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Yesterday I got on the scale and it was up .9 lbs, but that is not bad at all considering that I increased my junk food intake during the holiday along with a few glasses of wine each day. I may also have been retaining water, etc. I am quite please with the slight weight gain. Today I am going to do a moderate paced 1.5 hour bike followed by a 30-40" run and maybe an hour of yoga to a CD at home. I will weight in again later today to see what the results are. I may actually get a new low before the week is finished. Also I have noticed that I am putting on muscle mass. I would really like to have an accurate fat test done to see if my weight gain and the fact that I can't seem to get to my goal of 170 lbs no matter how hard I try. I did reach 168 lbs in the summer of last year, but that was with some crazy fasting and pretty extreme control, which is probably not maintainable. Maybe my body weight should be more around 175-177 and not were I want it to be at 165-170. I have gone down from a high of around 205-210 in 2012/195 in February 2013 to around 177 lbs today, and should take some time now to celebrate my current weight victory. I started Fatsecret late last year as my weight was slowly creeping up and I was almost 185 lbs a month ago and was getting back into old habits due to stress which was basically binging on chocolate. FS has really helped me to look at what I'm eating and to take more responsibility and control of it. I am really thinking of doing a DEXA (Dual-Energy X-Ray Absorptiometry). Like hydrostatic weighing, DEXA scans are incredibly accurate at measuring body composition. But whereas hydrostatic weighing involves getting dunked under the water, a DEXA scan simply involves lying on a table for a few quick, dry and painless minutes. I think when get my bone density and body fat % I can get a more accurate and realistic idea of what my next step in the weight loss or perhaps even weight maintenance should be. I have numbers in my head, but they may in fact not be realistic ones based on my body type and also on what my current fat % is. The test is expensive (at least $200-300 dollars in Japan), but I think that it is well worth the expense as it will help me really look at what I need to do vs what I want to do with my body/fat loss!
Well, it's about 5:30pm and I set out what I wanted to do with my exercise plan. Biked for 90" along the river at a good pace and then when I got home I immediately went for a 30" run. I did this on a fasted stated which last from 8pm yesterday until 3pm today (19 hours). Despite the fast and exercise my weight was unchanged. I can see that I have reached a plateau and either my weight is where it should be or I need to refine my eating more by reducing the wine and treats even though I am usually eating under 2000 calories. I do feel that I have a bit of a small spare tire to go, but I know I have been working hard and am not sure how much more I want to give up to reach an ideal. For the time being I am happy with things and will not push my self too much, but rather approach things gradually and see what happens.
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1473 kcal
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Grasa: 66,68g | Prot: 66,17g | Carbh: 157,97g.
Desayuno: Coffee with Milk. Almuerzo: Del Monte Mini Bananas, Rye English Muffin, Butter, Kroger Whole Eggs (Medium), Coffee with Milk. Cena: 100% Maple Syrup, Trader Joe's 73% Organic Dark Chocolate, Tea with Milk, Mixed Vegetable Juice (Vegetables Other Than Tomato), Rye English Muffin, Tomatoes, Cheddar Cheese, Sesame Dressing, Natto, Firm Silken Tofu. más...
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3364 kcal
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Ejercicio:
Montar en Bicicleta (Rápido) - 24/kph - 1 hora y 20 minutos, Correr - 10/kph - 30 minutos, Descansando - 14 horas y 10 minutos, Durmiendo - 8 horas. más...
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