Goal: achieved. The duck shirt is back.
Dunk tank results:
- 17.7% body fat, down from 18.5.
- 186.4 pounds, down from 190.6.
That’s “optimum health”. The only benefit to be gained from losing more weight is “cosmetic”. Perfect. The last time I weighed this much I was training 15+ hours a week. Now it’s about three. I just eat less doughnuts, and more vegetables.
Except what’s weird is in that four pounds of lost weight was two pounds of muscle. Bali said I must have really been restricting my calories, but I wasn’t. This was a much less strict challenge than last time, just a little bit more conscious than usual about my food intake, limiting sugar, dairy, bread, etc. but not eliminating entirely.
The main thing I did this time around was exercise six days a week. I’m only able to go to Fitwit twice in a week, and added four more days of the 7-minute workout to see what happened. It’s been great getting in some physical activity every day. Seven minutes doesn’t seem like much, but it feels good and I feel like I’m achieving something. Maybe by increasing workout frequency, I was upping my calorie needs, and that’s what caused muscle loss?
Whatever the weight, I’m definitely stronger now than when I began the month, so that’s good. And maybe I’ve solidified some of the good diet things I was doing, and picked up another good habit or two, like a salad at lunch, or only two slices of pizza, or an apple instead of chips. Seems impossible, but it’s true.
It’s cool to see the long term improvement too. I’m down nearly seven points of body fat since beginning the first challenge in April. And I’m the same lean weight now as I was then. So technically, I haven’t lost any lean weight this year, but 17 pounds of fat. (Wait, what? Yeah, I’ll take that. Winning!)
I’m also encouraged to see that between the two challenges this year, I gained lean weight while also continuing to lose fat. Seems my every day diet and exercise are working. I guess the takeaway for me is make small changes, and keep it up.
Thanks, team. Thanks, Fitwit. Here’s to old shirts and new pants.