Yesterday was the monthly weigh in. The results were good, but below what I needed to ensure I would be at or below 280 by the time of my trip to Bellingham. I weighed in at 285.4 pounds. That’s 7.6 pounds down from last month’s update. A solid amount, but unfortunately it drops me just below averaging 10 pounds a month. Not a complaint, just an observation. My body fat percentage was 39.0% so I’m carrying 111.3 pounds of body fat. Last month I was at 40.3%, amounting to 118.1 pounds, a difference of 6.8 pounds. Muscle mass came in at 26.7% for a total of 76.2 pounds of muscle. Last month it was 25.9%, totally 75.9 pounds, for a gain of .3 pounds of muscle. That doesn’t sound like a lot but considering my usual method of exercising is walking with just a small amount of body weight exercise I think that’s pretty good. The remaining pound of difference, give or take, comes from lost water weight.
As for exercise I think I could be doing a little better but I wouldn’t call my performance bad. I get in at least one exercise session a day, and manage to close my 30 minute exercise ring half the time and get over half the ring 90% of the time. There were also a number of those full ring days where I actually went well into a second ring. Another fact to keep is for whatever reason my Apple Watch is widely inconsistent on counting exercise time. To reliably count it I need to have the exercise app tracking an activity. So there were plenty of times I was getting a walk in that didn’t get reflected in the numbers because the watch didn’t view it as exercise. Next month’s goal is to have at least 75% of the days be closed rings.
Food tracking wise I again have to report poor progress. The food tracker requires inputting specific food amounts which requires weighing. I just haven’t devoted the time in preparing meals to do the weighing. I know I should but I get busy and don’t get it done. Not making excuses but I think it’s also because as long as I’m following the basic keto guidelines in what I eat and I’m making progress, good progress even, I just haven’t prioritized this because it isn’t “essential”. But I also remind myself that I have no way of knowing how much better I could be doing if I were to optimize my performance by including more accurate tracking.
And finally it’s picture time. The top picture is this month’s progress pic, and each picture below it is going back in time. The split image ones are my progress pics each month going backwards. The one of me in the shorts and grey USA t-shirt was just a happy pic for me to take. The shorts are waist size 48 and they fit comfortably enough to wear. At one time I wore a size 60 waist, so progress. The one in the Flash t-shirt would be my “starting pic” which was actually a week or so after I started because I hadn’t thought to take one on day 1. And the last pic of me in the black jacket goes back to 2013 when I was heavier still. Don’t know if that was at my heaviest, which was 380 pounds, but it was close if not that. When I see today’s progress pic and look all the way down at that it amazes me just how much progress I’ve made. But there’s still a ways to go, and I’m confident I’ll get there. Thanks for support and I’ll see you next month.
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