Progress Monday - 100809

So the body fat % reading keeps jumping around quite a bit. Though I would love to believe it this week, it's just too low. So to address this, and because I'm a dork, I'm going to make an adjustment so I can hopefully reduce the extreme jumps up and down in the BF%.

I'll be taking a reading every day, then remove the high and low BF% for the week, and also the high and low weight for the week. I'll then take the average of the remaining readings. The average is what I'll use for the measurements come Monday.


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Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.4632 lbs
non fat: 183.7368

This Week (8 weeks)
Weight: 296.8 lbs
%BF: 31.8 %
Waist: 54.25 in.
lbs fat: 94.3824 lbs
non fat: 202.4176

Difference
Weight: -7.4 lbs
%BF: -7.8 %
Waist: -0.875 in.
lbs fat: -26.0808 lbs
muscle gained: 18.6808 lbs
-------------------------------------

Progress Monday - 100802

Quick and dirty this week since I'm behind on posts...


-------------------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.4632 lbs
non fat: 183.7368

This Week (7 weeks)
Weight: 296.8 lbs
%BF: 38.5 %
Waist: 54.25 in.
lbs fat: 114.268 lbs
non fat: 182.532

Difference
Weight: -7.4 lbs
%BF: -1.1 %
Waist: -0.875 in.
lbs fat: -6.1952 lbs
muscle gained: -1.2048 lbs
-------------------------------

Progress Monday - 100726

Not too bad this past week. Did better with my lunches. Not expecting perfection allowed me to make better progress. Also added a couple additional metrics (see below). Although there are other factors (hydration, wet feet, time of day, etc.) that can affect the % body fat reading, that measurement along with weight allows me to get a calculation of actual lbs bodyfat lost and lbs muscle gained.

Based on the measurements, ~11 lbs of fat lost and ~3 lbs of muscle gained over 6 weeks. Not sure how accurate it is, but regardless I'm noticing a difference for the better! :)


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: PASS


----------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.5 lbs
non fat: 183.7 lbs

This Week (6 weeks)
Weight: 296.2 lbs
%BF: 36.9 %
Waist: 54.375 in.
lbs fat: 109.3 lbs
non fat: 186.9 lbs


Difference
Weight: -8 lbs
%BF: -2.7 %
Waist: -0.75 in.
lbs fat:-11.2 lbs
muscle: 3.2 lbs

----------------------

Progress Monday - 100719

Catching up on posts. Fell off the wagon last week. Well... maybe more like holding on to the wagon with my feet dragging the ground, but still not as good as I would like. I had actually been doing 'OK' before on lunches even though I hadn't added that to my list. Last week, I didn't really pay any attention at all. Decided I have to change that this week, and I'll add it to my list. Not expecting myself to be perfect, but definitely a lot better than I was last week.


HABIT REVIEW
1. Keep hydrated: NO PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: NO PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: NO PASS


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week (5 weeks)
Weight: 299.4
%BF: 38.1
Waist: 54.75

Difference
Weight: -4.8
%BF: -1.5
Waist: -0.375
---------------------

Progress Monday - 100712

Interesting pattern over the last three weeks. Either the weight OR the %body fat drops. The other goes up from the previous week. The over-arching trend for both is downward though, which is the main concern.


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: PASS


I think I need to focus on these five items for the next week to further ingrain the habits before trying to add anything else.


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week (4 weeks)
Weight: 299
%BF: 33
Waist: 54.625

Difference
Weight: -5.2
%BF: -6.6
Waist: -0.5
---------------------

Progress Monday - 100705

Monday was a holiday this week, so the measurements were taken a lot later in the morning. About 10am instead of the standard 5am. Kind of crazy how the %body fat numbers come out. If I believe the numbers below, and calculate it out, the numbers indicate that I've lost over 6 lbs. but have gained a pound of fat. With having added another CrossFit workout per week, cleaned up my eating at least to some extent, and having improved my hydration I don't buy those numbers. Just further evidence to me that these measurements, especially %BF, should be looked at as a general trend as opposed to precise measurements.


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: NO PASS (missed it twice this week)
4. Zone/Paleo breakfast: PASS

Not doing too bad on modifying things one at a time. Breakfast was good all week, and the full weekend was pretty good as well. Dinners are improving. Focusing on the dinners for this week.


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week
Weight: 297.8
%BF: 41.3
Waist: 54.625

Difference
Weight: -6.4
%BF: 1.7
Waist: -0.5
---------------------

Progress Monday - 100628

Weight is up this week, but still down 1 lb from two weeks ago. % body fat took a dive in the right direction this week. I'm not going to read much into this. My main concern is that the numbers trend in the right direction over time.

HABIT REVIEW
1. Keep hydrated: MARGINAL PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS

I've actually been doing pretty well nutrition-wise for breakfast. Lunch is still off, and dinner/after work food is hit-or-miss. I'll add in 'eating well at breakfast' this week (realizing this has as many meanings as people that answer the question). I hope to go into this more later.

---------------
Last Week
Weight: 300.8
%BF: 38.9
Waist: 55

This Week
Weight: 303.2
%BF: 36.1
Waist: 55.125

Difference
Weight: +2.4
%BF: -2.8
Waist: +0.125
---------------

Progress Monday - 100621

Well the first week's results are in and things are off to a good start. Yea! I'm kind of suprised actually since the main thing I focused on changing last week was keeping myself hydrated. (See yesterday's post for more details.) I think I'll continue with more of the same this week to help solidify the habit before adding in anything else.


---------------
Last Week
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week
Weight: 300.8
%BF: 38.9
Waist: 55

Difference
Weight: -3.4
%BF: -0.7
Waist: -0.125
---------------

WOD - 100614 - The Chief

WOD (workout of the day): The Chief

-----
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
-----

Round1: 3+17
Round2: 3+8
Round3: 3+3
Round4: 3+1
Round5: 3+3

Notes:
- 65lbs used for power cleans due to low-back 'tweak' a week ago. (Things felt fine. Should be OK to nudge up the weight for next workout that uses it.)
- pushups done on knees
- squats not quite to full ROM. (working on flexibility)

-----

Weight: 304.2
%BF: 39.6
Waist: 55 1/8

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