Goal achieved!

  1 Jan. 1 Feb. 1 Mar. 1 Apr.
Morning Weight: 65.5 kg 65.2 kg 63.5Kg 62.4Kg
Evening Weight: 66.5 kg 66.0 kg 64.6Kg 63.7 Kg
Morning Body Fat: 30.0% 28.0% 29.2% 26.6%
Evening Body Fat: 31.4% 30.4% 28.5% 26.1%
         
Measurements:        
Bust: 33.5” 34” 34” 33.5”
Waist: 27.5” 27.5” 27” 27”
Belly: 32” 33” 32.5” 31.5”
Hips: 40.5” 40.5” 40” 39.5”
Thigh: 24” 24” 23.5” 22.5”

As usual I weighed and measured myself on the first of April, first thing in the morning and again before bed. My Tanita body composition scale has confirmed what the BodPod found: I have lost over 2% body fat! When I had the BodPod assessment, it showed my muscle mass had gone up, which is why I’ve only lost a kilo but dropped over 2% body fat. Remember, muscle weighs more than fat. I have also lost half an inch each from my bust, belly and hip measurements, and a whole inch from around my upper thigh.

On the first of January 2017 I said my goal was to lose 3 Kg and get my body fat below 25% by April first. Looking at the numbers, I have reached my goal of losing 3Kg, but have not got my body fat below 25%. In hindsight, I realise that was probably an overly ambitious target. If my starting morning weight was 65.5 Kg and 30.0% of that is fat, then that’s 19.65 Kg of fat. On April first, it was 62.4 Kg and 26.6% fat, or 16.60 Kg of fat. So I’ve actually lost exactly 3.05 Kg of fat. If I’d wanted to get down below 25%, I’d have to have lost at least another kilo.  Entirely doable, but requiring more significant changes to my diet.

What’s more, the BodPod and Tanita tell me the weight I’ve lost actually is fat, not muscle or water. In fact, I’ve managed to do one of the hardest things in athletic weight loss – lose body fat while increasing muscle mass. That being the case, I am well happy with the progress I’ve made and consider this a goal achieved!

The Score for 1 April:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre: Alcohol:
2340 106.08g 268.22g 143.19g 82.23g 24.30g 28.61g 14.00g
18% 46%   33%   4%
     
Calories burned through exercise: 0      

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
08:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Pan scramble made with eggs, 3 large 168g 220 21.17 0.00 0.00 0.00 15.12 4.20 0.00
with chopped red onion, 27g 11 0.32 2.13 1.51 0.38 0.05 0.00 0.00
chopped green pepper, 52g 10 0.42 1.35 1.25 0.83 0.16 0.05 0.00
chopped chestnut mushrooms, 64g 5 0.64 0.19 0.19 0.45 0.13 0.06 0.00
and grated Tesco extra mature cheddar 12g 49 3.05 0.01 0.01 0.00 4.19 2.60 0.00
served with Genius brown sliced gluten free bread, 2 slices toasted 69g 175 1.75 31.50 1.68 7.00 4.62 0.35 0.00
with butter 5g 37 0.03 0.06 0.03 0.00 4.11 2.61 0.00
and St Dalfour Raspberry fruit spread 23g 54 0.12 12.88 12.88 0.46 0.18 0.00 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:15 Tesco finest vine ripened tomato and lentil soup 300g 182 7.80 19.20 8.40 4.50 7.20 0.60 0.00
with added baked chicken breast, shredded 32g 43 10.21 0.00 0.00 0.00 0.61 0.19 0.00
Nairns gluten free wholegrain crackers 28g 128 2.97 16.49 0.50 2.13 4.70 1.85 0.00
Grapes 100g 66 0.40 15.40 15.40 0.70 0.10 0.00 0.00
Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
15:00 Fresh ginger tea with a splash of lemon juice and 1 tsp honey 250mL 25 0.00 6.25 6.25 0.00 0.00 0.00 0.00
16:15 Activia natural yoghurt 150g 96 7.50 9.90 9.90 0.00 2.90 2.00 0.00
Natures Path Mesa Sunrise cereal 50g 195 5.00 40.00 6.50 5.00 1.65 0.25 0.00
Sliced plums, two medium, 112g 47 0.67 9.86 9.86 1.08 0.11 0.00 0.00
Sunflower seeds, 5g 30 1.04 0.57 0.13 0.43 2.58 0.23 0.00
Pumpkin seeds, 5g 30 1.51 0.54 0.07 0.30 2.46 0.44 0.00
and Brazil nuts 6g 41 0.86 0.25 0.14 0.45 4.03 0.97 0.00
Decaf black tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
with skimmed milk 100mL 35 3.40 5.00 5.00 0.00 0.10 0.00 0.00
and sugar 7g 28 0.00 7.00 7.00 0.00 0.00 0.00 0.00
20:15 Spice tailor tikka masala curry sauce with chicken breasts and peppers 302g 439 32.47 18.66 15.16 3.38 25.40 7.16 0.00
Brown basmati rice 110g 126 3.17 26.08 0.43 1.22 1.04 0.25 0.00
Yoomoo yoghurt ice lolly, tropical fruit 1 lolly 74 1.60 14.90 10.90 0.30 0.80 0.50 0.00
21:00 Disaronno amaretto 50mL 194 0.00 30.00 30.00 0.00 0.00 0.00 14.00

 

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