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Week in Review 3/04 – 3/10

Weight: 216.8 lbs (up from 213.2)
Average Calories/day: 2300 (up from 2294)
Average Carbs/day: 233 (up from 187)
Average ZEO sleep score: 87.5 (average for 2013: 89.4)
Average waking temperature: 96.4
Average steps per day: 6,863  (from 7,382)

Exercise

Lift#1: Squat 285x5x3, DL 285×5, OHP 105×5
Jiu Jitsu: 45 minutes
Wrestling: 45 minutes

Comments

Hopefully this increased weight is water from salt/creatine, but I did get distracted this week on my carb counting and we can see the results.

My MMA practices are so unpredictable, this week there were two very light practices.  I also had 2 pretty sedentary days with only 2,000-3,000 steps.

I received some new blood test results this week.  Will share them in separate posts.

Week in Review 2/25 – 3/03

Weight: 213.2 lbs (down from 214.6)
Average Calories/day: 2294 (up from 2291)
Average Carbs/day: 187 (up from 165)
Average ZEO sleep score: 85.3 (average for 2013: 89.7)
Average waking temperature: 96.26F
Average steps per day: 7,382 (down from 7,416)

Exercise
2 MMA grappling practices

Comments
Once again, I lost lost weight this week eating based on the Perfect Health Diet guidelines despite eating 150g+ carbs per day.   I ate gluten free chocolate cake, whipped cream frosting, and ice cream over the weekend.  I was also able to make cook meals for friends without having to worry about restricting carbs.

MMA left me very sore this week after two full speed grappling practices.  Next week we start a jiu-jitsu cycle so I should have the capacity to get in some lifts.

Week in review 2/18 – 2/24

Weight: 214.6 lbs (down from 216)
Average Calories/day: 1978 (down from 2291)
Average Carbs/day: 165  (down from 187)
Average ZEO sleep score: 92.5 (average for 2013: 90)
Average waking temperature: 96.5F
Average steps per day: 7,416

Exercise
Lift#1:
Squat 225×3, 225×5, 265×5
Power Clean 135x3x5
Dips, Assisted -60: 5,5,5
Chin-up 2 2 2 2

Lift#2:
Squat 275x5x3, DL 275x5x2, OHP 100x5x3, Chin-Up 3 2

Comments:
I saw my weight drop as low as 212.6 this week, over a lbs down from last week’s lowest point and lower than during my ketosis experiment.  I’m still kind of amazed that I can lose weight and eat carbs at the same time.

Here’s a reverse-engineered meal plan of what I ate this week:

MealPlan_02182013_02

Week in review 2/11 – 2/17

Weight: 216.0 lbs (up from 215.2)
Average Calories/day: 2291 (up from 1876)
Average Carbs/day: 187 (up from 166)
Average ZEO sleep score: 88.2 (average for 2013: 90)
Average waking temperature: NA

Exercise
Light weight workout:  Squat 225x6x3, Deadlift 225×5, OHP 95x5x3
Cardio: 3 mile walk

Comments:
I saw my weight as low as 213.8 lbs this week, so I am optimistic that weight loss is possible while eating starches based off the recommendations in the Perfect Health Diet.

Week in review 2/4 – 2/10

Weight: 215.2 lbs (down 2.6 lbs)
Average Calories/day: 1876 (down from 2439 cal)
Average Carbs/day: 166g carbs /day
Average ZEO sleep score: 83.4  (Average for 2013 is 90)
Average waking temperature: NA

Exercise
None

Comments:
Cold extended from last week into all of this week.  This resulted in a greatly decreased appetite,  no exercise, and poor sleep.  Not exactly the kind of weight loss I’m looking for.

The swelling in my knee turned out to be some kind of hamstring strain.  This is a relief compared to any kind of problem in the joint.  I am using massage, compression, and heat on it.  I should be able to return to the gym next week.

 

Week in review 1/28 – 2/3

Weight: 217.8 lbs (up 0.2 from 217.6)
Average Calories/day: 2439 (up from 2057 cal)
Average Carbs/day: 178g carbs /day) (up)
Average ZEO sleep score: 94.5   (Average for 2013 is 92)
Average waking temperature: NA

Exercise
Lift #1: Squat 225x5x3, Power Clean 125x3x5, Overhead Press 105x4x3
Bench Press 155×5, 170×2, 165×2, 155×4
Chin-Up: 2,1,2,2

MMA#1: Boxing drills, 45 mins

Comments:

Something of a lost week.  I was down to 216.0 Friday and really feeling like I’d dialed in the starch/carb issue @150g/day.  On Thursday night I noticed some swelling or fluid in my knee.  It’s not painful but concerning and the worry over it stopped exercise and loosened food control.  Came down with a minor cold over weekend which was also no fun.

Shoulder also very sore from bench press (Mon) and boxing (Tues).  Soreness gone by Friday.

Week in review 1/21 – 1/27

Weight: 217.6 lbs (down 1.0 from 218.6)
Average Calories/day: 2057 cal (139g carbs /day)
Average ZEO sleep score: 97.25 (Average for 2013 is 90)
Average waking temperature: NA

Exercise
Lift #1: Squat 285x5x3, Deadlift 315×3, Overhead Press 105x4x3
Cardio #1: 5 mile walk

Comments:

I’m still working on dialing in carbs.  The daily average is much better but the quality is still not great in terms of starch:sugar ratio.  This week I’ll have more precooked starches available from the fridge.  I also bought some rice chex which are definitely not ideal but would like to see, experimentally, if eating them instead of fruit improves weight loss.

Exercise was lousy this week.  I was sore early in the week from last week’s lifting.   Afternoon energy crashes in the afternoon also prevent me from getting to the gym.  This week I’ll have a snack around 3PM.

My recorded ZQ sleep scores for January are good but have not been stellar.    The real life actual scores are even worse, since I had 3 nights away from home where I either didn’t bring the ZEO or failed to record a full night of sleep.   This week I’m going to shut down all electronics by 10PM.

ZQ