This week I weighed in at 279.7, down 0.2 pounds from last week. I’m happy to see that I was able to hold all the weight loss from last week and that it wasn’t a fluke weigh in. I also hit a new low this week on my body fat – weighing in at 27.6%. Since I started at 37%, this is a big improvement. I was able to get back to the gym this week as my shoulder wasn’t bothering me. I also received a 24″ plyometric box for my birthday which is pretty awesome. I’ve been doing box step ups and box jumps for the last 6 weeks and just recently have been able to move up to the 24″ one. It should help tremendously to have one at home to use.

Exercise

When I first started this journey, I was barely able to do 10 jumping jacks and couldn’t dream of doing box jumps. Over the last 2 months, I have been working out 5 days a week and doing strength training sessions at my local gym. I recently moved up to the 24″ plyometric box and this week got one for home. When my wife saw it, she couldn’t believe that I could actually (safely) jump on it so she wanted me to show her. When I did, she took this picture:

My routine is just 20 minutes of exercise a day and I alternate between circuit training sessions (Tabata 3x week) and strength training (2x week). I’ve been incorporating box step ups and box jumps into my circuit workouts to help with flexibility and jumping. I’m inspired by my daughters to join a men’s basketball league this year.

Weigh In

I weighed in today at 279.7 pounds down 0.2 pounds from last week and a total of 63.5 pounds or 18.5% of my starting weight. Here are all the additional details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 279.7 lbs -63.5 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 35.2 -7.9 <25 
Body Fat 37.0% 27.6% -9.4% <25%
Lean Mass 216.2 lbs

63.0%

202.3 lbs

72.3%

-13.9 lbs

+9.3%

 76%-82% of weight
Body Water  41.6% 48.0% +6.4% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

192.0 lbs

68.6%

-9.0 lbs

+10.0%

 >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 

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