Mike’s Countdown to 195: Week 24

Welcome to Week 24 of me publicly broadcasting my goal of getting down to 195 pounds every Friday until that goal is accomplished.

Quick History Of How I Got Here

2010 – Early 2015
  • Used weight training to lose 80 pounds of fat and maintained a healthy weight around 205-210 pounds based on home/work lifestyle.
  • 2015 goal to lose 15 pounds of fat that would equate to about 195 pounds (if no muscle loss)
  • Challenged myself to get to 195 during 2015 Holiday Seasons (hardest time for me to lose weight)

 

First Six Weeks November – December 2015

 

Post Holiday/Winter Time Blues

 

Most Recent

**DISCLAIMER**:
Michael could easily lose 10+ pounds of weight in a week just by going on a unhealthy super low carb diet or dehydrating himself of water. That’s not what this countdown is about! This is about fat loss not weight loss! There is a BIG difference between those two!

Truth be told, Michael doesn’t care how much he weighs. The real stat that matters to him is his waist. That’s the measurement that tells the real story about his health/fat loss. One of Michael’s other goals was to have a consistent 34.5” or smaller waist size. Since waist measurements aren’t as sexy as weight loss, he decided to focus on the scale for these countdown weeks, while looking at the waist as a secondary (but way more accurate) measurement.


WEEK 24: April 22 – 28 2016

April 22nd Stats
Scale Weight: 199.0 pounds
Waist: 33.3 inches

Week 24 Main Goals

  • Drop scale weight from 199 to 198.5 pounds
  • Maintain a waist size less than 34 inches
  • 30-60 minute walks 2-4x a week
  • Increase daily activity (especially during fasting period)
  • Eat about 1776 calories a day on my off days
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 160 grams Carbohydrates
      • 39 grams Fat
    • Eat about 2556 calories a day on my off days
      • For my fat loss/muscle maintenance goals that ideally breaks down to:
        • 224 grams Protein
        • 288 grams Carbohydrates
        • 57 grams Fat

 

Observations & Challenges

Joint Pain

I noticed that my left shoulder had been acting up. I took dips out of my workout plan this past week to see if that was causing the pain. On my chest day, I experienced that same shoulder pain while doing incline bench presses.

I conclude that I will need to do more stretches and take out upper body pressing exercises that cause pain. dips, incline presses and overhead shoulder presses seem to be the main culprits. I haven’t noticed as much pain in doing bench presses, but I will evaluate again next week.

The majority of the pain comes from my left clavicle/deltoid area. Once the left area heals and I gain mobility back, I will add strength training back to that area.

Sleeping

I slowly started a bad pattern of going to bed later each night. To make up for this later bedtime I would get up later in the morning. I’ve had too much going on in my head and been letting that keep me up.

If I’m going to meet my goal, I know I need more than 7 hours of sleep. I just got to step up and be consistent.

Eating

I overate this past week. I just was not as disciplined as I normally am. I accept it. You hate to have weeks like this, but it is what it was. I let too many cookies sneak into too many days in a row.

I know better. If I’m to make it to my final goal, I have to overcome my late night and weekend demons. You’ll see what I’m talking about in my food journal.

One of my proudest moments was making homemade protein ice cream.  I thought it was going to be a major failure but was pleasantly surprised with the taste and quality of the final product.  I’ll be sure to share the recipe next time I make it.

Food Journal

Here are my honest food stats for the week:

Mike's Diet Journal Entry for April 22 2016

Mike's Diet Journal Entry for April 23 2016

Mike's Diet Journal Entry for April 24 2016

Mike's Diet Journal Entry for April 25 2016

Mike's Diet Journal Entry for April 26 2016

Mike's Diet Journal Entry for April 27 2016

Mike's Diet Journal Entry for April 28 2016

End of Week 24 Stats: April 29th 2016

  • Scale Weight: 200.0 lbs (1 lb gained from previous week)
  • Waist: 33.8 inches (0.5 inches gained from previous week)

 

This is what happens when you go over your calories for the majority of the week. The final number of 200 makes the week look better than it was.  Due to my carb cycling I was hovering around 204 for most of the week until Thursday’s lower carb day.

I’ve spent over 24 weeks figuring out how many calories it takes for me to lose fat. All I got to do is stay below the numbers I came up.

Nothing complicated on paper. It just takes incredible discipline to pull it off. That’s what separates being average from being great!

Upcoming Week 25 goals:

  • Drop scale weight from 200 to 198.5 pounds
  • Maintain a waist size less than 34 inches
  • 30-60 minute walks 2-4x a week
  • Increase daily activity (especially during fasting period)
  • Eat about 1676 calories a day on my off days
    • For my fat loss/muscle maintenance goals that ideally breaks down to:
      • 195 grams Protein
      • 138 grams Carbohydrates
      • 37 grams Fat
    • Eat about 2556 calories a day on my off days
      • For my fat loss/muscle maintenance goals that ideally breaks down to:
        • 224 grams Protein
        • 288 grams Carbohydrates
        • 57 grams Fat

24 Weeks Down……5 Pounds to Go ….Waist goal achieved and now must be maintained!

April 2016 has come and gone.

I’ve been doing this countdown long enough, its time to make May 2016 the month I get to 195!

Think I can do it?

Tune in throughout May 2016 for (hopefully) the final weeks of the countdown!