Tag Archives: weigh-in

Weigh-In: March 25, 2010

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This week ends an 11-week mid-goal stretch that started January 7th, after my first 7 week holiday challenge that started November 19th 2009.  This mid-goal was to reach 200 lbs with 22% body fat or less.  With that said…….

This weeks numbers:

Weight: 197.6 lbs (down -5.0 lbs from last)
Body Fat: 21.0% (down -0.8% from last week)
LBM: 156.1 lbs (down -2.3 lbs from last week)

All I can say is HOLY SH**!  I know there’s probably some hydration influence in this weigh-in. although I felt I drank plenty of fluids yesterday and last evening, but I also ramped up the training this week considerably.  Bottomline is:  I MET & EXCEEDED MY GOAL! Here’s the photo evidence!


Photo evidence!


In those 11 weeks, I loss a total of 23.6 lbs & 4.6% body fat!

My next mid-goal is another 12-week stretch which would bring me to June 17th…1 week before my main triathlon event.  I initially had the goal set at 190 lbs & 19% body fat, but I think I’ll revise that now a little considering the new results;  June 17th goal:  185 lbs & 18% body fat.

This afternoon I have another Bod Pod test at Brock University.  Can’t wait to see how it correlates with my first test, and my OMRON.

Weigh-In: March 11, 2010

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This weeks numbers:

Weight: 204.0 lbs (down -0.5 lbs from last)
Body Fat: 22.4% (down -0.6% from last week)
LBM: 158.3 lbs (up 0.8% from last week)

Well, I’m happy with this weeks numbers, and pretty much in line with my daily calories in & out average that I’ve been tracking.

Average Daily Calorie Intake: 2533
Average Daily Exercise Calories Burnt: 623
Current BMR (x1.2 factor): 2230 cals 
Daily Calorie Deficit: 320 (x7 = 2242 deficit = 0.6 lbs loss)

My average macronutrient split this week looked like this:  50% Carbs; 21% Fat; 32% Protein.  I’ll keep with the current deficit & macro split as I felt good and got good results.

Starting Monday is another taper recovery week so I’ll have to adjust my calorie intake a little.

Weigh-In: March 4, 2010

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This weeks numbers:

Weight: 204.5 lbs (down -1.7 lbs from last)
Body Fat: 23.0% (down -0.1% from last week)
LBM: 157.5 lbs (down -1.1% from last week)

Well, as you can see, did lose some weight, unfortunately it seems most of it was lean mass.  I guess the lower carb option didn’t really do anything different.  I’m not understanding why this is happening.  I did a spreadsheet up for the last 3 weeks that gives me a daily average of calorie intake, and average daily exercise calories burnt, and it shows I’m only running approx. 13% calorie deficit.

Avg. daily calorie intake: 2450 +/- 50
Avg. exercise calorie expenditure: 550
Current BMR: 2230

I’m going to switch back to a somewhat more carb friendly macronutrient split and maintain the current input & output and see what next week brings.


Weigh-In: Feb 25, 2010

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This weeks numbers:

Weight: 206.2 lbs (down -0.3 lbs from last)
Body Fat: 23.1% (down -0.1% from last week)
LBM: 158.6 lbs (Negligible from last week)

Well, at least I didn’t gain. :mrgreen:

I’m going to keep with the lower carb eating 5 days a week, and carb up Thurs & Sundays.  I think I over did it last Sunday with the refeed, plus the reduced training (taper week) probably what resulted in a lower than average weight loss.  Plus the fact that I didn’t lose any LBM, but still almost dropped half a lbs, is always good news.

Weigh-In: Feb 18, 2010

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This weeks numbers:

Weight: 206.5 lbs (down -4.5 lbs from last)
Body Fat: 23.2% (down -0.8% from last week)
LBM: 158.6 lbs (down -1.8 lbs from last week)

I’m kinda of surprised at the big drop, but I think I attribute this to my nutrition switch.  Up to last Thurs, I was basically splitting my macro nutrients into 55% carbs, 30% protein, & 15% fat, with one day of the week (usually on Sunday), I’d bump my calorie intake to maintenance (or just above) to help boost the metabolism.

Since last Thursday, I’ve gone more low carb with a 40% carb, 40% protein, 20% fat macro split, and a carb load on Sunday and today (Thurs).  So I’m thinking the big drop attributes to a low glycogen muscle stores from the lower carb intake.

I’m going to keep going with this split and see what it brings next week, then adjust accordingly.