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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

17 August 2012

Weigh-in: 206.6 lb lost so far: 54.0 lb still to go: 50.0 lb Diet followed reasonably well
   add comment on diet paperiniko's own diet   losing 0.4 lb a week

26 July 2012

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