July 28th - Weekly Weigh-In
"
It doesn't matter how slowly you go.......as long as you don't stop
"
- Anonymous
I weighed myself today as part of my weight loss program and it was quite interesting.
This Week's Weight Goal
My weight goal for this week is 212.94 lbs.
Last Week's Weight
Remember that my official weight last week was 211.20 lbs and that the actual weight usually fluctuates about 2 lbs higher during the week; on Monday, the weight went up to 213.
So, I had a starting point for the week's weight loss.
Exercises
I didn't visit the gym at all this week; I woke up late on Monday and by Tuesday evening, I realized I wasn't interested in visiting the gym this week.
So, I slept in all through the week, catching up on my sleep.
I was quite active though; handstand practices, pull-ups, push-ups, middle splits training, daily 15k-step goal, etc.
On Friday morning, I had an informal weight check and it was 208.80 lbs; Friday evening, while relaxing for the weekend, I ate too much.
Saturday morning, I had another weigh-in and the scale had climbed to 209.80!
I was devastated because I was hoping the scale would tilt towards 208 lbs and there was no way I would get to 208 lbs for my official weigh-in.
So, I decided to do something radical: postpone my weigh-in until Sunday and I would go on hunger fast till then.
So yeah, I didn't eat throughout the day while being physically active; the only calories I consumed was a cup of coffee (about 300 calories) and lots of water.
Sunday morning, I weighed myself; my official weight for this week is
207.20 lbs!
Officially, I lost about 4 lbs; unofficially, I lost about 6.
My measurements this week were
- Body weight: 207.20 lbs
- Waist size: 38 inches
- Body fat percentage: 25.5%
- Body Mass Index: 29.0
- Muscle Mass: 36.2%
- Bone density: 7.7 lbs
- Calorie maintenance: 3,074 kcal
Meaning
My body fat percentage is healthy and according to my BMI, I've overweight.
My emerging abs really queries the authenticity of the above numbers; I think my actual body fat percentage is between 16% and 20% and my BMI is less than 25%.
That being said, I'm not gonna argue with the instrument and will simply use it as a motivation tactic:
I'm a fatass and I still need to lose more fat!
Week's Activities
Monday
All I ended up doing was completing my morning middle splits training and getting ready for work.
Throughout the day, I remained active with
- handstand training
- 2 sets of levels 1 - 4 push-ups
- 1 set of pull-ups; I completed 6 reps!
I attempted a muscle-up, but didn't succeed; guess I'm not strong enough yet for it. No worries!
Did not meet my daily 15k-steps goal (when I realize I wouldn't be able to meet the goal during the day, I thought of completing some walking after putting the kids are in bed - I must have been doggone tired because I got knocked out too & woke up after 11pm); had a little over 14k steps.
Tuesday
Woke up late......again! It's as if my body's telling me I need to slow down.
I was sooo late that all I could do after getting up was getting the kids ready for school and getting myself ready for work.
Luckily, since I work from home (yay!), I was able to complete a few stretches as well as my middle splits training.
I did ensure that I don't skip walking as I didn't want to miss my 15k-step goal twice in a row.
Exceeded my daily 15k-steps goal; completed almost 19k steps! Yasss!!!
Wednesday
I'm resigning myself to the notion that I won't be quite productive with the gym this week.
So, no gym time today!
I completed some warmups and completed my morning middle splits training session.
I was active throughout the day:
- I started workday by walking on the walking pad so I can ramp up on my walking goal for the day.
- Then, I completed 2 sets of the pushups (levels 1 - 4)
- Did more walking to ensure that by 2pm, I had accumulated over 10k steps.
- Completed 1 set of 7-rep pull-ups; tried a 2nd set, but could only complete 4-reps.
- After work, I played with the kids as well as completed several sets of handstand (chest-to-wall) practice.
- Completed a couple more splits training (not as intense as the actual training session) as well.
Exceeded my daily 15k-step goal; completed almost 18k steps!
Thursday
Woke up late, but didn't even care.
Formal gym time is dead this week :P.
Got the kids ready for school and I got ready for work.
Similar to yesterday, I was active throughout the day:
- Started the day with my middle splits training.
- Walked on the walking pad for my daily 15k-step goal.
- Completed 1 set of 7-rep pull-ups; didn't try a second set, but did an active hang for a few seconds to work on my grip & shoulder strength.
I was tired and hungry after work; so, was relatively inactive throughout the rest of the day.
Exceeded my daily 15k-step goal; completed over 18k steps!
Friday
Woke up, didn't visit the gym, immediately got ready for work.
Started workday by walking on the pad.
Took a few mins off for the middle splits training session.
I also completed 2 sets of levels 1 - 4 pushups.
By end of workday, I had already met my daily 15k-step goal.
After work, I rode my bike to the lake for a 4-mile walk around it.
Afterwards, I rode my bike about 5 miles back home.
Crushed my daily 15k-step goal; completed over 30k steps!
Saturday
Non-gym day, lounging, back & feet massages.
Last night, while relaxing, I binged a little bit on food, aware that I would be weighing the very next day.
I did an informal weigh-in today and my numbers went up a little bit.
I can't allow that to happen; so, I decided to have an all-day fast today to re-ignite some quick fat loss.
Also watched some interesting videos on middle splits and handstands training.
I also completed my middle splits training.
Since I couldn't go for an outside walk to make my daily 15k-steps goal, I decided to use the walking pad to accomplish the same.
Throughout the day, I hopped on the pad and just walked and walked.
On and off, I walked till almost midnight.
Crushed my daily 15k-step goal; completed over 24k steps!
Conclusion
Most importantly, my weight loss progress is on track to meet my ideal weight by the end of the program.
And right now, that's a win for me!