I cannot believe how quickly this week’s just flown by. It feels like it was just 2 days ago that I had posted my 1st weigh-in…. and all of a sudden, I’m having to weigh in and measure myself yet again.
Where has the time gone?
But first things first, I must apologize to my amazing readers for being such a complete knob. Yes, that’s me. Me, the knob. I had meant to reply to your questions in inquiries but for some reason, the time just got away from me and next thing I know, it’s Thursday, time for another update and I still haven’t responded to your questions. I’m sooooo sorry. I promise I will get to your questions in the next day or two.
In fact, I’m even going to try to address some of them here – kinda like killing 2 birds with 1 stone... not that I would actually stone a bird. But I digress.
Anyway, here we are. Another Thursday. Another weigh-in, measure-up day.
Don’t take this the wrong way. I really look forward to Thursdays because it’s the day that I get to see how well my plan for the last week worked. So, it’s not a negative thing whatsoever. This week just crept up a little too quickly, that’s all.
So, how did I do this week?
Weight: 130.4 lbs (down by 1.6lbs from last week) Body Fat %: 27.4% (up by 0.3% - but that’s not a bad thing really – I will explain more shortly.)
Bust: 33.5” (No change from last week – Thank God for that!) Natural Waist: 28.75” (decrease of 0.25” from last week) High Hip: 35.75” (decrease of 0.25” from last week) Hip: 38.75” (decrease of 0.25” from last week)
So how am I feeling? Pretty good. I feel pretty good with my progress. I’m continuing to lose inches, albeit small, but I’m losing. So that’s good. I’m glad.
As for the increase in the Body Fat percentage…. At first, I wasn’t thrilled. My immediate reaction was… WTF??? But I need to remember that Body Fat Percentage (BFP) is a percentage of your body weight. So, while my BFP may increase slightly, my actual Fat Weight (what an awful thing to think about), may not have changed or may have decreased.
How you ask??? Well, let me explain.
When I began, my weight was 135.2 lbs and my BFP was 28.1%. This works out to 97.2 lbs of Lean Body Mass (which is comprised of Lean Muscle, Water, Organs, etc.) And my actual Body Fat Weight was 37.99 lbs. In short, I had 37.99 lbs of fat in my entire body at the start of my Fat Loss Project.
After my 1st week, my weight was 132 lbs and my BFP was 27.1%. This converts to 96.23lbs of Lean Body Mass and 35.77 lbs of Fat. In other words, I loss 2.22lbs of fat between week 1 and week 2. However, the downside was, I also loss 0.97 lbs of Lean Muscle in at the same time. (I’ll speak about the importance of maintaining or increasing Lean Muscle in a moment)
In my 2nd week, my weight was 130.4 lbs and my BFP was 27.4%. This works out to 94.67lbs of Lean Muscle Mass and 35.73lbs of Fat. So what I was trying to say is, although my BFP may have increased, my actual Body Fat did not increase. I loss 0.04lbs of fat this past week. Not good but at least I'm not gaining Fat. The truly sad part is, I am still losing Lean Muscle because I lost another 1.5 lbs of which none of it was fat.
So, why is it important to maintain if not increase Lean Muscle Mass? I have read, and I mean, read loads of articles that say that Muscle helps burn fat even at rest. So based on this theory, I don’t want to lose muscle. In fact, I want to gain muscle so that my body can help burn fat while I’m resting, sitting or even sleeping. Muscle is metabolic. Fat isn’t. So when I’m losing muscle, my metabolism slows down… which explains why when someone is on a diet, after the first couple of weeks, the weight loss really slows down.
So, what am I going to do to ensure that I don’t lose more Lean Muscle Mass, well, I’m going to try eating more lean protein like Egg Whites, Fish, Lean Steak, Chicken Breast with every meal and since I eat 5 times a day, I’m going to make sure that I have a lean protein every time I eat.
For those wondering what I eat, here’s a typical day for me.
I essentially eat the same breakfast daily at 7:30am – which is, 1 Cup of Fiber One Honey Clusters with ½ cup of regular Fiber One cereal and 1 cup of Low Fat Silk (Soybean milk)
At 10am, I’m usually starving, so I’ll normally have 1 Banana. But since I need to add more protein to my diet, I’m now going to add 2 Low Fat Yogurts as well.
I eat lunch at 12 noon and my lunch normally consists of a Lean Protein and Vegetables. Today, I had 3.5oz of Sirloin with half a roasted zucchini and half a bunch of steamed Asparagus.
I eat again at 3:30pm and my afternoon snack normally consists of 3 Egg Whites (no yolks) and 2 cups of fruit.
I normally have dinner at 6:30pm and dinner is usually a 5oz portion of Lean Protein, like Chicken or Fish, Salad with low-fat dressing and steamed vegetables.
If I am craving carbs with my meals, I will normally have Quinoa (pronounced as Keen-Wah) which is lower in Carbs but contains 4 grams of protein in 1 cup of cooked Quinoa.
While I’m not losing a ton of Lean Muscle Mass, I am losing some, so I’m going to focus on eating more protein in hopes that my body will slowly do what I want it to do.
So, how did you do this week? Were you able to get your work-outs in? Did you eat as clean as you possibly can? I could have eaten cleaner this week … but honey took me out to Goldfish in Yaletown for our 13th year Anniversary and I blew my clean-eating and fell off the proverbial wagon. But like everything else in life, I dusted myself off and got right back on the wagon.
I hope you’ll write and tell me how you did this week. We certainly need each other for support. Being slim is not natural nor easy for me. I have to work hard, very hard in fact, to be slim. So, let’s count on each other for support. Together we will persevere.