Day 3, was, all in all, not too bad. Workout-wise, I got in a 3 mile run and the PCP workout. Legs were feeling it from the lunges yesterday, but I kind of like the feeling.
I also got my body composition tested. I'm not sure what everything means, but I'll throw it all out there, and use it as a benchmark for improvement. I'm debating how often I should get it re-done (the body composition analysis). I was thinking every 2 weeks or so - do you think that's enough time to see changes, or should I make it 3 weeks, or a month?
Height: 165.0 cm
Weight: 68.60 kg
Fat %: 32.2%
Fat Mass: 22.1 kg
FFM (fat free mass, or so I learned today): 46.50 kg
Muscle Mass: 43.60 kg
TBW % (total body water): 49.9%
BMI: 25.2
Bone mass: 2.9 kg
Visceral fat rating: 5
BMR: 1425 kcal
Muscle Mass (kg) / Fat Mass (kg) / Fat %
Trunk: 22.85 / 11.65 / 32.3%
Left arm: 2.00 / 0.95 / 30.4%
Right arm: 2.15 / 0.95 / 29.2%
Left leg: 8.30 / 4.25 / 32.5%
Right leg: 8.25 / 4.30 / 32.7%
GOALS:
1) Weight: Arbitrarily picked my lucky softball number as my goal for how much weight I'd like to lose: 7.3 kg (my number was 73). That would bring me from 68.6 to 61.3. Eventually, would love to see that number dip below 60 (even 59.9 will do). Let's see how this goes. Any thoughts on what is realistic to expect?
2) Body Fat %: Fat makes up almost a third of my mass? Seriously?? Yikes. My little sheet of paper says it's in the normal range, but I can't live with that. Going to aim for 25% (so down 7.2.... actually, while I'm setting arbitrary goals, I might as well make it 7.3% again, with a goal of 24.9%). My scale actually has a different (lower) bf%, so I'll have to stick with the reading at the gym to be consistent.
Not really sure if there are other things I should be focusing on (suggestions welcome), so I'll stick with those two for now.
In terms of the food today - not too bad (although admittedly, I did have some chocolate in the afternoon...). Protein shake, salad, (insert chocolate here), leftover pulled pork (mmm), and grilled up some veggies on the bbq (peppers, onions and asparagus). Normally (and by normally, that includes tonight), I'd put oil on them before grilling them... any thoughts on alternative ways to grill veggies on a bbq without oil? Also invested in a steamer so I can start doing veggies that way as well.
Off to sleep soon... 7 mile run tomorrow morning, PCP workout #4, followed by a tennis lesson (weather-permitting) in the evening. 3 days down... 87 to go! :)
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