Progress Report 3

Hello! And Happy New Year! It’s been a while since I’ve posted a progress report, so here goes:

Data collection #3, November 18, 2015:

Weight – 232.4

Body fat – 27.1%

BMI – 31.4

Data Collection #4, January 16, 2016:

Weight – 231.3

Body fat – 25.2%

BMI – 31.3

The holiday season was trying, per usual, and I did put on some weight. Last week I was back up to 237 lbs, but was able to get back down in just one week. I’ve been doing strong lifts in the gym, and made it a point to make sure I was really digging deep this past week. Adding 2.5 lbs to 5 lbs on each of my sets (each week) has kept me challenged, and really showcased the fact that heavy lifting, and a good amount of healthy fat consumption, can make all the difference during a carb detox/recovery. My weight was up and down since my last progress report, and it’s all due to those couple of carb moments, and slacking off on my intermittent fasting schedule. We’re back on it, though! Get ready for some results 😉

Overall progress since data collection #1:

down 14.2 lbs

down 5.3% body fat

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Progress Report 2

The stall is broken! After sticking to the same workout routine for a smidgen over a year, my body needed a reset of sorts. Here’s the update:

Data collection #2, September 26, 2015:

Weight – 237.9

Body fat – 27.5%

BMI – 32.3

Data collection #3, November 18, 2015:

Weight – 232.4

Body fat – 27.1%

BMI – 31.4

What did I do differently? I started focusing more on lifting heavier weights, and cut out dairy. I’m about 97% dairy-free, and I say this because, if I want dairy… I’m gonna eat, or drink, it. I do miss my heavy cream and cinnamon coffee, but not having it isn’t a huge downer because I prefer my coffee strong, and black… (enter joke and laughter here).

Take us going to the Mexican restaurant for dinner a couple weeks ago for example. The salad I ordered did not list cheese as a topping. Adding extra guac and removing the sour cream, I was a little peeved when the salad arrived and there was cheese! Some sprinkled cheese on top of my salad isn’t the end of the world, so I went on and inhaled the dish anyway. I’m a regular “remove the cheese, please!” person now.

I’ve switched up my weightlifting routine by doing strong lifts. Three times a week, for thirty minutes or more, I do 5×5 – five sets of five reps – weightlifting workouts. I squat, bench press, barbell row, and deadlift as much weight as I can in a safe manner. I hit the gym alone, so I don’t want to push it so far that I need a spotter. Every week I add five pounds to the previous week’s weight. I’ve been doing yoga more frequently as well. I went to my first hot yoga class over the weekend. Not only did I survive and hit all the poses, I had a BLAST. I won’t get too much into that, though, because I’m going to write a separate post on that experience.

Thanks for checking in! And I’ll talk to you all soon 🙂

Progress Report 1

As promised, I have my first month’s results of maintaining a low carb and ketogenic lifestyle; sticking to my only drinking on Saturday rule:

Data collection #1, August 24, 2015:

Weight – 245.5 lbs

Body fat – 30.5%

BMI – 33.3

Data collection #2, September 26, 2015:

Weight – 237.9

Body fat – 27.5%

BMI – 32.3

Now, remember, I lift weights and do body-weight exercises regularly. Weight-loss is not important here, and is just another benefit of the lifestyle. I’m focused on lowering my overall body fat percentage. If I’m being completely honest, my workouts definitely have room for more intensity. I’m getting comfortable with my current routine, so it’s time to mix things up with some new workouts, and slightly tougher yoga sessions. With that being said, expect the next report a couple weeks early! October 17th is Indiana University homecoming, and I will be enjoying some not-so-low-carb-treats on that day, so expect the next report to come in on October 16th. I’ll eat low carb and keto, but I MUST have a couple beers that day with my fellow Hoosiers 🙂