Here's progress on the goals I made last week.
4L of water: I had 3 most days, think I had 4 twice.
1hr training: Su:1hr, M:2hrs, T:0hrs, W:1hr, Th:1hr, F:3hrs, S:1hr.
Track calories: I counted calories one day and then gave up.
20%BF: Down to 24%
25"waist: Still at 28"
120lb: Current weight is 130*
*To be fair, I am down two pounds from last week, but in the same breath, I was up two pounds last week from the week before. So really, I've just neutralized last week's damage.
So for this week, I'm keeping all the goals except the calorie counting. I don't know who I thought I was kidding. I'm swapping that goal with a new goal of trying to eat within 30 minutes of waking and no later than 10pm.
Plus, I'm adding kettlebell swings to my exercise regime. On the days I swing, I'll run and do a bit of gym work. I'm running forefoot in my Vibrams and keeping the runs short so I can build my strength (especially in my achilles). Hoping to work up to 5k this week, but I'm not going to push it. These days, I am loving my runs (yes, it's possible to enjoy running) and the last thing I want is to strain something and have to stop and heal.
My gym sessions will take about 30 minutes and look something like this:
Kettlebell swings:
Monday: 75 swings@ 25lb, 25 swings@ 44lb;
Wednesday: 100 swings@ 25lb, 25 swings@ 44lb;
Friday 125 swings@ 25lb, 25 swings@ 44lb
Core work:
Cat vomits: 10
Myotatic crunches: 25
Flying dogs: 25 each side
High plank: 30 seconds
High side plank: 30 seconds each side
Glute work (focus on Glute Medius*):
One-leg bridge: 25 each side
Dirty dogs: 25 each side
Side leg lifts: 25 each side
1/4 one-leg squats: 25 each side
*My glute exercises are focused on my glute medius in an effort to strengthen them and take pressure off my piriformis. I found that during my long runs, my piriformis was overcompensating for my weak glute medius and thus causing my leg to internally rotate. This is what I believe to be at the heart of my knee pain. I also believe that I have developed piriformis syndrome, which causes irritation to the sciatic nerve, and would explain sciatic nerve pain I have been experiencing daily for the last few weeks. Stretching my hip flexors and strengthening my glutes should alleviate these issues. Assuming my Wikipedia-based self-diagnosis is correct.
Here are the pics.
And, just for fun, John was kind enough to put together this graph for me.
Tayloe — Body Data
Jan 18th — 2011 | Jan 25th — 2011 | Jan 30th — 2011 | Feb 6th — 2011 | Feb 13th — 2011 | Feb 19th — 2011 | |
Weight — lbs | 134.5 | 134.5 | 132 | 129.5 | 132 | 130 |
BODY FAT (mm) | ||||||
Back | 17 | 15 | 14 | 14 | 13 | 13 |
Waist | 12.5 | 14 | 12 | 13 | 13 | 11 |
Bicep | 7 | 6 | 6 | 7 | 6 | 5 |
Tricep | 18 | 14.5 | 14 | 15 | 17 | 14 |
BF % | 27.40% | 26.40% | 25.30% | 26.20% | 26.20% | 24.70% |
Waist | 12.5 | 14 | 12 | 13 | 13 | 11 |
Tricep | 18 | 14.5 | 14 | 15 | 17 | 14 |
Thigh | 26 | 28 | 26 | 27 | 25 | 23 |
BF % | 22.40% | 22.60% | 21% | 22% | 22% | 19.30% |
Average | 24.9% | 24.5% | 23.2% | 24.1% | 24.1% | 22.0% |
Fat (lbs) | 33.5 | 33.0 | 30.6 | 31.2 | 31.8 | 28.6 |
Lean Body Mass | 101.0 | 101.5 | 101.4 | 98.3 | 100.2 | 101.4 |
MEASUREMENTS (Inches) | ||||||
Neck | 12.75 | 12.75 | 12.75 | 12.5 | 12.5 | 12.5 |
Bicep — Right | 11.5 | 11.5 | 11.5 | 10.5 | 11 | 11 |
Bicep — Left | 11 | 11 | 11.5 | 10.5 | 10.75 | 11 |
Waist | 30.5 | 29.25 | 28.5 | 28 | 28 | 28 |
Hips | 40 | 40 | 40 | 39.5 | 39 | 39.25 |
Thigh — Right | 24 | 23 | 22.75 | 22.5 | 22.5 | 23 |
Thigh — Left | 23 | 23 | 22.5 | 22.5 | 22.5 | 23 |
TOTAL | 152.75 | 150.5 | 149.5 | 146 | 146.25 | 147.75 |
Body Weight: 134.5—130 = Loss of 4.5lb
Body Fat Av: 24.9%—22% = Loss of 2.9%
Lean Body Mass: 101—101.4 = Increase of .4
Body Fat: 33.5—28.6 = Loss of 4.9lb of Pure Fat!!
Want to see 5lbs of body fat? This little girl is holding it.
Sick, right?
