I took a complete set of measurements this morning along with my body fat reading and scale weight, and I’ve definitely put on some fat over the past month. Most of the fat gain was while I was on my 10 day vacation and eating like a pig. My scale weight this morning is 180.2 pounds, which is a 4.2 pound increase from a month ago. I’ve added .75 inches to my waist and .5 inches to my hips during the past month, while all other measurements held steady. My body fat reading is now 9.2%, which means the 4 pounds I’ve put on is almost all fat (there was a negligible amount of lean mass gain).
Honestly this morning’s data is not at all surprising. I knew that I’d would put on a few pounds while I was on vacation, and 4 or 5 pounds is about what I expected. My goal was to emerge from the summer at less than 10% body fat, and I still think I’ll be able to do that – especially now that I’ve quit drinking. The vodka I was consuming amounted to more than 1,000 calories each night, and that’s obviously not a trivial amount excess energy. I’m going to purposely keep my calories a bit low for the next couple of weeks (still allowing for a cheat meal or two on the weekends) and try to lose a couple of pounds. I’d prefer to have my body fat around 8% because my clothes fit better at that body fat level. It’s amazing how much difference just 2 or 3 pounds of fat can make!
Speaking of calories, I tallied up the caloric impact of that crab quiche Lisa made for us on Sunday night: more than 1,200 calories PER SERVING, and almost 100 grams of fat. Ouch. That’s not a meal we’ll be indulging in very often.
Yesterday’s leg workout was absolutely killer. I increased the weight on every exercise and still managed the same or more reps than last week. When I finished my squats I could barely stand, so forcing myself to do all those lunges after the squats was one of the hardest things I’ve done in the gym lately. My glutes are already sore this morning, and by tomorrow walking will be very painful. I love being sore, so no problem there.
No weight training today, so I’m going to saddle up and hit the trails now. Have a great day!