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17 February 2014

Weigh-in: 198.2 lb lost so far: 62.4 lb still to go: 41.7 lb Diet followed poorly
   add comment on diet paperiniko's own diet   gaining 0.5 lb a week

16 October 2013

Weigh-in: 190.0 lb lost so far: 70.5 lb still to go: 33.5 lb Diet followed poorly
   add comment on diet paperiniko's own diet   gaining 0.3 lb a week

16 June 2013

First weigh in after 118 days. Mixed results: my weight went slightly up to 83.5 kg from 82.8 kg and my body fat went down from 22.4% to 21.1%. My lbm went up to 37.7% from 36.5% and my waist down to 95.5 cm from 98.5cm.

On the positive side I managed to complete P90 which I think has improved my muscle tone and definition considerably and helped to keep up the calorie burn despite an injury at the start of the year that prevented me from playing tennis. On the negative I have had too many days of overeating. My avg calorie intake has gone up to 2828 kcal per day and my burn stayed at around 3216 per day with an avg deficit of 388 kcal, not enough when accouting for my bodymedia accuracy which I estimate at about 10% that implies a net deficit of just 77 kcal per day too little! So what appeared to be quite a consistent deficit of well over 40000 kcal in 4 months it ended up being pretty much a maintenance regime, once accounted for the 10% overestimate of the burn. The positive thing is that once again the calorie counting is quite effective in managing the expectations.
Besides last time I weighed in it was after a period of intermittent fasting which I suspect decreased my water weight considerably.

Today will be a rest day with a lot of indulgence before starting P90x tomorrow. I hope to be fit and committed enough to do it, p90 has helped me to improve my fitness level, hopefully enough to get to the following stage. I want to get back down to below 2100 kcal/day over the next few months to be able to get under 20% body fat and under 80kg weight which I have not been at since a high school.
I will also try to weigh in more frequently to track the training progress and impact on my bf.
Weigh-in: 184.1 lb lost so far: 76.5 lb still to go: 27.6 lb Diet followed reasonably well
   add comment on diet paperiniko's own diet   gaining 0.1 lb a week

23 February 2013

17 February 2013

Today I finally managed to weigh in after 68 days and got mixed results. It took me quite longer to achieve a decent calorie deficit due to the holiday season (my previous weigh in was mid december) the fact I was sick with flue and cold for two weeks and finally that unfortunately I strained my bicep early january and had to reduce my sport activity especially tennis :O(

The total gross calorie deficit is 27200 kcal (net of my estimate bodymedia adjustment 19000 kcal deficit) for a loss of 3 kg. So the loss is in line with the forecast and actually a bit over it. Let's not celebrate just yet though! :O(
My waist went down to 98,5 cm and my visceral fat to 10 (index) . The bad news is that my body fat has gone up to 22.2% from my last reading of 20.6% and my lbm down to 37% from my last reading of 37.9%.

Obviously there might be a number of reasons for this and one could be that the scale accuracy might have been affected by the hydration level, but so far it has been quite accurate in the readings and when I benchmarked with Bodpod it was very close so my analysis is that this might have to be linked with two issues:

1) In the past 45 days I strained my bicep so I have not been playing tennis and have done less sport, although I still did some cycling and running and a bit of callisthenics, this might have not been enough, and for sure I lost lean mass on at least one of my arms

2) The most worrying bit is that in the past 3-4 weeks I have started testing ADF fasting for two days a week and most of my calorie deficit in the past weeks (approximately 10-11000 kcal) came from it since on the rest of the days I kept very small deficits.
The results in terms of lowering my blood pressure have been quite good so far (not measured blood values) but my concern as I wrote in a previous journal was that by concentrating most of the deficits on fewer days, if it is true what I read in some of nimm's entries that there is only so much fat that can be used in any single day to make up for a calorie deficit, then the implication would be that such a protocol could induce LBM loss which obviously I do not want, I would not like to become a skinny fat.

It is probably too early to draw a final conclusion, but since I decided to step up my resistance training program from tomorrow starting P90 at home I will probably stop at least for now my ADF experiment also because I cannot do intense exercise when I eat just 600 kcal day. In fact yesterday when I did my last ADF day of this week, and had quite a busy and active day at work I felt weak a couple of times.

Well that's it, I will next update probably in a month after 30 days of P90, today it is a day of mixed feelings first time I am not very happy of a weight loss. On the positive way is that I managed a very challenging period with xmas holidays, injury and a couple of weeks of heavy cold still managing my weight.

Last thing I bought the new bluetooth bodymedia armband a few weeks ago and it is really cool to be able to see a live update of my calorie expenditure and balance on my phone throughout the day.
Weigh-in: 182.5 lb lost so far: 78.0 lb still to go: 26.0 lb Diet followed reasonably well
   add comment on diet paperiniko's own diet   losing 0.7 lb a week

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