JOS 2015 WK 4: check in on your Core and Weight
Wow - week 4 - looking good from last week.
I'll be honest I swim during os and am having some great breakthroughs. Very excited. I also do limited bootcamp for strength training cause I am a weakling. 
Anyway....that is why you won't see too many of my numbers cause I am doing my own thing.
So...welcome to those that do their own thing....and to those who are following the prescribed workouts! We all are doing great ...and continue to do AWESOME!
Cheers to a fantastic week 4....looking forward to everyone's progress...or maintenance!
Here's the link again for easy access....Core tracker
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Need to do a better job focusing on the core - it is on the to do list.
Week 4 Core in the books...side planks definitely hard and good!!
weight is down -1 lb from week before....loving the Core Diet!
Here's what I've noticed..
1. Water/Hydration % increased from 52% to 57%
2. BF decrease from 23% to 14% (this number has remained consistent for the past two weeks at various times of day)
I suspect that the bodyfat % improvement is a function of the increased hydration/water retention just based on the way my ironman scale works. So, while I am stronger, I don't think it's accurate. I should note that I don't feel or look "puffy". The only things that are different this season are 1) I turned 40 in October 2) I am doing higher intensity during this out season than in years past. No notable change in diet or hydration that would generate these changes.
Does anyone have any suggestions for me to explore?
@ David - Thank you - Perhaps you're onto something with the increased glycogen stores. I think I will start to log my inches too - I am wearing the same clothes as last year (in spite of the 7 lb weight increase over last year).
What is really perplexing is the sustained hydration/body fat measurements - it's been consistent for the last 2 weeks, no matter what time of day I weigh in or if it's before or after a WKO. I am hoping one day soon my body will flush this out and my w/kg will skyrocket! :-)
Another good week of eating for me. I only ventured off my core diet plan twice and one was very minor. The second, well fresh home made buns got me.
I'm at 239 which is down another 5lbs from last week. I expect the weight loss to level off in the next week or so. I will have to be good this week as I have two outings. One is a poker game with pizza and the second an outing planned for Saturday and I was going to allow myself a beer or two and perhaps some non-core diet food.
I'll have to post more core workout later when it gets done.
After 4 weeks of tracking diet (myfitnesspal.com) I have.......gained 1 pound.
Reviewing my net calories, it appears that about once every 4-5 days I fall of the wagon and gorge. Must stop that. I am going to try to eliminate all "recreational sugar" and see if that helps. I am definitely one of those people with a sweet tooth and once I have one cookie, I find it impossible to not have 3-4. I'm going to avoid that first one.
Jennifer....14% BF for a female age 40 is probably about as low as you can go (without looking at the "official" charts). Whether your scale accurately measures BF is a different question.
Full transparency, I'm not in any way qualified to speak on nutrition or weight gain/loss/maintenance. I throw this in as food for thought. FWIW, I struggle to lose weight through caloric restriction in the OS; however, once I hit the IM plan with its increased volume/hours, I tend to start being happier during my morning weigh ins. YMMV and good luck!
For me, I find that I have to walk a fine line while working on body comp during the OS. My tried and true method for cutting weight is to stick to a 1,750 calorie budged and go negative on my w/o's. Following that recipe I can drop 2.5 lbs a week. That works fine for Crossfit, but not for the OS. I still keep that 1,750 calorie budget, but I have to fully fuel each w/o on top of that budget. I am still working on the carb/protein balance to keep the grumpies at bay.
@ Jeff - I'm right there with you on the sweet binging. There is no stopping at one cookie.
While I stated last week that I greatly dislike planks, I need to amend that to side planks. They suck hard. I'd rather be doing burpees.
@Jeff - If I were really at 14%, I'd be eating a big bowl of ice cream right now :-)
Core work done. Side planks harder than Monday. Weight down 2 lbs this week - this is the first full week I am on The Core Diet.