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I know the Holiday season is a weird time to start this, but I basically just got sick of staying on a plateau with as much as I work out and decided to do it.
As I said I work out 5-6 days a week, sometimes twice a day when I double up on cardio and strength training. Eat very healthy 6 days of the week, with a cheat day, that I often overdue.
I decided to use the Lose-it site/app that Ben uses, with a target of 1.5 pounds per week. It was apparent very quickly, how off I was in portion control. An example is I have Egg whites with fat free Feta cheese every day for breakfast. After starting to measure 2 actual Egg whites vs. just pouring them into a pan from the container, I realized I had actually probably been eating 5 or 6 before. The difference in 1 week has been amazing, with no changes at all to my workout routine.
Goals:
Weight: 190 (I am 6' tall and have an above average frame)
Body fat: 21-22 % (For a 50 year old man, fit/fair is 23-26%, slim/healthy is 20-23%)
I set the Lose it site goal for weight loss of 1.5 pounds a week, which puts me at my target weight on March 9th (my Birthday)
Monday December 16th
Weight: 208.0
Body Fat: 25.2%
Muscle Mass: 33.6%
(Scale also does bone density and water weight %, not concerned with those as much)
Monday December 23rd
Weight: 201.2 (- 6.8)
Body Fat: 24%
Muscle Mass: 34%
Adjusted goal date: February 14th
The Lose it site has been an invaluable resource and it is amazing how much insight it has given me. A perfect example is yesterday when my planned cheat meal of Sushi, turned into Red Robin, which totally obliterated my calorie budget for the day by noon. I weighed in yesterday at 202.8 and normally I don't work out on Sunday, so I would have had my normal dinner and ended up about 500-600 calories over for the day and weighed around 204 this morning.
With the app, to get back to my adjusted calorie budget I had to do two 45 minute cardio sessions and cut my dinner down to a green drink of 2 cups spinach, 1/2 an Apple and 3 almonds (82 calories). So, even though I knew my issue, this was total in your face proof, I was able to adjust as needed and it paid off in a loss of 1.6 pounds, despite the completely crappy lunch.
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