The holidays are over. Winter Break has ended, and I am back to work. I am not smiling in the pictures below, but I am happy with the results of my efforts to cut fat over the time from Thanksgiving to the start of my Winter term. I reached my goal of losing 10 pounds using the RP Diet app. I had hoped to hit 210 lb (a number I have not seen in many decades). I made it to just over 213 lbs, though. The progress track below shows it was a bit up and down, which I wholly expected. (Weight loss is never linear, and the fluctuations reflect a fluctuation in water weight more so than body composition.)
Friday was my testing day. The scale reflects a loss, but how much was fat and how did my lean (muscle) tissue change? I trained throughout the break—with hypertrophy goals in mind—and I followed the RP Diet app as closely as possible. Eating schedules were sometimes off. I did not abstain from alcohol (though still fewer than 12 units per week), and I enjoyed holiday meals and some off-diet snaking. I rarely felt deprived. I made controlled choices.
Even before confirming my results in the Bod Pod®, I knew they would be favorable. My abs were starting to emerge, and I was surprised one squat workout when my lifting belt quite easily slipped into the next hole. (I believe that is two notches down over the process of cutting this fat.) So, here are the results (compared to 12/6/2019 body composition)….
Body weight: 213.46 lb (219.65 lb; -6.19 lb)
% Body Fat: 12.4% (14.5%)
Lean Mass: 187.04 lb (187.78 lb)
Fat Mass: 26.42 lb (31.87 lb; -5.45 lb)
I did this, not to sport a six-pack (keeping them will be much too much work and sacrifice), but to show that the holidays don’t have to mean excessive weight gain. I also did it to show that we can make improvement with minimal effort—even in our 50s. I am learning better nutritional control. Moreover, I am getting more out of my workouts. Progress!
Be your best today; be better tomorrow.
Carpe momento!
