Finally had the courage and the time to weight myself and take measurements. After a month I lost 2.8 pounds. Not bad for a month not sticking strictly to my diet. However, my goal was to loose 2 pounds per week. Since I can't stop eating snacks, I will need to go back to my physical exercises to increase my status to lightly active in order to burn more calories. My metabolic age is younger now. When I started it was 62 now its 54. Nice! Visceral Fat is still high. From 16 to 15. I need to lessen it faster. I need to research other food or medicine to make it lower.
| April 12, 2016 Weight: 187.4 lbs. Body Fat: 29.8 Body Water: 51.4 Muscle Mass: 124.8 BMR: 1692 Physique rating: 3 Metabolic Age: 58 Bone Mass: 6.8 Visceral Fat 15 | May 17, 2016 Weight: 184.6 lbs. Body Fat: 28.7 Body Water: 52.2 Muscle Mass: 124.8 BMR: 1689 Physique rating: 3 Metabolic Age: 54 Bone Mass: 6.8 Visceral Fat 15 |
Last time I was able to maintain 3 sets of 10 reps. However, when I jumped from 10 reps to 20 reps, I was not able to maintain it and stopped at day 3 of my exercise. So that means I will not jump to 20 reps after a week. I will only add 3 reps per week.
That means I start today with 10 reps.
Week 7 on May 23, 2016 it will become 13 reps.
Week 8, last week of my reverse diabetes challenge. On May 30, 2016 it will become 16 reps.
Restart challenge and rename it Ideal Weight and Reverse Diabetes Challenge. On June 6, 2016 it will become 20 reps. I'll add 4 reps to even the number out.
Now since my weight changed, I need to recalculate my calorie consumption per day. See below.
1 cup of coffee at 70 calories
5 spoons of oatmeal at 50 calories
Snack:
1 small pack Nagaraya at 37.5 calories
Lunch:
1 Veggie Salad at 75 calories
1/2 fish at 30 calories
Snack:
2 slice bread with cheese at 204 calories
1 twister at 500 calories
1 french fries at 250 calories
1 nagaraya at 37.5
3 oatmeal cookies at 123.23 calories
1 cup coffee at 70 with 4 spoons oatmeal at 40 calories
Got home and ate again. My wifey was up watching tv. I bought her siomai and she left me chips that they ate when I was at work. Got the juices flowing and so I ate a sandwich.
Post midnight snack:
1/2 pack chips 50 calories
1 sandwich at 200 calories
Running total of 1,756.73 calories
Against 1,320 calories/day to lose 2 pound per week. FAIL
Against 1,689 calories/day for my BMR (calories burnt at rest). FAIL
Against 1,820 calories/day to lose 1 pound per week. PASS!
And never ever go over 2,320 calories per day. PASS!
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