AI–Cat2/W1

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.