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Getting Back in Shape Log >> Week 13

Posted on June 11th, 2004 filed in Training Log    |   

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Today is the end of week 13 thereby ending my third month of training. My weight on Monday again showed 2.5 lbs of weight loss and my weight is now flirting with 200 lbs.

I repeated my body composition test.

Weight: 200lbs
Fat Percentage: 24%
Fat Mass: 48 lbs

Goals to reach by end of July:

Weight: 185 lbs (Lose 15 pounds)
Fat Percentage: 20% (Drop 4%)
Fat mass: 37 lbs (lose 11 lbs)

I have adjusted my goals as I do not believe it is realistic for me to think I will lose 26 pounds of fat in 7 weeks. 15 lbs means 2+ lbs per week. Even that I am not sure it will happen but I am hoping it will.

The toughest I believe is to drop the fat percentage. I started at 28% and now after 3 months I am at 24%. I am quite skeptical that I will reach 20% by end of July.

The other troubling issue is that I am losing lean body mass. Over last 3.5 weeks I lost 8 lbs total among which only 3.5 lbs came from fat! 4.5 lbs of LBM were lost!!!

Not sure how to interpret that. My trength and weight lifting numbers continue to improve. I am also shrinking in size and now at regular 34 (Quite an improvement from size 38 3.5 weeks ago).

Eating wise, I have dropped my protein intake from 1.5 gram protein per lb of total body weight to 1.25 grams. I also dropped the strawberries to 1 lb per day down from 2. No fiber supplements, no protein shakes.

My weights this week were identical to last week with the exception being the chinup requiring 10 lbs of assistance instead of 20 lbs. I can almost smell when I’ll be able to do these assistance free.

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