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Thread: 2021 Fitness & Weight Loss Challenge

  1. #1
    Site Supporter 0ddl0t's Avatar
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    2021 Fitness & Weight Loss Challenge

    Continuing from prior years (2020's thread, 2019's thread, 2018's thread), what are your fitness goals for 2021?


    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). 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
    Weigh <237 lbs with < 29% body fat

  2. #2
    Wag more, Bark less RJ's Avatar
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    Jan 2014
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    Venice Florida
    In.

    Started 1/2/21 at 188.0 lbs and 36.50” waist.

    Primary objective is to get to a Waist to Height Ratio near 50.0%, so for me at 5’6” that means 3.5” off my waist. My goal weight is whatever weight I am at that point.

    Currently on a 1,750 cal allowance per MyFitness Pal tracking, healthy Keto diet keeping net carbs bellow 50 g daily. Gym regimen is a weight training session consisting of multiple sets of squats, bench, lat pull, low row, angled bar lift, Preacher curls, and rope pull downs, followed by a four exercise set (plank, dogs, bicycle kicks, leg lifts) and then a 30” cardio session on the Elliptical machine. I do this 3x a week.
    Last edited by RJ; 01-07-2021 at 04:50 PM.
    "Don't f*** with it" seems to prevent the vast majority of reported issues." --BehindBlueI's

  3. #3
    Site Supporter
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    Quote Originally Posted by 0ddl0t View Post
    Continuing from prior years (2020's thread, 2019's thread, 2018's thread), what are your fitness goals for 2021?


    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). 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
    Weigh <237 lbs with < 29% body fat


    Look forward to watching your progress.


    How old are you?

  4. #4
    Site Supporter 0ddl0t's Avatar
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    Feb 2019
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    2020's progress & 2021's projection:



    1st week's check-in. These are the averages for the week:

    Week____Weight__NavyBF_BIA BF_Calories
    DEC 04-10: _ 253.6__33.2%__35.2%__1687
    DEC 11-17: _ 251.6__33.0%__34.0%__1685
    DEC 18-24: _ 249.4__32.1%__32.9%__1691
    DEC 25-31: _ 247.0__31.6%__32.3%__1724
    JAN 01-07: _ 244.5__30.9%__31.9%__1810


    Every 12 weeks I plan to get a new DXA scan and VO2 max test. I did so yesterday and am pleased with the progress:
    Name:  20210106_160824-1.jpg
Views: 435
Size:  29.0 KB

    I lost 40 lb of body fat while losing no lean mass (in fact, I gained some lean mass on my upper body - perhaps due to my attempts at a pull up)
    Name:  20210106_180905.jpg
Views: 432
Size:  24.3 KB

    At 28.6%, the Dexa scan's body fat percentage was significantly lower than either my Navy tape measure calculation (30-32%) or my scale's bio-impedance analysis (30.5-33%):
    Name:  20210106_180342.jpg
Views: 437
Size:  32.6 KB

    My absolute VO2 max increased 18% and, despite maintaining a severe calorie deficit, I increased peak power output by 62%:
    Name:  20210106_143256-1.jpg
Views: 443
Size:  68.0 KB


    All in all, excellent progress although I'm now approaching the realm of diminishing returns so I expect the fat loss to become much more difficult going forward. I hope setting & reaching non-weight related fitness goals, like a 30 min 5K by February, will help maintain motivation through plateaus.

    Quote Originally Posted by TheNewbie View Post
    Look forward to watching your progress.


    How old are you?
    Thanks! I'll be 39 next month.
    Last edited by 0ddl0t; 01-07-2021 at 05:08 PM.

  5. #5
    IS WHAT PLANTS CRAVE BehindBlueI's's Avatar
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    Quote Originally Posted by 0ddl0t View Post
    Every 12 weeks I plan to get a new DXA scan and VO2 max test. .
    What's the scan run you, just out of curiosity? I get a free VO2 test annually but it's on a steeply inclined treadmill and my knee gives up before my cardio system does. My Garmin watch does a pretty good estimation, as it turns out.
    Important rule change regarding political discussion here: https://pistol-forum.com/showthread....58#post1151858

    Quote Originally Posted by UNM1136 View Post
    Maybe with talented students I would lube up with baby oil and then go at it.

  6. #6
    Quote Originally Posted by 0ddl0t View Post
    2020's progress & 2021's projection:



    1st week's check-in. These are the averages for the week:

    Week____Weight__NavyBF_BIA BF_Calories
    DEC 04-10: _ 253.6__33.2%__35.2%__1687
    DEC 11-17: _ 251.6__33.0%__34.0%__1685
    DEC 18-24: _ 249.4__32.1%__32.9%__1691
    DEC 25-31: _ 247.0__31.6%__32.3%__1724
    JAN 01-07: _ 244.5__30.9%__31.9%__1810


    Every 12 weeks I plan to get a new DXA scan and VO2 max test. I did so yesterday and am pleased with the progress:
    Name:  20210106_160824-1.jpg
Views: 435
Size:  29.0 KB

    I lost 40 lb of body fat while losing no lean mass (in fact, I gained some lean mass on my upper body - perhaps due to my attempts at a pull up)
    Name:  20210106_180905.jpg
Views: 432
Size:  24.3 KB

    At 28.6%, the Dexa scan's body fat percentage was significantly lower than either my Navy tape measure calculation (30-32%) or my scale's bio-impedance analysis (30.5-33%):
    Name:  20210106_180342.jpg
Views: 437
Size:  32.6 KB

    My absolute VO2 max increased 18% and, despite maintaining a severe calorie deficit, I increased peak power output by 62%:
    Name:  20210106_143256-1.jpg
Views: 443
Size:  68.0 KB


    All in all, excellent progress although I'm now approaching the realm of diminishing returns so I expect the fat loss to become much more difficult going forward. I hope setting & reaching non-weight related fitness goals, like a 30 min 5K by February, will help maintain motivation through plateaus.


    Thanks! I'll be 39 next month.
    Wow that’s amazing work!

    What’s your diet like? Severe calorie restriction?


    Sent from my iPhone using Tapatalk

  7. #7
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    Jan 2012
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    Georgia
    My goals are simple, but probably not easy. I weigh 250, doc said I need to get to about 220. I still have good strength and tone, but my cardio has started to suffer because I can't run after straining my achilles tendon. I've done it before and it takes forever to heal.

    220 will get me down to where I was when I was still training hard in Goju and I felt good at that weight.

    I figure a year is aggressive but possible. I can probably lose a pound a month just by cutting out all snacks after dinner. Also I know that a combination of intermittent fasting and cutting out carbs works for me when I stick to it.

  8. #8
    Hobbyist JAD's Avatar
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    Jul 2011
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    Kansas City
    50 yo, 5’10”, 32” waist, 40R, 16-33/34. A little belly fat and less strength than I’d like in delts and lats. Some tennis elbow, a bunion, normal knees and back for my age. I strength train intermittently, haven’t run much since COVID.

    181 on New Year’s Eve. Got wisdom teeth out so a nice boost. Weighed 176 two days ago. Quit smoking again on NYE, also a wisdom tooth bonus.

    Goal is 160, 31” waist, bench 250 (+60), without being aggressive with diet (I like food and am not fat). I plan to hold pretty firmly to 11,000 calories per week, strength train upper body twice a week, do 30-40 minutes of significant cardio three times a week, and at least walk a couple miles on off days.
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  9. #9
    Site Supporter
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    the Deep South
    I need to work on upper body strength this year. My aerobic fitness has vastly improved in the past 18 months, and I want to continue improving in that area. It's pretty standard for me to run 3.5 to 4.5 miles on the treadmill, and I want to bump that to 5.0 to 6.0 miles. I am toying with the idea of a half marathon, but running outside takes a lot more effort than running on a treadmill. The last couple of times I've tried to run outside, I've managed to hurt myself and ended up not running for a couple of weeks. It's probably time for me to try again though. Just one mile to start, just one mile to start.

  10. #10
    Site Supporter
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    Jan 2012
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    Georgia
    Quote Originally Posted by JAD View Post
    50 yo, 5’10”, 32” waist, 40R, 16-33/34. A little belly fat and less strength than I’d like in delts and lats. Some tennis elbow, a bunion, normal knees and back for my age. I strength train intermittently, haven’t run much since COVID.

    181 on New Year’s Eve. Got wisdom teeth out so a nice boost. Weighed 176 two days ago. Quit smoking again on NYE, also a wisdom tooth bonus.

    Goal is 160, 31” waist, bench 250 (+60), without being aggressive with diet (I like food and am not fat). I plan to hold pretty firmly to 11,000 calories per week, strength train upper body twice a week, do 30-40 minutes of significant cardio three times a week, and at least walk a couple miles on off days.
    It could just be my ignorance, but 160 seems a bit light if you want to be benching 250+.

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