2021 Fitness & Weight Loss Challenge

[0ddl0t]

Week 14:

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3000ish

I'm also getting another cycling VO2max test and hoping to see at least 4.25 L/min (vs 3.93 in January and 3.33 in October). That absolute VO2 works out to about 43 ml/kg/m which is in line with Fitbit's current running estimate of 42-46 and Garmin's 45. Cycling and running VO2s are usually pretty close, but it isn't unusual for running to be a little higher since it uses more muscle groups (which is why cross country skiers and rowers have the highest VO2s). But I'm also looking to verify my heart rate training zones since I've noticed my max heart rate has gone done (normal when your heart increases stroke volume after weeks/months of endurance exercise)

The VO2 testing machine was back up so I went in again to get mine measured. No surprises - 4.32 L/min was in line with my expectations of 4.25-4.5. A couple of my heart rate training zones shifted downward 1bpm, but they have remained relatively stable so future VO2 max testing is unlikely to be of much benefit - especially since Garmin is doing a pretty good job estimating my running VO2. In fact I'd probably be much better off investing that $100 towards a power meter for the bike which Garmin could use to estimate cycling VO2. I could also use it for power-based training zones or to optimize aero positions if so inclined. It is pretty amazing how much technology has trickled down - 25 years ago only the top tier pros had access to this sort of data on a regular basis...

Speaking of power, mine has come up nicely. My power at aerobic threshold is where my anaerobic used to be 3 months ago (and my anaerobic/lactate threshold power is now about where my peak power used to be). Still, a FTP of 270 is a bit lower than I'd like to see and I expect my FTP/Lactate Threshold to be well over 300W by the time I do the iron-distance triathlon in October. Combined with some additional weight loss, I'll be shooting for a bit over 6 hours on the 116 mile bike leg.

[Joe in PNG]

200.6 today.

Went to our clinic yesterday for unrelated reasons, and even after a couple of weeks of not weighing in, and after Easter feasting, and about a week of not being able to get fresh veggies, I'm still at 200.6.

[TheNewbie]

Week 14:

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3000ish




The VO2 testing machine was back up so I went in again to get mine measured. No surprises - 4.32 L/min was in line with my expectations of 4.25-4.5. A couple of my heart rate training zones shifted downward 1bpm, but they have remained relatively stable so future VO2 max testing is unlikely to be of much benefit - especially since Garmin is doing a pretty good job estimating my running VO2. In fact I'd probably be much better off investing that $100 towards a power meter for the bike which Garmin could use to estimate cycling VO2. I could also use it for power-based training zones or to optimize aero positions if so inclined. It is pretty amazing how much technology has trickled down - 25 years ago only the top tier pros had access to this sort of data on a regular basis...

Speaking of power, mine has come up nicely. My power at aerobic threshold is where my anaerobic used to be 3 months ago (and my anaerobic/lactate threshold power is now about where my peak power used to be). Still, a FTP of 270 is a bit lower than I'd like to see and I expect my FTP/Lactate Threshold to be well over 300W by the time I do the iron-distance triathlon in October. Combined with some additional weight loss, I'll be shooting for a bit over 6 hours on the 116 mile bike leg.

Truly good work.


How different do you feel compared to your heaviest weight? How much better?

[0ddl0t]

Thanks, it is a night and day difference. It is amazing how you can become used to low grade aches and pains, but boy what a relief it is when they're (mostly) gone. I also feel like I could keep up with most anyone my age, though I'm sure I'll be humbled quickly once I take up BJJ and start working entirely new groups of muscles (I plan to start BJJ classes after my iron-distance triathlon in October).

[BehindBlueI's]

01/01/2021 : 221.6

01/16/2021: 217.2

01/31/2021: 213.6

02/14/2021: 212.6

02/28/2021: 208.4

03/15/2021: 202.8

04/04/2021: 203.0

04/15/2021: 203.2

Low of 200.4, High of 204.0 I'm stalling out on the weight loss but am seeing performance gains (see the Garmin thread). This week I started cutting back at cardio and getting back on the weights. I don't plan to log as many miles, but am working on going faster on the miles I do and doing weights every other day. Today at the end of my workout I deadlifted 205 twice, which while not particularly impressive didn't cause either patella to shoot across the room. So, that's a win. Still benching Barbie doll weights, but I feel good and like I can start increasing the weight without injury at this point.

I was starting to feel pretty run down (no pun intended) with all the running, even though I actually enjoy the running itself. With calorie restriction and the high miles I was just staying tired. Doing some fairly heavy (for me) lifting this week has increased my energy and mood, although calories have remained consistent.

[0ddl0t]

Week 15:

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3250ish

It is getting harder to stick to my planned caloric deficit; I find myself getting more and more tempted by (and sometimes succumbing to) late night snacks.

[BehindBlueI's]

01/01/2021 : 221.6

04/21/221: 199.8

I suppose I'm done with routine updates as I'm at done actively trying to lose weight. I figure I probably will lose more as I intend to stick with the "lifestyle changes" anyway, but at this point I'm wanting to work on composition more than weight.

I will say I feel really, really good at this weight. I'll leave the specifics to the Garmin thread, but my speed and endurance has vastly improved. Strength, not as much, so that's where my new focus is going.

[0ddl0t]

01/01/2021 : 221.6

04/21/221: 199.8

Congratulations on hitting a new century! How long has it been since you were last under 200?

[BehindBlueI's]

Congratulations on hitting a new century! How long has it been since you were last under 200?

1997 or 1998 or so? Early in the Army. Even then I spent most of my time around 205.

I was 283 in high school. I had to lose a lot of weight my senior year just to get in.

[0ddl0t]

Week 16, average daily caloric deficit of ~670:

-- JAN 06 Dexa scan: 28.6% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
JAN 01-07: 244.5__31.9%__N/A____30.9%__167.8_76.8__1811
JAN 08-14: 239.9__32.6%__27.4%__28.8%__169.3_70.6__2190
JAN 15-21: 236.3__31.9%__27.3%__27.4%__169.0_67.3__1834
JAN 22-28: 234.4__30.6%__26.0%__26.4%__170.3_64.1__1883
JAN 29-F4: 231.4__30.3%__25.9%__25.5%__169.5_61.9__2103
FEB 05-11: 229.1__29.1%__24.7%__25.3%__169.3_59.8__2268
FEB 12-18: 226.8__27.9%__24.0%__25.4%__168.6_58.2__2489
FEB 19-25: 225.3__27.4%__23.4%__24.9%__168.7_56.6__2704
FEB 26-M4: 221.1__27.6%__22.9%__24.0%__166.7_54.5__2384
MAR 05-11: 220.0__26.9%__23.9%__23.0%__166.9_53.1__2713
MAR 12-18: 216.9__26.3%__23.1%__22.6%__165.6_51.3__3086
MAR 19-25: 220.2__25.6%__21.9%__22.9%__168.8_51.4__3880 (maintenance week)
MAR 26-A1: 217.5__25.6%__21.6%__22.1%__167.9_49.6__3080
-- APR 02 Dexa scan: 21.0% body fat --
Week___Weight_highBIA_lowBIA_NavyBF_Lean_Fat_ Calories
APR 02-08: 215.6__25.7%__21.7%__21.0%__167.4_48.2__3086
APR 09-15: 214.7__25.4%__21.4%__20.5%__167.5_47.2__3363
APR 16-22: 212.6__24.8%__21.3%__19.5%__167.3_45.2__3400ish

My (Garmin) VO2max is back up to 46 after dipping to 45 following my blood donation earlier this month.