Another successful day. This entry is more of a weekly recap for myself.
One other "CON" I've noticed from my weightloss over the past year is that my tailbone hurts due to the loss of some of that cushion from the "cheeks". I broke my tailbone years ago while skiing and it took about 6 months to mostly heal. There after it never really caused any real pain. But now that I have less natural padding it can get very uncomfortable at times depending on the seating surface. I've tried various pads and they all work to some extent, but none have been 100% comfortable.
Daily 1 gallon of water is now easily accomplished each day. Staying under 2000 calories per day has been straight forward and I'm on a 24 day streak of not going over. I haven't been losing weight and the scale has been showing the body fat % as being pretty much the same too.
I think I'm building strength / muscle. But if I am gaining muscle and the weight is staying the same, then the body fat % should be dropping. Since the numbers on the scale have been pretty stagnant as of late, I've been thinking about dropping the calorie allowance lower. But then I think that if I drop the daily calories it might hamper the strength / muscle building. I guess I'll just wait and see what another couple weeks at 2000 calories ends up producing.
Exercise has been successful.
WALKING - 6x per week I've been doing the daily 3 mile walk, but lately they've become monotonous. I watch stuff on my tablet while walking, but have run out of stuff to watch that I'm interested in. It's done at a brisk walking pace and takes approximately 50 minutes right now. I know that if I would just progress to jogging it would be done and over with in less time. While I would love to someday get it down to only taking 30 minutes for 3 miles, I really don't have any desire to transition from walking to jogging at present. I'm sitting here writing up this post in part because I'm stalling. I know I'll get my 3 mile walk in today, but really don't feel like it........
PUSHUPS - 3x per week - 5 sets of 10 with feet on chair - Not really straining the chest muscles as much as I'd like. Thinking about adding weight or possible higher incline for the feet. Might have to change to doing bench presses, but have always really hated that exercise and don't really feel like buying equipment that I've bought and sold several times over the past decades.
PULLUPS / CHINUPS - 3x per week - 5 sets of 10 with assistance bands - Was at the same assistance band for the past 6 weeks slowly building up to the full 5 sets of 10. Just switched this week to a lower assistance band and things have gotten much more difficult. I also have started testing my unassisted pullups / chinups each Tuesday before regular workout. This week saw new records of 4 unassisted pullups in a row and later 7 unassisted chinups in a row.
PLANKING - 3x per week - have been doing 5 minutes total - 2.5 minutes of normal with 2.5 minutes split between left and right side planks - It's still a challenge, but have been thinking that I'm getting more used to it now. So decided to up the normal plank to 3 minutes and split an additional 3 minutes between left / right side planks. Did it successfully this morning, so the new plan is 6 minutes 3x per week.
DIPS - 3x per week - have only been doing them for a couple weeks. The assistance band I started with allowed me to progress to the 5 sets of 10 pretty quickly, so I dropped to a lower assistance band and it became more difficult again. It might be that it's the newest exercise added, but I actually kind of enjoy doing them right now. Maybe it brings back good memories from my younger years where they were one of my favorite strength exercises.
STAIRS - Monday through Friday 8am-5pm - I'm often times sitting at my desk working for extended periods of time. I've now got a smartwatch app that gives me an hourly warning if I haven't done at least 100 steps during that hour. If it goes off, I stop what I'm doing and go up and down the 1 flight of stairs a total of 10 times as quickly as possible (10 up / 10 down). It does work my legs, but is mainly just there to make sure that I'm not sitting in one position for extended periods of time.
KNEELING CHAIR - The kneeling chair has really helped with me remembering to keep better posture when sitting at the desk. It's not magic and you can still have bad posture with it. However it doesn't have arms or a back, so it requires you to balance yourself instead of just leaning on the back and / or armrests of a chair. That requires some small amount of additional core / ab / back work. Because of that, when I have bad posture I notice that the muscles tire quicker and it reminds me to correct. Again, it's not a magic cure, but is a tool that's working for me at present at not sitting with bad posture for hours upon hours.
Progress as of today: 105.1 lbs lost so far, only 18.9 lbs to go!
I started on a new diet exactly one year ago. I had just stepped on the scale and saw a much higher than expected weight number of "283". That was with very little clothing and was about 15 lbs heavier than I anticipated seeing. The diet, weightloss, bodyfat loss, fitness levels, etc have all been mostly successful over the past 365 days.
I wish I would've taken photos of my "before" weight, but at the time I was embarrassed and honestly didn't know that I was going to be able to stick with it. Why take photos if you're reasonably sure the diet isn't going to work anyway? The first month was going well and I lost approximately 15 lbs. While I was happy to record the loss, it was only to the weight that I already thought I was at. Each month after that saw a loss somewhere around 10 lbs. The only thing I changed about my life was I started recording every bit of food that I ate everyday and kept at a daily calorie budget that was around 1000 calories below my daily break-even calories. At 283 lbs, the breakeven was around 3300 daily calories, so initial daily calorie budget was around 2300 calories. As I lost weight, the number of course worked itself lower. At any time during the journey I could've taken photos, but didn't for whatever reasons.
The first 9 months all I did was stick to my daily allotted calories. Three months ago I slowly started introducing exercise to the mix. I've built up the daily exercise a decent amount with mostly body-weight strength exercises that take about 15 minutes per day. I've also started walking 3 miles per day on the treadmill, 6 days per week.
PROS Now 1 year later I'm down from 283 lbs to 177 lbs. Down from 45% bodyfat to 19% bodyfat. Went from a size 46 waist jeans to a size 34 waist. Went from having to pre-stretch a size 2XL shirt to being able to fit comfortably into a large shirt and sometimes a medium. Went from not able to do a single pullup over the past 44 years of my existence to being able to do 4 in a row as of yesterday. Now able to go on extended walks without being the first one tired out. Now not having to check the weight rating of ladders / furniture before using them. Now able to go on any amusement park rides without worrying if I'm over a weight limit or going to be able to fit. Now able to fly on an airplane without "spilling" over into the adjacent seat area.
CONS Shaving my face isn't as easy since my neck is less full of fat and now has additional creases. I'm always cold now. I went from wearing shorts and a t-shirt many days in winter to wearing long pants, a couple of shirts, hoodie, and jacket all at the same time. The wife and kids don't enjoy the new temperature I prefer in the car when driving around. I don't know how the weightloss is going to affect my summer, but am looking forward to getting out of winter. Drinking boatloads of water means that I wake up at least once in the middle of the night, but I do usually fall back to sleep almost immediately.
OTHER My back pain didn't completely disappear. It does appear to have decreased and I'm now able to sleep through the night without waking up due to back pain. Everyone wants to know your secret to weightloss and how you did it, especially if they haven't seen you in awhile.
I'm sure there are other pros, cons, and other stuff that I'm forgetting and may go back and edit this entry as I remember them.
I did whip out the camera today to mark the 1 year progress even though I don't have official starting photos. I'm not at the finish line yet, but am making good progress and am still continuing to work towards various fitness goals that I'd like to attain.
I'm going to attach another post hopefully below this one with my 1 year progress photos and maybe some older photos if I can find some at various weights.
Progress as of today: 106 lbs lost so far, only 18 lbs to go!
Water intake used to be hard to accomplish, but is now routine to drink a gallon of water daily. I've got 2 water jugs that are 64oz each and I fill them each morning. First one is usually gone by mid-morning. Second one is gone by end of dinner. The morning one tends to go faster because I don't get to drink diet pop until I've finished it.
It's been 3 weeks since I switched to a higher daily calorie intake and I'm liking it. The progress is much slower, but things are still moving in the right direction. I'm not obsessing on food as much, so day to day life is more tolerable.
Saw a pizza delivery vehicle driving along last night and wondered how they were still in business now that I hardly ever eat it. It's probably my favorite food in the world and I used to eat it a couple times per week for decades. When I was younger I worked at a pizza place for years and ate it 5 times per week or more. Now it seems like I eat it once every couple months. I still love it, but it just doesn't fit into my current calorie budget plans. At the start of this diet a year ago, I thought about it all the time. I tried several low-cal or low-carb versions, frozen weight watchers version, and other substitutes. While they weren't bad, they just weren't the same. It became easier to just drop it from my routine. Seeing the delivery vehicle made me realize that I haven't craved or even thought about pizza much over the past few months.
In fact I don't really have any food cravings at present. I'm ok with the food choices we have in the house, portion control is the only thing I have to keep an eye on.
Note to self - the reason why today's post is more positive probably has to do with a slightly lower number on the scale this morning.
Progress as of today: 106.1 lbs lost so far, only 17.9 lbs to go!
Made it through Easter successfully. Easter dinner at the parents didn't pose a problem, but did have late night issue where I wanted to keep eating. Had to go to bed a little early to keep from going over allotted calories for the day.
Monday the wife and girls have off from school, so it'll be a little more difficult than usual for me. I have to get work done and I work from home. Whenever the girls/wife have an extra day off, I feel like I should have the day off also. I took Friday off and we all went skiing, which everyone enjoyed. Monday I need to get stuff done while they're enjoying a down day, so will probably be feeling deprived.
Just need to put my "big boy pants" on and get my work done. Only 60-some days left until the cruise. Coming up on my 1 year anniversary of my current diet on April 5th. You'd think that after a year it would feel more like a life change than a diet, but it doesn't really.
Progress as of today: 105 lbs lost so far, only 19 lbs to go!
graindart - Saturday Mar 31, 2018
(moderate food, decent water intake)
Yesterday was successful. This post is mostly just for my records. I'm not really looking for any answers, but rather just recording my currently frustrated state of mind. Might be best to stop reading if you want to remain positive.
I've been kind of standing on the edge of the cliff for the past week or so. I keep deciding to step off it and have a binge eating reward day. So far I've reached my foot over the edge several times and pulled it back. I'm on a 17 day streak of not going over my new 2000 calorie per day budget. Every time I don't go over the edge I think I'll be rewarded the next morning by some new lower number on the scale or lower body fat % on the scale. And recently I've been disappointed.
I'm apparently making muscle gains because I'm increasing in pullups, chinups, pushups, etc. I'm also walking 6 days per week religiously. It's 3 miles daily which only amounts to an additional 250-300 calories burned per day.
What frustrates me is that my bodyfat % shown on the scale doesn't seem to be mirroring the supposed muscle gain. In theory, if I'm gaining muscle the bodyfat % should be dropping since the weight is staying relatively static. Or I should be seeing changes in the mirror. Or with muscle taking up lesser amounts of space than the same weight in fat, my clothes should be fitting looser.
Body fat % appears to be mostly flat over the past bit. Weight has been hovering around 180 for the past bit (178-182). Clothes fit the same and the mirror shows similar chunkiness in the same areas.
So I'm back to evaluating my daily caloric intake budget. Went to active.com and used the caloric needs calculator. Input my gender, height, weight, age, and activity level. Activity level choices include sedentary, low active, and active. I chose "low active" to be safe. It states 2750 calories per day to maintain. So keeping my daily calories at 2000 should mean a weekly deficit. Gaining muscle and having a caloric deficit should mean burning fat and the measured bodfat % should be dropping.
So I took a break from writing this post and looked up my recorded stats. It does appear that I may have dropped approximately 1% on the measured bodyfat scale over the past couple weeks. It's just hard to know how accurate things are, especially with things fluctuating daily. I hate that it's now taking several weeks / months of work in order to see verifiable progress. Of course if I screwup for a couple days in a row, the scale will instantly jump 10 lbs.
I don't mean to be negative, but that's just where my mind's at today.
Be good = wait weeks for future possible positive numbers. Be bad = see instant negative numbers.
Now to my future planning........ The cruise is 10 weeks away. If I actually did lose 1% bodyfat over the past couple weeks and was able to continue dropping 0.5% bodyfat per week, that would mean a drop of 5% bodyfat by the cruise. That would mean approximately 14% bodyfat if I were to be 100% perfect on calorie intake and exercise between now and then. Not what I was hoping for and also probably not going to be 100% perfect given my recent mood.
Progress as of today: 102.1 lbs lost so far, only 21.9 lbs to go!
graindart - Thursday Mar 29, 2018
(moderate food, decent water intake)
Yesterday was successful.
The scale went up 1 lb today, but the body fat dropped to 18.5% this morning. How much I weigh doesn't really matter as long as the body fat gets to my goal of around 10% someday. The bodyfat % on my scale is moving lower, but it's doing it extremely slowly. It's also not doing it consistently. While it was 18.5% this morning, it could easily say 19.5% tomorrow. I've been kind of in a slow holding pattern since December. I've had some ups and downs, but the scale and bodyfat % haven't changed a ton. I've been able to work up to some pullups / chinups over the past few months, so I know that I'm progressing. At the start of the diet last April things were moving so quickly that it was easy to stay motivated. Now with very small changes happening over time it's less easy to stay motivated.
Progress as of today: 103.5 lbs lost so far, only 10.5 lbs to go!
graindart - Tuesday Mar 27, 2018
(moderate food, decent water intake)
Yesterday completed successfully.
I decided I'd start checking how many UN-assisted pullups / chinups I can do on Tuesdays before working arms with assisted pullups / assisted chinups. Mondays I do some different arm / chest exercises that work different parts, so Tuesdays I'm still pretty rested since the last time I worked pullups/chinups was Saturday.
I've never been able to do either pullups or chinups for pretty much all of my life, whether due to weighing too much or not having enough upper body strength. I've been working the band assisted pullups / chinups for the past 3 months and was finally able to do my first UNassisted pullup about a month ago. I was able to do 4 chinups last week, which was a record for me also.
Today I was able to do 3 pullups in a row. Rested 30 minutes and then was able to do 6-3/4 chinups in a row. I so wanted that 7th chinup, but stalled with my chin a couple inches below the bar. Even without getting my 7th, they were both still new records for me.
The goal is 10 pullups in a row by the cruise in a little over 10 weeks.
Since the scale hasn't really been changing a lot recently, it's nice to see progress in the strength department.
Progress as of today: 104.5 lbs lost so far, only 9.5 lbs to go!
graindart - Monday Mar 26, 2018
(moderate food, decent water intake)
Made it through the weekend successfully, but barely.
Unfortunately I'm back in the mindset that small self-accomplishments deserve a reward. And I'm back to thinking the reward needs to be food. Not just one food item, but a food cheat day.
Day 9 or 10 in a row of being on-track I found myself thinking this way. I made it through that day, only to be in the same state of mind the following day or two. Each day I actually decided that I deserved it and I was going to go off plan. Thankfully each day I reigned it back in and corrected before doing damage. Saturday was sitting in the stands for basketball games and decided to go out to eat for lunch because we were getting done at a weird time. I wrestled internally with myself and ended up just driving home instead of a restaurant. I didn't mention it to the family, so no one was disappointed (besides me). Sunday after church, decided to go out to eat and fully intended to blow the daily calorie budget. Read through the menu and decided to avoid the obvious loaded carb/calorie foods like chocolate chip pancakes and such. Was feeling more in control, so when my food arrived I actually gave the hashbrowns and one of the pieces of toast away to my daughters before starting to eat. That left a large spicy breakfast sausage, 2 eggs, and one piece of toast. So I did get to go out to eat and was able to stay under calorie allotment for the day after all.
The next 3 days should be easier for me to stay focused because it's back into the regular work routine, with the girls / wife off at school and work. Of course Easter Break starts this Thursday and goes until next Tuesday, so that will be a challenge. I know we're going skiing on one of the days, so will need to pack something or else I'll completely blow that day. Haven't decided how I'll handle Easter dinner with the family yet. It might be a cheat day or it might be something I decide to be "good" on. Hate to admit it, but it'll probably depend on what the scale says that morning. If it's an encouraging number, I'll probably stay on plan.
Progress as of today: 105.5 lbs lost so far, only 8.5 lbs to go!