My shoulder was still hurting so I decided to skip heavy lifting again this week. Between a lighter workout week, the great week I had last week, and this week being my birthday (and the obligatory cake), I expected this week to be flat at best. I was pleasantly surprised this morning when I stepped on the scale to a new record low of 279.9. I lost 3.8 pounds this week and my body fat has been consistently under 30% on the scale this week as well. According to my food diary app, I averaged 2,459 calories this week. I’m very happy to see a number in the 270s, so there is some extra motivation to work hard this week and keep it there. My shoulder is also feeling much better, so I’m planning to hit some heavy weights this next week.

Apps I’m Loving

I’ve mentioned a number of apps that I am using to help me on this journey and I wanted to list them all out. I don’t have any affiliation with any of these apps, but have personally used them and recommend them:

  • iHealth (Free) – The app is free, but you must have one of the iHealth devices to use it. I use the iHealth Core wireless scale and love it. They also sell blood pressure monitors, activity trackers, and a Pulse Oximeter, but I have not used any of those. The app provides an easy way to see your history and charts. I typically step on the scale every morning when I get up and don’t bother to look at it. Later that day I will look in the app to see the details, but on Friday I grab all the numbers to compare against the previous week.
  • MyNetDiary (Free; In-App Purchases for advanced features) – I have been using this app to track my food. It has a built-in database of common foods and you can scan the barcode on any packaged food to get the data. You can also enter in the macronutrient details manually. Once you have used this app for a while, your common foods will be pre-selected making it very quick to enter what you eat. The analysis features are quite useful as well and I have even paid for the in-app purchase to get access to more. I don’t know that is necessary or that I will continue it, but I found it interesting.
  • Zero (Free) – This app helps to track how many hours you have been fasting. It also automatically calculates sunrise/sunset and captures the ‘hours of nighttime eating’. There are some great videos on the science of intermittent fasting linked in the app as well.
  • Water Minder ($2.99) – I got this app when it was on sale for free. It has a great interface and the reminders are helpful to make sure you are regularly drinking water throughout the day. For free, I highly recommend this app, but now that it is $2.99 I would say only if you think you really would use it. I don’t use it regularly any more, but once in a while I will do a spot check on how much water I am drinking. I do like having the reminders, though you could set those up manually in the built-in reminders app.
  • Moov (Free) – This app is free, but requires the Moov Now. I love mine and still use it weekly. The company has now released a heart rate monitor and added a number of additional workouts that utilize that device (or if you already have a heart rate tracker will use that.)
  • Seconds Pro ($4.99; There is also a Free version that allows for a limited trial) – I started with the free version, but love the ability to set customized timers and that it speaks the time and workout names.
  • Strongur (Free; In-App Purchases for advanced workouts) – I have been using this app to track my weight lifting routines. So far I have not needed anything beyond the free features. The Pro version is super customizable and can be made to fit just about any timing need.
  • Sugar Rush (Free) – This is a simple app that shows the breakdown between added sugar and naturally occurring sugar in packaged food. You have to search for the food by the barcode, so this only works with packaged foods. I wish you could search through the database of foods by name as well, but I like the way it presents the info. This is often difficult to find on packaging labels.


Weigh In

I weighed in today at 279.9 pounds down 3.8 pounds from last week and a total of 59.5 pounds or 17.3% of my bodyweight. Here are all the additional details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 279.9 lbs -63.3 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 35.2 -7.9 <25 
Body Fat 37.0% 28.4% -8.6% <25%
Lean Mass 216.2 lbs


200.3 lbs


-15.9 lbs


 76%-82% of weight
Body Water  41.6% 47.6% +6.0% 37%-63% of weight
Muscle Mass 201.0 lbs


188.7 lbs


-12.3 lbs


 >35% of weight
DCI 3799 kcal 3215 kcal -584 kcal n/a
Bone Mass 10.3 lbs 9.7 lbs -0.6 lbs n/a
VFR 20 13 -7 <12 


Continue On…

Continue on to the Week 20 Results:


or head back to the first post: Starting My Health Journey