Heavy Weight

Week 24 progress report

Rough week. I got sick Monday night with an extreme intestinal virus. I basically laid in bed from Tuesday until Friday. So I missed my first cardio days in 190 days of training. The break was nice even though I was sick and in pain. No food or stats were logged between Tuesday and Friday, since I was only eating Banana's, Apple sauce and Oatmeal by doctors orders.

Even with the sick week I lost 1 pound brining my weight to 169.8 and my total weight loss to 67 pounds. The "Goal Box" is funky this week still so I am not going to post it until next week when my weight loss normalizes.

Stats for week 24:

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Week 23 progress report

Slow weight loss week only lost .20 pounds this week.  This usually means I am going to have a big weight loss this coming week. I'm just gonna post the stats this week since there is no interesting stats in the "goal box".  Current weight is 170.8 bringing total weight loss to 66 pounds.

Here are the usual stats for week 23:

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Week 22 progress report

Weigh-in this weekend brings my total weight loss to 65.8 pounds. This week I lost 1.8 pounds slightly better than last weeks. Seems now I'm averaging around 2 pounds per week. With how lean I am this is a pretty good loss rate to maintain.

I reached my goal of 170 this week and per my "incremental goal setting" I have updated my new goal to 165. I honestly never thought I would cut down this low. However I am not stopping until I am as lean as I can possibly get.

I changed my sleeping and workout schedule a little bit this week. I normally do cardio at 11am and 11pm I have changed it to 6am and 10pm. I like this schedule a lot more, it breaks my day up less. It was hard changing my wake up time but I have normalized.

Menu has lots of new editions over the last few weeks. I have found some great organic foods that fit nicely into my diet.

The "goal box" is showing I will reach my goal of 165 in 14-23 days.

Here are the usual stats for week 22:

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Week 21 progress report

This week I lost 1.4 pounds bringing my total weight loss to 64 pounds. My current weight is 172.8, two pounds from my current goal of 170 pounds which I should reach in 6-11 days based on the "goal box". I'm feeling pretty good overall. Cardio is harder to do these days because I am in such good shape now it takes 3 times the effort to get my heart rate in the aerobic zone as it did when I started. I play some pretty funny mental games to get myself to the gym every day 7 days a week 2x per day. At this point you have to trick yourself into believing what you are doing is actually not the same thing you have done for the last 350+ workouts haha.

I'm not sure where this weight loss is going to stop. I am hoping I will be happy with my leanness around 165 pounds my body fat is down to 7% which is very low. But I still want to be leaner. I need a break from dieting and exercise however I am not going break my daily routine until  I reach my final goal.

Here are the usual stats for week 21:

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Week 20 progress report

Welcome to week 20 ;) wow have I really been doing this for 20 weeks?

Saturdays weight was 174.2 I lost 2.4 pounds this week bringing the total fat loss to 62.6 pounds. Body fat got down to an amazing 6.5% this week. It fluctuates every day by a point or two but it was cool to see it that low.

I revised my graphs and goals to 170 this week. The "Goal Box" is showing I will hit my new goal of 170 in 8 to 14 days.

Before and After picture day is getting close again, I'm excited to compare my new pictures with last months before and after photos.

I injured my leg sparring this week and had to switch from the treadmill to the stationary bike for a few days to give it time to heal.

Lots of new menu items this week I am really getting creative mixing my diet up to create more variety. I am switching to more organic food sources and trying to eat more berries.

The stats for week 20:

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Week 19 progress report

Big week! I lost 4.4 pounds this week bringing my total weight loss to 60.2 pounds. I'm now 176.6 pounds. After last weeks static weight loss it looks like my body normalized and made up for it.

I am bringing the "goal box" back this week since my stats have finally normalized after a slow start month. The "goal box is now showing positive averages that actually make sense. It's is reporting I will reach my next goal of 175 in a few days. I will likely be setting my next goal to 170 sometime this week when I reach 175. I am really lean right now I am amazed everyday I wake up and look in the mirror.

Joe's Goals updated there reports system with a cool new feature that shows you a summary report for all your goals. I reached 410 workouts Saturday :) Wow...

Here are the usual weekly stats for week 19. The graph is kind of funny this week with a small bump in the trend line.

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Week 18 progress report

Well that was an interesting week. This week I lost only .2 pounds despite being more active than I have been in 18 weeks of training. I had the opportunity to train with a world class fighter this week so I took advantage of it by training 2x per day with him this week. Doing that on top of my normal exercise schedule resulted in up to 5 separate workouts per day. I burned over 2,000 calories a couple of the days. But my weight stayed virtually the same. I don't understand it must have something to do with lactic acid build up or water retention from the extreme exercise schedule.

However even though I did not lose any real weight this week, visually I look much leaner. My bodyfat percentage also dropped significantly hitting 8.2% one day and my lean body mass (LBM) went up quite a few pounds. So outside of the the lack of weight loss there were significant changes.

Here is week 18's stats and logs. (click on the thumbnails below to view the full version)

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Week 17 progress report

2 pounds lost this week taking my total weight loss to 55.6 pounds. Saturday my body fat composition dropped to 9.1%, I have finally hit the single digit bodyfat levels! :) I also reached my goal of 180 this week. I have reset my goal to the next 5 pound increment of 175. Should take 13-16 days to reach 175.

Here is week 17's stats and logs. (click on the thumbnails below to view the full version)

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Week 16 progress report

I have lost 2 pounds this week. Bringing my total weight loss to 53.6 pounds and my current weight to 183.2. According to my goal box I will reach my next short term goal of 180 pounds in 8-11 days.

I am very close to my final goal, I believe my final weight is going to be some where around 175 pounds give or take a few pounds. Once I reach 180 I will re-evaluate and decide where to go from there.

Some interesting stats I added up this week. Amazing actually.

• I have burned a total of 117,423 calories exercising in the last 16 weeks.
• I have logged 350 workouts.
• My total time logged exercising including cardio, core and fight training is
• 12,910 Minutes
• 215 Hours
• 8.9 Days
• My average overall daily weight loss is .47 pounds per day or 3.32 pounds per week.
• I have not missed one single cardio session. Thats right 139 workouts in a row without missing one single time.

I'm anticipating my next before and after photo shoot this Thursday, going to be another dramatic change.

Here is week 16's stats and logs. (click on the thumbnails below to view the full version)

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Week 15 progress report

Week 15 has come and gone. I lost 4 pounds this week bringing my total weight loss to 51.6 pounds and my current weight is now 185.2. Appears after last weeks small 1.8 pound loss I have normalized back to losing nearly a half pound per day.

I have reached my revised goal of 185 and my new goal is now 180. As I said in week 13's progress report I am setting each goal in 5 pound increments until I reach my desired leanness.

Had my BMR retested this week at the Metabolic Institute. My overall BMR has not changed, however my fitness level based on my V02 max has more than doubled. I'm in the best shape of my life right now. My cardio is incredible. I was not aware the human body could push itself to this level of cardio fitness. It's a truly amazing feeling. Much better than simply being muscular. Functional
fitness is the key.

The  Goal box has normalized. My average daily weight loss is nearly over .40 pounds again. It's now showing that I will reach my next goal of 180 in 13-16 days.

I updated my food menu with a few new items this week. Chicken, peanut sauce and long grain rice. Changed a couple of my normal meals up a bit, to add more variety to my eating schedule and reduce processed foods.

I added a new column to the excel weight log this week. LBM or Lean Body Mass while I don't think this field is that accurate using the Tanita scale I have. The scale uses Bioelectrical impedance analysis which is decent way of measuring LBM but has it's flaws. However I am still am interested in the change over time.

Here are week 15's stats and logs. (click on the thumbnails below to view the full version)

Chart	Food Log
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