Wednesday, January 28, 2015

This Year's First Report Is Looking Good

Well, let's get with it.  The SMART goals are in place and you're wondering how I'm doing.  I must say pretty damn good!

This year I'm tracking kilometres walked, number of resistance workouts, units of alcohol consumed, and body weight broken down into lean mass and body fat, made possible by my new Aria scale from Fitbit.

Here goes.

Kilometers Walked

Week 1    95.97
Week 2    93.30
Week 3    98.17
Week 4   104.99

Total       392.43    Weekly average:  98.10 k

Required weekly distance to meet goal of 4000k in 2015: 77 k
Surplus kilometers to date: 84.43 k

Resistance Workouts

Week 1   2
Week 2   2
Week 3   2
Week 4   1

Total       7

Required number of workouts per period: 8
Deficit to date: -1

Units of Alcohol Consumed

Week 1   0
Week 2   1
Week 3   1
Week 4   1

Total       3

Maximum number of units to be consumed per period: 4
Surplus units waiting to be consumed: 1

Body Weight

Sat. Dec 27, 2014: 259.7 lbs   37% fat
Sat. Jan. 24, 2015: 256.0 lbs   36% fat

Weight loss: 3.7 lbs

Lean vs Fat

Dec. 27    162.6  lbs lean    97.1 lbs fat
Jan. 24     164.4 lbs. lean    91.6 lbs fat

Lean mass gained: 1.8 lbs
Fat loss: 5.5 lbs


This is the kind of start that I wanted.  I don't expect that I will be able to maintain the same level of fat loss and lean mass gained through the upcoming 4 week periods.
However, compared to last year these results are far more encouraging. For instance,  instead of aiming for only 10,000 steps per day, now I aim for 17,000 steps.  Last year I dropped 30 pounds.  Unfortunately, it broke down into 20 pounds of lost muscle and only 10 pounds of fat.  My goal for this year is to maintain my lean body mass and lose the fat.  Since this is the first time that I am tracking body composition, I really don't know what is possible over the course of the year.  As a result, I am not setting a meaasurable objective other than keeping the muscle and losing the fat.

No comments:

Post a Comment