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:
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)
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%):
My absolute VO2 max increased 18% and, despite maintaining a severe calorie deficit, I increased peak power output by 62%:
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.