For those with ADD and do not want to read the post here is condensed version:
- 4 lbs from goal yay!
-2 week at maintenance to determine daily needs
- Muscle building phase
- 2nd Fat loss phase
Longer version for those with an attention span greater than a puppy lol.
So I thought I would throw in an update, it has been a wicked busy week for me this past week as usual. The new job keeps me going for sure, and the only real break I get is my lunch break as most coffee breaks are taken on the go eating as I am working and drinking a scattered coffee while I am doing some paperwork. My goal this week was to shed 1 lb at most and I did a small zig zag to help facilitate that (the low days were killing me this week). I am still unsure of my daily requirements but I had changed my activity level to compensate for the new job from lightly active to very active giving me an additional 410 cals a day. (1920 to 2330) My workouts have been lacking a bit and are sporatic at best but being that my job is fairly physical I am ok with that, I am working 10 hrs a day with a half day every 2nd saturday. My cardio has not suffered at all as I am running a 5 k outdoor in around 24 mins and I am still lifting roughly the same or slightly more weight.
So back to my goal of 10% bodyfat, the lowest bodyfat I have had since being 14 yrs old lol. I am doing this purely for shiggles at this point as I am easily the lightest I have been since 17. According to the BMI I am high normal which makes me laugh as I am lean according to my bodyfat %. I also had a nice surprise of a 1.4 lb difference today over last weeks weigh in. However I want to elaborate here on the side of the fat loss vs scale measurement. I am not going necessarily for a lighter scale weight as much as fat loss I do not want to lose any muscle. I will update the bodyfat % later today. So this brings me to my goal weight as calculated at 158 lbs for 10%. Being 5ft 8" (yeah I am not tall but they pack good things in small packages lol) That is lighter than I am comfortable with, hence my 2nd phase of adding musle to my frame post fat loss. During that phase the goal is to minimize fat loss and maximie muscle gain. That will be followed with a 3rd phase of fat loss if required (I am anticipating this to be a necessary thing).
So I have been at this for approx 136 days and during that time lost 36 lbs. For the math buffs my weekly deificit was just 2308 calories I should have required 4900 for the week to create this kind of loss. Once I hit my goal of 10% I am going to take a 2 week maintenance phase to see exactly what my daily requirements are for cals (plan is to stay at maintenance and see if I am still shedding weight, if I am then raise the cals to compensate) I have tossed around the idea of getting a body bugg or body media thingy to see what my daily requirements are but at this juncture I am going to stick with my polar hrm for workouts only.
So that brings me to the conclusion of this post I hope you enjoyed reading it and gives those whom are following my progress a concise update and future plan.
- 4 lbs from goal yay!
-2 week at maintenance to determine daily needs
- Muscle building phase
- 2nd Fat loss phase
Longer version for those with an attention span greater than a puppy lol.
So I thought I would throw in an update, it has been a wicked busy week for me this past week as usual. The new job keeps me going for sure, and the only real break I get is my lunch break as most coffee breaks are taken on the go eating as I am working and drinking a scattered coffee while I am doing some paperwork. My goal this week was to shed 1 lb at most and I did a small zig zag to help facilitate that (the low days were killing me this week). I am still unsure of my daily requirements but I had changed my activity level to compensate for the new job from lightly active to very active giving me an additional 410 cals a day. (1920 to 2330) My workouts have been lacking a bit and are sporatic at best but being that my job is fairly physical I am ok with that, I am working 10 hrs a day with a half day every 2nd saturday. My cardio has not suffered at all as I am running a 5 k outdoor in around 24 mins and I am still lifting roughly the same or slightly more weight.
So back to my goal of 10% bodyfat, the lowest bodyfat I have had since being 14 yrs old lol. I am doing this purely for shiggles at this point as I am easily the lightest I have been since 17. According to the BMI I am high normal which makes me laugh as I am lean according to my bodyfat %. I also had a nice surprise of a 1.4 lb difference today over last weeks weigh in. However I want to elaborate here on the side of the fat loss vs scale measurement. I am not going necessarily for a lighter scale weight as much as fat loss I do not want to lose any muscle. I will update the bodyfat % later today. So this brings me to my goal weight as calculated at 158 lbs for 10%. Being 5ft 8" (yeah I am not tall but they pack good things in small packages lol) That is lighter than I am comfortable with, hence my 2nd phase of adding musle to my frame post fat loss. During that phase the goal is to minimize fat loss and maximie muscle gain. That will be followed with a 3rd phase of fat loss if required (I am anticipating this to be a necessary thing).
So I have been at this for approx 136 days and during that time lost 36 lbs. For the math buffs my weekly deificit was just 2308 calories I should have required 4900 for the week to create this kind of loss. Once I hit my goal of 10% I am going to take a 2 week maintenance phase to see exactly what my daily requirements are for cals (plan is to stay at maintenance and see if I am still shedding weight, if I am then raise the cals to compensate) I have tossed around the idea of getting a body bugg or body media thingy to see what my daily requirements are but at this juncture I am going to stick with my polar hrm for workouts only.
So that brings me to the conclusion of this post I hope you enjoyed reading it and gives those whom are following my progress a concise update and future plan.
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