Introducing Training: Progress Report, Weeks 5-6

James - Week 7 - Current Weight: 229.1 lbs - Total Weight Loss: 4.6 lbs

progress report, weeks 5 - 6, diet, nutrition, weightloss, journey,
Progress Report, Weeks 5-6 - FitnessWithFlaws.com

Current Weight: 229.1 lbs / Fortnight Weight Change -1.2 lbs / Total Weight change: -4.5 lbs

Unfortunately this fortnight I’ve really begun to go completely off track. The first week started off well enough. I mostly stuck to my meals and had even started dropping the mid-afternoon meal as I didn’t feel particularly hungry. Somewhere towards the end of week one however things went out of control. The data provided in this and all other Progress Reports is collected using MyFitnessPal.com and a Fitbit Charge 2.

Diet

My full food diary for this fortnight can be viewed here: James Food Diary, 03-04-17 – 16-04-17.

Diet, Nutrition, Weight Loss, Progress
James Nutrition Report – 3rd April 2017 – 16th April 2017

Looking back its clear that as the weeks have gone on I’ve slowly begun to slip into some bad habits. There’s been more junk food and more meal skipping to make up for it. I think the increased deficit I had begun to see during my last Progress Report was only really sustainable while all of the food I was consuming was high quality. As soon as the quality dropped my compliance dropped with it. This has been reflected in an average weight loss of 0.6 lbs per week that even when aiming for sustainable weight loss is too low.

As a result of all of this I’ve put in place a new Diet Plan that I’m hoping will provide enough structure to keep me focused and enough flexibility to enable me to stick to it long term. Another important part of sticking to the meal plan will be to always make sure I have healthy meals available. To support this I’ll be looking into bulk prepping meals that can be frozen or just grabbed as and when.

Exercise / Training

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James Fitbit Activity Report, 3rd April 2017 – 16th April 2017

According to my Fitbit Charge 2 my activity has stayed pretty much level. However since starting out I’ve become increasingly concerned that I don’t have a training plan in place. This made sense to begin with as I wanted to make progress on the nutrition side of things but the time has definitely come for me to introduce some kind of regular training and exercise.

As a result starting this week I’ve begun to introduce my first training program on this journey. There are three aspects covering strength, mobility and cardio in the form of running. My goal over the next fortnight is to perform one workout from each of the categories per week. Over time I’d like to increase them to two per week but as a starting point just covering the three sessions per week is ample.

Body Composition

As before, my measurements have been taken with the Fitbit Aria Wi-Fi Smart Scale. Things have slowed down a little this fortnight. While I’ve still seen some weight loss it amounts to just 0.6lb per week which is still progress but not as much as I’d like to see. Bodyfat levels appear to have jumped up a little this week but overall they are still on a downward trajectory so I’m not particularly concerned.

Conclusion

As a result of the underwhelming weight loss I’m getting a little stricter with my Diet Design and monitoring weekly compliance levels. This coupled with the introduction of a training plan I’m hoping to give the weight loss a boost over the next fortnight.

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