Week 3 measurement
Comparing with week 2 to week 3 measurements, weight has come down from 160lb to 157.9lb (-2.1lb). Body fat percentage come down from 15.7% to 14.8 % (-1.1%). Body fat mass came down from 25.1lb to 23.4lb (-1.7lb). Waist size come down from 30in to 29.5in (-0.5 in) and hip size come down from 38 in to 37 in (-1 in).
Compared with before dieting weight has come down 4.6lb, body fat percentage come down 3.4%, body fat mass come down 6.2lb. Waist size is down 2.5 in.
Transitioning from Low-Fat to Low-Carb
From third week of my fat loss plan, I’ve transitioned from low-fat diet to low-carb diet. Purpose behind this is to allow the body to use different energy system, avoid plateau, and keeping insulin secretion low throughout the day. When I say low-carb, I’m not going through as low as ketogenic diet. My total caloric intake is same as 2 weeks of low-fat diet, which was about 2300 calories with macro-split of 6:3:1 (Carb: Protein: Fat). During the low-carb phase, I’m keeping 2300 calories but changing the macro-split to 1:3:6: (Carb: Protein: Fat).
First 2 days of transitioning was a challenge. I did experience light headedness throughout the day and took more frequent bathroom trips since my body was getting lid of unnecessary fluid. In low-carb diet, this seems to be a trend and this ties to lightheadedness because of depletion of minerals along with water.
Low-carb diet does have more protein options and, obviously, carbohydrate option is limited. Majority of carbohydrate is coming from vegetables. I’m still maintaining 3 meals per day, which keeps me satiated longer so I don’t need to worry about snacking.
Beverage has mostly been water and occasionally adding electrolyte powder since it is helping with my dizziness.
Training During Low-Carb Diet
Body seems to be handling the workload well. I haven’t notice significant strength and energy loss from my main lifts, however, velocity in my sprint was slower than the previous week.
Because of weight loss, body weight exercises have been a lot easier. Consider wearing weighted vest from next week.
Sleep
I continue to get at least 7 hours of sleep. I feel I might need more, however, due to my work schedule 7.5 hours may be the maximum I can get. I may need 10-15 minutes nap when I find time to do so.
Some interesting data I've found was that there is a correlation with lack of sleep to elevation of HbA1c (insulin in a blood stream) and fasted glucose (blood sugar level while fasting). Less than 7 hours of sleep seem to affect our insulin production along with transporting glucose to the cell which is keeping the fasting blood sugar level up.
Last week of the challenge
Next week will be my last week of the fat loss challenge. So far, all the applied information has been working very well. My hope is to get 4lb off from my body fat without losing too much of muscle mass. Looking at the data I probably will be few pounds shy but we'll see what happens.
Kota Shimada
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