Weight Loss Journey - Ki's Progress
I started off this week doing really well... for like the first part of the first day. I started Keto on Sunday and did pretty well with it. At the end of the day I was tired so I went to lay down in bed and watch TV. Then my bratty son came in and intentionally triggered cravings to convince me to take him out for junk food. I did... I gave in. And to top it off, when we went to get it, the item I was craving was not being served. So Sunday night I failed.
Since they didn't have what I wanted last night, I decided I'm going back today after the gym to get that thing that I'm craving. I know... it's silly. My son is not a good influence and this will be a lot easier in June when he can drive himself to get whatever he wants. Then it won't be under my nose constantly and he won't have to tease me with it to talk me into it. These are excuses. I know they are. I'll do better, starting tomorrow.
Anyway, this post is above last week. Sunday, Monday, and Tuesday were really good days. I did what I was supposed to do. Stayed within my calories and strict diet and all. But Wednesday was a planned cheat day because we had planned to go to the fair. We went, we cheated. Coming back from cheating is really hard for me still. I'm working on it.
Thursday, I did pretty good. I kept to the diet but I went over my calories by just a little bit. That's okay to do sometimes, just not frequently. Friday, I crashed. Cheated Friday and Saturday. Heavy sigh.
What's the Plan?
Aside from the diet, I had planned to achieve at least 30 minutes of cardio, four days and go to the gym with my son three days to complete the workout I've outlined below. This week was a struggle all around. Since we went to the fair Wednesday, we skipped the gym. And since I cheated Friday, I skipped the gym. Bad, bad decisions. I will do better.
For the gym, my son and I are starting with six weeks of the following:
- Treadmill - 10 minutes
- Lat Pulldowns - 2 sets of 12 reps
- Leg Press - 2 sets of 12 reps
- Stair Climber - 5 minutes
- Chest Press - 2 sets of 12 reps
- Ab Machine - 2 sets of 12 reps
Since we skipped most of this week, I'm restarting the counter. Six weeks of this starting next week.
For me, the treadmill for 10 minutes at 2.5 - 3.0 for speed was a good start for the workout to get my muscles warmed up. So I'm going to stick with this.
I was able to tolerate 40 pounds for the Lat Pulldown and the Leg Press Machines. I'm still struggling with the stair climber. My heart rate skyrockets on the third minute and it feels extremely hard to breathe. This is because I'm so out of shape. I need to tell myself that it's okay and that it'll get better and just push through those feelings. On Monday, I quit after 3 minutes but I went back to it a second time and did another minute and a half. I will continue pushing myself.
On the Chest Press and Ab Machine, I lifted 30 pounds. So, I'm sticking pretty close to my baseline right now until I'm able to master each task. Then we'll up the ante.
Last Week's Stats - 04/19/2021
I started this week 6.4 pounds heavier than last week. That's what happens when you cheat for half of the week. Had I stayed true to my diet, I'm confident I would've been at least that many pounds lighter. But we're not going to beat ourselves up any more now. Time to move on and try again.
I met my step goal 4 days this week, 1 day less than last week. But I achieved 64 total miles for the week by exercising 7 days for a total of 1066 active minutes and an average daily calorie burn of 3,689. It was a really good week and I made a lot of good improvement over last week where activity is concerned.
Goal #1 - Diet - Glucose Logs - My diet goal for this week was to keep myself in ketosis and to develop the habit of checking my blood glucose levels before and after each meal, every day. This will help me keep track of where my pre-diabetes stands. My fasting glucose reading was 200 which is way to high, I need to see progress each week.
Again, I only did okay at this goal. I got into ketosis but I did not maintain it throughout the week. Unfortunately, I didn't do well remembering to check my glucose levels regularly. I've checked some, but not all. I would say this stayed about the same as last week but since I didn't stay in ketosis, I failed this goal.
Goal #2 - Exercise - 100 Active Minutes / 4 days - My exercise goal is to accomplish at least 100 active minutes for at least 4 days this week and to continue going to the gym. I had set out on a beginner's program at the gym and intended to follow it for six weeks.
I did achieve 4 days with at least 100 active minutes. Only four days, but four days nonetheless. I did not make it to the gym three times this week though. So I failed this goal as well.
Goal #3 - Diet - Macro Tracking - By tracking my macros each day, I can get a better idea of what I need to be doing to stay in ketosis. I have a spreadsheet that uses conditional formatting to show when I did well and when I didn't. The red indicates areas that need improvement. I did not do well at all with tracking my macros and staying within my limits this week. Another goal failed.
Obviously, this week was just a bad week for goals. I need to do much better. Since I didn't meet any of my goals this week, I'm going to start over... again. A fresh start, starting tomorrow... Tuesday, April 20th 2021. And I will do much better than I did this past week. Count on it.
I'll be back this time next week to let you know that I met these goals of mine.
How was your week? Did you meet your goals? What are you currently working on? Let us know in the comments below!
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