Andy - Week of 6/9/11 Stats - Biggest Loser Week 4

Week Starting Weight: 350.6 lbs

Week Ending Weight:  347.6 lbs

Lost Since Last Week:    3.0 lbs

Exercise

Thursday: 25 minutes of Walking; 3 minutes Elliptical Warm-up, 150 lbs x 25 Shoulder Presses,  100 lbs x 60 Double Bell Squats, 110 lbs x 25 Bench Presses, 45 seconds x 3 Planks, 30 seconds x 1 plank, 160 lbs x 25 Lateral Pulls and Rows, 10 minutes of Elliptical Cardio

Friday: None

Saturday: None

Sunday: 5 minutes of Treadmill Warm-up, 110 lbs x 25 Bench Presses, 45 seconds x 4 Planks, 160 lbs x 25 Lateral Pulls and Rows, 100 lbs x 60 Double Bell Squats, 150 lbs x 25 Shoulder Presses

Monday: 20 minutes of Jogging

Tuesday: 3 minutes of Elliptical Warm-up, 45 seconds x 4 Planks, 160 lbs x 25 Shoulder Presses, 160 lbs x 25 Lateral Pulls and Rows, 110 lbs x 25 Bench Presses, 100 lbs x 60 Double Bell Squats; 20 minutes of Walking/Jogging

Wednesday: None

Reflections

Head colds are nasty.  That's how I have spent the past week.  The only times that I've felt any relief from it have been when I worked out, which may surprise a few (see my post for tomorrow).  

What surprised me was losing that additional 3 pounds this week.  I suppose that a lot of it can be contributed to the fact that I wasn't eating much of anything due to the cold.  But believe me that I probably would have been eating crappy food.  I've had a hard fall from the paleo/primal train lately.  I can feel it too.

Goals for Next Week

Weight loss is 80% diet and 20% exercise.  Lately, I've been doing 50% paleo and 50% crap food.  I've got all the resources I need to eat a proper paleo diet.  All I need is the motivation to stay away from crap food.  That will be my goal for the week.

My strength training is going well, but I need to boost my cardio hours back up.  I only spent 1.4 hours on cardio this week, and that isn't nearly enough.  If I'm going to be eating crap especially.  My optimal time should be between 3-5 hours a week.