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07/30/2018 Weigh In   Leave a comment

Made a little better progress this week.  My weight was 288.2 pounds, down 2 pounds from last week.  My body fat percentage went from 39.7% to 39.5% which is a 1.4 pound difference.  The .6 remaining pounds was most likely water weight. My muscle mass percentage went from 26.2% to 26.4%, which means I stayed pretty steady at 76 pounds muscle mass.

I have to admit that I’m happier about this result for a bad reason.  I was a little lax on exercising this week.  It wasn’t that I didn’t exercise.  Or that I didn’t do a good amount of exercising this week.  Honestly, though, I know I could have done better.  As I get lighter and in better shape there’s no reason why I shouldn’t be exercising longer and more intensely.

On a good note, I am noticing that my heart rate stays lower while I exercise.  This being another reason I know I should be pushing harder.  But it’s also a good sign that I’m getting fitter each day.  Definitely need to get out more and increase my jog time.

Nutrition wise, while I still need to do a better job of tracking on a more consistent basis, I am doing a better job overall of meeting my keto needs while getting more protein in.  I’ve tracked my ketone levels on meals where my protein intake was very high to see the effect and my blood glucose level still stays in the fasted range.  One reading was slightly above 100 mg/dL, but since that’s the top for when you are actually fasted I’m not too worried about that.  Especially since my lowest blood ketone reading was .7 mmol/L. Well into the ketosis range. I may try to squeeze in a little more protein but I don’t want to accidentally overshoot and ruin the results I got this week.  I wanted to be at or below 280 pounds by the time I went back to Bellingham to visit.  As that’s two weeks away I’m pretty sure I won’t make it but I’d still like to be as close to 280 as I can get.

That’s all for this weeks weigh in.  Hopefully the doubling of last weeks weight loss will be a continuing trend.  Or at least if it holds steady it’s due to greater fat loss offset by more muscle mass gains.  On the whole though still moving forward and that’s all that matters.  Take care.

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