Weekly Update - Week 23
Starting Weight - 260 lbs
Current Weight - 198 lbs (3weeks)
Loss This Week -
2 lbs
Total Loss -
62 lbs
Forgive me, I have been too pre-occupied to write up a decent update so it has been 3 weeks.
On the positive side in the last 3 weeks I have dropped another 2 lbs and am now officially below 200! Pretty exciting.
Other exciting news is that I am now also officially wearing size 34 pants (which I have almost none of, it's been at least 7-8 years since I was size 34). And I've gone from from XL shirts to M shirts, although in some cases the M's are too tight around my upper body which is now more pronounced.
I'm still planning on slowly working my way down to 190, but am really happy with my size/body composition right now so am not in a hurry. My goal is to learn about maintenance during these last 8 lbs and get there slowly.
Diet
As anticipated since the birth of my son I have been in maintenance mode from a calorie perspective. It has been a challenge, the big issue has been desserts that everybody's bringing when they bring us meals. If not for that I'd probably be at goal by now
But I'm glad to still be slightly losing even though I'm eating more calories overall than I was when I was losing a lot.
What I have been really working on is keeping my cheats (which are now more frequent due to all the delivered food) isolated. So basically I'm having one meal or dessert a day that is wiping out much of my calorie defecit, but I'm doing well for the rest of the day so I am not going over calories.
When the food deliveries stop I'll be able to reestablish a bit more control and increase my defecit some again.
I have been pleased that I have seen many lifestyle changes even now when I am less hardcore focused on diet. I'm still making all the little changes, going with healthy salad dressings, skipping breads, focusing on protein over carbs, snacking healthy, etc... It has become more natural.
On the converse side, I still find it easy to binge. It takes a lot less food before I'm sick-stuffed now, but it's still easy for me to overeat. This is something I'll have to always be mindful of.
Exercise
I'm still working out well, getting in 4-5 good workouts a week. Still mixing things up. I am not seeing fitness increase as quickly as I used to, which I assume is because A)I've already gotten rid of the "low hanging fruit" and B) I have not increased my intensity quite at the rate my fitness has increased.
I have now several times done a 10K bike ride followed by a 5K run (with a little walking) for my workout. That is a fun different experience.
I have experienced one setback. One random day a week and a half ago while I was on the road I was in the gym and hear a funny sound in my knee when I was doing a squat. Now whenever I do a full squat (even without weight) my right knee sounds like somebody is stepping on cereal. It sounds really bad. But it doesn't hurt at all or feel weak. It was weird mostly because the sound wasn't there one day and was really pronounced the next and hasn't changed since.
I'm not quite sure what to do about it, I'm hoping to get to the doctor soon, but for now I'm only eliminating weighted squats, and keeping most of the rest of my workout the same. If I start to feel any pain or weakness I'll adjust further...
Looking to the future
Only 8 lbs away from goal, but I'm honestly not in a rush to get there. 190 is a pretty arbitrary number. I'm very happy where I am at now, but could definately lose 10 more. I have pretty much acheived all the goals I set out for in terms of my energy, physical appearance, and overall health, so I have less urgency to lose more. But I do want to get to 190 and reevaluate. If nothing else I want that 10 lb cushion so I never get to 200 again!