Week 2 Results

I had some surprising results this week, as you can see below:

Total Weight: 167.6

Body Composition

Total Body Water: 102.6

Dry Lean Mass: 37.2 lbs

Body Fat Mass: 27.8 lbs

Skeletal Muscle Mass: 79.8 lbs

BMI (Body Mass Index): 23.4 (normal is roughly between 18-24)

PBF (Percent Body Fat): 16.6%

I lost 1.5 pounds since last week; however, it breaks down like this:

Total Muscle Loss: 1.6 lbs

Total Water Loss: 1.5 lbs

Total Fat Gain: .7 lbs

I was astounded to see that I gained fat and lost muscle, since I have been following the diet.  After reading the most common mistakes with this diet, it turns out it's probably one of the following:

1. Too much exercise.

2. Not enough water.

3. Not enough protein.

I exercised quite a bit this week, mostly doing 20-30 minutes of cardio and abs during my lunch breaks.  It turns out that over training can cause you to lower your basal metabolic rate and stall the fat loss process.  This coming week, I'm going to try the diet with only 2-3 short weight training workouts instead of cardio.

The other two reasons probably contributed as well, but not as much as the first.  I'm fairly positive I drank less water (or needed more water due to my workouts) and I did cut down on some of the protein (or needed more due to my workouts).  This week, I'm going to make sure I ingest at least 20 grams of protein with every meal and drink plenty of water.

For my new approach to exercising this week, I will assemble a workout from 4-Hour Body's chapter on gaining muscle.  Looks like I'm going to buy a kettlebell!