286.8 - down zero
Jan 1, 2020: >450 lbs, est. 59% body fat
Sep 1, 2020: 295.0 lbs, 43.5% body fat
Sep 30, 2020: 285.2 lbs, 40.3% body fat
I'm down 9.8 lbs and 3.2% body fat for September and ~165 lbs & ~ 20% body fat for the year. The target for October is 12 lbs (1% per week) and 2.2% body fat (0.5% per week). I'm about 2 months ahead of schedule so I'm now looking to hit my 160 lb goal weight by November 2021:
Diet is now about ~1425 calories/day with 40% Protein, 40% Carbs, & 20% Fat with virtually no processed foods. I'm exercising about 9 hours/week split evenly between light fat burn, moderate cardio, and low-rep resistance training.
Still plugging away. I also got a DXA scan to compare with my at-home tape measure body fat estimates and the DXA scan was within 0.5% so that's reassuring...
October 1: 284.2 lbs, 39.0% BF (goal: 284.8 lbs, 40.2% BF)
October 8: 278.8 lbs, 39.8% BF (goal: 282.0 lbs, 39.7% BF)
October 16: ___________ (goal: 278.8 lbs, 39.2% BF)
October 23: ___________ (goal: 276.0 lbs, 38.7% BF)
October 31: ___________ (goal: 272.8 lbs, 38.2% BF)
Total October Weight Loss: ___________ (goal: 12.0 lbs, 2.0% BF)
Last edited by 0ddl0t; 10-08-2020 at 09:07 PM.
I'm doing a walk-to-run plan over the next 12 weeks so hopefully by New Year's I'll be under 250 lb and able to run continuously.
October 1: 284.2 lbs, 39.0% BF (goal: 284.8 lbs, 40.2% BF)
October 8: 278.8 lbs, 39.8% BF (goal: 282.0 lbs, 39.7% BF)
October 16: 276.8 lbs, 38.1% BF (goal: 278.8 lbs, 39.2% BF)
October 23: ___________ (goal: 276.0 lbs, 38.7% BF)
October 31: ___________ (goal: 272.8 lbs, 38.2% BF)
Total October Weight Loss: ___________ (goal: 12.0 lbs, 2.0% BF)
Here are a couple of scans from the Dexa I did a week ago. I still have 80 lb of fat to lose, but the quasi-silver lining is my visceral fat isn't totally off the charts:
And according to the internet, it is impossible to have a FFMI above 25 without using steroids. The internet is obviously wrong:
Last edited by 0ddl0t; 10-16-2020 at 02:09 PM.
October 1: 284.2 lbs, 39.0% BF (goal: 284.8 lbs, 40.2% BF)
October 8: 278.8 lbs, 39.8% BF (goal: 282.0 lbs, 39.7% BF)
October 16: 276.8 lbs, 38.1% BF (goal: 278.8 lbs, 39.2% BF)
October 23: 273.8 lbs, 37.5% BF (goal: 276.0 lbs, 38.7% BF)
October 31: ___________ (goal: 272.8 lbs, 38.2% BF)
Total October Weight Loss: ___________ (goal: 12.0 lbs, 2.0% BF)
I'm now able to do 3 solid push-ups, but I failed spectacularly at my attempt to do one pull-up (or even one slow hang-down from pull up height). Currently run/walking 13-minute miles and, if I can keep Runner's Knee at bay, I'm hoping to get that down to 10 by Halloween. To preserve muscle mass I am increasing my calories to 1500 with 40% protein, 40% carbs, 20% fat...
Last edited by 0ddl0t; 10-23-2020 at 02:35 PM.
Your progress thus far has been absolutely amazing. I only want to say that I've run off and on since I was in college, and I usually hurt myself by trying to improve too quickly. The danger seems to be that I can increase my cardio fitness more than my musculoskeletal fitness. Running gets easier; I'm not nearly as out of breath, and I push myself to go faster. However, my joints seem to take longer to train up than my heart and then I pull something. In 2008, I earned an awful case of plantar fasciitis that took me months to years to be rid of. Before that it was iliotibial band syndrome. This past year and a half I've tried to be more patient, but my hip flexors are a problem this time around. Anyway, I wouldn't push too hard to get to 10 minutes by Halloween. There's always Veterans' Day and then Thanksgiving.
I haven't updated this thread in a while.
1/1/2020: 222 lbs.
1/29/2020: 211 lbs.
2/15/2020: 208 lbs.
3/8/2020: 205 lbs.
3/25/2020: 199 lbs.
5/23/2020: 194 lbs.
6/10/2020: 189 lbs.
Hit my goal on 8/18/2020 at 180 lbs and have kept it there since. The dubious Withings body composition scale has me hovering around 6% body fat which I'm not too sure I believe. My wife is a little annoyed at me as I'm in need of an entire new wardrobe. Pants that would have been considered tight on the old me are now baggy; my old shirts all look silly. Even had to replace a bunch of my spandex cycling kit as it started to look baggy.