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31 October 2012

Weigh-in: 194.4 lb lost so far: 66.1 lb still to go: 37.9 lb Diet followed reasonably well
   add comment on diet paperiniko's own diet   losing 1.2 lb a week

31 October 2012

First weigh in since 19 september, after my holidays. Overall good result considering the challenges of eating the right portions in the US and the fact that I ate a lot away from home.
The overall calorie deficit for the period was 34865, but when corrected for my estimated Bodymedia error (10%) it went down to 19600 which would imply a loss of about 2.8kg fat.
I actually lost 3.2kg and went down to 23.6% fat from 24%, so I guess the difference between forecast and actual is water weight (since the fat % went down more slowly) Today I am finally planning to go and measure my fat % with Bodpod to have a benchmark for my Omron scale.

I am glad about the result considering that over the last 41 days I consumed way more calories than my goal with an avg intake of 2850/day, but I also upped my burn with tennis and jogging. Unfortunately I stopped for the last 3 weeks chalistenics due to a knee problem, I will resume this week.
This pace of loss of about 2.5 kg.month is good and I would like to avoid loosing to fast to limit skin damage. I am not sure yet where I stand in terms of loose skin, I am afraid I will have some around the belly. Now I have still quite a lot of fat around it so I am not sure whether the fact that it is a bit loose is due to fat or skin. It does not look too bad, but I will see if I can manage to loose another 10 kg and get under 20% body fat.
Weigh-in: 194.4 lb lost so far: 66.1 lb still to go: 37.9 lb Diet followed reasonably well
   (3 comments) on diet paperiniko's own diet   losing 1.2 lb a week

19 September 2012

Kept similar trend to the last 2 months, higher burn rate and higher calorie intake. On Avg I ate 2686 kcal over the period and created a nominal deficit of about 27500 kcal which corresponds to about 18000 deficit if accounting for usual BM overestimation.

Still I would have expected a drop bigger than just 0.9 kg. It is possible that I added some muscle and water since my fat according to my BIA scale has gone down considerably to 24% (from 26.6%).My LBM has gone up 1% to 36%.
Of course the BIA is not accurate, I think I am still way over 25% body fat, probably closer to 30%, but so far it has been good at showing the trend. I have lost 2 cm on the waist so that might confirm the theory of fat loss higher than weight loss.
Still despite all this I can't help being a bit disappointed for the lower than expected weight loss. It is quite silly but old bad habits are hard to die.
I am quite glad I keep weighing only every 2-3 weeks, so I keep a good feeling of the general trend and do not get too distracted from weight variations.

Today I will also go to get tested with the BODPOD to see how far off my scale is at estimating fat %. Probably a waste of money since also the BodPod is not perfectly accurate, but I am curious.

For the next two weeks before my trip to the US I want to try to lower my avg calorie intake to about 2100/day to create a slightly higher deficit that allows me for the extra calories I will certainly consume while hanging out with my friends and attending at least 4 dinners and receptions.

More on the Bod Pod later
Weigh-in: 201.5 lb lost so far: 59.1 lb still to go: 45.0 lb Diet followed reasonably well
   (1 comment) on diet paperiniko's own diet   losing 0.7 lb a week

31 August 2012

Today weighing at 92.3 kg:-1.4kg in line with forecast considering the gross kcal deficit of 17700 since last time (13300 kcal considering Bodymedia 10% burn overestimate).
Fat % down to 26.6% fat (down from 27.6%)which is the best data this time, and 109.5 cm waist down from 111. Lbm 35% up from 33%.
My calories intake has stayed higher than I targeted at 2625 on avg for the period, but I was very active with tennis and bike so my burn was also quite good at 3800 on avg. Ideally I would like to go down to an avg of 2100 but if I can keep up the burn rate, it does not matter too much since it is better to loose no more than 2-3 kg per month anyway.

Calorie deficit keeps being a great way to forecast fat/weight variance the only time it was quite off was last weigh in when I have lost only 0.6kg vs an anticipated 1.8-2. Not sure way,maybe due to the unusual physical effort of riding the bike for 450km to Paris or maybe I underestimated the kcal I ate with all the cheese I ate, anyway for the rest the bodymedia and fatsecret have been great at estimating my fat loss.

I need to increase my resistance training being more consistent with two sessions a week of body weight training. So far since coming back from Paris I have managed to do so, but need to increase intensity.
Weigh-in: 203.5 lb lost so far: 57.1 lb still to go: 47.0 lb Diet followed reasonably well
   add comment on diet paperiniko's own diet   losing 1.5 lb a week

17 August 2012

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