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How To Track Your Weight, Averages Are Best

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You may have a nice program like MyFitnessPal or my FREE Taylor Carpenter Personal Training app to log your body weight, both give you fancy charts to see progress trends. They’re fine, but if you take it up a notch I’d recommend averaging out your “normal” days and monitoring that from week to week.

Below is a list of my scale averages and notices since the beginning of January. I intentionally go through long fat loss phases, short term mini cuts, weeks of maintenance, and moderate length muscle gain periods. Based on my goal I alter how I eat and train. Notes are made of energy levels, injuries, calorie adjustments, etc. If I’m trying to maintain or gain but the week is looking like a loss than I intentionally overindulge to correct the negative curve. 

This literally takes me about 90 seconds and I do it every Friday. More than any excuse in the world I’ve heard “I don’t have enough time” more than I can possibly count….it literally takes 90 seconds to average a few days of weight and jot down a note or two. 

Averages will give you a better indication of how your weight is moving but the notes also will tell you how you’re feeling during a training cycle and remind you if you need to make any adjustments.

Whenever I’m massing I typically pair that with very high volume training since I’m eating a pretty large caloric surplus of food. Occasionally I’ll overreach and need to jack up my carbs super high to compensate for increasing levels of fatigue. This is based on my notes, how the weights are moving and how I’m feeling overall.

Below is a copy of my notes

9/28/18
9/21/18
9/14/18 192.15 (1.58 down) end maintenance week 1

##########
MAINTENANCE
##########

***END MASS RESULTS (8.73lbs gained, 0.97/wk avg)***
9/7/18 193.73 (0.53 up) ends mass week 9. End mass, injuries accumulating so begin deload followed by maintenance
8/31/18 193.20 (1.95 up) ends mass week 8.
8/24/18 191.25 (0.85 up) ends mass week 7. Same calories. Been eating mostly hard
8/17/18 190.4 (2.60 up) end mass week 6. Same calories
8/10/18 187.80 (1.95 down) end mass week 5. Deload and maintenance calories
8/3/18 189.75 (2.50 up) end mass week 4. Calories drop back 230 and deload/maintenance next week
7/27/18 187.25 (0.20 up) end mass week 3. Increase calories 230 per day
7/20/18 187.05 (2.00 up) end mass week 2. No calorie adjustment
7/13/18 185.05 (0.05 up) end mass week 1. Increase calories for next week

########
MASS
########

7/6/18 185.0

########
DELOAD
########

***END MINI CUT RESULTS (7.73 lost, 1.93 wk/avg)***
6/29/18 185.2 (0.70 down) end mini cut week 4.
6/22/18 185.9 (3.1 down) end mini cut week 3. No adjustments to be made.
6/15/18 189.00 (0.70 down) end mini cut week 2. Eat half bag veggies per meal and add 1 serving fat to training day
6/8/18 189.70 (3.23 down) end mini cut week 1

#############
#############
MINI CUT
Training 175c/0f
Ntd 0c/30f
#############
#############

***END MASS RESULTS (11.88lbs gained, 1.49/wk avg)***
6/1/18 192.93 (1.13 up) ate whole box of cereal Tuesday. End mass week 8.
5/25/18 191.8 (0.85 up) ate extra cookie and cereals to increase weight. end mass week 7.
5/18/18 190.95 end mass week 6
5/11/18 194.4 end mass week 5
5/4/18 ??? End mass week 4. Deload. BEACH TRIP
4/27/18 186.7 (1.3 up) end mass week 3. Probably averaged a little high due to one night late eating
4/20/18 185.4 (2.33 up) end mass week 2. Four cookies to start the week, felt lean towards Thursday and weight dropped. Keep calories same for another week
4/13/18 183.07 (2.02 up) end mass week 1. Didn’t count Friday due to late night workout Thursday. Cheat meal previous Saturday with wings

#######MASS PHASE#######
****4/6/18 ADD 75C AND 15F TO EACH DAY***
#######MASS PHASE#######

***END CUT RESULTS (15.55lbs lost, 1.4/wk avg)***
4/6/18 181.05 (2.10 down) end cut week 11. Cut done moving to mass phase.
3/30/18 183.15 (0.85 down) end cut week 10
3/23/18 184.0 (1.25 down) end cut week 9. Light elliptical M-W-F eating for non training
3/16/18 185.25 (2.10 down) end cut week 8. Deload week. Zero carbs on non workout and 150 on workout. Friday non workout day with cardio.
3/9/18 187.35 (0.45 down) end cut week 7. Lower carb intake by 25 each day.
3/2/18 187.80 (0.86 down) end cut week 6.
2/23/18 188.66 (1.59 down) end cut week 5.
2/16/18 190.25 (2.95 down) end cut week 4. Deload.
2/9/18 193.2 (0.25 up) end cut week 3. Cal adjustment
2/2/18 192.95 (0.78 down) end cut week 2. Calories same one more week. See how average looks after Wednesday
1/26/18 193.73 (2.87 down) end cut week 1. Cals same, if loss to fast next week then add in some carbs
1/19/18 196.6 starting weight

********STARTING CUT JAN 19**********
********STARTING CUT JAN 19**********
CUT MACROS (25% carbs)
– training 1880 cals 200c 30f 210p
– non 1455 cals 55c 45f 210p
********STARTING CUT JAN 19**********
********STARTING CUT JAN 19**********

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About the Author:

Taylor Carpenter is a nationally Certified Personal Trainer, Corrective Exercise Specialist, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Taylor was featured as a fitness expert in the first publication of NASM's "The Fitness Edge".
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