I posted my (Sam’s) results on Facebook, but I thought I should post them here as well with a little explanation as well.
Week 1
↓ 6.2lbs
↔ 0″
↑ 37.1% body fat
Now, these numbers are misleading. First of all, I did not gain 37.1% body fat, I went up to that. This is to be expected after a week of limited physical activity and dropping a lot of excess water and stool. The loss of 6.2lbs is essentially a change in baro-water pressure weight and some fat loss. The lack of change in inches seems to be related to a shift in placement of water and maybe some weight. The important thing is that I have a fantastic base to work from and am super-motivated. I predict a downward tick in all metrics this week.
This week, we are adding in more protein and some healthy oil while maintaining the 6 cups of veggie and 3 servings of fruit pace this week. I am also adding in some exercise. The idea is to get 30 minutes of Cardio and Resistance at least 3 times this week. I am going to try to get the cardio in but the resistance is something I will be able to do in a more calisthenic way. I intend to exercise in the following way:
1. As many push ups as I can do in 1 minute
2. As many sit ups as I can do in 1 minute
3. As many leg extensions as I can do in 1 minute
4. As many no weight squats as I can do in 1 minute
5. Stretch for 1 minute
Repeat
I have put this together to be a good starting point. Plus it is quite easy to track and maintain as a statistical representation of muscle-building. After all, as my muscles gain in power and my body has less fat there should be an associative curve upwards in muscles and reps in relation to a downward curve in weight. I will track and post graphs after two weeks.
Cheers
Sam
The Healthy Us 