From >450 to <160 lb by 2022
- Thread starter Err2
- Start date
alligatorob
Respected Member
Hey Err, that was an interesting before and after food post! I was never brave enough to keep track of or count my calories before I started this diet, but suspect it would not have looked any better than yours.
Good work on the BP thing, good blood pressure without drugs is great!
Good work on the BP thing, good blood pressure without drugs is great!
Err2
New member
Weekend update of my trailing weekly averages:
Week _________ Weight _Navy BF_ Calories
November 8-14: __ 265.7 __ 36.5% __ 1536
November 15-21: _ 263.1 __ 35.9% __ 1600
November 22-28: _ 260.4 __ 34.3% __ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 1687-ish (today's still TBD)
1 week average of 1.2% weight loss, 0.1% Navy body fat loss (1.0% Tanita BF loss)
2 week average of 2.6% weight loss, 1.1% BF loss
3 week average of 3.6% weight loss, 2.7% BF loss
4 week average of 4.5% weight loss, 3.3% BF loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
I'm not terribly surprised that my mile time was worse than last week's because I gave blood this week. My waistline didn't change much this week which caused my navy body fat calculation to stall, but it dropped unusually in past weeks so that too should have been expected. My Tanita scale's BIA body fat reading averaged 1% less this week which is above the 0.5% I aim for. So all in all a good week - especially considering that I've now gone over 72 hours since my last Lisinopril dose with my blood pressure still under control!
108/52 69
106/58 60
109/68 65
No dietary changes are planned for this week.
Week _________ Weight _Navy BF_ Calories
November 8-14: __ 265.7 __ 36.5% __ 1536
November 15-21: _ 263.1 __ 35.9% __ 1600
November 22-28: _ 260.4 __ 34.3% __ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 1687-ish (today's still TBD)
1 week average of 1.2% weight loss, 0.1% Navy body fat loss (1.0% Tanita BF loss)
2 week average of 2.6% weight loss, 1.1% BF loss
3 week average of 3.6% weight loss, 2.7% BF loss
4 week average of 4.5% weight loss, 3.3% BF loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
I'm not terribly surprised that my mile time was worse than last week's because I gave blood this week. My waistline didn't change much this week which caused my navy body fat calculation to stall, but it dropped unusually in past weeks so that too should have been expected. My Tanita scale's BIA body fat reading averaged 1% less this week which is above the 0.5% I aim for. So all in all a good week - especially considering that I've now gone over 72 hours since my last Lisinopril dose with my blood pressure still under control!
108/52 69
106/58 60
109/68 65
No dietary changes are planned for this week.
Err2
New member
Weekend update of my trailing weekly averages:
Week _________ Weight _Navy BF_BIA BF_Calories
November 15-21: _ 263.1 __ 35.9% __ NA ____ 1600
November 22-28: _ 260.4 __ 34.3% __ NA ____ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 36.2% __1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 35.2% __1687
Dec 13 -Dec 19: __ 251.6 __ 33.0% __ 34.0% __1668
1 week average of 0.8% weight loss, 0.2% Navy body fat loss (1.2% BIA BF loss)
2 week average of 2.0% weight loss, 0.3% Navy body fat loss (2.2% BIA BF loss)
3 week average of 3.4% weight loss, 1.3% Navy body fat loss
4 week average of 4.4% weight loss, 2.9% Navy body fat loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
Timed 3 mile run:
Dec 08: 38:39
Dec 10: 38:40
Dec 14: 37:20
Dec 16: 37:25
Dec 18: 33:47
Blood Pressure since discontinuing medication:
108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64
122/47 55
120/55 66
124/64 62
So weight loss looks to be right about on track - a little under target this week, but a little over target over the past 4 weeks. I did dip below 250 today so that's a milestone down... On the other hand, body fat loss has been a mixed bag with nearly no change in the Navy BF estimate but pretty substantial drops in the BIA (bio-impedance analysis) BF. I have a dexa scan scheduled shortly after New Year's - nearly 3 months to the day of my last one - so it'll be interesting to see where I'm really at.
Blood pressure is also mixed - my systolic is trending in the "elevated" category on days that I don't run (or do heavy cardio). I think I'll start taking the minimum 5mg dose of Lisinopril on non cardio days for the time being and will revisit total discontinuation after losing another 15 lbs. Those low 120 readings were the *best* readings of that day, sometimes my initial readings were in the low 130s before I took 5 minutes to breathe & relax/meditate.
Running is going well, I'm hopeful that I will crack the 10 minute mile barrier tomorrow (I plan to have someone pace me so I know exactly how much to exert & when). Running while obese has caused my calves to look a bit freakish though:
The spreadsheet says to increase calories to 1725, but I'm tempted to hold 1700 and maybe take 1 day a week totally off instead. I've been feeling a bit more run down than normal - perhaps it is just the lack of daylight - but I think giving my muscles total rest might be beneficial. Haven't decided yet...
Week _________ Weight _Navy BF_BIA BF_Calories
November 15-21: _ 263.1 __ 35.9% __ NA ____ 1600
November 22-28: _ 260.4 __ 34.3% __ NA ____ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 36.2% __1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 35.2% __1687
Dec 13 -Dec 19: __ 251.6 __ 33.0% __ 34.0% __1668
1 week average of 0.8% weight loss, 0.2% Navy body fat loss (1.2% BIA BF loss)
2 week average of 2.0% weight loss, 0.3% Navy body fat loss (2.2% BIA BF loss)
3 week average of 3.4% weight loss, 1.3% Navy body fat loss
4 week average of 4.4% weight loss, 2.9% Navy body fat loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
Timed 3 mile run:
Dec 08: 38:39
Dec 10: 38:40
Dec 14: 37:20
Dec 16: 37:25
Dec 18: 33:47
Blood Pressure since discontinuing medication:
108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64
122/47 55
120/55 66
124/64 62
So weight loss looks to be right about on track - a little under target this week, but a little over target over the past 4 weeks. I did dip below 250 today so that's a milestone down... On the other hand, body fat loss has been a mixed bag with nearly no change in the Navy BF estimate but pretty substantial drops in the BIA (bio-impedance analysis) BF. I have a dexa scan scheduled shortly after New Year's - nearly 3 months to the day of my last one - so it'll be interesting to see where I'm really at.
Blood pressure is also mixed - my systolic is trending in the "elevated" category on days that I don't run (or do heavy cardio). I think I'll start taking the minimum 5mg dose of Lisinopril on non cardio days for the time being and will revisit total discontinuation after losing another 15 lbs. Those low 120 readings were the *best* readings of that day, sometimes my initial readings were in the low 130s before I took 5 minutes to breathe & relax/meditate.
Running is going well, I'm hopeful that I will crack the 10 minute mile barrier tomorrow (I plan to have someone pace me so I know exactly how much to exert & when). Running while obese has caused my calves to look a bit freakish though:
The spreadsheet says to increase calories to 1725, but I'm tempted to hold 1700 and maybe take 1 day a week totally off instead. I've been feeling a bit more run down than normal - perhaps it is just the lack of daylight - but I think giving my muscles total rest might be beneficial. Haven't decided yet...
They do say that the best way to build great calves is to get fat, then lose the weight while maintaining muscle mass. Taking at least a day or two off strenuous exercise every now and again is definitely a good idea.
alligatorob
Respected Member
Merry Christmas Err!
You have been a great addition to the forum, looking forward to seeing your continued progress!
You have been a great addition to the forum, looking forward to seeing your continued progress!
Err2
New member
Thanks Rob, I appreciate all your support and encouragement along the way!
Weekend update of my trailing weekly averages:
Week _________ Weight _Navy BF_BIA BF_Calories
November 22-28: _ 260.4 __ 34.3% __ NA ____ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 36.2% __1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 35.2% __1687
Dec 13 -Dec 19: __ 251.6 __ 33.0% __ 34.0% __1687
Dec 20 -Dec 26: __ 249.4 __ 32.1% __ 32.9% __1682
1 week average of 0.9% weight loss, 0.9% Navy body fat loss (1.1% BIA BF loss)
2 week average of 1.7% weight loss, 1.1% Navy body fat loss (2.3% BIA BF loss)
3 week average of 2.9% weight loss, 1.2% Navy body fat loss (3.3% BIA BF loss)
4 week average of 4.2% weight loss, 2.2% Navy body fat loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
Dec 20: 09:59
Dec 26: 10:25
Timed 3 mile run:
Dec 08: 38:39
Dec 10: 38:40
Dec 14: 37:20
Dec 16: 37:25
Dec 18: 33:47
Dec 22: 37:07
Dec 24: 36:06
Blood Pressure since discontinuing medication:
108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64
122/47 55
120/55 66
124/64 62
118/67 62
119/70 48
114/74 47
116/73 49
118/58 53
121/65 48
116/64 66
Last week, after getting some elevated blood pressure readings on non-cardio days, I decided to take the minimum dosage every other day. But before taking that first dose I checked my bp and it was fine that day, and the next, and the next... So I'm still off bp meds! Perhaps a coincidence, but I ran out of jalapenos the week that I had those 3 alternating days of elevated bp. Capsaicin, the spicy part of jalapenos, has been shown to reduce inflammation in humans and lower blood pressure in mice.
So overall things are going well, especially considering the many temptations Christmas offered. So despite the many pandemic hardships, 2020 has actually been a pretty good year for me.
Weekend update of my trailing weekly averages:
Week _________ Weight _Navy BF_BIA BF_Calories
November 22-28: _ 260.4 __ 34.3% __ NA ____ 1616
Nov 29 -Dec 05: __ 256.8 __ 33.3% __ 36.2% __1624
Dec 06 -Dec 12: __ 253.6 __ 33.2% __ 35.2% __1687
Dec 13 -Dec 19: __ 251.6 __ 33.0% __ 34.0% __1687
Dec 20 -Dec 26: __ 249.4 __ 32.1% __ 32.9% __1682
1 week average of 0.9% weight loss, 0.9% Navy body fat loss (1.1% BIA BF loss)
2 week average of 1.7% weight loss, 1.1% Navy body fat loss (2.3% BIA BF loss)
3 week average of 2.9% weight loss, 1.2% Navy body fat loss (3.3% BIA BF loss)
4 week average of 4.2% weight loss, 2.2% Navy body fat loss
Timed mile run:
Nov 15: 11:20
Nov 21: 11:13
Nov 28: 10:42
Dec 06: 10:18
Dec 12: 10:35
Dec 20: 09:59
Dec 26: 10:25
Timed 3 mile run:
Dec 08: 38:39
Dec 10: 38:40
Dec 14: 37:20
Dec 16: 37:25
Dec 18: 33:47
Dec 22: 37:07
Dec 24: 36:06
Blood Pressure since discontinuing medication:
108/52 69
106/58 60
109/68 65
120/64 54
109/68 63
121/64 55
113/58 64
122/47 55
120/55 66
124/64 62
118/67 62
119/70 48
114/74 47
116/73 49
118/58 53
121/65 48
116/64 66
Last week, after getting some elevated blood pressure readings on non-cardio days, I decided to take the minimum dosage every other day. But before taking that first dose I checked my bp and it was fine that day, and the next, and the next... So I'm still off bp meds! Perhaps a coincidence, but I ran out of jalapenos the week that I had those 3 alternating days of elevated bp. Capsaicin, the spicy part of jalapenos, has been shown to reduce inflammation in humans and lower blood pressure in mice.
So overall things are going well, especially considering the many temptations Christmas offered. So despite the many pandemic hardships, 2020 has actually been a pretty good year for me.
alligatorob
Respected Member
Interesting about the jalapenos and blood pressure, so you think they have helped lower yours? Or is it just the weight loss? I am lucky, never really had a blood pressure problem, but losing weight has definitely lowered mine.
Where do you get your jalapenos? And what kind do you use, fresh or canned? I usually just buy caned (in jars); the cheapest but hottest ones I can find at Walmart, but am never quite happy with them. I have also noticed the reported calories vary depending on brand, from zero to 5 or 10 per serving, not a lot but some. I also noticed that some say that is for drained jalapenos but I often eat the liquid too, and have no idea how many calories that contains. One reason I try to get the hottest possible is that I usually eat less of them, thinking that will be fewer calories but I am not sure.
Where do you get your jalapenos? And what kind do you use, fresh or canned? I usually just buy caned (in jars); the cheapest but hottest ones I can find at Walmart, but am never quite happy with them. I have also noticed the reported calories vary depending on brand, from zero to 5 or 10 per serving, not a lot but some. I also noticed that some say that is for drained jalapenos but I often eat the liquid too, and have no idea how many calories that contains. One reason I try to get the hottest possible is that I usually eat less of them, thinking that will be fewer calories but I am not sure.
Err2
New member
Thanks! I'm very pleased. I expect continued improvement as I lose weight, just smaller increments since I'll be going from losing an average of over 15 lbs/month in 2020 to about 5 lbs/month in 2021.
I suspect jalapeños (directly) help only a little, but I know weight loss & exercise are large factors. The research on capsaicin's effects on bp is in its infancy and may well remain there for some time since there isn't a powerful industry that stands to profit from backing further (high quality) studies.
But we do know that fiber, potassium, magnesium, & vitamin C all help lower blood pressure and that, per calorie, jalapenos are a great source of all those micronutrients. We also know that adequate hydration plays a large part in regulating blood pressure, and I personally drink a lot more water with meals containing jalapenos.
I started out mainly with canned & jarred jalapenos, but they were all pretty high in sodium so I've largely switched to fresh. I get them at local produce stands when I can, but mostly from the Walmart grocery store since it delivers.
1 13-14g jalapeno has only 4 calories. 100g worth has 29 calories and the following nutrients:
I generally have 2 per day, usually chopped & mixed with blander voluminous foods like soups, bean dishes, salads, etc
alligatorob
Respected Member
Thanks for all the good jalapeno information. When I run out of jars I will try fresh. Are fresh hotter? I have to eat a lot to feel like I am getting the heat I want. Typically I dump a whole 12 oz jar onto my veggies, sometimes more and often twice a day. Based on the label I count that as 30 calories, but the label says drained and I don't drain, so I may be missing a few calories. I can see you are right about the sodium. It would be nice to find hotter jalapenos so I don't have to use so much. And nice to be rid of the sodium.
alligatorob
Respected Member
Thanks Err, yesterday I gave your fresh jalapenos a try and I liked them. I do think they are a little hotter than the pickled ones I have been eating, and I think the calorie count is more trust worthy. They also cost less. Only downside is chopping is a bit more trouble than just dumping a jar, but not too bad. I also got some serrano peppers, similar but a bit smaller and a bit hotter. They seem to be the hottest peppers I can find locally.
I have been trying to grow my own hot peppers, but so far have not found a good hot and prolific one that likes the Utah climate. In Florida I grew tabasco peppers, and got lots of very hot peppers from just a few plants. Much hotter than jalapeno or serrano. I got the seed from McIlhenny's Tabasco operations on Avery Island, Louisiana. They survived milder winters and even in years with a frost or freeze lots of volunteers came up so only had to start them once. Brought some seed with us, but they do not seem to like the Utah climate, not hot and humid enough I guess.
I have been trying to grow my own hot peppers, but so far have not found a good hot and prolific one that likes the Utah climate. In Florida I grew tabasco peppers, and got lots of very hot peppers from just a few plants. Much hotter than jalapeno or serrano. I got the seed from McIlhenny's Tabasco operations on Avery Island, Louisiana. They survived milder winters and even in years with a frost or freeze lots of volunteers came up so only had to start them once. Brought some seed with us, but they do not seem to like the Utah climate, not hot and humid enough I guess.
Err2
New member
I seem to recall a lot of green chile festivals around Moab so I assume some varieties are grown there, but the climate is a bit warmer than in your part of the state. I think the winters are still pretty harsh though...
I hadn't been weighing my jalapenos but did so yesterday. The 4 calorie quote was for a ~14g pepper, but most of my peppers are between 30-50g. Still, that's only an extra 4-10 calories so its not breaking the bank. On the plus side, they have more total potassium than a banana at a fraction of the calories.
I hadn't been weighing my jalapenos but did so yesterday. The 4 calorie quote was for a ~14g pepper, but most of my peppers are between 30-50g. Still, that's only an extra 4-10 calories so its not breaking the bank. On the plus side, they have more total potassium than a banana at a fraction of the calories.
Err2
New member
December goals:
Dec 1: 258.0 lbs, 33.1% BF (goal: 258.0 lbs, 33.9% BF)
Dec 8: 253.2 lbs, 32.4% BF (goal: 255.4 lbs, 33.2% BF)
Dec 16 251.6 lbs, 32.9% BF (goal: 252.5 lbs, 32.4% BF)
Dec 24 248.6 lbs, 31.4% BF (goal: 249.6 lbs, 31.6% BF)
Dec 31 245.0 lbs, 31.7% BF (goal: 247.1 lbs, 31.0% BF)
Other goals:
Run a < 10 minute mile (completed in 9:59)
Complete 1 pull-up (Was only able to lift myself about 1/4 of the way, but I was able to do a cheater chin up by swinging my legs at the start for some momentum)
details:
Date___Weight_BIA BF%_Navy BF%_Lean___Fat__Calories__1 Mile__3 Miles
Nov 15___264.6_____________36.3%__168.6___96.0___1576____11:20
Nov 21___261.4_____________35.4%__168.9___92.5___1557____11:13
Nov 28___259.2_____________34.4%__170.0___89.2___1555____10:42
Dec 01___258.0___36.0%____33.1%___168.9___89.1___1541
Dec 02___257.8___36.0%____33.1%___168.7___89.1___1549
Dec 03___255.4___36.0%____33.1%___167.2___88.2___1707
Dec 04___255.6___36.5%____33.8%___165.8___89.8___1639
Dec 05___255.4___35.5%____33.4%___167.4___88.0___1674
Dec 06___258.2___33.5%____34.4%___170.5___87.7___1652____10:18
Dec 07___255.2___35.0%____33.8%___167.5___87.7___1655
Dec 08___253.2___36.0%____32.4%___166.6___86.6___1697_____________38:39
Dec 09___252.0___36.5%____33.4%___163.9___88.1___1701
Dec 10___252.2___35.5%____33.4%___165.3___86.9___1700_____________38:40
Dec 11___252.0___35.0%____32.4%___167.0___85.0___1701
Dec 12___252.6___35.0%____32.4%___167.4___85.2___1701_ ___10:35
Dec 13___252.4___34.0%____32.8%___168.1___84.3___1700
Dec 14___253.4___34.5%____33.1%___167.7___85.7___1701_ ____________37:20
Dec 15___252.4___34.0%____34.1%___166.5___85.9___1701
Dec 16___251.6___34.5%____32.9%___166.8___85.8___1596___________ __37:25
Dec 17___251.4___34.0%____33.1%___167.1___84.3___1700
Dec 18___250.4___33.5%____33.4%___166.6___83.8___1694_____________33:47
Dec 19___249.4___33.5%____31.7%___168.0___81.4___1702
Dec 20___250.2___34.5%____31.4%___167.8___82.4___1706____9:59
Dec 21___250.4___34.0%____32.7%___166.9___83.5___1679
Dec 22___250.0___33.5%____32.1%___168.0___82.0___1648_ ____________37:07
Dec 23___249.2___32.5%____32.4%___168.3___80.9___1730
Dec 24___248.6___33.0%____31.4%___168.6___80.0___1695_____________36:06
Dec 25___248.8___30.5%____32.4%___170.5___78.3___1741
Dec 26___248.6___32.5%____32.4%___167.9___80.7___1695____10:25
Dec 27___248.0___32.0%____30.7%___170.3___77.7___1698
Dec 28___247.4___32.5%____32.1%___167.5___79.9___1699_____________32.48
Dec 29___246.4___33.0%____31.7%___166.6___79.8___1705
Dec 30___244.6___32.5%____30.3%___167.8___76.8___1749_____________34:25
Dec 31___245.0___33.0%____31.7%___165.7___79.3___TBD
I'm down about 205 lb for the year, 180 of which was fat. Kind of wish I knew then what I know now so I could have hung on to some more of that lean mass during the first 6 months, but I still made great progress. Other positives: I'm no longer on blood pressure medication, my resting heart rate is down from around 100 to 48, and I've lost over 24 inches from my waist.
For 2021 I aim to lose 55 lb with ~100% of it coming from fat (putting me around 190 lb @ 11% body fat going into 2022). To do that I'll actually have to build as much muscle as I lose in lean mass (which is not just muscle but also things like blood volume). By year's end I'd like to complete a marathon, a century bike ride, and an Ironman 70.3 in preparation for a full Ironman in 2022.
January goals:
Complete 1 pull up
Run a <30 min 5K
Jan 1: _____ (goal: 246.8 lbs, 31.9% BF)
Jan 8: _____ (goal: 244.3 lbs, 31.2% BF)
Jan 16: ____ (goal: 241.5 lbs, 30.5% BF)
Jan 23: ____ (goal: 239.1 lbs, 29.8% BF)
Jan 31: ____ (goal: 236.4 lbs, 29.1% BF)
Dec 1: 258.0 lbs, 33.1% BF (goal: 258.0 lbs, 33.9% BF)
Dec 8: 253.2 lbs, 32.4% BF (goal: 255.4 lbs, 33.2% BF)
Dec 16 251.6 lbs, 32.9% BF (goal: 252.5 lbs, 32.4% BF)
Dec 24 248.6 lbs, 31.4% BF (goal: 249.6 lbs, 31.6% BF)
Dec 31 245.0 lbs, 31.7% BF (goal: 247.1 lbs, 31.0% BF)
Other goals:
Run a < 10 minute mile (completed in 9:59)
Complete 1 pull-up (Was only able to lift myself about 1/4 of the way, but I was able to do a cheater chin up by swinging my legs at the start for some momentum)
details:
Date___Weight_BIA BF%_Navy BF%_Lean___Fat__Calories__1 Mile__3 Miles
Nov 15___264.6_____________36.3%__168.6___96.0___1576____11:20
Nov 21___261.4_____________35.4%__168.9___92.5___1557____11:13
Nov 28___259.2_____________34.4%__170.0___89.2___1555____10:42
Dec 01___258.0___36.0%____33.1%___168.9___89.1___1541
Dec 02___257.8___36.0%____33.1%___168.7___89.1___1549
Dec 03___255.4___36.0%____33.1%___167.2___88.2___1707
Dec 04___255.6___36.5%____33.8%___165.8___89.8___1639
Dec 05___255.4___35.5%____33.4%___167.4___88.0___1674
Dec 06___258.2___33.5%____34.4%___170.5___87.7___1652____10:18
Dec 07___255.2___35.0%____33.8%___167.5___87.7___1655
Dec 08___253.2___36.0%____32.4%___166.6___86.6___1697_____________38:39
Dec 09___252.0___36.5%____33.4%___163.9___88.1___1701
Dec 10___252.2___35.5%____33.4%___165.3___86.9___1700_____________38:40
Dec 11___252.0___35.0%____32.4%___167.0___85.0___1701
Dec 12___252.6___35.0%____32.4%___167.4___85.2___1701_ ___10:35
Dec 13___252.4___34.0%____32.8%___168.1___84.3___1700
Dec 14___253.4___34.5%____33.1%___167.7___85.7___1701_ ____________37:20
Dec 15___252.4___34.0%____34.1%___166.5___85.9___1701
Dec 16___251.6___34.5%____32.9%___166.8___85.8___1596___________ __37:25
Dec 17___251.4___34.0%____33.1%___167.1___84.3___1700
Dec 18___250.4___33.5%____33.4%___166.6___83.8___1694_____________33:47
Dec 19___249.4___33.5%____31.7%___168.0___81.4___1702
Dec 20___250.2___34.5%____31.4%___167.8___82.4___1706____9:59
Dec 21___250.4___34.0%____32.7%___166.9___83.5___1679
Dec 22___250.0___33.5%____32.1%___168.0___82.0___1648_ ____________37:07
Dec 23___249.2___32.5%____32.4%___168.3___80.9___1730
Dec 24___248.6___33.0%____31.4%___168.6___80.0___1695_____________36:06
Dec 25___248.8___30.5%____32.4%___170.5___78.3___1741
Dec 26___248.6___32.5%____32.4%___167.9___80.7___1695____10:25
Dec 27___248.0___32.0%____30.7%___170.3___77.7___1698
Dec 28___247.4___32.5%____32.1%___167.5___79.9___1699_____________32.48
Dec 29___246.4___33.0%____31.7%___166.6___79.8___1705
Dec 30___244.6___32.5%____30.3%___167.8___76.8___1749_____________34:25
Dec 31___245.0___33.0%____31.7%___165.7___79.3___TBD
I'm down about 205 lb for the year, 180 of which was fat. Kind of wish I knew then what I know now so I could have hung on to some more of that lean mass during the first 6 months, but I still made great progress. Other positives: I'm no longer on blood pressure medication, my resting heart rate is down from around 100 to 48, and I've lost over 24 inches from my waist.
For 2021 I aim to lose 55 lb with ~100% of it coming from fat (putting me around 190 lb @ 11% body fat going into 2022). To do that I'll actually have to build as much muscle as I lose in lean mass (which is not just muscle but also things like blood volume). By year's end I'd like to complete a marathon, a century bike ride, and an Ironman 70.3 in preparation for a full Ironman in 2022.
January goals:
Complete 1 pull up
Run a <30 min 5K
Jan 1: _____ (goal: 246.8 lbs, 31.9% BF)
Jan 8: _____ (goal: 244.3 lbs, 31.2% BF)
Jan 16: ____ (goal: 241.5 lbs, 30.5% BF)
Jan 23: ____ (goal: 239.1 lbs, 29.8% BF)
Jan 31: ____ (goal: 236.4 lbs, 29.1% BF)
Cate
Long term member
Congratulations, Err on a very successful 2020. You have done exceptionally well & I'm sure you will continue to do so. Hindsight is a wonderful thing. I wish I had concentrated on not losing muscle when I lost the majority of my excess weight, back in 2007 too. You are able to do something about it though & you will. Happy & healthy new year!
alligatorob
Respected Member
Err, I have to comment on this. Any words I can think of to describe your accomplishment in 2019 seem inadequate. It seems you lost over 200 pounds in the year. I know of no one, absolutely no one, who has done that! You truly are one in a million, maybe 10 or 100+ million.
I hope you stick around here for a long while, you truly are an inspiration to all.
Happy New Year!
I hope you stick around here for a long while, you truly are an inspiration to all.
Happy New Year!
alligatorob
Respected Member
I just got a pullup bar, and am not sure I will ever be able to do one. Right now my shoulder won't let me, I got the bar to hang from it. Seems to be good for the shoulder, and has me thinking about one day being able to do an actual pullup. I am pretty confident that you will be able to do one soon!