Month 1 Results

	3 Oct.	1 Nov.
Morning Weight:	63.0 kg	61.4 kg
Evening Weight:	63.9 kg	63.2 kg
Morning Body Fat:	30.7%	29.6%
Evening Body Fat:	28.8%	28.1%
Measurements:
Bust:	33”	33”
Waist:	28”	27”
Hips:	40”	39.5”
Thigh:	23.5”	23”

Well it looks like I am making progress with my body goals but not as much as I had hoped. I was looking to lose 2 kg (4.5lbs) and 2% body fat in the month of October, and it looks like I have only lost about 1 kg (2.2 lbs) and 1% body fat. More importantly though, I have taken an inch off my waist and half an inch off my hips and thighs. As one of the reasons for losing the weight is to fit into my clothes again, I am happy with that!

I am a little disappointed that the body fat percentage did not come down more though. I understand quite well that muscle weighs more than fat so it’s quite easy to keep the same weight, or even gain weight, when you start a new exercise program. This is because you are putting on muscle mass and losing fat mass. Unfortunately that does not appear to be the case here. I use a bathroom scale that measures body fat by sending a weak electric current through the body. The scale then calculates your body composition based on how fast the current travels through the body. The problem is that such scales are notoriously inaccurate, as your hydration levels have a huge impact on the results. That’s why I always take a measurement right after I get up in the morning, when I know I am at my most dehydrated, and another just before bed at night. In this case, I think both my weight and body fat measurements yesterday evening were affected by how much I had to eat and how much exercise I did (two separate workouts).

Moral of the story for me: Ignore the exact numbers and focus on the overall trend – down!

The Score:

Calories:	Protein:	Carbs:	Fat:	Alcohol:	Fibre:
2178.22	113.41g	272.66g	57.67g	15.5g	33.37g
	21%	50%	24%	5%
Calories burned through exercise:		800

What I ate:

Time	Item	Amount
07:30	Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate	1 each
	Cold water	200mL
	Whole Scrambled egg with 2 egg whites	3 eggs
	Gluten Free fruit muesli	70g
	Alpro Soy milk	120mL
	Sainsbury's pressed apple and cherry juice	200mL
08:00	Black Tea	500mL
09:30	Easy run, 28 minutes
10:15	TriBerry Nuun electrolyte tablet in water	750mL
10:30	Sponser Chocolate Recovery Shake	30g
	in Skim milk	225mL
13:00	Genius brown bread	2 slices
	with Sun Pat Peanut butter	18g
	and St Dalfour Raspberry jam	19g
	Mattesson's Turkey rashers	3 rashers
	Mini Twirl chocolate bar	22g
	Mini Crunchie chocolate bar	18g
14:00	Modern dancing, about 1 hour
16:00	Sainsbury's fruit and seed mix	40g
	Red Apple	about 125g
18:00	Orange, mango and cinnamon tea	250mL
18:30	Heinz Beanz, reduced sugar and salt	175g
20:15	Roast Lamb	100g
	Boiled and mashed sweet potato	150g
	Steamed broccoli	90g
	Bisto best lamb gravy	about 5g
	Red Wine	150mL
21:30	Ellactiva Chocolate Calcium Chew	1 chew

Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.