Weekly Update - 12/23/2007

December 23, 2007 · 5 comments

Diet starting weight: 295

Week starting weight: 267

Today’s weight: 266

Week weight loss: 1 lb

Total weight lost: 29 lbs

I really thought I was going to do better this week than a 1 pound loss. Yesterday I actually weighed in at 265 so I thought there was a good chance I’d be reporting my official 30 pound loss today but it was not to be. I’m always happy to be moving the scale down, but this is the week I really should have been able to show a bigger loss. All I can do is keep at it.

Things I did well this week:

For the first time in over a month I followed my strength training plan every day. For the week I increased weights in 6 exercises and lifted a total of 147,240 pounds - a new weekly high.
I got back into the cardio, and while I didn’t get close to logging the time I have planned, I did feel good about what I did do.
I really ate well all week, only once did I find myself eating something and not being able to control it. See below.

Things I did not so well this week:

I could have done more cardio. I should have done more cardio. I needed to do more cardio.
Candied pecans and chocolate covered toffee. Damn.
I could have written more on this blog.

This was the week I needed to see a big loss and it didn’t happen. This next week is going to be really tough - we are hosting a family Christmas dinner today for 26 people, we have a Christmas Eve feast at my parents and then another on Christmas on my wife’s side of the family. If I am not careful I could easily put on 5 pounds and then be spending the next few weeks just getting back to par.

My focus is now shifting from hitting my goal weight for the month (which was 261) to surviving this week at 266. That will still get me a loss for the month (all of 1 pound!) and will help me feel positive going into 2008 that I am still heading in the right direction.

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{ 5 comments }

GroovyBabe December 23, 2007 at 11:07 am: You are by far the most sensible person I have come across with regards to weightloss. A 1lb loss per week, while not ideal is perfectly good and safer than losing bigger amounts so just keep doing what you’re doing.

I dont know if this is of any help but my gym instructor told me it is better to do more reps than up the weights. She recently upped my reps from 3×15 to 4×20 because I said the weights felt too light, and she kept the weights as they were. I have to say I really noticed the difference, both in how hard the workout became and the definition in my arms.
john - from fat to fit December 23, 2007 at 12:12 pm: What a great comment Groovy, thanks!

As far as reps, I think 15 for a guy is already a lot - most strength training programs for men seem to be focused at 6-8 reps, but I am doing it more for the cardio aspect and sensible muscle gain than trying to bulk up. So 15 is where I started. As long as I can continue to sensibly add weight at this rep level I will do it. Because of the nature of my machine there may come a time when adding more weight isn’t practical, it’s at that point I’ll probably be increasing the reps.

I’m looking forward to the New Year!
John December 23, 2007 at 8:58 pm: Congrats on the weight loss!
Steve v4.6 December 24, 2007 at 10:01 am: I think you’re doing great- considering it’s the time of year when most pile on the weight. Keep it up!
Vilma December 26, 2007 at 1:27 am: Hey John… don’t beat yourself up… I agree with Steve. You lost weight during the holidays so you should be proud! As far as the slow weightloss… from my experience & studies, it could be various factors. Here are some in no particular order:

- the scale measures EVERYTHING (muscle, organs, water, etc…) IMHO, it’s not a real great indicator of progress because it can let you down. Take out a tape measure or your old pant-o-meters instead

- you might possibly be putting on some muscle as well. Although it takes less space than fat it weighs a bit more.

- water retention maybe?

- How long have you been doing your strength & cardio program? Our bodies are smart & tend to adapt fairly quickly. Why don’t you change up your routine & try something new. And example: more super setting with heavier weights & less reps. It will keep your HR elevated & your metabolism revved up even after your workout which is more important than through your workout.

Hope this helps some….

~ Vil

- Eating habits?