Week 4 of 12: One Month Progress Report!

August 4, 2013 § Leave a comment

4.8.12Scale weight = 248, which means that I haven’t lost any weight.  In fact, I’ve gained 1.4 pounds in the last month and I’m about to tell you why I couldn’t be more excited about it!  I was going to wait for Week 6 to share results but I couldn’t.

The scale is a liar!  

When I started this quest, I was convinced (by average media sources) that I was grossly obese because I weighed 255 pounds with a height of 5′ 10″.  When I did my initial body composition test, I realized that I was not obese but merely had an average but higher that optimal body fat percentage.  This discovery was liberating to me!  It freed me from watching the scale and using my weight as the only source of information to determine my level of health!  Now, I really don’t care if I ever loose an ounce of scale weight again.  My main concern now is achieving and maintaining a healthy level of body fat around 8-10%.

Lifting weights

It’s amazing what kind of changes the human body can make in only one month!  I’m not talking about the kind of changes you see in magazine ads but changes that you can feel within yourself.  In fact, I was tempted not to post progress pics because the changes in my body are really not that visible yet but I can definitely feel what’s going on.  I feel thick and strong.  When I push my shoulder blades together I feel a meatiness that wasn’t there before.  I feel my lats under my arms.  My muscles have taken on a hardness that I haven’t known for decades.  Visually, I’m noticing curves and bulk that weren’t there before.  As a teenager, even though I was fit, I was small.  I entered the Air Force at the age of 19 weighing 165 pounds.  The thought of being a big, well muscled middle aged man is really cool!  It’s all very exciting!  


While there have been times in my life that I worked out regularly, this is the first time that I have focused my nutrition on growing muscle and burning fat.  Even as a teenager, I didn’t have a nutrition plan.  I ate what was provided to me by my parents and when I joined the Air Force I ate what was on their menu.  For the last quarter of a century I’ve been flying by the seat of my pants, eating what I felt like and my body reflected what I ate.  Eating with a purpose is allowing me to change my shape to something much more pleasing to the eye and to the touch.  This nutrition plan has also improved my health greatly!  My blood pressure has been dropping.  I’ve been able to stay off of my acid re-flux medicine since June 7th.  And, I’m hoping that when I see my doctor toward the end of this month, we can make some adjustments to my medications.  Ultimately, I want to be free of them.  


Day One

Day One


Day One:

Scale weight = 246.8 pounds

Body-fat % = 22.4%

Fat weight = 55.3 pounds

Lean body mass = 191.5 pounds

Waist = 48″

Legs = 25 3/4″

Arms = 15″


Week 4 Week 4:

 Scale weight = 248.0 pounds

 Body fat = 16.9%

 Fat weight = 41.9 pounds

 Lean body mass = 206.1 pounds

 Waist = 44 1/2 “

 Legs = 26″

 Arms = 15 7/8″





 That’s fat loss of 13.4 pounds and a lean body mass gain of an astonishing 14.6 pounds!  Do these measurements seem extreme?  I thought so, but I have been taking these measurements every week and they are consistent from week to week so I am not going to question their accuracy.  I’m just going to press forward.  

 Can you see any difference?  Feel free to comment.



For more information about the system that I am following go to fatlosslifestyle.com




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