pull-upsThis week I gained 8.1 pounds. Overall, I had a great week with regards to my report card, so I’m not really sure what the driving factor was. The one thing that was different was the exercise routine I did (which I started last week.) I have a camping trip with my kids this weekend, so I’m going to take a break from everything and allow myself to reset and recharge mentally.

Exercise Routine

Last week I started a new exercise routine. I wanted to give something different a try, but after losing no weight last week and gaining 8 pounds this week, I think I need to reconsider. The program I was doing was heavy on bodyweight exercises (push-ups, pull-ups, etc.) and running. I don’t think the program itself was a problem, but I do think my capabilities made it a poor fit for my needs. For instance, I am not able to do a single pull-up unassisted right now, so doing max reps or pushing myself to do 20 isn’t really helpful. It is something I want to revisit later, but for now, I think taking a week off and going back to my previous program will be a better fit.

Report Card

I’m tracking 5 key categories that I have learned impact me the most. Here is my report card for this week:

Category Rating Comments
Total Calories Pass My daily average for the week was 2,658 calories, and with exercise factored in it was 2,090 just under my goal of 2,200.
Intermittent Fasting Pass My goal is to fast for 16 hours every day, and I hit that each day this week.
Supplements Pass My goal with supplements is to make sure I have my NingXia Red every day, take my vitamins (Core Supplements) at least once a week, take Aminowise after workouts, and replace at least 3 meals a week with Slique Shake. I got all these in this week.
Sugar Fail My goal is to average <60g of sugar per day and this week I averaged 85g. Given that a lot of this was from fruit, I think this was a good week even though I missed my target.
Exercise Pass My target is 5×20 minute high-intensity workouts each week and I got in a total of 6 this week.
No Sweet Treats Fail I added a goal of saying no to sweet treats like ice cream, cookies, cake, etc. until I hit my overall goal of 240 pounds. I did have 2 donuts on Sunday this week so I missed my goal, but I did keep my calories under my goal that day.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 249.5 lbs -94.1 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 31.4 -11.7 <25 
Body Fat 37.0% 25.4% -11.6% <25%
Lean Mass 216.2 lbs

63.0%

186.0 lbs

74.5%

-30.2 lbs

+11.5%

76%-82% of weight
Body Water  41.6% 50.2% +8.6% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

177.0 lbs

70.9%

-24.0 lbs

+12.3%

 >35% of weight
DCI 3799 kcal 2927 kcal -872 kcal n/a
Bone Mass 10.3 lbs 9.0 lbs -1.3 lbs n/a
VFR 20 11 -9 <12 

 

Continue On…

Continue on to the Week 48 Results:

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or head back to the first post: Starting My Health Journey

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