Reflections and Progress: Week in Review

Weekly Update: August 25-31

Today, Saturday, is a rest day. No evening walk with my wife, no strength workout, and no stretching. I wanted to stretch, but we turned the evening into an impromptu movie night. So, we watched “We Bought a Zoo“. I had a 100-calorie bag of Smart Pop popcorn and a diet root beer to go along with it.

This week was focused on maintaining a strong caloric deficit and staying active. Here’s how the week went:

• Respiratory Range: 11.5-24
• Average Time in Bed: 7hr 51min
• Average Sleep Time: 7hr 8min

Nutrition:

I worked hard to keep my caloric intake in check, consistently staying below my Basal Metabolic Rate (BMR) of 1991 calories per day. My macronutrient balance was solid, with a good amount of protein to support muscle maintenance, though my fat intake was a bit higher than I’d like on some days.

Exercise:

My activity levels were consistent, with daily exercise sessions contributing to additional calories burned. Given that I’m still building up my stamina and overall fitness, I’ve been pushing hard to maintain this level of activity, which has been challenging but rewarding.

Body Composition:

I lost 0.9 lbs this week, moving from 224.4 lbs on August 21 to 223.5 lbs on August 30. This weight loss is slightly below my target of 1-2 lbs per week, suggesting that while I’m making progress, there’s room to optimize both my caloric intake and exercise intensity.

Health Metrics:

My blood glucose levels remained stable, indicating good control over my diet. I also maintained stable blood pressure and heart rate, reflecting overall good cardiovascular health.

Weekly Caloric Summary:

• Total Calories Consumed: 9,069.7 calories
• Total Caloric Target (BMR of 1991 calories/day): 13,937 calories
• Total Exercise Calories Burned: 1,641.4 calories
• Total Deficit: 6,508.7 calories

The total deficit for the week suggests I was in a substantial calorie deficit, which likely contributed to my weight loss. Moving forward, I plan to reduce my deficit slightly while trying to increase the intensity of my workouts. However, I’ll be cautious to avoid overextending myself, given that I’m still working on building my stamina and overall fitness.

Overall Thoughts:

This week was successful in maintaining a strong caloric deficit and staying on track with my goals. However, I’m aware that such significant deficits could be impacting my metabolism and energy levels, which is why I’m planning to reduce the deficit slightly in the coming weeks. My goal is to balance this adjustment with gradually increasing my workout intensity, ensuring that I continue making progress without overtaxing my body. I’m pleased with the progress this week and motivated to continue making steady improvements.