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23 February 2013

today very bad binge episode, not been good at controlling my sugar cravings this week, not sure why.
I started my training program with will but then Thursday I started eating badly, yesterday was ok today terrible.

I need to be more regular in my exercise and cut sugars.Will try to stay under 50 g next week

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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 losing 0.7 lb a week

12 February 2013

Been 62 days since my last weigh in before Xmas. I have been keeping track of my deficit and waiting to reach 30000 cal deficit since last weigh in before the next one.

Currently at 20000 kcal deficit, it has been much slower than in the past due to the Xmas holidays and then to an injury playing tennis that has stopped me playing for the last 5 weeks.
It is now quite hard to build decent deficits without sport because my resting metabolism has gone down a lot due to my weight loss and I like to keep eating at least 2200 kcal per day.
The good thing is that I think based on the deficit and the tape measure I should have kept my weight loss, but the progress in the last few weeks has slown down also because I often eat too many sugars.

I started ADF 3 weeks ago and last week for the first time my blood pressure has gone below 90, hopefully it stays that way.

ADF is tough mentally but I do not really get hungry.

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11 December 2012

Today weighed in after 40 days and reaching a gross deficit of 31300 kcal which would correspond to a net deficit of around 16500 once corrected for the usual 10% estimated extra calories my bodymedia reports. Once this usual adjustment is made the expected fat loss is in line with the calorie deficit ie:-2.4kg.
My body fat percentage has gone down to 20.6% and my lbm up to 37.9% (32.51kg vs 32.05kg).My waist has gone down 3.5 cm.

On average I have eaten 2977kcal, with way too many days over 3000 in the past 6 weeks. I managed to keep deficit through exercise mainly tennis and riding my bike to work instead of driving.
It is disappointing that I could not keep my calories under 2500 as it was my goal, mainly by limiting refined sugar that I am consuming way too much. Not worried about weight/fat loss which is going according to plan and would not wish to go any faster, but because too many sugars are not good overall and generate addiction.
I am glad I am keeping my activity up through the winter and enjoying it.

The next couple of weeks will be challenging because there will be plenty of parties and celebrations and I plan to enjoy all the food I love when I will go back to Italy for Xmas. I hope to get to the week of 24th with a further 5-7 k calories deficit so that I have some buffer for the extra calories I will certainly eat over Christmas. The problem is that only over the next week I have 4 dinners and christmas parties.

Last thing, since the start of November I moved to My Fitness Pal journal to save my calories. I am copying to FS manually to update my calendar, but just inserting total calories. I still prefer FS overall, but MFP syncs with my body media offering me a lot of additional data on my BM dashboard. I am not copying the exercise, but on average I have burnt 3850 kcal/day (3500 net of the overestimation)

Weigh-in: 189.2 lb

lost so far: 71.4 lb

still to go: 32.6 lb

Diet followed reasonably well

add comment losing 0.9 lb a week

28 November 2012

Note to myself:

Recently I moved my food journal to my fitness pal because it syncs automatically with my bodymedia armband dashboard.

I still like FS more, maybe because I am used to it, but I like being able to analyse my intake via bm.

I still plan to update manually my food diary on FS when I weigh in (every month or so) logging just the total amount of calories.

Since late August/September my calories intake has gone up quite a bit over 2500/day on average, and I have been experiencing more sugar/refined carbs cravings. I managed them mainly thanks to being more active and by managing my overall weekly budget to accommodate them.Overall I kept loosing weight and fat which is great, but I am worried that I cannot change this attitude forever which is my goal.

Loosing slowly does not bother me, actually I want to avoid loosing more than 2.5 kg/month, but still having the occasional sugar binge annoys me.

Yesterday I saw on youtube a video of a guy who lost 400lbs on one of these american tv shows in 2009 and then 3 years later has recovered 300lbs which is very disappointing and shows how loosing weight is a piece of cake compared to maintaining it.

Sport is really helping now but I need to put under control the other side of the equation bringing down calories to 2100/2200 day and sugars to below 30 g/day, otherwise as soon as for some reason I will be unable to do sport I will loose control of my fat again.

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