For those new to this blog, this entry follows my progress as a member of the 2012 – 10 in 10 Challenge, where a group of 50 or more people have committed themselves to losing 10 or more pounds in the first 10 weeks of 2012.
This blog report covers progress through week 2 of 10, January 16th through January 22nd.
How’d I do? (The Outcome Goal) I had a really good week, I mean really good and my result was? One and a half pounds GAINED. Hun? Whaaat? How the heck could I have gained 1.5 pounds after eating really well and working out consistently. I even pulled my belt another notch tighter. Oh well, these things happen. Such is the variability of any individual weigh in. Chalk it up to misfortune and get back at it. Onto week #3.
I now weigh 214.5 pounds, and am still down 4.5 pounds for the challenge. 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 for this week?
Overall, for week 2 I gave myself a self assessment of Met Expectations. It’s Met Expectations not because i lost or gained but because I really stayed true to the process goals that I know yield beneficial and desired results. Let’s jump into particulars.
My year to date weekly progress:
- Week 1: -6.0
- Week 2. +1.5
- Cumulative Challenge Results to Date: -4.5
Report Card: Week 2
January 16 to January 22:
The chart above is created using Joe’s Goals.
Caloric Intake/Nutrition = Met Expectations
January 16 to January 22:
Eat light and often: I ate light all week. Similar to last week, I did not however eat as often as perhaps I should, meaning, I didn’t regulate my eating to align to my goal of eating regularly every 3 hours and map to the timing of my caloric expenditure.
Eat Healthy Breakfast: Pretty goo. A few days I workout out or traveled so I missed eating breakfast.
Eat fresh whole foods and protein: Lots of fresh whole fruit. Protein came primarily through eggs.
No chocolate: Haven’t had chocolate since December 31, 2011.
Avoid junk food and sugar: Pretty good.
Stop eating 60 mins. before going to sleep: Pretty good here as I didn’t snack before going to sleep.
Caloric Expenditure/Positive Stress = Met Expectations
January 16 to January 22:
Workouts captured on Buckeye Outdoors, a free online training log.
Workout early: Yes – for five out of the seven days.
Min 45 mins of Cardio: A good week with 4 Runs (30 Miles), two of whoich were really quality – a 10-mile Back Bay run and a 11.5-mile snowy Towpath run, and 3 other cardio workouts, including my first swim workout at the Renaissance Club Sport in Aliso Viejo. I missed two full days of training due to business travel.
Resistance training: I did hit two great Pilates classes last week which felt great! Not enough!
Stretch and Core: Overlap with Pilates. Not enough!
Recovery/Adaptation = Met Expectations
January 16 to January 22:
Sleep min of 7 hours per night: A good week of sleep and recovery and my stress levels were fairly low, even with a challenging week of work.
Conclusion: A less than thrilling result after what I thought was a pretty solid week. In short, more work to do. See you in a week.
