2021 Fitness & Weight Loss Challenge

[0ddl0t]

Week 17, average daily caloric deficit of 391:

-- 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__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761

[CSW]

I'm a little late out of the gate, but I'd like to play along.

I'm diabetic, type 2, and my A1C and blood sugars were all waaaaay too high. After consulting with my Dr, I asked to be started on a daily insulin regimen, along with a change in my meds that were obviously not working.

*Disclaimer. I was not really eating right, was drinking, and not exercising beyond my usually moderately strenuous job.

February 01, 2021.
I started up at 221#, way too heavy.
1 daily injection of Levimir, along with my pills.
Cut out all sugars.
Cut carbs to no more than 40-45 per meal.
Incorporated more vegetables to my meal and reduced portions.
Cut out all alcohol.
Continued with my usual daily water consumption regimen.
Added the "E" work....exercise, daily walking up a huge hill by my home, 2 trips every day, equates to about 1.5 miles, or 3/4 of a mile uphill

As of today I was 202# this morning, down to 'almost' a 34" waist.
Gotten to the point where I'm hard pressed to finish a meal.
Blood sugars are +- 100.


I don't have a caliper to measure body fat, but I'm gonna keep at it.

[P30]

April update


Cooper test (= 12 min running)

Date	Distance [m]	Heart rate [bpm]	Remark
02/27/2021	2060	130	relaxed jogging
03/28/2021	2500	146	this was earnest (see heart rate)
05/01/2021	2600	154	This was determined (see heart rate). I felt not good before the test (ate way too much ice cream the day before), but just watched the speedo (13 km/h) and made progress.

Goal: 2700 m


5000 m run

Date	Time [min]	Heart rate [bpm]	Remark
04/20/2021	28:34	137	my first 5k run

Goal: < 26 min


Push-ups in 2 min

Date	Repetitions	Remark
02/27/2021	31	did not fight for my life but gave pretty much
03/19/2021	33	did not train it often, running has higher priority for me because it is very healthy (see article below)
04/23/2021	35

Goal: 40


Effort this month




Retrospective

Progress. But I forced the 2600 m in the Cooper test. In the first half of April, the cold came back (in Germany where I live), I trained less. But trained diligently in the second half. Eating that much unhealthy stuff the day before the test was unwise (500 g ice cream). Good was: In the test, I was determined.


Plan

In one month: Cooper test: Again 2600 m but with heart rate < 150 bpm.
Ice cream, chips, cookies: I'll buy less. Only 500 g ice cream and only 250 g cookies allowed for the whole month. Should not eat it the day before the test.
Train more in the yellow heart rate zone: At least 50 min per week (but not more than 1 h).

[RJ]

@BehindBlueI's @0ddl0t @CSW @P30 keep up the good work!

[Guerrero]

177.8


At least I'm headed in the right direction (and this was after a Easter dinner(s)).

177.2 this morning, though I know at some point in the last month I was down around 175. At least I feel better.

[TheNewbie]

177.2 this morning, though I know at some point in the last month I was down around 175. At least I feel better.

Feeling better is one of the most important aspects. That alone improves most aspects of your life to some degree.

[0ddl0t]

Week 18, average daily caloric deficit of ~675:

-- 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__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3750ish

I'm starting to get some vascularity in my upper arms - something I haven't had since high school. Otherwise more of the same this week...

[0ddl0t]

Week 19, average daily caloric deficit of ~475:

-- 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__3430
APR 23-29: 212.4__24.1%__20.9%__19.4%__167.8_44.6__3761
APR 30-M6: 210.3__24.1%__20.6%__18.8%__167.0_43.3__3835
MAY 07-13: 209.5__24.0%__20.4%__18.2%__167.2_42.3__3700ish

Modest improvements, but steady across the board and enough to dip into a new decade.

[CSW]

Broke 200 this week .
197 pounds this morning.

[Joe in PNG]

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.

Up to 202- which, considering I weighed in after lunch, isn't too bad. I thought I'd at least be over 205.

Hopefully I can get back to normal weigh ins shortly.