August 25th - Weigh-In Day
"
A long-term plan with no contingency for setback.....is doomed to fail!
"
- Anonymous
Welcome to my weekly weigh-in, a time devoted to tracking my weight-loss progress.
I started the week on a very high note and ended with a big, banging crash!
I wanted to start the week with a day-long fast, but later decided against it because I didn't want my weight-loss plan to solely rely on fasts to cut weight; that was probably my first mistake!
This Week's Weight Goal
Weight goal for this week was 203.58 lbs.
Last Week's Weight
Last week's weight was 196.40 lbs, a fantastic number I was planning to replicate this week.
By Monday morning, my weight had ballooned to 202 lbs.
The huge change in weight between Saturday and Monday was the first factor in the disastrous week.
I spent the rest of the week trying to figure out how to lose more weight without day-long fasts and especially, how to reduce the weight gap between Saturday/Sunday official weigh-ins and Mondays' weight.
I know I typically consume more calories on the weekends; however, they usually range between 2k - 2800 calories, and thus, shouldn't cause a 3 - 5 lbs gain.
My official weight for this week is
204.40 lbs!
My measurements were
- Body weight: 204.40 lbs
- Waist size: 37 inches
- Body fat percentage: 24.7%
- Body Mass Index: 28.6
- Muscle Mass: 36.6%
- Bone density: 7.7 lbs
- Calorie maintenance: 3,042 kcal
This was an 8 lb gain!
Meaning
I had a setback this week; I was strategizing a plan to lose weight without day-long fast and I must have taken a wrong turn somewhere as the inner fat-me gained control and let loose.
Realistically though, I'm not panicking; this is because my weight-loss program already had a contingency plan for setbacks and as such, a 4-week reset has been baked into the program.
As long as I don't have more than 2 setbacks throughout the program and can recover within 2 weeks, I should be back on top.
Week Activities
Monday
I woke up and went to the gym.
Since my exercise goals are primarily flexibility, mobility, and weight loss, I've been revamping my exercise approach in the gym.
So, I started the day with 20 mins on the stationary bike.
After that, I completed 1 set of pull-ups (5 reps); not my best work, but hitting a personal best on the pull-ups isn't a goal.
After that, I spent multiple sets hanging on the bar, stretching and strengthening my shoulders; I also spent some time on the rings.
I also completed 2 sets of push-ups: 7 reps of levels 2 - 5.
From there, I
- completed 3 sets of standing forward bend pose holding a 20-lb dumbbell, stretching my lower back, glutes, and hamstrings.
- completed 2 sets of straight-arm hammer curl with a 10-lb dumbbell; it's a slow movement exercise and the weight is held for a few seconds overhead; this exercise strengthens some of the neglected shoulder muscles.
- completed 3 sets of lying-down-on-back chest fly with 10-lbs dumbbell on each hand; in this exercise, the weight is allowed to pull the shoulders apart as low as possible, stretching & strengthening the shoulder ligaments.
- completed 5 sets of butterfly pose; holding the pose with 20-lb dumbbell on each thigh for 60 seconds and resting for 60 seconds afterwards.
- completed multiple sets of chest-to-wall handstand
I came home and completed middle splits, front splits, headstand, and backbend stretches.
I also started workday as usual, on a walking pad.
Throughout the day, I completed additional headstand, chest-to-wall handstand, and backbend sessions.
I weighed myself and my weight had jumped to about 203 lbs (from 196-lbs just 2 days earlier!); so, I decided to have a full-day fast.
I was doing quite well with the fast throughout the day, not eating anything.
But I eventually got annoyed that I shouldn't have to fast every time in order to lose a huge chunk of weight because that strategy is not sustainable longterm.
I need a strategy that allows me to gradually lose weight while still eating (apart from the large popcorn & soda I had on Friday - my only meal on that day -, I haven't indulged since then and the following day, I walked over 8 miles & biked about 5 miles).
Anyways, in that mental state, I found myself eating some available beef & turkey jerky as well as lots of oranges, grapes, and cherries.
I did crush my base and stretch walking goals with over 19k steps!
Tuesday
Woke up and began a full body stretch; the original plan was to visit the gym for my swimming session, but I chose sleep over waking up early :D.
Completed the session with headstand and backbend sessions.
School's started; so, spent some time taking one kid to school and visiting the other kid's proposed school.
Eventually got back and continued working, walking on the pad as usual.
Throughout the day, I completed multiple sets of chest-to-wall handstands as well as headstands and backbends.
It took longer today, but I got the 17k steps completed as usual; ended with almost 18k steps.
Wednesday
Woke up and went to the gym, although a little later than usual.
Spent 15 mins on the elliptical machine.
From there, I had several sets of hanging on the bar, strengthening & stretching my shoulders.
I worked on additional flexibility and mobility exercises, ending the gym session with chest-to-wall handstands.
I started the workday with walking on the pad.
During a short break, I completed the middle splits and front splits sessions.
Throughout the day, I also completed several sets of chest-to-wall handstands, headstands, and backbends.
Met my base and stretch walking goals; ended up with a little over 21k steps.
Thursday
Woke up and went to the gym.
Spent 15 mins on the stationary bike and afterwards, I hung on the bar for shoulder strength & stability.
I wasn't feeling the exercises; so, I decided to abandon the rest and focus on my reason for being there today: swimming.
I spent about 30 mins swimming, working on my stamina and breathing techniques.
I felt a little vertigo while on my back; so, I didn't swim on my back today.
After gym, I came home and got ready for work.
Started workday by walking on the pad as usual.
I got unusually tired throughout the day; I think I expended a lot of energy in the swimming pool.
So, once I completed the day's walking goal, I didn't exercise at all.
Instead, I took the family out for some treats and although most of my eating were healthy, I had more calories than I normally do (primarily oranges and nuts).
This week's weight loss is gonna be a disaster!
Friday
Today was a D-I-S-A-S-T-E-R!
Due to some logistics reasons, I woke up and didn't attend the gym.
Not sure if it was a continuation of last night or a different reason altogether, today just felt like a day to let loose.
So, I did.
As I dropped the kids off to school, I stopped by McDonalds and had a bacon-egg-cheese bagel (McDonalds being the shitty place it was, forgot my bacon).
Once I got home and started work, I sat on a chair, instead of my usual walking pad.
Within 30 mins, I've had two large bowls of cereal in quick succession.
I followed that up with some more oranges and nuts.
I realized that I was on a downward spiral and simply braced myself for a crash.
I decided I was gonna skip walking for the day and just let whatever happens to happen.
Did not reach my walking goal today; barely reached 4k steps.
Saturday
I initially thought of having a full day-fast to make up for the eating binge over the last 2 days.
I decided against it and decided to do a reset on Monday, accepting this week's setback.
It was a setback that has been built into the weight-loss program.
Because the weight-loss program spans many weeks (20), there was an expectation that there would be 2 setbacks during the program, periods when I might go overboard with eating or just not following the plan as I ought; as a result, there's a 4-week contingency built into the program.
The plan accounts for 2 of these setbacks, and that each setback would require 2 weeks to get back on track.
Week 1 of each setback would be for the eating binge while week 2 would be for shedding the excess weight accumulated.
My eating today wasn't the best either; I had some sweet coffee in the afternoon.
We also baked some chocolate-chip cookies (with butterscotch topping, coconut shavings, and icings) with the kids and I ate most of the cookies (since the kids didn't eat a lot).
A lot of my consumption was nutritious, just more calories than I normally consume in a day.
Did not reach my walking goal today either; barely crossed 4k steps.