Category: 6 Weeks To Drop 7

Week 1 Statistics (Ending 04/20/2018)

• Weight (157.0 last week): 155.6 pounds
  • Lost 1.4 pounds
  • Down 1.4 pounds from start
• Body Fat % (24.7% last week): 24.4%
  • Lost/gained 0.3%
  • Down 0.3% from start
• BMI (24.6 last week): 24.4
  • Lost/gained 0.2 points
  • Down 0.2 points from start
• Time Spent Being Active (>= 6 hours): 6 Hours 43 Minutes 07 Seconds
  • Miles Run: 22.05 Miles
  • Number of Runs (>=4 runs a week): 4 Runs
• Days within Calorie Goals per MFP (1200): 6 days

• Exercise:
  • Saturday – Rest
  • Sunday – Ran 4.75 miles (46:14); Walked 0.50 miles (7:26); Upper Body (12:20); Abs (12:16)
  • Monday – Ran 8.25 miles (1:20:10); CDF MMA Speed (26:16); Hammer Abs (10:33)
  • Tuesday – CDF Power Sculpt (36:19); CDF MMA Speed 2.0 (20:26); Uptown Funk Abs *2 (9:38)
  • Wednesday – Ran 4.66 miles (45:07); Walked 0.34 miles (5:28)
  • Thursday – Ran 5K (30:48); Walked 0.45 miles (7:35); Upper Body Weight Machine (13:13); Abs (10:14)
  • Friday – CDF Agility Strength (35:47); CDF 5-min Core (5:30)
• Notes:
  • Kicked it off right – working hard!
  • Super happy with Week 1 – exceeded weight and day loss goals!
  • I forgot how hard CDF is on my ankles… OUCH.
• Picture of the Week

• The Week’s Workouts:

• Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)
  • Weight: 157.0 pounds
  • Body Fat %: 24.7%
  • BMI: 24.6

I’m super excited to drop 7 pounds – it is time to get this done! Racing season is here and I don’t want to be running 13.1 miles over and over again at 157 pounds – ugh! 150 pounds will be a much more comfortable weight to carry for that kind of mileage!

Goals for these 7 Weeks (actually 6.5 weeks since I weighed in on a Tuesday):

• Finish on 05/25/2018 with a body weight loss of 7 pounds or more (minimum target weight is 150 pounds)
• I am targeting a loss of 1.5% or more of body fat as reported on my scale
• I want to see major changes in my physique since I’ve been there before and know I can look a lot better
• Complete 6+ hours a week of dedicated exercise
• Run 4 times a week at minimum (following my trusty 6-week half marathon training plan)
• Lift or do weight training at least 3 days a week
• Use Core De Force for strength training and additional cardio
• Do abdominal work at least 4 days a week
• Stay within daily net calorie goal of 1200 calories at least 6 days a week
• Report into My Fitness Pal daily (478 day streak already!)

Starting Statistics on 04/17/2018 (A Tuesday – not the typical Friday)

• Weight: 157.0 pounds
• Body Fat %: 24.7%
• BMI: 24.6

Starting Measurements:

• Natural Waist: 29.5 inches
• Belly Button: 33 inches
• Hips: 37.5 inches
• Chest: 35.25 inches

The Workout Plan:

There will be 4 runs a week, per my training plan. On days I don’t run, I will do Core De Force (CDF) for cardio and CDF for strength training. On run days, if I decide to add some weight lifting, I’ll do that with free weights or the weight machine. Any supplemented cardio will be CDF workouts because they do incorporate strength as well. Abdominal work will be done with CDF, Hammer Abs, and on my own.

Before Photos

 

 

Weekly Stats:

• Week 1
• Week 2
• Week 3
• Week 4
• Week 5
• Week 6