Saturday the 19th was evaluation day at Peak Body Transformation. Another 10 week session had ended and it was my first evaluation in the alumni class.

Glancing at the results, I’m frankly disappointed in myself. I had no significant losses in inches or weight; however, I had modest gains in activity level. You’d think that after 20 weeks of 6 day training I’d achieve better in the physical appearance department.

So here is the finally tally after 20 weeks…

 

• Chest:  half inch loss
• Waist : 1 inch loss
• Hips: 1.25 inch loss
• R Arm: half inch gain (?)
• R Thigh: 1.5 inch loss

 

Most of my losses occurred in the first 10 week session, leaving very little physical loss in the 2nd session. My activity level,  on the other hand, improved in the 2nd session.

 

• 3min Step Test (heart rate): 140 to 108 
• Pushups 1min: from 15 to 35
• Situps 1min: 22 to 30 
• 1 mile time: from 12 minutes to 9:30 minutes (did not run during the current eval)

 

Three more activities were added during the evaluation:

 

• Wall Squat: 3:39 min
• Plank Hold: 2:47 min
• Steering Wheels (Figure 8 Band): 66

 

I’m rather disheartened by the minimal gains (appearance-wise) I experienced with this current session. I’m already auto-enrolled in the next two months (I have to give 30 days notice and last month is already paid) and at $74 a session, it seems too expensive for the results I’m getting. I enjoy the cardio workout and calorie burn, but I desire more muscle gain and strength.

Unfortunately, the diet part of the equation still gives me trouble. While I have some indicators that I lost 1% body fat (really really frustrating), it isn’t enough to help me achieve the tone and definition I want. I’d love to get below 30% but I don’t see it happening unless I do something drastic like a crash diet.

And my current meal plan…while I know I don’t stick to those calorie limits on half the days, I can’t help but lose a lot of energy by midday. I’m stuck at work realizing I’m about to fall asleep in my chair because I’m so tired and sleepy around 1pm. And my work day isn’t even half way done. 🙁

So frustrating!

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So I have this goal of dropping 2lbs a week when I first started MFP.  I started at 35.8% body fat, 151lbs of weight.

I later learned that burning 3500 calories meant dropping 1 lb of fat.

I burn about 3000 calories in a week. Sounds like I’m slightly under a pound.

I then determined that losing weight isn’t the same as losing fat. Or is it?

At my last check in, my BF was at 34.5%. I’m roughly at 145lbs. So I created a deficit of 1.3% body fat and 6lbs. Currently that puts my lean body mass at about 95lbs.

So….where was I going with this?

I thought if I could burn 7000 calories a week, then I’d be dropping 2lbs of fat weekly. However, I’m certain that the common-sense approach is to understand that I can’t target fat exclusively…I will certainly be losing muscle as well.

One source indicated that I am currently within a healthy range for body fat. I managed to slip just under. 

http://lowcarbdiets.about.com/library/blbodyfatcharts.htm

The 80% rule states that 80% of body composition is about diet. So if I’m messing up my diet 100% of the time, then I’m sabotaging 80% of me.

This is month 5 on MFP and doing PBT. 7 months if I count the 2 months of boot camp that preceded this. Unfortunately the weight loss has been too gradual. I don’t know what the average BF% should be when on an exercise regimen. I imagine if the diet were kept in check, I would see more dramatic results.

So now I have to edit my blog subtitle. Foodie to Fit…in 10 weeks months! 

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