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September 24, 2011

Two days of Asylum left..Closer to goal...

Bottom line: Lost 1.4 pounds this week

Weight/bodyfat this morning: 133.0 pounds, 14.7% fat
Weight/bodyfat last week:      134.4 pounds, 15.5% fat

Doing the math on that means that I lost 1.3 pounds of fat, and 0.1 pounds of lean mass. So this does tell me that putting more protein in the diet (all vegan, of course) and doing 5 small meals a day has been a good thing.

The math also shows that to hit my goal of 12% bodyfat, if I lose only fat, my target weight would be 127 pounds, assuming I have no change in lean mass. My God, that sounds like a featherweight, but I'm only 5' 4", so I guess that's reasonable.

These last bits of fat are not easy to lose! I've been doing the Asylum workouts in the mornings and doing 3 miles on the treadmill in the evening, rarely going beyond the 29 daily WeightWatchers points. Total calories burned from workouts is typically around 800/day, and has been as high as 1200. So even with a butt-load of activity and light, healthy eating, it is a s-l-o-w process!! But it's a steady process.

And that's the key. Now where's my coffee?

Posted by Joe Litton | September 24, 2011 in Fitness | Permalink | Comments (0)

September 17, 2011

One week of Asylum left..weight & Bodyfat slowly going down

It definitely gets harder to lose pounds and bodyfat percentage as the amount left to lose diminishes. This week I did Asylum in the mornings and treadmill 5k in the evenings, stuck to the points plan (OK, I went over 1 point once, but was under on other days) ...and the results are that over the past TWO weeks I've lost a pound. But I'll take it.

Started WeightWatchers online on 21 May 2011 at 152.0 pounds. Today (17 Sep 2011) I weighed in at 134.4 pounds and show 15.5% fat. Goal is 12% (or less) of bodyfat, so that means if I gain no muscle and lose only fat, I have 5 pounds to go (for years I held steady at 163 lbs; highest was 172 a few yrs ago at annual physical, so down close to 40 pounds from the high).

We know what THAT means: HELL WEEK! Gonna be doubles again this week, and refine the diet a little more: higher caloric load in the morning and decreasing during the day (smallest meal at dinner). LOTS of water. Proper sleep. No alcohol (which has been pretty light anyway). So we shall see.

Goal for this coming week: Drop 2 pounds of fat. We shall see. For now, I do believe a man needs coffee!

Posted by Joe Litton | September 17, 2011 in Fitness | Permalink | Comments (0)

September 10, 2011

Weight up slightly, bodyfat same/slightly down...

This morning's weigh-in: 136.0 ...That's up 4/10 of a pound from last week.

But bodyfat this week has bounced slightly between 16.0% and 15.5% ...it's 16.0% this morning, which is exactly what it was last Saturday on weigh-in day. I've been taking measurements each Saturday as well, and after measuring several times I can see that the chest is 1/2 inch larger. Looks like I'm moving to that C cup :) ...Actually, with the pull-ups, push-ups, etc and with getting plenty of protein and doing the 5 small meals a day program, it seems reasonable that perhaps a little muscle was added, a little fat lost, and the net result is small weight gain with bodayfat same or a little reduced.

It's definitely an adjustment to my mindset to be OK with seeing the weight the same or a little UP. The goal is lower bodyFAT, and hopefully more lean mass, so while the progress is slow, this is good. Still, there's something real satisfying on the weeks when I can look at the chart and see the weight dropping. I think I need to start keeping a chart of bodyfat ...seriously!

Where's my coffee?

Posted by Joe Litton | September 10, 2011 in Fitness, Health | Permalink | Comments (0)

September 03, 2011

Weight slightly down, measurements same, bodyfat down...

The Asylum workout continues to whup my butt. I must admit, however, that I'm looking forward to getting going with P90X again after this; I miss the lifting! There's definitely some strength work in Insanity, and even more in Asylum, but these 2 workouts are a lot more cardio vs P90X (which does also get the heart rate up).

Speaking of heart, I took my blood pressure this morning. Definitely not high. It was 105/67. This was about 15 minutes after the workout, so I thought maybe it'd be high. No idea what that means, but I feel good, so I'll take it as a good thing.

OK, so the numbers: Weigh-in this morning was 135.4, so I'm down 2/10 of a pound. But last Saturday the bodyfat measured at 17.0% and this morning it was 16.0%, so I am definitely pleased with that. Now I'm really wanting to see 15.something! The weight can stay the same or even go up, as long as the bodyfat diminishes.

I think the combo of regular workouts and 5 meals a day is what's making the difference now. Five meals a day?!? Well, they're small meals. Trying to hit the recommended 40-40-20 / 300 numbers for the meals: approx 40% protein, 40% carb, 20% fat, and roughly 300 calories (up to 500 or so cals on some, to hit my own needs). Also doing this within the confines of 29 daily Weight Watcher points. The is just the start of week #2 of Asylum, so we'll see how this has panned out on 26Sept, when I finish the program.

Hmmmm...I think it's time for coffee!!!!

Posted by Joe Litton | September 3, 2011 in Fitness, Health | Permalink | Comments (0)