Week 5 Results - Start of Week 6
Week 5 Results - 6/17/2019 - Start of Week 6 - Day 36
6:00 am - Monday
6:00 am - Monday
Meet in office for end of Week 5 health interview, update of full body measurements and body fat analysis.
Boot camp Workout Schedule for Week 6 - Monday - Friday
7:00 am / 7:30 am - Morning Wake-up, In room stretching
Key Numbers from Start of Week 5 - Day 29:
- Starting Weight 323
- BMI: 47.3
- Body Fat: 35.7
- Blood Pressure: 145 / 76
- Max Heart Rate during program: 160 BPM
- Average Resting Heart Rate (RHR): 78 BPM
- Max Calorie Intake during program: 1700
Key Numbers from Start of Week 6 - Day 36:
- Starting Weight 319
- BMI: 46.2
- Body Fat: 34.5
- Blood Pressure: 142 / 75
- Max Heart Rate during program: 160 BPM
- Average Resting Heart Rate (RHR): 74 BPM
- Max Calorie Intake during program: 1700
According to the updated body fat analysis, the latest numbers indicate a 4 pound reduction in weight during Week 5. As I mentioned during the last weekly review, the weight loss has slowed down due to increasing muscle mass in some areas and muscle inflammation in others, adding my new right hip strain to the equation.
Body Fat and BMI readings were slightly lower from week 4, there was another 1 inch average loss in body areas that need reduction so in reality even though the numbers on the scale show minimal movement, my body as a whole is showing a consistent and healthy trend of reduction. My high blood pressure (HBP) readings continue their downward trend also from 170 / 98 on Day 1 to 142 / 75 on Day 36, my morning average resting heart rate is now 74 BPM.
As I mentioned last week I decided to shorten my stay and I am leaving the weight loss boot camp after 7 weeks instead of 10 weeks and will return for the remaining 3 weeks at some other time within the next 18 months. With only 2 weeks remaining my main goal is to simply continue to loose whatever weight I can given my current physical limitations.
There will be several changes to my daily work out schedule for the remaining 2 weeks, for now morning and evening walks and all cardio exercises including cardio equipment (Elliptical and Recumbent Bike) are on hold until my right calf strain has fully recovered. There is a significant chance that my remaining two weeks will consist of weight training on upper body area's only since a major calf strain does not heal quickly. It does not take much to re-jack the calf muscle, I learned this the hard way this past Sunday evening when I slipped in the shower and re-aggravated the calf muscle.
I will also need to work with the lead trainer during my last 2 weeks in developing my post weight loss boot camp meal planning, health objectives, fitness and follow up communication plan. The goal is to follow this plan for the next 6 to 12 months or until I reach a weight reduction that is within 10% of the goal weight we will set during our life coaching discussions. I am very confident that the core goal of enough weight loss for a sustained reduction of my blood pressure from previous hypertension readings will be accomplished.
Body Fat and BMI readings were slightly lower from week 4, there was another 1 inch average loss in body areas that need reduction so in reality even though the numbers on the scale show minimal movement, my body as a whole is showing a consistent and healthy trend of reduction. My high blood pressure (HBP) readings continue their downward trend also from 170 / 98 on Day 1 to 142 / 75 on Day 36, my morning average resting heart rate is now 74 BPM.
As I mentioned last week I decided to shorten my stay and I am leaving the weight loss boot camp after 7 weeks instead of 10 weeks and will return for the remaining 3 weeks at some other time within the next 18 months. With only 2 weeks remaining my main goal is to simply continue to loose whatever weight I can given my current physical limitations.
There will be several changes to my daily work out schedule for the remaining 2 weeks, for now morning and evening walks and all cardio exercises including cardio equipment (Elliptical and Recumbent Bike) are on hold until my right calf strain has fully recovered. There is a significant chance that my remaining two weeks will consist of weight training on upper body area's only since a major calf strain does not heal quickly. It does not take much to re-jack the calf muscle, I learned this the hard way this past Sunday evening when I slipped in the shower and re-aggravated the calf muscle.
I will also need to work with the lead trainer during my last 2 weeks in developing my post weight loss boot camp meal planning, health objectives, fitness and follow up communication plan. The goal is to follow this plan for the next 6 to 12 months or until I reach a weight reduction that is within 10% of the goal weight we will set during our life coaching discussions. I am very confident that the core goal of enough weight loss for a sustained reduction of my blood pressure from previous hypertension readings will be accomplished.
7:00 am / 7:30 am - Morning Wake-up, In room stretching
7:30 am / 8:00 am - Breakfast
8:00 am / 9:00 am - Morning Walk - Optional, depending on Right Calf
9:00 am / 9:30 am - Morning Warm-up Workout
9:30 am / 11:30 am - Upper Body Weight Training (Chest / Back) - Change from week 5
11:30 am / 1:00 pm - Lunch
1:00 pm / 3:00 pm - Upper Body Weight Training (Arms) - Change from week 5
3:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 7:00 pm - Post Boot Camp Plan Development
7:00 pm / 8:30 pm - Personal Time
8:30 pm - Lights Out
Boot camp Workout Schedule for Week 6 - Saturday - Sunday
7:00 am / 7:30 am - Morning Wake-up, In room stretching
7:30 am / 8:00 am - Breakfast
8:00 am / 9:00 am - Morning Walk - Optional, depending on Right Calf
9:00 am / 9:30 am - Morning Warm-up Workout
9:30 am / 11:30 am - Lower Body Weight Training (Legs) - Change from week 5
11:30 am / 1:00 pm - Lunch
1:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 8:30 pm - Personal Time
8:30 pm - Lights Out
A friend emailed me asking about the quality of the food, is it still as good as it was during week 1? I am happy to say the consistency of the food quality has been excellent, there has been no changes of any kind 5 weeks out. For a quick example, here is what was on the menu for lunch this past Saturday:
8:00 am / 9:00 am - Morning Walk - Optional, depending on Right Calf
9:00 am / 9:30 am - Morning Warm-up Workout
11:30 am / 1:00 pm - Lunch
1:00 pm / 3:00 pm - Upper Body Weight Training (Arms) - Change from week 5
3:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 7:00 pm - Post Boot Camp Plan Development
7:00 pm / 8:30 pm - Personal Time
Boot camp Workout Schedule for Week 6 - Saturday - Sunday
7:00 am / 7:30 am - Morning Wake-up, In room stretching
7:30 am / 8:00 am - Breakfast
8:00 am / 9:00 am - Morning Walk - Optional, depending on Right Calf
9:00 am / 9:30 am - Morning Warm-up Workout
9:30 am / 11:30 am - Lower Body Weight Training (Legs) - Change from week 5
11:30 am / 1:00 pm - Lunch
1:00 pm / 4:30 pm - Pool / Ocean Calisthenics / Relax Time
4:30 pm / 6:00 pm - Dinner
6:00 pm / 8:30 pm - Personal Time
8:30 pm - Lights Out
A friend emailed me asking about the quality of the food, is it still as good as it was during week 1? I am happy to say the consistency of the food quality has been excellent, there has been no changes of any kind 5 weeks out. For a quick example, here is what was on the menu for lunch this past Saturday:
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| Lunch: Black Bean Burger w/Slice of Boars Head Turkey on Pita Bread with tomato, cucumber, red / yellow hot pepper slices and lettuce leaf with a small side of crispy sweat potato fries. |
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