Coke and Popcorn

This week I lost another 2.2 pounds down to 241.4. That matches the lowest weigh-in I have had so far (in week 45 and week 46.) This was also the week that I tried soda again for the first time in 410 days. I’m happy that in a week where I had a coke for the first time in a year, then had a Coke Icee, and failed at my goals around sugar every single day of the week, that I was able to lose 2.2 pounds. It is all about balance, and even though I had quite a lot of treat, my overall calorie intake was right around where I want it to be.

Coke and Popcorn at the Movies

As I mentioned in A Year Without Soda, one of the reasons I wanted to allow myself to have coke was to have a treat at movie theaters of a Coke Icee and a popcorn. I took my kids to see Justice League this week and enjoyed this treat. It is roughly 500 calories, so equivalent to a typical dessert. I thoroughly enjoyed this and the movie was great as well. This is not something I would do regularly, but once a month it is a nice treat. I feel like my year without soda has allowed me to put Coke (and other sugary drinks) back where they belong in my life – as an infrequent treat and not an every meal drink.

Report Card

Here is my latest report card:

Category Rating Comments
Total Calories Fail My daily average for the week was 2,849 calories. Adjusting for exercise calories burned it was 2,424. A little bit over my goal of 2,200 calories per day.
Sugar Fail My goal is no more than 2 days where added sugars are >20g of my diet, but this week I failed at this every day. I definitely need to get back in front of this before it becomes a problem again.
Strength Training Pass Achieved my goal to get in 4 strength workouts from the training program I am doing at https://tomnikkola.com/training.
Running Pass My goal is to run a 5K each week and work toward improving my time. This week I ran a 5K in 38:20 (matching my personal best I set last week.)
Tabata Pass My goal is to do 1-2 tabatas each week, and this week I tried something new. I did rowing as a Tabata (20s full intensity, 10s rest x 8 times x 4 rounds. It was a really hard workout and I pushed myself to new lows in my split times on the erg, so that is great.

Weigh In

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

Category Started At Today Total Change Goal
Weight 343.2 lbs 241.4 lbs -101.8 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 30.3 -12.8 <25 
Body Fat 37.0% 20.9% -16.1% <25%
Lean Mass 216.2 lbs

63.0%

190.9 lbs

79.1%

-29.7 lbs

+16.1%

76%-82% of weight
Body Water  41.6% 53.4% +11.8% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

179.6 lbs

74.4%

-21.4 lbs

+15.8%

 >35% of weight
DCI 3799 kcal 2859 kcal -940 kcal n/a
Bone Mass 10.3 lbs 9.2 lbs -1.1 lbs n/a
VFR 20 9 -11 <12 

 

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