Fitness Update: August 2018

So as I mentioned in my first post, which you can read here, I wasn’t i the best of shape about 2 months ago. At the age of 42, my doctor had just explained that I had high cholesterol, was pre-diabetic, had reach 221. 5 lbs at 5’10” (the heaviest I had ever been) and was 29.5% body fat which classified me as obese. While I had always been a little thick, I also carried a good amount of muscle. However, there was no arguing this, I was beyond just out of shape. He wanted me to start a cholesterol drug immediately, but I asked for a couple months to try to get things turned around naturally and that leads us to where we are now.

I wanted this to be sustainable weight loss and done the right way, so I started counting calories and watching my macro nutrients, here on to be called simply macros. I cut from about 2,000 calories per day to 1500-1600 per day. I have noticed over the years my body is very sensitive to carbs, so I planned to go low carb, but I also know for me that only tends to work in bursts. That’s when I came across the idea of carb cycling, basically having a low carb intake most days of the week but allowing a regular carb intake other days so your body doesn’t stop reacting to the change in diet. I landed on low carb 5 days per week and average carb intake 2 days per week and it has been working well for me. I also began going to the gym, at first 2-3 days per week. However, my passion for lifting weights came back and while I still do cardio first every day I go, I have been at the gym 5-6 times per week for the last 3 weeks.

With all of that said, here are the new numbers: Weight – 207 lbs, Body Fat – 19.3%. While the 14.5 lb weight loss is nice, I’m happier with the body fat decrease of over 10%. As you can probably tell from the math, I have added a good bit of muscle to help offset the fat loss thereby resulting in a lesser amount of weight gone, but much better overall fitness. Now, I’m still nowhere near my goal and it gets harder and harder to move the needle the closer I get, but I think it’s been a good first 2 months. I can’t guarantee the body fat measurement is quite as good as the doctor’s equipment, but I did find a great scale/measuring tool called the Omron Body Composition scale available here from Amazon. And of course, below is the obligatory before and after shot. For anyone else on this journey of fitness along with me, best of luck and hope some of this helps!

Gen Xer

Author: Gen Xer