Monday, July 25, 2011

Quick analysis of progress to date

Today's Weigh-In: 208.2
Moving Average: 208.9

Now that I have a few weeks of weigh-ins recorded I can start using the exponential weighted moving average formula I added to my spreadsheet (details about the algorithm are here for you nerds). It's the same formula and weighting used by but more flexible because I can do whatever I want with the spreadsheet, versus the very limited functionality of the physicsdiet website. I've set it up so that I have a goal weight to meet each week (remember, I'm shooting for 1 pounds/week through the end of the year), and I'm using the Sunday value of the weighted average as my measurement. So far I've hit all my weekly goals, but I know I need to tighten everything up if I'm going to continue making progress.

I figured I'd do some analysis of my progress so far.

What's working

My athletic training is still going great. I'm still making progress on my back squat from week to week (going for 2x5@285 tonight). My capacity for doing longer workouts is greatly increased (I did a Crossfit workout named Barbara last Tuesday that was almost an hour, and I mountain biked for close to 3 hours on Saturday morning, and I'm not even sore). The one thing that has slipped a little is my Olympic weightlifting, simply due to time constraints, but I'll make sure that doesn't happen any more.

Eating during the week is pretty solid. I've been mainly doing fasting until about 2 or 3PM, eating a meal or two before I hit the gym, then eating another when I get home, which feels good and works well for me.

What's not

Too many cheat meals the past 2 weeks. I've allotted myself 2 per week, but I've been having double that, mainly on the weekends. Too much alcohol on a daily basis as well. I need to limit my intake to 1-2 glasses of wine/night, and not every night. This has always been tough for me, as I'm so used to coming home, making dinner, and having some drinks to wind down from my day. I need to find a healthier alternative, for sure.

Weekends. Always been an issue, probably always will be. All I want to do after a hard week of working and working out is eat chips and drink beer while sitting out by the pool or playing video games. I've been doing an okay job of stemming this activity, but it's still been happening more than it should. I think just being aware of this tendency (and not ignoring it) can help.

I haven't been doing the mobility work that I know I need to be doing on a daily basis either. It's so effing beneficial, but I hate doing it so bad. It just hurts, plain and simple, and it's really hard to get motivated to do something that hurts, even if it makes me feel *way* better afterward. I'm thinking I should add this into my gym time instead of trying to do it at home, that way I'm already primed for doing hard, possibly unpleasant work. I'll give that a shot.

So that's where I'm at right now. I'm hoping that simply by taking the time to think and write about this stuff I can make the small adjustments necessary to stay on target.


Will Phillips (is Becoming) said...

Hey Geoff,

Wanted to say thanks for the comments over at the blog. Cool to see a handful of people from the ole FAT Coalition days still around.

Also, I really liked how you broke down what's working and what's not in this post, but dagum all those spreadsheets and algorithms? They are hurting my right-brained sensibility, heh.

Geoff said...

I'm a software developer by trade, so that stuff is sort of second nature to me. I figure might as well put those skills to work for myself instead of just my employer.