New Week, New Goals!

I’m now over two months into my summer goal to become healthy.  I’m really glad that I’m doing a coached program because in the past this was about as long as I was able to last on my own, but I’m feeling good and confident, so you’ll have several more weeks of these blog posts coming from me.

My goals for the coming week are:

  • Run 2 miles 2 times
  • Do my strength training workouts 2 times
  • Attend spin class once
  • 300 minutes of cardio

So far the biggest challenge I’ve had is getting the 300 minutes of cardio, I’ve been averaging 210-240/week.  With Friday being a holiday I might actually make it this time.

 

Projection vs Actual

Blue line: Projection / Red line: Actual

I’ve been doing good when it comes to tracking my weight these past two months.  Last week I mentioned that I had hit a plateau.  In hindsight I don’t thing that it was a true plateau, but my weight measurement on 6/18 was an outlier. Basically I looked like I lost more weight than I really had.  As you may recall, when I got my 2nd BodPod measurement I tracked out an estimate of what I would lose based on the changes I had done during the 3 weeks between my measurements.  I had lost an average of 1.101 lbs/week in between my BodPod Measurements, so I created a spreadsheet to see how long my goals would take if I maintained that pace.  The blue line on the chart is where my weight would be if I kept up the 1.101 lbs/week trend.  The red line is my actual weight loss.  So even though I look like I gained weight between 6/18 and 6/25, I’m still beating my estimate. A fact that makes me very happy 🙂

Another bit of good news is that based on my projections of losing 1.228 lbs of fat/week and gaining 0.128 lbs of muscle, my body fat percentage should now have passed below 30%.  I won’t know for sure until the last week of my program, but if anyone asks, I’m going to tell them that I am now officially “overweight” and I’m no longer “obese” (Again, using these terms based on actual body-fat percentage, not the stupid BMI. According to my BMI, I’ve never been obese & I would be “healthy” with a 26% body fat!  Stupid BMI…).

So to recap: Still working hard, glad I have a coach, 1 new goal, 3 repeating goals, not a real plateau, & now just overweight.

See you next week!

 

PS: the chart above was based on my weigh-ins at the gym.  I’ve also done my Wii Fit almost every morning in the month of June.  Here’s the chart from that:

 

 

June Wii Fit

 

Do you like my Mii?

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So, It’s come to this . . . I’m blogging about losing weight

Yes, I’m going to become one of those guys who openly blogs about his health, diet, and exercise so that I finally make some progress on this and get myself out of my sedentary lifestyle rut.

To summarize, I spent 3 years and 8 months in graduate school and working full time.  What more, I had a semi-stressful job and a very stressful graduate program.  So, between the lack of time, 2-3 hours a day in a car, the stress, and the desk job I graduated in August 2012 weighing 205 pounds having entered weighing about 175-180.  I am 6 feet tall, so that is overweight by BMI standards and I ought to have shed about 15 pounds to get into the “healthy” BMI range (I’m not a big BMI fan, more on that later).  Now over a year and a half later, I hadn’t lost any weight even though we’d moved to a more active state so I decided it was time to actively doing something and stop hoping I would just magically lose weight.

Four weeks ago I started counting calories and really exercising.  My original goal was to get down to 185 (20 pounds) by the end of summer and then maybe 10 more pounds by Thanksgiving.  I wanted to make sure that the calorie intake on my phone’s weight loss app was estimating correctly though, so a week and half after I started I took advantage of the fact that I work for a university with a world-class Exercise Science program and got my RMR accessed.  Fortunately my university has a BodPod so it was a fairly simply process.  It gave me a lot more than just my RMR though, and the results that printed out scared me.

First off, it turned out that my phone’s app had overestimated my RMR by 180 calories, so I needed to be even more careful about my daily intake.  The much bigger issue that truly scared me was my body fat percentage.  It was a whopping 32.6%.  Of the 203 pounds I weighed on the day I was measured, my body consisted of over 66 pounds of fat.  Let me be clear up front, I don’t look fat.  Rarely does anyone, whether friend, family, doctor, tell me that my weight is a concern.  I generally look like a lean person with a bit of annoying pudge on my belly.  Yet there it was in black and white on this paper: I was technically obese.

I know the BMI gets a lot of bad press, and it’s probably deserved because there is too much variability in body shape to just measure height and weight and come up with some magical number for everyone from there. Mostly though, it’s people complaining that they think they’re healthy when the BMI says they are overweight or obese.  For me, I am experiencing the opposite.  My BMI says I’m just somewhat overweight, but the reality is that I was carrying a very unhealthy amount of fat.  What more, if when I lose enough fat to be in the healthy range my BMI will be well below 25, which is considered the top range of healthy.

Given these unexpected results, I decided to take advantage of a more in-depth intervention that my university’s Exercise Science program offers.  Starting this week I began the Y Be Fit program.  On Wednesday of this week I met my training coach and generally reviewed my goals (and signed away all sorts of liability…).  Next Wednesday we’re doing a battery of assessments (including a new BodPod measurement and a sub-maximal treadmill test), and then for the next 14 weeks I’ll be meeting with my coach weekly to monitor my progress.

I think I need this because I’ve occasionally tried to lose weight, but either my busy-ness or social pressure got in the way.  I’ve felt ever since I broke 200 pounds that my weight wasn’t healthy, but because I don’t “look” like the type of person who needs to lose weight I would have coworkers, acquaintances, peers, and others question me for trying to watch what I was eating, or passing on the cookies or cake brought to the office.  The statement was that someone as skinny as me shouldn’t have to watch his weight.  Well, now it turns out that my gut feeling (no pun intended) was right, and I’ve got to shed some fat.  So, to help in to process I’ll be adding a blog post weekly after my appointments, and tracking my goal to get my body fat percentage under control and to live a more healthy life.  Research has shown that this type of recording helps the person who wants to lose the weight, but I’m also aware of numerous pieces of anecdotal evidence that people not dieting and exercising hate reading this kind of stuff.  So, my apologies in advance.

For the rest of you who are interested, here is my baseline (as of 5/14/14):

RMR:  1722

Weight:  202.863 lbs

Fat Free Mass:  136.796

Fat Mass: 66.068

Body Fat Percentage:  32.6%

 

In the event I don’t gain much in muscle mass (but I sure hope to!), I will have an acceptable (<20%) body fat percentage if I weigh 171.25, which means losing 31.75 pounds.  If I want to have an ideal body fat percentage (~12%) I will need to drop to 155, which means losing 47.318 pounds.  That’s not a healthy goal for a 15 week long program, but I’m excited to see how close I can get!