Staying The Course: Progress Report, Weeks 3-4

James - Week 5 - Current Weight: 230 .3 lbs - Total Weight Loss: 3.4 lbs

Progress Report, Weeks 3-4 - Header
Progress Report, Weeks 3-4 - Header

Current Weight: 230.3 lbs / Fortnight Weight Change -2 lbs / Total Weight change: -3.4 lbs

It’s been a fortnight of strange victories. I’m four weeks in and still struggling with getting a good amount of rest. That being said I feel like I’ve begun to settle into a relatively good routine with food which has been reflected in a little weight being dropped.  All of the data provided in this post is collected using and a Fitbit Charge 2.


Sleep report: 20th March 2017 – 2nd April 2017

I strongly believe that any success in health and fitness starts with a good nights sleep. Time and time again the occasions where I’ve been unable to stick to a plan have been during periods of sleep deprivation.

I set myself a target of achieving 6 1/2 hours sleep per night. As you can see from my sleep chart my average over the fortnight has been around that mark. The issue I’m facing however is that it’s so sporadic. Over the week I’ve had anywhere between 4 – 11 hours on a given night that averages out at the 6 1/2 hours. This is frustrating as there are days where I feel too tired to do anything and others where getting too sleep at a decent hour is challenging. Its going to be an ongoing piece of work for me to try to improve on the quality and structured regularity of my sleep patterns.


Nutrition Report - 20th March 2017 - 2nd April 2017
Nutrition Report – 20th March 2017 – 2nd April 2017

Still trying my best to stick to a moderately clean diet and have had good and bad days with this. Full diary can be found here Food Diary – 20-03-17 – 02-04-17.

I’ve begun to notice a definite shift in my cravings and approach to food. I think it’s because firstly I’m generally well rested and also because I’ve been taking the pressure off, by not specifically counting calories. As a result you can see from the chart that in the second week my deficit has increased from 500 – 600 to around a 1000 a day. I can genuinely say this is without any additional effort on my part and has just happened naturally. I’ve also found it a lot easier to limit my calories later in the day if I have found I’ve indulged earlier on. All in all a really positive fortnight.

Going forward my aim will continue to be to limit the bad decisions and exercise moderation without getting too bogged down in the details of my food intake. The reason for continuing to keep it simple is because it may become challenging to avoid disruption to my intake as I begin to add training and exercise to my plan.


Activity Report - 20th March 2017 - 2nd April 2017
Activity Report – 20th March 2017 – 2nd April 2017

Looking at the attached chart it would appear that in comparison to others of a similar weight and age I am pretty active. I work in a desk job but also attend a lot of client meetings off site and events. This means a moderate amount of walking but also a lot of delicious and high calorie buffet food and lunches on the move.

While I still haven’t decided on how to approach training and exercise long-term been looking into various strength standards with a mind to coming up with some kind of plan. As with everything I’m putting into place on this journey whatever plan I come up with will need to be challenging enough to show a result, but convenient enough that I can incorporate it easily. More to follow on this as a decision is made.

Weight / Bodyfat

Lean Vs Fat Report - 20th March 2017 - 2nd April 2017
Lean Vs Fat Report – 20th March 2017 – 2nd April 2017

As before my measurements have been taken with the Fitbit Aria Wi-Fi Smart Scale. This fortnight has seen a steady 2 lbs lost giving a weekly loss of 1 lb a week which is steady progress. The interesting thing is that according to the attached readings relating to lean vs fat ratio while my body fat has decreased my lean mass has gone up. This is particularly odd as I have yet to engage in any kind of weight training or meaningful exercise. As I’ve mentioned before, body fat readings are notorious for being inaccurate particularly with an individual such as myself with a high body fat ratio.

Going forward I’ll continue to work on my food prep routines and try to keep the bad choices to a minimum.


It’s definitely taking a degree of will power to not look for more of a loss each week. Currently I’ve got around 62 lbs to lose and to do that at 1 lb a week feels like a long time to working on this. That being said I’m far from starving myself or really struggling with the nutrition schedule I’m following so it’s definitely conceivable I could continue this for the long haul.

My main focus for the next fortnight will be to continue with the rest and nutrition and begin to formulate a realistic training schedule. I would like to start this off by coming up with some kind of hierarchy of need based on my own requirements and take it from there.

Don’t forget you can follow me on Fitbit on James Fitbit or MyFitnessPal at James – FWF for more info on my progress.

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