Date: Sat, 5/26/12
Bodyfat Summary & Inches Summary
Bodyfat mm = 9 mm (+0.5 mm)
Bodyfat %: = 21.3% - from Tom Venuto's chart for Women Ages 41-45 (+0.5%)
Scale Weight = Xsw lbs (-3.2 lbs)
LBM + Water = Xlbm lbs (+1.5 lbs) ----> Water retention due to lack of hydration
Bodyfat = Xbf lbs (+1.7 lbs)
Neck: 13.25" (+0.25")
Biceps
- Left: 11.75" (no change)
- Right: 12.75" (no change)
Forearms
- Left: 10" (no change)
- Right: 10.75" (+0.25")
Chest (at Nipples): 39.5" (+0.50")
Under Breasts: 32.5" (+0.25")
Waist (Smallest Area): 30" (+0.50")
Belly Button (2" Below): 34" (+1.25")
Hips (Widest): 38" (+0.50")
Upper Thighs
- Left: 22" (+0.25")
- Right: 22.5" (+0.25")
Mid Thighs
- Left: 18.75" (+0.25")
- Right: 19" (+0.25")
Calves (Widest)
- Left: 15" (no change)
- Right: 15.25" (+0.25")
Total Inches: 344.75" (+4.75")
WEEKLY (Gained/Released):
Inches = +4.75"
Weight = +3.2 lbs
LBM (lbs) = +1.5 lbs
Bodyfat (lbs) = +1.7 lbs
Bodyfat % = +0.5%
NET (Gained/Released): 119 Days
Inches = -39"
Weight = -16.8 lbs (add another 5 lb drop to this as I dropped this after the dr's visit & prior to doing this)
LBM (lbs) = +11.6 lbs
Bodyfat (lbs) = -28.4 lbs
Bodyfat % = -11.7%
Notes: This has been the most stressful week so far this year. I had court on Wednesday, which gives me great anxiety. My kids had "events" going on all week for the entire school, every single day. That alone is stressful. I promised I would bring healthy treats for my kids' classes (they both have 30 students), which I ended up baking nearly 100 Paleo friendly cupcakes, 4 different types. This was extremely stressful and Paleo baking is a lot more work and time-consuming that unhealthy cupcakes.
My sleep hygiene was poor, in that on top of all that, I chose to stay up late most nights, unless I was so exhausted I couldn't stay up, which did happen 2 out of the 7 nights. Not getting enough sleep triggers fat storage hormones. The stress also releases higher amounts of cortisol, which is a fat storage thing.
Last Saturday, I attended a social in the afternoon and did well not eating anything I shouldn't have until near the end, when I got really hungry. Ate a small croissant with chicken salad that had grapes in it (loaded with sugar), as well as a bunch of meatballs (which I'm sure were not grain or sugar free). Tuesday, because of poor planning on my part and just really tired, I didn't take enough food to eat to life group and I knew that I would not be home for hours, so I ate a full sized bagel. However, I topped it with a lot of cream cheese and that helped offset some of any quick sugar spikes. Felt okay the rest of the day, but my sleep was riddled with aggressive, heavy dreams.
Wednesday night at that life group, I ate some pinwheels and more meatballs. These meatballs HAD sugar definitely in them, as well as grains. The pinwheels were made with whole wheat tortillas - more grains. I avoided the tortilla chips, though.
Thursday I went to JITB and had a croissandwich, as I had no time to cook and wasn't sure if I would have enough eggs to do my baking. The stuff inside the croissant wasn't bad, but it was the croissant.
Friday, I ate about 3/4ths (maybe more) a big bag of spicy Doritos, which took me about 2 hrs as I was too tired and lazy to make a real meal, plus, I was on the road with the kids running errands. More bad choices and that was a really bad one. Then, late in the evening, I chose to eat a chocolate bun my dad made. Grains and very high in sugar (the chocolate).
I did not Spartacus workouts or any workouts, but if one could call running around doing a zillion things a workout, then I did. That doesn't count, though.
Contributors to Weight, Bodyfat, Inches Gain This Week
- Sleep deprivation
- Eating grains, starches, and higher sugar
- High stress
- No workouts
- Over commitment to things
- Not enough water
- Did not daily journal ---> Journaling is a big thing to help with progress.
Not getting enough sleep and over commitment to things really led to all the other things NOT going well. So, my goals this week in order are:
- Do NOT over commit to things.
- Get enough sleep EVERY night (go to bed by 11 pm, turn off computer by 10:30 pm)
- Prepare my meals in advanced
- Drink water throughout the day
- Breathe deeply
- Get at least 3 Spartacus workouts done this week
- Journal daily
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