The weight loss that resumed last week continue this week with another 2.5 pounds down. Current weight stands at 203 pounds. Suddenly, reaching my goal does not seem that far fetched despite the fact that over the preceeding few weeks I decided that I would be extremely happy if I make it to 182 by end of July as long as I keep my lean body mass gains and my strength keeps improving.
I continue to do aerobics and my eating regimen is tighter than ever. I let go of the shakes and fiber supplements, and upped my leafy vegetables. I still have around 2 lbs of fruits a day but I am having only those with the lowest glycemic load (strawberries, cherries,..)
I am again noticing some improvements in my weight lifting numbers:
Chest Press: 150 (150) lbs
Incline Chest Press: 140 (140) lbs
Preacher Curl: 75 (70) lbs
Chinups: 20 (20) lbs
Lateral Pull Down : 130 (125) lbs
Seated Rows: 135 (135) lbs
Triceps Push down: 80 (80) lbs
Triceps Extension : 100 (90) lbs
Leg Press: 500 (450) lbs
Leg Extension: 80 (80) lbs
Leg Curl: 135 (135) lbs
Shoulder Press: 120 (90) lbs
Seated Lateral raise: 100 (95) lbs
Rear Deltoid: 105 (100) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)
My weight Monday reflected 2.5 pounds of weight loss. I am so ecstatic. I guess the high intensity elliptical sessions have paid off.This week was 5×6 week. Things are looking quite positive with a tangible improvement in performance as compared to two weeks earlier.Chest Press: 180 (170) lbs
Incline Chest Press: 160 (150) lbs
Preacher Curl: 90 (80) lbs
Chinups: 20 (30) lbs
Lateral Pull Down : 150 (140) lbs
Seated Rows: 150 (150) lbs
Triceps Push down: 100 (90) lbs
Triceps Extension : 105 (110) lbs
Leg Press: 540 (540) lbs
Leg Extension: 100 (110) lbs
Leg Curl: 165 (165) lbs
Shoulder Press: 140 (140) lbs
Seated Lateral raise: 100 (110) lbs
Rear Deltoid: 125 (110) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 3×25 (unchanged)
I’ll keep my fingers crossed and hope that progress noted this week continues.
My weight Monday again reflected 1 pound of weight loss.
I repeated my body composition test:
Weight: 207.9 lbs vs 210 lbs 1 month ago
Fat Percentage: 24.7% vs. 25.8% 1 month ago
Fat Mass: 51.4 lbs vs. 54.2 lbs 1 month ago
Goals to reach by end of July:
Weight: 175 lbs (Lose 32.5 pounds)
Fat Percentage: 17% (Drop 7.7%)
Fat mass: 30 lbs (lose 21.2 lbs)
There is tangible progress yet is going at a slower rate than I expected. If I continue to lose around 2.5 lbs of fat per 5 week period, then it’s 0.5 lb per week or 45 weeks until I reach my goal :( . That’s quite depressing. Time for some additional research to what I can do to increase my weight loss.
My trainer is suggesting I do start doing high intensiy cardio on my off days. He wants 50 continuous minutes (warmup and cooldown do not count here) with high intensity aerobic exercise keeping my heart rate at around 140-160 beats per minute. I will start these next week.
My weight lifting numbers this week (4×12) are almost identical to last week with one exception. My chinups now require 30 lbs of assistance instead of 40 lbs. That by itself is wonderful to see.
My weight Monday reflected 1 pound of weight loss. At least loss has resumed.
We will from now on do 2 weeks of 4×12 and then 1 week of 5×6 (We did before 2 weeks of 4×10 and 1 week of 4×6).
My numbers throughout this week show improvements from two weeks ago. As a matter of fact, most numbers are the same but since we did 12 instead of 10 repetitions, an improvement did take place.
Chest Press: 140 (140) lbs
Incline Chest Press: 130 (130) lbs
Preacher Curl: 70 (70) lbs
Chinups: 40 (50) lbs
Lateral Pull Down : 125 (125) lbs
Seated Rows: 135 (120) lbs
Triceps Push down: 80 (80) lbs
Triceps Extension : 100 (90) lbs
Leg Press: 450 (405) lbs
Leg Extension: 80 (80) lbs
Leg Curl: 135 (120) lbs
Shoulder Press: 90 (100) lbs
Seated Lateral raise: 95 (900) lbs
Rear Deltoid: 100 (105) lbs
Forward Crunches: 3×30 (3×30)
Reverse Crunches: 2×20/1×15 (unchanged)
I had an interesting discovery today. The fiber supplements I am taking are loaded with added sugar! Each tbsp has 3 grams fiber and 8.5 grams sugar. As I get around 6 tbsps every day, that’s more than 50 grams added sugar. I have a feeling this is playing a major role as to why I am not progressing weight wise. Those supplements had no nutritional info on and so I called manufacturer and was shocked to learn about that.
I have dropped my shakes to 2 a day each 1 scoop. So that’s total 2 instead of 6 per day. I am still getting around 315 pounds of protein (1.5 per lb of TbW for 210 lbs) as per Body Rx. I am getting most of my proteins from chicken breast, liver, eggs, natural yoghurt, and some vegetables.
Regarding vegetables, I ‘discovered’ alfalfa sprouts which I find delicious. I am now having close to 290 grams a day (0.6 pounds) and that’s a good source of fiber and protein and no sugars.
My strawberry intake is down to 1 pint per day (around 0.9 lbs)
I am hoping some weight loss will occur this week and thereafter
Again today, there has been no recorded weight loss. I am keeping things in focus and will not allow myself to be discouraged. I will research however if I am eating anything that is sabotaging my diet.
My jeans are getting quite loose and so I bought a size 36 today (down from 38) and that made me quite pleased as they were actually quite loose.
Today is Day 1 in week 8 and it’s the time for the 5×6 routine.
My numbers today:
Chest Press: 170 (160) lbs
Incline Press: 150 (140) lbs
Preacher curl: 80 (83) lbs
chinups: 50 (60) lbs of assistance.
Numbers in parentheses represent my performance three weeks ago. Things are looking good with the exception of a 3 lbs drop in Preacher Curl strength.