Last year I got a bit chonky...

Last year I got a bit chonky 

I put on 15 lbs.

In all respects, 2023 was awesome - epic family fun, adventures, and memories! Except, I mighta had too much fun.

BLUF: Fitness is a continuous journey. There are ups and downs. It never really ends. We simply continue striving to make progress from whatever point we start.

Facts:

I was at my leanest in early Feb:

172 lbs

16% body fat (PBF)

82 lbs of skeletal muscle mass (SMM)

At that point, I had recovered from holiday indulgences and was in full swing with ruck training for the Grand Canyon and Tough Ruck. Less focused on strength and muscle mass.

I was at my chonkiest on the last day of the year:

187 lbs

21% PBF

85 lbs SMM

After Tough Ruck, I refocused on getting strong. It worked. By the fall I was lifting more than I had in 30+ years - injury-free.

But I'm not loving how 21% PBF feels. And concerned about my visceral fat.

Disclaimer: I get it. Millions of humans would kill to be at 21% PBF. My little sob story may seem superficial and self-absorbed to them. Please forgive me if that includes you. Much respect for all who are contending with obesity or struggling to lose weight. That struggle is real.

What's next? Be leaner. But preserve as much SMM and strength as possible.

2024 Goals:

15% PBF

82+ lbs SMM (muscle loss is inevitable when trying to get this lean)

Maintain 300+ lb Deadlift (it’s a challenge to preserve top-end strength while getting lean)

How am I going to do it?

Consumption:

  1. Abstain from alcohol

    • It disrupts my sleep

    • Lotsa empty calories

    • Undermines my self-control

  2. Protein first - 215g per day

  3. 4+ servings of veggies and 1 of fruit per day

  4. Eat slowly and stop at 80% full

  5. Try to eat dinner early and go to bed a little hungry

  6. Track calories and protein

  7. Only calorie-free drinks - water, black coffee

Expenditure:

  1. Train 6 days per week - 60+ min

    1. 3 Strength

    2. 3 Aerobic Zone 2

    3. 2 Work Capacity (will double up)

  2. Walk outside 30+ min every day to supplement training and wear a ruck or weighted vest as much as possible

  3. Adjust my program to build more muscle mass - more reps, slightly lighter loads, more frequent lifts (this has the added benefit of burning more calories during and after training)

Life:

  1. Prioritize and optimize sleep - goal is 8+ hours per night

  2. No weeknight TV - better family time, read more, get to bed earlier

  3. Use a habit tracker to chart progress and boost accountability

✓Some of this stuff is easier than others. I LOVE training hard so that's not a big deal. ✓Abstinence has been easy somedays, less so others.

✓I'm doing much better eating slowly and stopping before I'm stuffed.

✓I'm sleeping much better without alcohol.

✓Skipping TV is easy. It’s mostly rubbish, so I don't feel like I'm missing out on anything.

So far, two weeks into the year, I'm on track and building momentum.

My plan is similar to the many that we build for our healthspan coaching members, both local and online.

If you're not in a place that you feel good about, maybe we can help.

You are stronger than your excuses and we are here to help you live up to that.

Paul Reilly