Okay, so July 13th was my last update.. Since then, I’ve lost another fifteen pounds. At this very moment, I weigh 174.6 pounds at 15.7% body fat and 28.0% lean mass. I thought 15% body fat would do the trick, but it won’t. The good news is – I’m very, very close to where I need to be. 12-13% body fat is where I’ll be comfortable. And that, I’m sure of. So I’m about three percentage points away from my final goal for fat loss – which I will reach by December 31st – the latest. I’m pretty confident that I’ll remain over 160lbs when all is said and done. So those who are worrying about me getting down to 140lbs like I did several years ago – you can stop worrying. Furthermore, I’ll be doing a LEAN bulk for the entire year of 2010. I expect to be around 180lbs or 190lbs at 12-13% body fat when I’m finished.

Obviously I’d set very long-term goals back in January. 2009 was/is an entire year dedicated to losing fat. I’ve gone from 243.4 pounds (not my heaviest, actually) at 26.8% body fat and 39.0% lean mass to 174.6 pounds at 15.7% body fat and 28.0% lean mass in nine months. I’ve lost 11.1% body fat and 11.0% lean mass. That’s about half the fat I had on my body – as well as half the muscle I had. I’ll get the muscle back next year.

All is took was persistence and dedication. I wake up first thing every morning and get on a tread mill at 3.4-4.0 miles per hour for 40 minutes – which usually comes to 2.5 miles. I weight train on Monday (Chest/Shoulders/Triceps), Tuesday (Back, Biceps, Traps), Wednesday (Legs and Forearms) and Friday (Full Body) and get an additional 20 minutes (1.25 miles) of treadmill cardio directly afterwards. On Thursday I do an additional 40 minutes of cardio on the treadmill and on Saturday and Sunday I do my morning session and then move around throughout the day since I’m not at my desk.

If you’re looking to start something like this – you certainly don’t have to begin the way I’m ending off. I only go crazy as much as I do because I’ve become very comfortable with it. At time during the middle of the day, I’ll just start jumping rope. Why? Because I have a goal and I know I’m going to get there. When you first start, just start off with 20 minutes of cardio first thing in the morning before you eat anything. You don’t even have to change your diet at this point. Do it for a month – yeah – bite the bullet and suffer for a month – and you’ll be so surprised at how much you accomplish in that time, that you’ll add more workout sessions and change your diet like I did. When you SEE something working, nothing will stand in your way. I’ll post good before and after pictures before I start my bulk-up in January.

I mainly eat the same stuff every day. Protein shake, fat free (THICK) Greek yogurt, high fiber granola bar with peanut butter on top (all before lunch), lettuce with grilled chicken or fish with full-fat ranch dressing as a wrap or salad for lunch, and either another salad or something healthy that my Wife cooks for dinner. Snacking in between or after dinner is healthy as well. Frozen yogurt or some type of healthy crunchy snack (chips, pretzels) does the trick.

Weight (where listed) / Fat % / Body Mass Index %
29.3 / 37.1
27.1 / 37.7
26.8 / 38
26.5 / 38.4
242.2 / 26.9 / 38.8
243.4 / 26.8 / 39.0
239.8 / 26.0 / 38.4
232.8 / 25.6 / 37.3
232.4 / 25.7 / 37.2
229.8 / 24.9 / 36.8 (the first time under 230 in years – first goal achieved)
217.2 / 23.2 / 34.7
215.0 / 23.0 / 34.4
213.8 / 23.0 / 34.3
211.6 / 22.7 / 33.9
211.2 / 22.9 / 33.8
210.2 / 22.8 / 33.6 (210 – second goal achieved)
209.2 / 22.5 / 33.5
210.4 / 22.6 / 33.7
208.2 / 22.2 / 33.3
208.2 / 22.1 / 33.3
206.4 / 22.2 / 33.1
204.4 / 22.0 / 32.8
203.2 / 21.7 / 32.5
204.8 / 21.5 / 32.8
202.4 / 21.4 / 32.4
202.0 / 21.4 / 32.3
203.0 / 21.3 / 32.5
200.2 / 21.1 / 32.0
200.6 / 21.0 / 32.1
199.4 / 21.1 / 32.0 (under 200 – third goal achieved)
199.4 / 20.7 / 32.0
198.4 / 20.5 / 31.8
194.8 / 20.5 / 31.2
196.8 / 20.2 / 31.6
197.2 / 20.1 / 31.6
194.8 / 20.1 / 31.6
194.8 / 20.1 / 30.9
191.4 / 19.8 / 30.7
190.4 / 19.1 / 30.5
190.6 / 19.0 / 30.5
188.8 / 19.1 / 30.3
188.2 / 18.6 / 30.1
191.2 / 18.4 / 30.6
188.6 / 19.0 / 30.3
189.2 / 18.3 / 30.3
—————- Since last update
188.8 / 18.6 / 30.3
188.2 / 18.6 / 30.1
187.6 / 18.7 / 30.0
187.6 / 18.5 / 30.0
185.4 / 18.2 / 29.7
184.6 / 18.0 / 29.5
184.8 / 17.8 / 29.6
184.0 / 18.3 / 29.5
182.4 / 18.1 / 29.2
181.4 / 18.2 / 29.1
180.8 / 18.1 / 29.0
181.8 / 18.1 / 29.2
181.0 / 17.5 / 28.8
179.2 / 17.7 / 28.7 (under 180 – fourth goal achieved)
178.8 / 17.3 / 28.7
180.0 / 17.5 / 28.8
178.8 / 17.2 / 28.7
177.8
175.0 / 17.2 / 28.0
176.2 / 17.0 / 28.2
—————- Went to Disney and ate like a normal human being
179.0 / 17.0 / 28.7 (as you can see here – after eating normally – my lean mass increased quite a bit – a good sign)
178.2 / 16.6 / 28.5
177.0 / 15.7 / 28.3
176.4 / 16.3 / 28.3
174.6 / 15.7 / 28.0

09.21.09 Weightloss Update
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