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 6 of 10.
How’d I do? (The Outcome Goal) Well last week I gave back all of my losses from the prior week and this week I recovered it back losing 1.5 pounds and dropping to 212.5. I’m starting to sense a pattern here and it’s not yoyo dieting, it’s yoyo weight loss – two steps forward and one step back. Losing the 1.5 pounds only took running over forty miles including a 20-miler on Friday and a seven-hour spin class on Saturday. Clearly cardio is not the issue, and while my diet wasn’t perfect, the one thing that was missing was resistance training. It’s pretty darn obvious, to even get close to reaching my objective this month, I need to hit the weights.
I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations.
Less than Expected Overall, for week 6 of 10 I gave myself a self assessment of Less than Expected, mostly because the nutrition needed a lot of work and I did hardly any resistance training. Need to step it up this week.
Report Card – Week 6
February 08 – February 14:
The chart above is created using Joe’s Goals.
Caloric Intake/Nutrition = Less than Expected
Portion size: OK except for Saturday night after the Spin-a-thon and Sunday when we went to Troy’s birthday party. Pasta and salad seem to be the Ohio staples of dietary nutrition and I needed to prepare better.
Eat Healthy Breakfast: Pretty good each day.
Eat light every three hours: OK.
Eat fresh whole foods: Salads almost every day.
Avoid junk food and sugar: Cake at Troy’s birthday party threw me off a bit.
Eat protein first: Failed miserably.
Stop eating 60 mins. before going to sleep: Ate right before going to sleep almost every night.
Caloric Expenditure/Positive Stress = Less than Expected
February 08 – February 14:
Workouts captured on Buckeye Outdoors, a free online log.
Workout early: Not even close.
Min 45 mins of Cardio: No problem with the cardio this week but it wasn’t as moderate nor consistant as I would have liked. I did get used to pounding out 10 milers on the treadmill and did a 20-miler in McDonald and a 7 hour ride at the Spin-a-thon in Y-town.
Resistance training: After a great week at Equinox, I failed miserably at lifting this week.
Recovery/Adaptation = Met Expectations
Sleep min of 7 hours per night: Sleeping has not been a problem.
Conclusion: It’s great that I dropped the 1.5 pounds but it took an irrational amount of cardio to do it, an amount that I obviously can’t continue. Need to get back to basics this week. 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.
