From 20% to 10% body fat: week 1 report

The first week of my 16-week challenge to drop from ~20% to 10% body fat hasn’t gone as planned. I failed most days to do what I set out to do. Namely:

These failures, however, are also tempered by some progress. And, perhaps more importantly, because I’m sharing them in my blog, I cannot reset the counter and start a 15-week challenge this week, as I’ve done so many times in the past two years.

Aiming for perfection, particularly when it comes to snacking, seems to be a lost cause; I can only aim for progress.

Here’s the hard data:

Assuming that I stuck to maintenance five days of the week during the meals (which is a good assumption), the extra calories amount to 6 snacks and about 3300 calories. The caloric deficit created by the two lean days was 4000 calories. Measured like that, progress was very small this week.

The output numbers look better: from 77.4kg at the beginning of last week, I went to 76.8kg. Waist remained at 94cm. The weekly average was better, 76.2kg and 92.5cm, vs 76.7kg and 93.7cm for last week.

What will I do from now on? Overall, I will focus on each week as a learning experiment in public about what works and what doesn’t. I know that an all-out effort focusing on weight loss will eventually stall, as well as setting a low priority for this goal that has already been going on for 2+ years. So I will dedicate a moderate and consistent amount of energy to this goal for the next 15 weeks.

Some more notes on what worked and what I want to change:

Will report again next week!