Challenge 3 Metrics

(Jan 6, 2003 - Mar 30, 2003)

How am I doing on my goals?

Starting Weight: 308 lbs
Starting Pant size: 46
Ability to skate backwards: limited to 'C-cut'

How am I doing on my new habits?

Maintain Good posture at all times - going good
8 hours sleep per night - getting 7 - 8
min 2 Kickboxing classes per week - skipping classes to play hockey (I'm a bad boy :)
3 weightlifting sessions per week
min 3 skates per week - 3 already with one or two more to go!
Drink 3 litres of water per day - getting 2-3 litres
Eat 6 small healthy meals each day
take a multi-vitamin once per day - the multi-vitamin makes me want to throw up... nixing this habit
Drink green tea daily
Floss daily

End of Week 1 - January 13th, 2003

Weight: 303 lbs (5lbs lost)
Body Fat %: 40%
Did well on meals and flossing (missed two nights)
posture was good
getting 7-8 hours sleep
2 kick boxing classes
1 weightlifting session
5 skates
good water intake all week

I feel pretty good about the first week. 77 days to go and Week 2 is starting off right.

40%BF is 121.2lbs of fat and 181.8lbs of lean body mass. I stated in my week one goals that I wished to gain 5lbs of muscle and lose 30 lbs of fat. That would yield 186.8 lbs of lean body mass and 91.2 lbs of fat for a total weight of 278 lbs and BF% of 32.8% starting from 303lbs/40% BF.

End of Week 2 - January 20th, 2003

Weight: 299 lbs (4 lbs lost, 9 total)
Body Fat %; 39.7% (this measurement isn't very accurate short term... I'll take more comfort/confidence in it 12 weeks from now)
Meals were pretty good. Except for Tuesday's post hockey victory wings and beer and Sunday's peanut butter cup fiesta.
7-8 hours sleep all week
3 kickboxing classes
4 skates
1 weightlifting session. I will re-focus on getting all three of these in, I've let hockey intrude on them.
good water intake.
ok, on the green tea.

Week 2 was good. Week 3 will be better. I will get all three weightlifting sessions in, and I will not be having beer and wings on Tuesday.

Ultimately I would like to get to 15% BF.

End of Week 3 - January 27th, 2003

Weight: 299 lbs (0lbs lost, 9 total)
Body Fat %: 39.1%
Meals were good for most of the week, then BAM Friday came and my nutrition went completely down hill all weekend, culminating with the discovery of "blondies" (a caramel based one bite brownie). Oh, and on Tuesday, I didn't have beer and wings, I had beer and pizza, doh!
7-8 hours sleep all week
1 kickboxing class... I "tweeked" my groin in hockey school on Thursday morning and didn't want to risk furthur injury.
3 skates
3 weightlifting sessions. I didn't let hockey intrude and focused on getting these session in.
good water intake.
bad on the green tea front, only had maybe 3 cups all week.

Week 3 was mediocre. I let myself down on Friday and Saturday. I knew all week that I would be going over to a friends place for the super bowl. Knowing that my nutrition broke down. This week I will concentrate on having a single free day on Sunday. No free meals during the week, especially Tuesday after the game.

The good news is that I didn't back track. But I didn't make the progress I should have.

End of Week 4 - February 3rd, 2003

Weight: 294 lbs (5lbs lost, 14 total)
Body Fat %: 38.8%
Meals were execellent all week. I had two free meals during the week on days were I had at least two major activities (beer after hockey). I had very clean Friday and Saturday was free day. Boy, I hate when I get a gall bladder attack on free day.... really quite frustrating.
7-8 hours sleep all week
2 kickboxing classes.
4 skates... a Rideau Canal trip on top of that, but it wasn't what I'd call a "skate"
3 weightlifting sessions. 2 weeks in a row! ya baby... gotta keep this role going.
water was good... except on the weekend... it's easy to lose track when not at work for some reason.
green tea was about the same as last week maybe 3 or 4 cups.

Week 4 was a great rebound from week 3. My nutrition was good all week.

This weekend will be a challenge within the challenge. I will heading back home for a hockey tournament. Useally lots of drinking, staying up late, eating, and oh ya a bit of hockey. I leave Friday morning and play @ 7:00 PM Friday night and 9:30 AM Saturday morning. There'll be at least one other game. I'm going to try and eat as clean as possible and keep the booze to a minimum. I'll let you know how I did.

End of Week 5 - February 10th, 2003

Weight: 297 lbs( 3 lbs GAINED!, 11 lbs lost total )
Body Fat %: 37%
Meals were great all week, of course until the dreaded weekend family hockey tournament. Friday, Saturday, and Sunday were one big long free day.
7-8 hours sleep all week except Friday and Saturday night, probably 5 hours those nights
1 kickboxing class
8 skates
0 weightlifting
water was good till the weekend... I feel my body holding some water right now... today should clean some of that up.
0 green tea

Week 5 had a fantastic start and crash and burn ending. I knew, though, that that's the way it was going to be. I eat poorly and while didn't get stinking drunk, did polish off a good 12 pack over the weekend.

It's interesting to see what the lean body mass (LBM) does with these figures.

EOW 2: BF% 39.7   180.30 lbs LBM   118.70 lbs fat
EOW 3: BF% 39.1   182.09 lbs LBM   116.91 lbs fat
EOW 4: BF% 38.8   179.93 lbs LBM   114.07 lbs fat
EOW 5: BF% 37.0   187.11 lbs LBM   109.89 lbs fat

So according to the above I've lost 8.81 lbs of fat since the end of week 2 and gained 6.81 lbs of muscle.

A couple points about the above. I lost 2.16 lbs of muscle during week 4. I believe that. I may not have been eating enough. However, I don't think I've gained 7.18 lbs of muscle during week 5.

Happy Birthday to me! I'm 31 today.

End of Week 6 - February 17th, 2003

Weight: 291 lbs( 6 lbs lost, 17 lbs lost total )
Body Fat %: 38%
Meals were a bit off... I did about 60% ok, then strayed, but thanks to the new software managed to keep within daily caloric allowances.
7-8 hours sleep all week
0 kickboxing class
4 skates
1 weightlifting
water was good all week
1 green tea

Week 6 was recovery from the crash and burn of the week 5 weekend. I managed to that control of the calories I was taking in. However, I did eat some unauthorized foods (like donuts) and then held off eating good food (like chicken) to keep the calories on track. Friday was the worst for this as I forgot to bring my meals in.

The number for week 6 look realistic... the week 5 numbers were likely largely affected by that weekend.

It's week 7, kind of a lull in the challenge.... I managed to get back on track (on Sunday) with the weightlifting. My goal this week is to nail all 3 kickboxing and 3 weightlifting sessions and all 4 skates.

Well off to the first skate of the week!

End of Week 7 - February 24th, 2003

Weight: 291 lbs( 0 lbs lost, 17 lbs lost total )
Body Fat %: 37%
Meals were ok.
7-8 hours sleep all week
2 kickboxing class
6 skates
2 weightlifting
water was good all week
2 green tea

Week 7 was generally a good week. I almost all my workouts in, but missed a LBW and a kickboxing class, but did get two extra skates in.

EOW 2: BF% 39.7   180.30 lbs LBM   118.70 lbs fat
EOW 3: BF% 39.1   182.09 lbs LBM   116.91 lbs fat
EOW 4: BF% 38.8   179.93 lbs LBM   114.07 lbs fat
EOW 5: BF% 37.0   187.11 lbs LBM   109.89 lbs fat
EOW 6: BF% 38.0   180.42 lbs LBM   110.58 lbs fat
EOW 7: BF% 37.0   183.33 lbs LBM 107.67 lbs fat

This is the kind of week were if you just look at the scale you'd think no progress has been made. However, I felt my body composition was making strides this week. The BF% seems to hold that information up. I've lost fat and gained muscle.

It's week 8, my biggest goal is again to get 3 kb sessions in and 3 weightlifting sessions in and keep on the straight and narrow nutrition wise. I've already gotten 2 skates in today (pick-up hockey in the morning and a public skate at lunch) so the week is off in the right direction.

End of Week 8 - March 3rd, 2003

Weight: 286 lbs( 5 lbs lost, 22 lbs lost total )
Body Fat %: 36.6%
Meals were ok.
7-8 hours sleep all week
3 kickboxing class
5 skates
3 weightlifting
water was good all week
0 green tea

Week 8 was generally a good week. For the first this challenge I got every workout I planned to get in in! As well as getting an extra skate in.

Lots of progress on the scale this as well as in the BF% department.

It's week 9, I'd like to keep the nutrition on track and see if I can duplicate the no-missed workout sessions again this week. I'm planning 3 kb, 3 weightlifting, and 4 skates.

End of Week 9 - March 10th, 2003

Weight: 283.4 lbs( 2.6 lbs lost, 24.6 lbs lost total )
Body Fat %: 36.7%
Meals were crap about half the week. I really let it slide.
7-8 hours most nights, except for Wednesday, got about 5 1/2 and I knew it when I got up.
1 kickboxing class (doh!)
4 skates
0 weightlifting (doh! doh!)
water was good all week
0 green tea

Week 9 was the opposite of week 8. It was a generally bad week.

It's week 10, I'd like to keep to get back to what I did in week 8. Keep the nutrition on track and have no missed workout sessions. I'm planning 3 kb, 3 weightlifting, and 5 skates.

End of Week 10 - March 17th, 2003

Weight: 282.6 lbs( 0.8 lbs lost, 25.4 lbs lost total )
Body Fat %: 35.4%
Meals were crap about half the week.
7-8 hours most nights.
2 kickboxing class
4 skates
0 weightlifting (doh!)
water was good all week
1 green tea

Week 10 was a little better than week 9, but not by much.

EOW 02: BF% 39.7   180.30 lbs LBM   118.70 lbs fat
EOW 03: BF% 39.1   182.09 lbs LBM   116.91 lbs fat
EOW 04: BF% 38.8   179.93 lbs LBM   114.07 lbs fat
EOW 05: BF% 37.0   187.11 lbs LBM   109.89 lbs fat
EOW 06: BF% 38.0   180.42 lbs LBM   110.58 lbs fat
EOW 07: BF% 37.0   183.33 lbs LBM 107.67 lbs fat
EOW 08: BF% 36.6   181.70 lbs LBM 104.90 lbs fat
EOW 09: BF% 36.7   179.39 lbs LBM   104.01 lbs fat
EOW 10: BF% 35.4   182.36 lbs LBM   100.04 lbs fat

It's week 11, into the final two weeks of the challenge! I'd like to keep the nutrition on track and have no missed workout sessions. I'm planning 3 kb, 3 weightlifting, and 4 skates.

End of Week 11 - March 24th, 2003

Weight: 280.6 lbs( 2.0 lbs lost, 27.4 lbs lost total )
Body Fat %: 35.3%
Meals were crap about half the week.
7-8 hours most nights.
3 kickboxing class
4 skates
1 weightlifting
water was good all week
1 green tea

Week 11 was a little better than week 10.

It's week 12, the final week of the challenge! I'd like to keep the nutrition on track and have no missed workout sessions. I'm planning 3 kb, 3 weightlifting, and 5 skates.

End of Week 12 - March 31st, 2003

Weight: 279.0lbs( 1.6 lbs lost, 29 lbs lost total )
Body Fat %: 35.0%
Meals were crap about half the week.
7-8 hours most nights.
2 kickboxing class
4 skates
0 weightlifting
water was good all week
0 green tea

I feel good that I finished Week 12, but it wasn't my strongest week.

Start     : BF% 42%   178.64 lbs LBM   129.36 lbs fat
EOW 02: BF% 39.7   180.30 lbs LBM   118.70 lbs fat
EOW 03: BF% 39.1   182.09 lbs LBM   116.91 lbs fat
EOW 04: BF% 38.8   179.93 lbs LBM   114.07 lbs fat
EOW 05: BF% 37.0   187.11 lbs LBM   109.89 lbs fat
EOW 06: BF% 38.0   180.42 lbs LBM   110.58 lbs fat
EOW 07: BF% 37.0   183.33 lbs LBM 107.67 lbs fat
EOW 08: BF% 36.6   181.70 lbs LBM 104.90 lbs fat
EOW 09: BF% 36.7   179.39 lbs LBM   104.01 lbs fat
EOW 10: BF% 35.4   182.36 lbs LBM   100.04 lbs fat
EOW 11: BF% 35.3   181.55 lbs LBM     99.05 lbs fat
EOW 12: BF% 35.0   181.35 lbs LBM     97.65 lbs fat

The Challenge is over! I feel very good about myself. I lost 29lbs of scale weightnal week of the challenge, lost 31.71 lbs of fat and gained 2.71 lbs of LBM. A little over my goal of 30 lbs of fat loss, a little under my goal 5 lbs of muscle gain. I'll have to go and try on a pair of size 40 pants, they're probably a bit tight right now though. I do wear 2XL shirts now when I do kickboxing, and I have the basics down when it comes to skating backwards and doing cross overs.

The single biggest most consistent thing I did in this challenge is get at least 7 hours sleep per night. I will take that into my next challenge.

The biggest failure, not getting even half of my weightlifting sessions in. This is the thing I will concentrate most on in the next challenge.