For those new to this blog, I and a bunch of other tweethletes embarked upon this year’s 10in10 challenge, with the outcome goal to lose 10 pounds in 10 weeks. This report covers progress through week 3 of 10.
How’d I do? (The Outcome Goal) During week 3, I succeeded in losing .75 pounds and am now at 214 lbs, and overall I’m down 2 lbs from my starting weight.
I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations.
Less than Expected Overall, for week 3 of 10 I gave myself a self assessment of Less than Expected, sliding back from all of the good work I did in the first two weeks because of a complete #failwhale related to portion control. The Peter Gabriel video above says it all! I ate two full pizza’s this week without even knowing it in two different days. Well of course I knew that I did it, but it’s back to the addictive personality. Being back in NY this week, I found myself out at lunches and dinners with friends and got caught up in that all too easy self convincing attitude of “It’s only one time”. For me, my nutrition and “feeding” needs to be a stand alone event where I get the food, eat the food and finish, separate and apart from other distractions or activities.Â It’s far too easy to get caught up in the moment and then realize that I consumed the gross national product of Uganda before the evening was complete. The result is that all of my great routine built up during the prior two weeks is snapped and I’m forced to go back to the beginning. I lied where I had gotten to, that place where my body tells, me “Hey idiot, you’ve eaten enough and if you eat any more I’m going to make you feel sick.” But if you keep piling on, your body won’t be able to tell you. Just like a muscle, it adapts to the behavior you impute on it. Major need for a quick refresh to get back on track. Only seven weeks left.
Why am I rating myself Less than Expected when I still lost weight? Just like in Week 1 when I actually gained weight, the outcome goal does not always reflect what really matters and that is my behavior in executing on and achieiving the process goals I’ve set forth for myself. Yes, I lost .75 pounds, but in reality, that’s just blind luck, or more likely a timing issue. I know from practice that what I do nutritionally on one day doesn’t show up in my weight for five to seven days. All this means that my work is REALLY cut out for me this week, just to stay even.
Report Card – Week 3
January 18 – January 24:
The chart above is created using Joe’s Goals.
Caloric Intake/Nutrition = Less than Expected
Portion size: Horrible. As described in my preamble. Enough said. Cut the portions down to levels not required by Attila the Hun!
Eat Healthy Breakfast: Healthy but I allowed the portion size to creep up here as well.
Eat light every three hours: Not even close. I ate every three hours on some days, skipped meals on others and ate light then heavcy, then even heavier then light. Yuck!
Eat fresh whole foods: Probably the positive side of the nutritional elements. I did eat a lot of whole fresh foods, just too much of it. The one change this week is living off of Carolyn’s juicer. Each morning, we’ve been playing “Guess what’s in the juice?” So far she and Cindy haven’t tried to put in my athletic socks. Brett Blankner and Christine Lynch would be really proud, as they also have been on the smoothie kick, but we’ve gone one better because we’re using Carolyn’s heavy duty auger.
Avoid junk food and sugar: Not too bad with sugar this week. None of Aunt Duck’s oatmeal raisin cookies to graze on.
Eat protein first: Kind of a mix here. I can still be much better. Who am I kidding? I didn’t eat protein first, yet again. No self control, cue the Peter Gabriel song.
Stop eating 60 mins. before going to sleep: Average at best with a number of late nights grazing.
Caloric Expenditure/Positive Stress = Met Expectations
January 18 – January 24:
Workouts captured on Buckeye Outdoors, a free online log.
Workout early: Got out early on the weekend but still not regularly starting my days out by working out or running. I know how important this is because it really does set the tone for the rest of the day and allows me the flexibility of getting in a second workout later in the day or evening if my schedule allows.
Min 45 mins of Cardio: No problems here, and was happy that the issue in my left calf didn’t rear its ugly head again, even with me getting in 48 miles of running this week including a 19-mile long run on Saturday followed by a 10-mile run at Rockefeller Park on Sunday. Total time training for cardio and resistance was 11 hours.
Resistance training: As you can see from my Joe’s Goals report above, I only lifted two days this week. So important! Need to do even better.
Recovery/Adaptation = Met Expectations
Sleep min of 7 hours per night: Not much to say here. I slept a lot.
Conclusion: Stop being such a glutton! Not much more to say than that. Keep up the good work on getting in my runs (I’m only a few weeks away from the Los Angeles Marathon) lift even more and drop this BS weight. Do the things I know I need to do. Results from all of the other great folks participating in this challenge can be found at the 10 in 10 blog. Have a great week.