2021 Fitness & Weight Loss Challenge

[Joe in PNG]

Now that the Christmas & New Years flow of free sweets has ended, I'm back on the diet.
Today's official weigh in is just a touch under 205- just at the top edge of where a 6"2' guy in his late 40's should be.

[0ddl0t]

2nd week's check-in. These are weekly averages:

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 06 Dexa scan: 28.6% body fat --

JAN 01-07: 244.5__30.9%__31.9%__1811
JAN 08-14: 239.9__28.8%__32.6%__2191

My average calories went up drastically last week because I'd tested positive for Covid and didn't want to be at a caloric deficit while fighting it (I tested negative twice shortly after, never had symptoms, and suspect a false positive). I'm back to ~1800 calories now...

[BehindBlueI's]

01/01/2021 : 221.6

01/16/2021:217.2

Goal this year: 190-200.

Yearly totals:
40.23 miles jogged
0 miles cycled
73.15 miles walked/hiked

[RJ]

Made some solid progress two weeks into my initial 8 week sprint for 2021.

Lost 0.25" off waist measurement, to 36.25", resulting in a current waist to height ratio of 54.9% (goal: 52.0%). (cumulative weight loss since 1/2/21 is 2.4 lbs, to a current 185.6 lbs).

Two trips to the gym this week, I think I overdid adding weight to the low row and lat pull down. Got some twinges so I took another day of rest. Wife was commenting on the muscle tone, especially in the upper body. Which at age 62 is not something you hear much. But still, I don't think I am embarrassing myself at the gym. I look different than 4 months ago.

Diet was good these two weeks. I feel the daily combination of MCT Oil+Butter in my coffee (aka "Bulletproof" Coffee), Potassium/Magnesium supplement drink mix, Turmeric, Omega3, Avocado, 3xeggs+3xbacon, Tuna, Salad and Vegetables are helping me stay in Ketosis (at least per my Keto strips). I supplemented with a couple "Skinny" muffins (which technically aren't muffins being ground flax, baking powder, cinnamon, egg, Stevia, and coconut oil) a couple times this week. Plus a couple prunes daily (hey, I like prunes.)

Average macros last 7 days are 105g protein, 108g fat, and 62g-14g = 48g net carbs. That's 26% protein, 59% fat and 15% carbs. Average calories was 1,645 a day, under 1,730 target. I'm meeting my target <50g a day net carbs.

I've found a great way to feel "full" is a T of cream cheese with about 20 pistachios on top, eaten with a spoon. It kills my hunger and if I eat it just dinner, sets me up for sleeping very well (apparently pistachios help with sleep?) Occasionally I'll skip breakfast until 11 or so, but this doesn't happen every day. Generally though I'm done eating by 6pm, and have eliminated the snacking completely. These days I'm not hungry in between meals, and I'm not an irritable asshole if I don't eat, like I used to be.

As my dad used to tell me, about the Banker who jumped out of the 10 story building as he was passing the fifth floor, "So far, so good."

[Robert Mitchum]

[FNFAN]

[Mark D]

Goal 1. Keep my lower back and joints in *decent* shape. This requires regular exercise but not too much exercise.

Goal 2. Increase my cardio. In the long run my heart will thank me. And in the near term, having a bigger gas tank will help me in the surf. To support this goal I ordered an assault bike . I'm looking forward to trying it out.

[BehindBlueI's]

I'm drinking more water since I watched that...

[UNM1136]

I'm drinking more water since I watched that...

Me too.

[0ddl0t]

3rd week's check-in. These are weekly averages:

Week___Weight_NavyBF_BIA BF_Calories
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%__1811
-- JAN 06 Dexa scan: 28.6% body fat --
JAN 08-14: 239.9__28.8%__32.6%__2191
JAN 15-21: 236.3__27.4%__31.9%__1833ish

Timed 3 mile run:
Dec 18: 33:47
Dec 22: 37:07
Dec 24: 36:06
Dec 28: 32:48
Dec 30: 34:25
Jan 07: 41:47
Jan 19: 31:52
Jan 21: 29:17

I need a 28:52 3-mile to be on pace to run a <30 min 5K, so I'm within sight of my goal of being able to do that by February; in fact, I could probably do it now if I had someone setting that exact pace for me.. But I don't think I'll be able to do a pull up by then, which is very frustrating since it has been a goal since November (30 lb ago). At least I can do a chin up with good form pretty much on demand now.