Sept 15th - Weigh-In
"Your success is measured by your willingness to keep trying."
- Anonymous
This Week's Weight Goal
Planned weight goal for this week was 196.56 lbs.
Last Week's Weight
Last week's official weight was 194.20 lbs
By Monday morning, it was around 197 lbs.
The week's plan was to have a day-long fast (it's more like greatly-reduced caloric intake than an actual fasting) on Monday, an intermittent fast on Tuesday, another day-long fast on Wednesday, an intermittent fast on Thursday, and a day-long fast on Friday.
The plan succeeded, except for on Friday when my appetite overwhelmed my fasting resolve and I went on a snacking binge.
Saturday morning, I woke up and weighed myself.
193.60 lbs
It's like my body is attempting to hold onto every ounce of fat it can; two day-long fasts this week and the only result was about 1 lbs loss!
Disappointing!
My measurements were
- Body weight: 193.60 lbs
- Waist size: 35.0 inches
- Body fat percentage: 22.7%
- Body Mass Index: 27.1
- Muscle Mass: 37.7%
- Bone density: 7.4 lbs
- Calorie maintenance: 2,942 kcal
Meaning
- 6.40 lbs to go! Woohoo!
- BMI and body fat percentages are still relatively high; however, the mirrors and my clothes indicate otherwise.
- Abs muscles are getting more visible, but they still need more improvement.
Weekly Activities
Monday
Woke up early and went to the gym.
At the gym, I spent 20 mins on the elliptical machine.
Spent the rest of the time hanging on the bar, pull-ups (8 reps with pause....haven't been strong enough to do that before!), rings, and shoulder stretching and strengthening.
I also completed weighted butterfly poses (4 sets with 25-lb dumbbell on each thigh for 90 seconds each).
Currently, no plans for leg strengthening exercises until I've reached my ideal weight; leg soreness will interfere with my stretching goals.
Started workday on the walking pad and throughout the day, worked on wrist strengthening, headstands, chest-to-wall handstands, backbends, and other stretching activities.
I also completed my middle splits & front splits training.
Nutrition-wise, I started a day-long fast today to detox the food consumed over the weekend.
Exceeded today's walking goals with over 19k steps.
Tuesday
Woke up and went to the gym.
Spent 7 mins on the elliptical machine and afterwards, just hung on the bar.
I felt very low energy and quite tired.
When I got on the mat to start core/stretching exercises, I just laid on there for about 10 mins, doing nothing.
I eventually got up and returned home, fearing I might be coming down with fever.
I got on the walking pad and walked on it for over an hour before realizing I never had my pedometer on me; all the steps taken were not recorded!
I just got more tired and basically sat for the rest of workday.
I wanted to break my fast around 5pm, but I was really feeling achy all over; I ended up having coffee and some fruits around 2pm.
After work, I went to lay down as I was really feeling achy; I also took some pain/fever meds and decided to take it easy for the rest of the day.
I felt better after a couple of hours, but it was obvious my body was fighting an infection and it's best I rested my body.
Didn't check my walking goal today, but I presume that I didn't reach my goal.
Wednesday
Woke up, feeling better, but still achy.
So, scrapped gym-time and slept, after taking more pain/fever meds.
Started the day feverish; so, didn't engage in any exercises throughout the day except
- walking on the walking pad
- hanging on the bar for a few mins
Rested after work, trying to get better quickly.
Nutrition-wise, I had a day-long fast and during bedtime, had a protein shake & bar for energy so I wouldn't have to eat the following morning.
Exceeded the day's walking goal with almost 20k steps.
Thursday
Woke up, still feeling feverish.
Realized that gym-time is likely scrapped for the rest of the week and that resting is more important.
So, the only exercises completed today were
- walking on the walking pad
- hanging on the bar for a few mins
Rested and ate after work.
Exceeded the day's walking goal with over 19k steps.
Friday
Woke up feeling better, took my meds.
Rested and started workday on the walking pad.
Had a day-long fast, but ended up breaking it late in the evening when my appetite overwhelmed my resolve; then, went on a little snack binge.
Exceeded the day's walking goal with almost 21k steps.