Ok here we go, the first 30 days of the 90 day challenge are done as is Week 4.
Things are definitely heading in the right direction…
- Weight – 259.4 lbs (4.2 lbs lost, 6.8 lbs lost total)
- BMI – 34.4 (.4 lost, .9 lost total)
- Waist to Hip Ratio: 1 (remained the same, .02 lost total)
- Body Fat – 19.6% (.4% lost, 2.7% lost total)
- Chest – 46.25″ (.75″ lost, .25″ lost total)
- Arms – 15″ (remained the same, 1″ gained total)
- Hips – 47″ (.5″ lost, .5″ lost total)
- Waist – 47″ (.5″ lost, 1.5″ lost total)
- Thighs – 26.5″ (.5″ lost, nothing lost/gained total)
- Calves – 17″ (.5″ gained, nothing lost/gained total)
- Forearms – 12″ (remained the same, nothing lost/gained total)
- Shoulders – 51.5″ (.5″ lost, .5″ lost total)
- Neck – 17″ (.5″ gained, nothing lost/gained total)
(I realized that I had measured my neck in 3 different spots over the last month so I’m pretty sure my neck has remained the same)
Overall I am happy with those results. My weight is down, my waist is smaller and I moved in the right direction in almost every category and if I didn’t move in the right direction in an area, it remained the same.
Now looking back at some of the stuff I said at the beginning of this blog.
A BMI between 25-30 indicates you’re overweight and anything over 30 is considered obesity. So according to the numbers I’m still considered obese. Big whoop. (remember this is the least accurate way to tell if you’re fit or healthy)
A waist to hip ratio goal is to be under .92. I’m heading in that direction so no worries there.
Body Fat percentage doesn’t have a specific goal, but in order for your abs to be visible (6 pack) they start to show around 12%, so still a way to go, but heading in the right direction.
With my progress photo I was really able to tell the difference in my side photo. I’ve “evened out” so to speak and things are starting to look better.
In closing, some things I noticed this first 30 days:
Missing a workout is not the end of the world, things remain the same so if I want to continue to see progress I can not miss a workout, but if I miss a day, make sure to get right back at it. I missed Friday’s workout due to the weather, and not in the normal sense… It had snowed on Friday and it wasn’t that bet, but a lot of people thought it would and I would have had to fight through traffic and “idiot drivers” all while trying to drive my new car that I had for 24 hours. (Didn’t know I had a new car? Maybe you should like my “I Ain’t Evah Gonna Stop” page on facebook as I do updates on there as well http://www.facebook.com/iaintevahgonnastop )
Staying on an eating routine is difficult, but it can be done. Over the last 30 days I only went over my 2200 calorie diet 3 or 4 times and that includes cheat days.
Don’t be afraid to increase weights on weight lifting. What I would do is keep track of what weight I was lifting on average. Then whatever the average was, I would go “one step up” based on the weights I could use. Here’s an example:
On the wide-grip lat pull down this week, I did 4 sets of 8. I tried to do 160 lbs, but after the first 2 sets I started to feel it so I decreased it to 150 lbs (the weight rack is in increments of 10 lbs). So that means I did a total of 4,960 lbs and 32 reps. So I divided 4960 by 32 (4960/32) which equals 155 lbs. So next week I will start at 160 lbs and try to go all 4 sets and I will continue to start with 160 until the average reaches 160. Make sense?
I had a few people reach out to me during this first 30 days and tell me that they too were going to try to challenge themselves or they just wanted to tell me how cool it was I was doing this or to just say good luck or congratulations. All of the comments have meant a lot to me, so please continue to help me reach out to more people. I have the facebook page that I mentioned earlier and I can be followed on twitter @isaaklown. Use the #iaintevahgonnastop hashtag on twitter with your victories you’ve had in defeating your villain and I will continue to do so.