Sept 8th - Weekly Weigh-In

"
He who stops being better, stops being good.
"
            - Oliver Cromwell

Another week, another time to weigh in.

This Week's Weight Goal

Weight goal for this week was 198.90 lbs.

Last Week's Weight

After the setback from two weeks ago and the miraculous effort to get back on track last week, my official weight was 195.60 lbs.

By Monday morning, the weight was 197.50 lbs.

Monday and Tuesday were holiday and special days and I ended up consuming more calories (cakes, pastries, bread, cereal, etc.) than I should.

So, I had to complete two day-long fasts to assist in the weight loss; I used the same day-long fast as last week in which I fast all day with only 1 cup of coffee/tea and at night, have a protein shake in order to sleep well & have energy for gym-time.

Anyways, for this week, my weight is

194.2 lbs!

Officially, I lost 1.4 lbs, but unofficially, I lost about 3.3 lbs.

My measurements were

• Body weight: 194.20 lbs
• Waist size: 35.50 inches
• Body fat percentage: 22.6%
• Body Mass Index: 27.1
• Muscle Mass: 37.8%
• Bone density: 7.4 lbs
• Calorie maintenance: 2,944 kcal

Meaning

1. Only 7.20 lbs to complete the program
2. I'm ignoring the BMI as I'm positive it's incorrect (unless my eyes & mirrors are deceiving me)
3. The body fat percentage is also higher than it should; although not washboard yet, my abs are visible; the lower pouch is almost nonexistent.

Weekly Activities

Monday

The gym was closed for Labor Day; I also didn't have work today.

I did wake up early to exercise, but given the lack of adequate equipment, I had to modify my exercises.

I spent 20 mins on the stationary bike; I also completed multiple sets of hanging on the bar.

I spent time stretching my shoulders and lower back.

Eventually, I warmed up and completed my middle splits training for the day.

Throughout the day, I completed

• 2 sets of backbends
• 2 sets of headstands
• multiple sets of chest-to-wall handstands
• multiple sets of wrist strengthening drills

I also completed drills for planche and press-to-handstands.

Nutrition-wise, I started eating around noon and most of the food was watermelon and cantaloupe.

I eventually took the family out for some pastry treats and ended up eating a little bit of it.

Dinner was relatively okay portion-wise, but I still ended up eating some cantaloupe afterwards to aid in meal digestion.

Did not meet today's walking goal, completed almost 4k steps.

Tuesday

I had no work today, but still woke up early-ish and went to the gym.

The gym was a little packed (probably due to yesterday's closure), but I still ended up doing

• 5 mins on the elliptical machine
• multiple sets of hanging on the bar
• 3 sets of horse stance, holding a 30-lb kettle ball

From there, I went for the main event: swimming. I had a swimming goal for Sept; so, I spent some time training on the hands.

To aid my stamina, I completed 3 sets of 2-lap breast stroke without stopping (a record for me).

Did not meet today's walking goal, only completed a little over 8k steps.

Wednesday

I went to the gym and spent time on my stamina, shoulders, and core strength.

I also completed 1 set of 8-rep pull-ups as well as numerous sets of dead/active hang on the bar.

I started workday on the walking pad and throughout the day, I completed wrist strengthening exercises as well as chest-to-wall handstands.

I had a day-long fast, consuming only chai tea and protein shake in the evening.

Exceeded today's walking goal with over 19k steps.

Thursday

Went to the gym after waking up.

It was mainly swimming day; however, I put in some full-body stretching and shoulder strengthening.

After the stretches, I went swimming, working on my September goals

Came home and got ready for work.

As usual, started workday on the walking pad and completed multiple chest-to-wall handstands, wrist strengthening, and backbends throughout the day.

After work, took the kids swimming, spending additional time in the pool.

I broke my fast today with fruits, nuts, and some healthy food.

Exceeded today's walking goal with over 23k steps.

Friday

Went to the gym after waking up, although a little late.

Started gym-time with 15 mins on the elliptical machine, followed by shoulder strengthening, wrist strengthening, and body stretching exercises.

The highlight of gym-time was completing 5 strict pull-ups, along with the energy to complete more later.

After gym-time, I came home to prepare for work, starting workday on the walking pad.

I also completed middle splits and front splits training as well as multiple chest-to-wall training sessions and wrist strengthening sessions.

I also had a day-long fast, with only coffee and protein shakes later in the evening.

Exceeded today's walking goal with over 20k goals.