I’ve decided to move to a weekly post to be done after my weights/measures are done on Sunday. Sometime Monday I will publish out my journal to my blog. Here is a sneak peak at what I am attempting to do – and yes, this will be updated fully this coming Monday.
Week one was a mixed bag of success and frustration for me. While I gather a lot of the guys just starting out on this program have a ton of questions around the Training side of things, I found almost all of my questions were around the Nutrition side of things.
As far as nutrition, I saw the recommended 1,000 calorie/day intake and pretty much freaked out. <sigh/> Needless to say, after 3 days at that level my wife and I decided to up it to 1,500 calories a day. While the consensus of the community seemed to think this was not following the program, I disagree. Granted, I won’t get the same results as another man who is 6’2”, 225lbs and eating 1,000 calories. I’m eating 3,500 calories more each week which should equate to 1 lb less in fat loss – everything else being equal. I can live with that.
My wife and I took our measurements today and I plugged mine into the AGRNC. Weight: –4 lbs, Waist: –1 inch, shoulders: +0.5 inch and AI from 1.22 to 1.26. Not huge gains, not bad gains. And you know me by now: graphs are in order! This first one is a simple projection of my AI based on 2 weeks worth of measurements. What is it they say? 2 points makes a straight line? Yep – the projection, for now, is a straight line. As each week passes, the AI line should start having hills and valleys and the projection will either tilt more horizontal (less gains) or more vertical (more gains). I am also adding my personal goals to the last entry so I can see where I am shooting. Sorry, did not do it for this graph but it will be on next week’s graph – promise!
With my new calculation I did increase in daily intake. I went from 1000/day to 1007/day! Since my average for this last week was 1651/day, my goal this week is to approach 1300/day.
I am entering a “who makes the most progress” contest tomorrow and really looking forward to it. I would love to get rid of the abs insulation and see how fast I can get to an AI of 1.4 and 1.5. As far as the rest of my graphs, images, screenshots and such, I think I am just going to show the Endomondo screen shots.
I mainly want to see the heart rate zones and calories burned for the different workouts. I believe this is the best info to determine the intensity of the work out. Right now, I’ve been rating mine a 2 on a scale of 1-3. I can probably push harder each workout and figure I will be at that 3 out 3 in another 2-3 weeks. Just need to figure out weights for sets/reps where I am pushing myself to technical failure in the last 1-3 reps of the last set yet not pushing to physical failure.
Heart Rates for Mon, Tue, Thur & Fri.
HR Zones for Mon, Tue, Thur & Fri.