Week 4: 11/27/2011

Body Fat Index: 23.5% (-0.5%)
Weight: 244 lb (-4)
# of Workouts (past week): 3 (-1)

Supplements:
Taking creatine half an hour before workout only
Taking multivitamin in morning
Taking protein shake only after work out (whole serving)

Stats:
Average heart rate during cardio: 170-175
Average cardio time per workout: 30 minutes
Average lifting time per workout: 2 hours
Average daily calorie intake: 1700 – 2000

Nutrition:
Breakfast: Oat meal with skim milk or small bowl of regular cheerios
Snack 1: 1/2 serving of tuna with lite mayo
Lunch: Different everyday (average 300-700 calories) mostly roasted turkey subs (no cheese w/ lots of vegetables)
Dinner: Different everyday (average  300 – 400 calories) mostly tuna with lite mayo

Comments:
This past week I didn’t work out as much due to the holidays and black friday shopping. Kind of disappointed with that, but at the same time I still lost a lot of weight, though I only went down .5% body fat again. Next week is going to be disappointing as well since I will be in Atlanta all week on a business trip. I plan on doing as much exercise as I can using my own body weight in my hotel room – pushups, sit ups, etc. – to get me through.

Week 3: 11/20/2011

Body Fat Index: 24.0% (-0.5%)
Weight: 248 lb (-3.5)
# of Workouts (past week): 4 (0)

Supplements:
Taking creatine half an hour before workout only
Taking multivitamin in morning
Taking protein shake only after work out (whole serving)

Stats:
Average heart rate during cardio: 170-175
Average cardio time per workout: 1 hour
Average lifting time per workout: 1 hour 30 minutes
Average daily calorie intake: 1700 – 2000

Nutrition:
Breakfast: Oat meal with skim milk or small bowl of regular cheerios
Snack 1: 1/2 serving of tuna with lite mayo
Lunch: Different everyday (average 300-700 calories) mostly roasted turkey subs (no cheese w/ lots of vegetables)
Dinner: Different everyday (average  200 – 400 calories) tuna with lite mayo

Comments:
I think I have been skewing my BFI stats the first 2 weeks because I only went down .5% over this past week. The reason why I believe so is because this time around when I measured it, I did it before my workout, while the weeks prior I did it after. When calculating the BFI it uses your current weight and before working out I am noticeably less weight than after because of the amount of water I drink during my workout (typically 4 to 6 bottles). I am going to keep measuring before my workout so I don’t further skew my results. On another note, I finally reached the 240’s!  Yay!

Week 2: 11/13/2011

Body Fat Index: 24.5% (-2%)
Weight: 251.5 lb (-3.5)
# of Workouts (past week): 4 (-1)

Supplements:
Taking creatine in the morning and after workout
Taking multivitamin in morning
Taking protein shake in the morning (1/2 serving) and after work out (whole serving)

Stats:
Average heart rate during cardio: 165-175
Average cardio time per workout: 1 hour
Average lifting time per workout: 50 minutes
Average daily calorie intake: 1500 – 1750

Nutrition:
Breakfast: Oat meal with skim milk (+ protein)
Snack 1: 1/2 serving of tuna with mayo
Lunch: Different everyday (average 300-700 calories) mostly chicken w/ vegetables
Snack 2:  1/2 serving of tuna with mayo
Dinner: Different everyday (average  200 – 400 calories) mostly roasted turkey subs (no cheese w/ lots of vegetables)

Comments:
I was concerned last week that my weight had not gone down from the week before. I attributed this to starting the creatine supplement as it retains water on your muscles, and I am assuming that assumption is correct as I’ve lost 3.5 lb’s in the past week. I need to try and maintain 5 days a week though, as this past week I only did 4. Muscles are starting to show, pecks are tightening and fat in breasts has reduced significantly.