Challenge 1 Week 12 Recap 02/06/12

Countdown: 0 days!!!!


                 Week 2                                 Week 12
I completed my challenge and all was a success.  I am very proud of myself.  My final weigh in was 244 lbs and my belly was 46" and my body fat percentage was 27.3%.  Do I have a six pack?  No.  Did I transform?  Yes, both physically and mentally, but there is more on the physical that needs to be done.  It's about progress, not perfection, and that it is.  I lost 26 lbs of fat and gained 5 lbs of lean mass, with a net scale difference of 21 lbs lost.  Below is a recap of my numbers.

Week	Date	Weight	Waist	BF% Omron Monitor	Lean Mass	Fat
START	11/14/11	265	53.00	35.00%	172.25	92.75
12	02/06/12	244	46.00	27.30%	177.388	66.612
Goal	02/06/12	240		17.50%	198	42
Actual	02/06/12	21	7.00	7.70%	5.138	26.138

Here is a chart that shows my progression on cardio for those who feel like I did when I started, I couldn't even fathom running!  I was so aerobically out of shape, I almost wanted to cry.  It's possible, just stick with it!

	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	19	20
1	3	3	3	4	4	5	3	4	4	5	3	4	4	5	3	4	4	5	5	3
4	3	3	3	4	5	6	3	4	5	6	3	4	5	6	3	4	5	5	6	3
8	3	3	3	4	5	6	3	4	5	6	3	4	5	6	3	4	5	5	6	3
12	4	4	4	5	6	6	4	5	6	6	4	5	6	6	4	5	5	6	7	4

Week	NOTES
1	I was so winded, omg!
4	Still challenging.
8	On the 4 and 5, I was doing 30 seconds on 4 mph and the other 30 seconds on 5 mph.
12	Actually feel like I can run again!

  Goals, I went in with none numerically, but had two that I had in mind:

• Make it to the gym to workout
• Eat nuritiously

Once I conquered those a few weeks in, my goals expanded to more physical goals:

• Lose 25 lbs and be at 240 lbs.
• Reduce my body fat percentage in half from 35% to 17.5%
• Maintain my muscle mass
• Lose as much fat as possible
• Fit into my 38" pants

My 38" pants fit again, but want the handles gone now.  I didn't meet my weight or body fat percentage goals, but came close on the weight.  As I have done more research on body fat percentages, it's apparent that I may have been a little too optimistic with how much fat I would be able to lose.

I have decided to continue on with my challenge and skip the active rest.  I am going to continue with my focus on fat loss until I can reach 240 lbs while maintaining my current muscle mass utilizing BFL and the Husssman Fitness max cardio tweak.  Once I have reached this goal hopefully in a few weeks, I will most likely then switch back to the BFL straight to the book and focus on gaining some lean mass for about 4 weeks, then reassess where I am at and adjust the remaining time likely for additional fat loss.

My immediate goals for challenge two are based on my last challenge numbers.  I understand that fat loss is not linear and I may not see the same results, but it gives me a number to shoot for.

• Weigh in on the scale at 223 lbs
• Lose 26lbs of fat
• Gain 5 lbs of lean mass
• Measure in at18% body fat
• Be able to complete my HIIT intervals at a 4,6,6,7 mph pace.  This will lead into a future goal of running a decent paced 5k in the spring/ summer.
• Sleep a minimum of 8 hours
• Be at the gym at 0600 hrs EVERYDAY

I am going to continue on with my blog, as it has helped me through this process and I really hope that it has been of some benefit to someone out there.  Let me know if it has, would help motivate me ;)

PS: Challenge 2 is officially on its way, it started with my HIIT and extended tweak this morning :)