Progress Report: 6 Weeks

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We are at 6 weeks.  Week 6 has been a week in which I his a bit of a plateau.   I did not take any days off and that is three weeks in a row without a day off.   

Exercise:Runtastic Distance and Steps

Runtatsic Distance with Steps

Figure 1: Runtatsic Distance with Steps:  Above is the data from the Runtastic Dashboard with steps added.  Source is iPhone GPS.

During the sixth week, I had a decent week of exercise.  I walked a total of 48.6 miles and averaged 6.76 miles per day.   It was not quite as good as last week.  I did not take a day off which makes three weeks of straight exercise.  I did continue with 3 sets of push up and setups every other day with 20-40 of them per set.  

Figure 2: FitBit Steps for Week Five: Above is another depiction of the steps of the Fitbit Dashboard. The Fitbit surge is the source.

Figure 2: FitBit Steps for Week Six: Above is a depiction of the steps from the Fitbit Dashboard. The Fitbit surge is the source.

 The above image is the 7 day graph of the steps for week six.  I walked 96,861  steps foe an average of 13,508 steps per day.   

Runtastic Distance Graph

Figure 3: Runtastic Distance Graph: The above graph is a depiction of the distance from the Runtastic Dashboard. Source is iPhone GPS.

I burned 4560 Calories this week.  That is over 1.1 pounds lost for the week just through exercise.  My calculations and the fit bit agree with this measurement.  

Figure 4: Fitbit Distance for Week Five: Above is a depiction of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

Figure 4: Fitbit Distance for Week Six: Above is a graph of the distance out of the Fitbit dashboard. I use a Fitbit Surge is the source.

My best day for exercise was Sunday.  I did 47.5 miles this week and averages 6.6 miles per day.  

 

Figure 5: Fitbit Active Minutes for Week Five: This graph shows the active minutes per each day of the fifth week.

Figure 5: Fitbit Active Minutes for Week Six: This graph shows the active minutes per each day of the sixth week.

I had 671 active minutes for the six week and averaged 86 minutes a day.    

 

Figure 6: Fitbit Calories Burn for Fifth Week: This a graphical representation of the number of calories burned each day during the fifth week.

Figure 6: Fitbit Activity Calories for Sixth Week: This a graphical representation of the number of activity calories each day during the Sixth week.

I consumed approximately 1800 calories per day and burned 3400.  That means about 1/2 pound per day lost. This would be 3.5 pounds lost in a week.  

Weight:

Figure 5: Fitbit Dashboard Weight For Week: This a graphical representation of the weight progression over the past 7 days.

Figure 7: Fitbit Dashboard Weight For Week: This a graphical representation of the weight progression over the past 7 days.

Clearly, the Fitbit and my actual weight do not agree this week.  The Fitbit said I should have lost approximately 3.5 pounds in a week and I gained weight.  The first week I have lost a total of 16 pounds in 6 weeks and an average 4 pounds a week.  

 

Nutrition: 

Figure 8: Lose-it Calorie Intake: A graphical representation of the calorie intake for the last 7-14 days. I averaged about 1300-2220 calories which is a deficit on the average of 800 calories a day or 5600 calories a week. That is just under 1.5 pounds on weight loss from my diet.

Figure 8: Lose-it Macronutrient Intake: A graphical representation of the macronutrient intake for the last 7-14 days. 

I averaged about 1300-2220 calories which is a deficit on the average of 800 calories a day or 5600 calories a week. That is just under 1.5 pounds on weight loss from my diet.So how did I complete week three successfully.  I continued to take in 30-45 grams of fiber and averaged 100-128 ounces of water.  I maintained about 1400-1800 calorie per day.  I reduce my candy intake this week but I could use more protein.  

Figure 9: Lose-it Calorie Intake by Meal: This graph is a graph that show the percentage calorie intake by meal.

Figure 9: Lose-it Macronutient Intake Summary: This graph is a graph that show the percentage macronutrient intake by meal.  

The above graph shows an intake in protein of 18.5%.  Clearly I could use more protein in my diet.  

Figure 10: Lose-it Fiber Intake: This graph shows the five intake for the last 7 days.

Figure 10: Lose-it Daily Calorie Intake with deficit: This graph shows the five intake for the last 7 days.

 

Figure 10: Lose-it Fiber Intake: This graph shows the five intake for the last 7 days.Figure 10: Lose-it Fiber Intake: This graph shows the five intake for the last 7 days.

Figure 11: Lose-it Fiber Intake: This graph shows the fiber intake for the last 7 days.

My fiber consumption was 20-50 grams per day this week. I can tell a difference if I have less fiber. I am considerably more hungry. 

As I mentioned above, I did plateau this week and will have to step up my exercise this week to start losing again.  This happens as your weight drops and so does your calorie requirements.  I will either need to burn more or eat less.  

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About the Author

ChuckH

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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