Week 1 Results – The Fruit of No Fruit

Week 1 for my weight loss challenge was a success. 8.6 lbs lost in week 1. I had a lot of good wins, a few good losses, and a refined idea of how I will improve in Week 2.

What are you guys doing to get better this week?

I cut wa back on carbs, for one, but other than that, I really didn’t do anything too hard core.  I just counted my calories, and made sure that even if I did have a small cup of cie cream, I was still below my self-imposed daily limit.

Week 1 = 7 Days, 7 Wins (100% stuck to my goal)

I had some good improvements, and some not so good actions.

Week 0 vs Week 1_Results
Week 1 AAR
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Starting Weight: 337.0 lbs
Week 1 End Weight: 328.4 lbs
Week 1 Weight Loss: 8.6 lbs
Total Calories Allowed: 15,190
Total Calories Consumed: 12,352
Calories Below Limit: 2,838
Calories Burned By Exercise: 89
Calories For Maintenance (3,170 per day): 22,190
Calories Below Maintenance: 9,538
Week 2 Daily Calories Limit: 2,084
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What did I get done this week?
* I lost 8.6 lbs, which is 2.55% of my starting weight.
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What didn’t I get done this week?
* I was aiming for 10 lbs. I thought I was on track, but didn’t quite make it.
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What did I do well?
* I hit my challenge goal of staying below 2,170 daily calories, 7 days in a row. That was a 100% success.
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What didn’t I do well?
* I didn’t eat very clean. While I stayed below calorie levels, some of that food was definitely not something that someone who is aiming for fat loss, SHOULD be eating.
* I did not get nearly enough exercise in.
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What will I do better this week?
* I will eat more clean, adding more vegetables and fruits, while paying more attention to my macros (especially protein intake).
* I will start a weight training program this week, and return to rowing. I will also aim to get a minimum of 15 miles per week in from rucking.

Start and Stop – The Way To Get Nowhere

“Ugh.”

That is what I feel every morning I wake up and step onto the scale.

I have been failing in my….attempt, to lose weight.  I hesitate to use the word “attempt”, because I don’t know if what I have and have not been doing, meets the definition of the word.

I am currently at 337.0 lbs, as of 7:00 AM this morning.  40 years old, and 337.

That is not acceptable, not for the life I am working toward living.  At that weight, I won’t be much of a Viking Dad for my son.  At that weight, I will be lucky to even BE a Dad, for much longer.  I can’t change my age, but I CAN do something about the weight.  And I am.

Why now?

I am tired of not feeling full of energy.  Too fat to feel comfortable in most settings.  Dressing “comfortable”, aka slob style, because nice clothes don’t fit me properly.  Pools and beaches being my own personal hell, because I damn sure am not taking my shirt off in public.

Rock bottom for me was January of 2018, when I was at 371.  In 2018, I worked hard to make it all the way down to 318.  Then I stopped.  Got lazy.  Got passive.  Lost discipline.  Made it back up to 337, with each 5 lbs increment being my “will not pass this weight” point.

2019 has been the year of “going to”, so far.  I’m GOING TO lose the weight.  I’m GOING TO row 1,000 KMs, etc.  Still waiting for that time to come, which it never will, unless I make changes.

I am changing the nomenclature to “doing it”, now.  I have no choice.  I cannot falter.  I cannot regress.  I can only do it.

This is the end of my old story.

This is the start of my new story.

I am committing to sticking to my goal of caloric deficit, which will come through having a sane diet, and a commitment to exercise.

My current weight each day, multiplied by 10, will be my daily threshold to maintain my current weight, and measure my weight loss goals against.  I will aim for 1200 calories below that threshold, factoring in burned calories to the equation.

For example, today my threshold is 3,370 calories.  If I go for a ruck and burn 600 calories, that number goes up to 3,970 calories.  As long as I hit 1,200 calories below that number, which would be 2,770 calories, I hit my goal.  Calories will be tracked via MyFitnessPal, calories burned via apps on my phone (and calculations for exercise where an app doesn’t measure calories burned accurately, like with weight lifting).  Here’s the equation, for any math nerds who are interested:

337.0 X 10 = 3,370 calories
600 calories burned by rucking
3,370 + 600 = 3,970 calories
3,970 – 1,200 = 2,770 calories limit for the day

The penalty if I miss my goal, beyond remaining a fat fuck and scoring an ❌ for the day instead of a ✅, is 25 burpees, videoed, and shared for all to see.

I will post each morning, with the results of the previous day’s calorie count.  Video will come shortly thereafter, if I need to.  But I don’t plan on making many of those burpee videos.

I am allowing myself NO CHEAT DAYS.  If I decide to have a cheat meal, I will burn those excess calories off via exercise, or I will do the burpees.  Simple as that.

Thanks for those of you who are in this challenge with me, or those who follow along for accountability and/or encouragement.  I appreciate you.

Full disclaimer….I don’t know if this is necessarily the BEST way to lose weight and reach my goals…but it is the way I am committed to following, until I realize otherwise.  I have done some research on this, but I am NOT a doctor, so don’t take anything I say here as reason to follow.  Consult with your physician before starting any exercise or diet plan.

Here I am currently:

Starting Body Photo_5-24-19

Starting Weight Photo_5-24-19