My Life, My Stuff, My Place, My Space:
My two cents about all that crosses my space.
Week 15I am on a roll with 2 more pounds lost this week down to 196 lbs. 6 more pounds to go and I’ll be ecstatic. I took my trainer to dinner today as a sign of appreciation for his hard work. He stated that I have exceeded his expectations and that I am progressing quite nicely. He gives me 4 more weeks to cross that 190 lbs barrier. My weight lifting numbers this week are mostly unchanged. I am hoping to soon be able to complete a full set of chinups without assistance. Week 14Weight loss continues this week with 2 more pounds down to 198 lbs. I actually am starting to feel in good shape and am getting compliments right and left with respect to the progress I have achieved. My numbers continue to improve: Chest Press: 200 (180) lbs (A goal achieved right here) Week 13Today 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 Goals to reach by end of July: Weight: 185 lbs (Lose 15 pounds) 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. Week 12The 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,..) Chest Press: 150 (150) lbs Nutrition: Glycemic Load vs. Glycemic IndexThe glycemic index (GI) measures how much blood sugar level rises following the ingestion of 50 grams of sugar coming from a particular food. The higher the number, the greater the blood sugar response will be and thus the insulin release. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A glycemic index of 70 or more is high, 56 to 69 is medium, and a GI of 55 or less is low. Glycemic Load (GL) addresses the matter a bit further by taking into account the amount of carbs are in a food serving. This is far more valuable and worth addressing than the glycemic index. For example, carrots have a high glycemic index and based on that GI, they may be considered ‘bad food’. However, 50 grams of sugar coming from carrots require the ingestion of 2 lbs of carrots in one meal. Carrots have a low glycemic food and for all practical purposes are excellent highly recommended foods. A GL of 20 or more is high, a GL of 11 to 19 is medium, and a GL of 10 or less is low. GL is GI *(carbs in food serving) / 100 As expected the foods with high GL and GI, are those filled with added sugar, processed flour, and those of low nutritional value. Not surprisingly, these wreak havoc on your body on top of making one gain weight. Examples include various bakery items (cakes, pastries, white bread, cookies, brownies, chocolate bars, most cereals (exception:Fiber one), sugary beverages, refined products, pasta, rice and potatoes. The best (low GL) fruits are: Strawberries 1 All of these are great foods to have. Most vegetables have low glycemic load. As for legumes, the best are: Chickpeas 3 Week 11My 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. |