
Pictures: Front/Side/Back/Flex
Week 4
Avg Weight: 221.5 (-3.8 | -7.8 | -2.6/wk)
Avg Fat: 33.7% (-0.8% | -2.8% | -0.9/wk)
Measurements
- Waist: 45.0 (-1.0 | -1.6)
- Hips: 41.6 (-0.9 | -1.5)
- Forearm: 12.0 (0.0 | 0.4)
- Calf: 16.5 (-0.1 | -0.6)
- Thigh: 25.5 (0.5 | 1.4)
- Wrist: 6.6 (-0.3 | -0.1)
- Chest: 46.5 (1.0 | 1.0)
- Bicep: 14.3 (-0.8 | -0.8)
Today was a much better day than yesterday, at least when it came to my weight loss program. Even though I hadn't finished but 8oz of my 20oz bottle before I began my workout (I usually finish a full bottle), and I was in a fasted state, the run went very smoothly. Still a lot more difficult than the previous speed, and I'm going to stick with my every other day increase, but it was a night and day difference from yesterday.
Not much else to say about today, so let's look at this week. As we can see, my weight dropped big time this week, nearly 4 full pounds over last week's average. I'm not sure how much of this is the fasting accelerating my weight loss, and how much was "leftover" weight loss from last weeks pathetic drop of 0.1 pounds. Overall, I'd say my body has made some adjustments and is probably back on track. I don't anticipate another four pounds of weight loss for this coming week. In all, this week helped jump my average weight loss up to 2.6 lbs per week, which is greater than my goal of 1-2 per week.
My fat percentage looks pretty good too. I really wish I had a more accurate method of measurement as I just don't trust the scales measurement. The fact is, the way it measures body fat will be greatly influenced by fat distribution (most of mine is around my belly and not in my legs), and water retention (I'm pretty dehydrated when I wake up). That being said, the numbers are somewhat in line with what I would hope for. Based on my weight loss, if my losses were entirely fat I would expect to have dropped 3.4% body fat (7.8/229.3), and 2.8% is pretty close to that. I'm not sure if I lost 0.6% lean body mass or if that's just margin of error for my scale... either way, after I hit my weight loss goals, I can work on regaining that without the fat that comes along with it.
Measurement-wise I'm even happier. I've lost a full inch off my waist and hips just this week, an inch and a half overall. My thighs have gained a half inch or a total of one and a half also; my quads are actually visible when I flex them. My chest managed to gain an inch, but my biceps actually deflated after all those curls I've done. I'm going to chalk those both up to measurement difficulties since I only have two weeks of data. Besides, the goal isn't to gain muscle yet, so much as to arrest the loss of muscle.
Overall, I'm happy with my progress so far. I'm a couple days away from my one month anniversary of the start of my program and it's been a good month.
