Scary truth - weight loss log
The hard truth which is scary as hell to fathom is my life if I continue like this is probably more than halfway over!
Hey all, restarting my journey to overall health and fitness. In my prime I was 260 @ 10%, now almost 13 years later I am 364 @ 36%. It's funny how we know what we should do, and if I had hunkered down years ago I'd never be in this predicament. I am turning 35 on Christmas, and need to get my health in line.
That said I know I can get where I need to be, and will be using this not necessarily to log each workout but to hopefully give myself some accountability and log my weigh ins, progress pics, and diet/exercise programs in hope of getting solid feedback. Half, the battle is admitting to yourself that it is time. I smoked for a long time, I quit that, and it was a moment of clarity when I made the decision. I had that same epiphany for my weight loss and I like to think this is the last time I start another health quest.
Current stats:
Height: 6'6"
Weight: 364lbs
Bodyfat %: 36.8
Neck: 19.5"
Shoulders: 57"
Biceps: 17.5"
Forearm: 15"
Wrist: 9"
Chest: 54"
Waist: 56"
Hips: 53"
Quads: 31"
Calf: 20"
Goals
3 months, and I understand this may seem high to some, but in the past I have been able to accomplish this. I think it would be reasonable to lose 10-15lbs a month (first month will probably be over 15, but I don't want to get ahead of myself and set myself up for failure
1 year goal is 100lbs.
Diet, part of what has made running a calorie deficit in the past easier is that my TDEE is fairly high, even at sedentary level it is 3100ish. So I plan on 2,500 calories a day base NET, if I exercise I will take the number of calories the machine/app says I burned and multiply by .85 (since most machines over estimate) and I will eat those IF needed.
Food intake will be 6 meals a day, each one complex carbs/fruits/veggies, lean protein, and healthy fats. Some "meals" will be shakes made with whey, oatmeal powder, peanut butter.
Exercise, I will be doing aerobic in the AM for 30min before my first meal 6 days a week to start (increasing as needed), and anaerobic 4 times a week. One caveat is I really enjoy biking, so on days where I bike I will most likely just do that because I tend to ride 20-40miles and I am toasted afterwards.
Will add some questions in another post and pics when I can figure out how.
12/3/19 weigh-in and stats update
Weight: 346 (yay, broke 350lbs, feel like I broke the enigma code!)
Total pound lost: 23.4
Total weight lost since last week: 5.5lbs
Bodyfat: 34.7%
Progress pic in Bio, what a difference a month can make!
(All measurements unflexed)
Neck: 18.5"
Shoulders: 54"
Chest: 50"
Waist: 51"
Hip: 49"
Thighs: 27"
Calf: 19"
Upper Arm: 16"
Forearm: 14"
Wrist: 8.5"
Total inches lost: 25"
Inches lost since last week: 4"
New goal: 330lbs, which is the lowest I have been in about 4 years. As long as I stick to my calorie goals, that is about 5 weeks away.
Weekly weigh in results 12/17/19
I have not been on much this past week, been very busy and a friend went out of the country for a vacation and taking care of her sick dog...not fun at all walking up every 2-3hours to rush her down the hall, 2 flights and out in freezing rain...FML
Had s cheat meal on Friday...! Pizza, sushi, half a double burger, and a slice of cheesecake. Needless to say I felt horrible after, and threw up the next day. My abs still hurt from throwing up...like hard to sleep hurt and coupled with this sick dog I am barely functioning.
That said....RESULTS!
My scale ran out of batteries but I am in the 330's which is freaking awesome. This is my 6 year low!
Weight: 336lbs
Lost since last week: 6lbs (probably lost less since I did not eat much sat/sun).
Total lost: 39lbs
Measurements
Neck: 18 half inch lost
Chest: 48.5 half inch lost
Waist: 50 No change
Hips: 47 one inch lost
Quads: 27.5 no change
Calves: 18 one inch lost
Upper arm: 15 half inch lost
Forearm: 13.75 half inch lost
Wrist: 8 quarter inch lost
Total inches lost since last week: 4.25
Overall inches lost: 34"
Didn't do pics last week, will update progress photo in bio later.
I had initially given myself a year for this transformation, but at my current rate will be much sooner.