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Day 60: 2 Month Goal Review

Today, I woke up and weighed myself. Weight is: 82.9Kg. Yesterday I consumed 33 calories above my BMR and did 0 calories of exercise above my BMR. Total overage is 33 calories.


Yesterday, I woke up and weighed myself. Weight is: 81.9 Kg. Yesterday I consumed 10 calories above my BMR and did 0 calories of exercise above my BMR. Total overage is 10 calories.


The day before, I woke up and weighed myself. Weight is: 82.8 Kg. Yesterday I consumed 1610 calories over my BMR and did 0 calories of exercise above my BMR. Total overage is 1610 calories.


3 days ago, I woke up and weighed myself. Weight is: 81.4 Kg. Yesterday I consumed 649 calories below my BMR and did 149 calories of exercise above my BMR. Total deficit is 798 calories.


So, it was my birthday weekend. Lots of food, very little work. I tracked my calories and exercise, but that was it.


Today, I’m going to do a 2 month Goal review. If I go back to my Day 2 blog post, this is what I stated as my goal:

I will lose 10Kg in 6 months, going from 23.3% body fat to 10% body fat, by dropping 250 calories from my daily food consumption and adding 250 calories to my daily exercise. I will accomplish this by doing the following:

  • I will add standing at my desk for 2 hours and walking for 30 minutes to my daily routine.

  • I will continue to lift weights four days a week, and will add HIIT sprinting three days to my daily routine.

  • I will monitor my weight, calorie intake, and calorie burn every day.

  • I will recalculate my maximum calorie burn on a weekly basis.

  • I will remeasure my estimated body fat % on a bi-weekly basis.

  • I will limit my calorie intake to the hours of 12:00PM and 8:00PM.

  • I will have one 24 hour fast day each week.

  • I will drop my serving size of the highest calorie foods I eat down to a reasonable size. For example:

  • I usually eat 2 packages at once of Mr. Noodles ⇒ 380 calories

  • I usually eat about 1 cup of nuts when I eat them ⇒ 680 calories

  • I usually eat 2 cups of cereal when I eat it ⇒ 225 calories

  • When I drink beer, I usually have 2 ⇒ 300 calories

  • When I drink wine, I usually have 2 glasses ⇒ 250 calories

  • I will snack on tomatoes, carrots, peas, celery, and fruit

  • Alcohol will be a next day bonus for bettering prior days exercise goals, and I will limit alcohol to 4 drinks per week, and no more than 1 per day.


The question I am asking now is: Have my actions contributed to forward progress on my goal If you ignore this past weekend, I was down over 4Kg in 2 months, which is about a half Kg per week, so my rate of weight loss in on target. What about my other habits I wanted to introduce?

  • Standing desk ⇒ I was doing this, but stopped, need to get back to it

  • Lift weights and HIIT sprinting ⇒ Gym closed, I’m not in good enough shape to do HIIT. Instead I am usually walking and/or running every day

  • Monitor my weight, calorie intake, and calorie burn ⇒ Yes

  • I will recalculate my maximum calorie burn on a weekly basis ⇒ Samsung Health does this for me!

  • Remeasure estimated body fat ⇒ done a few times. No big deal, but I should do it again

  • Limit my calorie intake to the hours of 12:00PM and 8:00PM ⇒ yes

  • I will have one 24 hour fast day each week ⇒ Yes

  • I will drop my serving size of the highest calorie foods I eat down to a reasonable size ⇒ Yes

  • I will snack on tomatoes, carrots, peas, celery, and fruit ⇒ Usually, with the odd treat, but it is in the meal plan

  • Alcohol will be a next day bonus for bettering prior days exercise goals, and I will limit alcohol to 4 drinks per week, and no more than 1 per day ⇒ Needs work

So, overall, I’m about850% on my habits. %70 are always there, and the other 30% are about half way there. I still have some work to do though.


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