Disclaimer: For those new to this blog, I have committed myself to lose 40 pounds in 2011, hence the #40in2011 Challenge, and weekly I will post progress towards my objective. This report covers progress through week 8 of 50.
How’d I do? (The Outcome Goal) “Two dollars. I want my two dollars!” This morning during my weigh in, that’s all I could think about, a silly little quote form an 80′s cult favorite, “Better off Dead”.Â This past week, I thoroughly kicked my ass, kicking it up a notch to mix my metaphors by adding in two P90x-type classes and multiple two-a-days to my already fairly challenging training schedule. So imagine my dissapointment when I saw on my scale a drop of only 2 pounds. Two Pounds? That’s it? Switching to 4 Christmases, “A flashlight? That’s it? Why don’t you love me daddy?”
All kidding aside, the weight loss happens as it happens and in fairness, while I ate exptremely well, I can still reduce my portion size even more. I really wanted to be under 200 pounds by the time I run in Los Angeles on March 20th, and here I am lingering on the 210lb bubble like Virginia Tech, even after a decisive win against #1 Duke.
So as good as I thought I was last week, I need to hit it even harder. The one consolation is that I am confident that I am actually losing fat and not muscle during this experience. There’s nothing like being skinny fat, you know those folks that look really skinny (or not even so skinny but just doughy) and don’t have enough muscle to hold themselves upright?
But I digress. The facts are that I now weigh 210 pounds, and continue to progress in the right direction, albeit slower than I would like.
The rest of my report focuses on my process goals where I use three levels of performance measures. Less than Expected, Met Expectations and Exceeded Expectations. My grade?
Overall, for week 8 I gave myself a self assessment of Met Expectations. Let’s jump into particulars.
My year to date weekly progress:
- Week 1:Â -1.5
- Week 2: -4.0
- Week 3: -1.0
- Week 4: +/-0.0
- Week 5: -4.5
- Week 6: /-0.0
- Week 7: -2.5
- Week 8: -2.0
- Total to date: -15.5
Report Card â€“ Week 8
February 21â€“ February 27:Joeâ€™s Goals.
Caloric Intake/Nutrition = Met Expectations
February 21â€“ February 27:
Eat light and often: Thanks to having Cindy around, I ate healthy snacks all week long. As I mentioned earlier, I can still reduce my portion size. I think that may have started to creep back up.
Eat Healthy Breakfast: Consistently.
Eat fresh whole foods and protein: Ate oranges and string cheese along with tofu I picked up form my last trip to Cleveland
No chocolate: Had one 100 calorie pack of Oreos on Saturday. Still crave the good stuff.
Avoid junk food and sugar: Well done, except for that 100 calorie Oreo package.
Stop eating 60 mins. before going to sleep: Not as good as I would have liked as I either worked or worked out until just before going to sleep.
Caloric Expenditure/Positive Stress = Exceeded Expectations
February 21â€“ February 27:
Workouts captured on Buckeye Outdoors, a free online training log.
Workout early: Yes – up early each day and either worked or workout first thing. All of my workouts were scheduled in Outlook and that made a HUGE difference in my ability to get them in.
Min 45 mins of Cardio: A great week with 6 Rides (80+ Miles), and 4 Runs (35 Miles).
Resistance training: Two P90X-type classes with Cindy this week kicked my ass.
Stretch and Core: Pushups and stretching after almost all of my workouts and at least one Pilates class made this a solid week.
Recovery/Adaptation = Met Expectations
February 21 â€“ February 27:
Sleep min of 7 hours per night: A good week of sleep and recovery.
Conclusion: A really well-managed week of training. All workouts were included in my Outlook Calendar and I had access to everything I needed. The weather in NE Ohio sucked this past week, but I used the gym to its max and having completed my 21-miler last Sunday, this was a down mileage week for me. I focused primarily on strength and speed and saw performance improvements in each area. Looking forward to heading back to warm weather this week. See you in a week.