This week I was down another 1.7 pounds to 244.7. I still have not gotten back to where I was at my low on week 45, but I’m happy with continued progress in the right direction. I have some new strength and flexibility goals to work toward and I’m starting to think about my next overall goal after I achieve my goal of getting down to 240 lbs.

Exercise

Strength TrainingIt is nice to be back under the bar lifting heavier weights (this was in the squat rack.) I mentioned last week that I was starting a new training program and I think it went well this week. I was able to get in some running on our off days and did a circuit with some boxing/kickboxing. The strength training days were hard, and I see some clear areas where I need to improve in flexibility (hip, shoulder, and ankles.) I’m working on those and moving forward. We did a strength test for Squat, Bench Press, and Deadlift and my scores were miserable. My form is just not good enough to allow me to fully utilize the strength I do have. These are 6 rep maxes:

Back Squat: 245 lbs
Bench Press: 135 lbs
Deadlift: 105 lbs
Total: 485 lbs

I’m looking forward to doing this again and seeing some serious improvement.

Report Card

I am updating my report card this week to focus more on my new exercise regime. I will still be tracking total calories and sugar, but will be replacing the other categories with specific exercise-related ones:

Category Rating Comments
Total Calories Pass My daily average for the week was 2,386 calories, and with exercise, 2,162. That is just under my goal of 2,200.
Sugar Pass I’m going to keep a goal around sugar intake, but modify it to be based on the added sugar in the ‘treats’ that tend to take me off course. I don’t want this to be so restrictive that I regularly fail miserably (like my goal of zero added sugars.) I’m going to set it as no more than 2 days where added sugars are >20g of my diet. This week I met that.
Strength Training Pass My goal each week is to get in my 4 strength workouts from the training program I am doing at https://tomnikkola.com/training.
Running Pass My goal is to run a 5K each week and work toward improving my time. This week my time was 42:40 (my best is 39:30).
Tabata Pass My goal is to do 1-2 tabatas each week. Body weight exercises that get me moving and keep my heart rate up the whole time. This week I did a circuit of sprints, boxing, and kickboxing.

Weigh In

Here are all the details from my iHealth Core wireless scale:

Category Started At Today Total Change Goal
Weight 343.2 lbs 244.7 lbs -98.5 lbs 240 lbs
(NIH suggests 200)
BMI 43.1 30.7 -12.4 <25 
Body Fat 37.0% 21.7% -15.3% <25%
Lean Mass 216.2 lbs

63.0%

191.5 lbs

78.3%

-24.7 lbs

+15.3%

76%-82% of weight
Body Water  41.6% 52.7% +11.1% 37%-63% of weight
Muscle Mass 201.0 lbs

58.6%

182.7 lbs

74.7%

-18.3 lbs

+16.1%

 >35% of weight
DCI 3799 kcal 2889 kcal -910 kcal n/a
Bone Mass 10.3 lbs 9.2 lbs -1.1 lbs n/a
VFR 20 9 -11 <12 

Continue On…

Continue on to the Week 52 Results:

Next

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

 

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