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Tuesday measurement checks.
So. Today is a little bit WTF.. I have been gaining weight, but my body fat has gone down another %. I checked, and re checked, and quad checked and then checked again after my shower for good measure.. 12.7% is the reading. I'm definitely closing in on the goal and am completely dumbfounded because I popped above 180 again today. I know I carb loaded this weekend somewhat on purpose to break the plateu I've been in. Trying to work back into a calorie deficit to knock off these last few fat lbs.
Even though I'm closer to an more leveled weight measurement but tracking once a week, a 2.4lb jump in 1 week in LBM is a little out there, so I'm not 100% setting it in the books yet.
I did a lot of work in the yard with tillers and post hole diggers and hauling 500-600 lb boulders around on a dolly, etc. (I am re-landscaping a lot of the front of the house)
Workouts have been good. Yesterday I didn't want to go ALL day and then I always have a blast while I'm in the groove. I'm definitely gaining momentum and muscle gains have been great.
Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."
32" waist goal met.
Actuals:
SIC Fitness: M, Tu,Th joined the "open" competition at the gym
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830. Been having trouble getting past 10 am some days without a snack.
Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week. I may start going Fridays too.
Measurements:
Waist Measure: 32" on 3/7 = +/-0.00" (32" IS MET!)
BF %: 12.7% on 3/7 = -1.0% (Goal is 10%)
Tues # (based on Trend Weight): 177.5 = +0.7# from 2/28
Est LBM: 155.0 = +0.75#/wk (4 week average) = +2.4# from 2/28
Est Fat: 22.5 = -0.55#/wk (Need to lose 5.3# for 10% goal) = -1.7# from 2/28
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80.5 kg
Lost so far: 2.7 kg.
Still to go: 3.4 kg.
Diet followed: Reasonably Well.
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6 kcal
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Fat: 0.12g | Prot: 0.71g | Carbs: 0.24g.
Breakfast: Coffee. more...
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Gaining 1.3 kg a Week
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