One year later - Abject failure, or a big bump in the road?
Abject failure? Yes. Learning experience? Hopefully. A dangerous game with my long term health? Absolutely. I started the year 2012 determined to remake my body and the first quarter of the year, I was very successful. I started the year at 250 pounds and was able, through diet and exercise, to get down to 210 pounds before the spring.
Unfortunately, I fell back into old eating habits, fell off my gym regiment, and end the year at a bloated 260 pounds. Ironically, for my long term health, I would have been better off not undertaking that rapid weight loss, and just maintained my weight of 250.
There's nothing I can do about it now besides amp up my determination and learn from my errors.
Error #1: Not using the same discipline I had for the “No Carb” induction phase of my diet plan for the post “No Carb” phase. In No Carb, I could eat as much of the allowed foods as I wanted. Also, it's almost impossible to eat fast food or snacks on that diet. Not eating sugar, my metabolism leveled out and I never felt hungry or compelled to binge on verboten foods.
For 2013, I'm going to use the “No Carb” start of my diet to drop 15-20 pounds quickly, just to feel better about myself and to be more effective in the gym.
Error #2: Not having a true long term plan. I've undertaken three big weight loss undertakings the past six years, losing 50 pounds each time, and all three times, I put the weight back on. I lost 3 to 4 pounds a week the first 70 days on the diet to begin 2012.
For 2013, I'm going to take a different approach. I'm going to look for a net loss of one pound per week for the entire year. I don't care how quickly the weight loss occurs, except for the first two weeks, when I want to drop at least 10 pounds so I don't feel like a slob.
I will be re-evaluating things and making adjustments at the following dates:
April 1, 2013, 90 days in. From a starting weight of 260 pounds and a waist measurement of (a ridiculous) 45 inches, to 230 pounds and a waist size of 41 inches. That's one pound of net weight loss every three days.
[THE MATH; 260 pounds on Jan 1. 36% body fat. 94 pounds of fat. 166 pounds lean muscle mass. To lose 30 net pounds, figuring a muscle mass gain of 2 lb/month, I will have to lose 36 pounds of fat. A pound being 3500 calories, and my daily caloric intake to maintain my current weight being 3100 calories, I will need a caloric deficit of 1400 (between food intake and exercise burn off) each day. (3500 x 36 pounds to be lost = 126,000 calories divided by 90 days =1400 calories deficit needed daily). My daily weight training will burn 400 calories. That would necessitate that I stay at 2100 calories of food intake per day.]
June 1, 2013, 180 days in. 215 pounds from 230 start. Waist size 38.
[THE MATH: On April 1, I'll be at 230 pounds with 172 pounds of lean muscle mass and 58 pounds of fat (25% body fat). To get to 215, figuring a 1.3lb/mo gain in muscle mass, I will have to lose 19 pounds in 90 days. At this new weight,my daily caloric intake to maintain that weight is 2900. A 740/day calorie deduction will be needed. Figuring the same 400 calories burned per workout, that's will mean I can eat a hefty 2560 calories/day.]
October 1, 2013, 270 days in. 200 pounds. Waist size 34. 210 pounds has always been the Tipping Point for me. I've gotten there three times, but don't stay at that weight. I guess I get comfortable and fall off my plans, because I feel and look good at that weight. This time, I'm going to me MORE determined at that weight.
[THE MATH: On Oct 1, I'll be at 215, with 176 pounds of lean muscle mass and 39 pounds of body fat (18% bodyfat). Figuring a muscle gain of 1.3lbs/month, I will again have to lose 15 pounds in 90 days. At this new weight,my daily caloric intake to maintain that weight is 2800. A 580/day calorie deduction will be needed. Figuring the same 400 calories burned per workout, that's will mean I can eat a 2320 calories/day.]
December 31, 2013 195 pounds (my weight at age 22) waist size 34, 48 chest. 180 pounds of lean muscle mass, 15 pounds of body fat, 8% body fat.
In total, 65 pounds lost, an average of 1.25lb/week. 79 pounds of fat lost (1.5lb/week). 14 pounds of muscle gained (.27lb/week). 11 inches lost on my waist,
To hold myself accountable, I will be posting on this blog weekly, with a synopsis of my week, and pictures/weight/measurements to show progress, create a record, and possible inspire others.