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 7 of 10.
How’d I do? (The Outcome Goal) The bagel week. This was a crazy week and the bottom line is that I ate too much and worked out too inconsistently. The result is that I lost another 2.75 pounds. Hunh? Proves yet again that this weight management stuff is highly irregular, the benefits are cumulative and not even close to linear. I’m down to 209.75 pounds which is really exciting but I can’t say that it’s due to a great week on my part. Only tangentially related to my weight loss objective, my athletic performance continues to climb, including having paced out a 16-miler at a 9 min/mile pace, which isn’t fast historically but it’s the fastest I’ve run distance in quite some time.
I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations. My grade?
Less than Expected Overall, for week 7 of 10 I gave myself a self assessment of Less than Expected. How can I say that when I had my largest weight loss week to date? Because the focus must remain oon the process goals if I am meant to achieve the objective and then sustain it after the fact. I’m totally supportive of the motivational mantra of celebrating small victories but I can’t let the variability of the outcome goal give me a false sense of productivity. With some significant changes to my routine coming up, I really need to step it up this week.
Report Card – Week 7
February 15 – February 21:Joe’s Goals.
Caloric Intake/Nutrition = Less than Expected
Portion size: Actually pretty good this week.
Eat Healthy Breakfast: I’m not sure about healthy but I ate breakfast most days.
Eat light every three hours: Think this stretched to four, five or even six on some days.
Eat fresh whole foods: Good. Salads almost every day.
Avoid junk food and sugar: Ice cream a few times this week. Just silly on my part.
Eat protein first: Sort of.
Stop eating 60 mins. before going to sleep: Crappy as all get out, eating too late almost every night.
Caloric Expenditure/Positive Stress = Less than Expected
February 15 – February 21:
Workouts captured on Buckeye Outdoors, a free online training log.
Workout early: Finally got out for a 5:30am run this week, but only once. Still having trouble waking up full of energy.
Min 45 mins of Cardio: Didn’t work out from Wednesday morning until Saturday, but when I did the quality was good.
Resistance training: I know I needed to do more but got a bit ill on Thursday so I only got one day of lifting in, which I focused on my legs on Saturday and definitely am paying for it.
Recovery/Adaptation = Met Expectations
Sleep min of 7 hours per night: zzzzzzzzzzzzzzzzzzzzzz.
Conclusion: It’s great that I dropped the 2.75 pounds but there is no rational reason for me having done so, and that can’t continue. More resistance training this week and a ruthless commitment to stay away from the sugar.Â Results from all of the other great folks participating in this challenge can be found at the 10 in 10 blog. Have another great week.