Get In and Get Out: OPT Week 4 END RESULTS: June 1, 2009
Actual weekly calorie average 1131cal (goal cal 1176)
Actual month’s calorie average 1400cal
Weekly deficit 6291cal. (pretty good for a rest week, lots of NEAT)
21,523 total deficit
should be worth 6.14 lb fat loss
175.6 = Starting weight 5/4/09
……….. (adjusted for new digital scale I bought)
174.6 = Current weight (-1 lb on scale)
761cal = average daily deficit for the 4 weeks,
from GWF and fitday.com (all food weighed)
measurements: 4 weeks
measure ......5/4/09.....6/1/09
bust...............41......... ..41......= same
under bust......37.5........35.5.... = -2"
waist..............40......... ..38......= -2"
stomach..........44.5........4 1......= -3.5"
hips................47........ ...46......= -1"
thigh..............24.5....... ..24......= -0.5"
COMMENTS:
1. RESULTS (fat loss and measurements): 1 measly pound fat loss on scale, but another GOOD measurement result. I am SO glad I am taking measurements!!!!
Why is the scale not moving? (my guess is added muscle ... recovering from sedentary foot surgery... plus water retention)... I wonder whether my calories are not low enough?
2. RESULTS (FOOD): I was VERY committed and focused, hoping for a whoosh
. This was a rest week with lower calories and 50% protein; now I am frustrated at no scale loss (well, 1 lb). I was hoping for a Whoosh!! this week since my carbs were so low 25%, but it didn’t happen. I’m wondering whether at 1131cal avg, did I calculate wrong and should it have been 1008 cal for the week. I’ll discuss this later.
3. RESULTS EXERCISE: this was a rest week, lots of NEAT housework, gardening and enjoyable walks and shopping generated big deficits without exercise!
4. RECOVERY: I did 3 days’ Recovery; still noncompliant here: this will be major goal this week.
5. NEW HABIT: I did drink 1gal/water per day as I'd promised
6. SLEEP Some days I slept a lot. I really allowed myself to sleep in,” from what I learned during REPAIR: how my metabolism is really sluggish if I am tired, and I do much less NEAT that day, dragging around. My birthday night I stayed up til 2 am, got up for work 5:45am, really was tired yesterday, too tired to exercise, which is not good, not worth staying up late, to be so sluggish next day, but so fun staying up! I slept in 12 hours last night, and am home today as a belated b-day present!
I am full of energy and commitment for a terrific week 4 of OPT! A new exercise program week 5-8, and here’s hoping for a big Woosh!!
Well, actually, I think part of me is less than committed because of disappointment over the past 4 weeks' results. You see the name of my log is RESULTS, because that is my challenge, I don't create results with all my hard work. But I am committed to discovering what equation of calories eaten and burned will generate a 4-6 lb fat loss per month. There should be some solution to this for me.
OPT week 1-4 are complete!
IMPROVEMENTs to come in OPT week 5:
RECOVERY x 4 days or more
WATER = 64oz or more (continue)
Promise to do all 6 of my planned exercises
Etana
Promise EVERY day to weigh and to log
I cause desired results by my compliance and actions