291 → 258 → 225: Charting My Transformation
/291 → 258 → 225: Charting My Transformation
32.1 Pounds Down in 96 Days
On June 29th, 2024, I stood on the scale during a doctor’s visit, weighing 291 pounds. Fast forward to September 26th, and I’m now at 258 pounds— 32.1 pounds lighter in just 96 days. My goal? To reach 225 pounds by the first quarter of 2025, and I’m well on track to hit, also make weight ;) I anticipate being 243 pounds by December 31st.
Here’s What a Typical Day Looks Like:
I’m usually in bed by 9:30 PM the night before, which gives me a good night’s rest. My mornings start at 5:00 AM with 15 minutes of meditation, followed by 18 oz of water to get hydrated before I head to the gym. I either use the gym in my building or walk 0.4 miles to Planet Fitness. However, I want to drop Planet Fitness and add the YMCA to my routine. With the YMCA, I can incorporate an indoor track, swimming laps in their pool, free weights, and more comprehensive weight machines. They also offer a variety of classes to mix things up. "Run. Lift. Crunch. Bike. Swim." My workout week consists of three full-body strength training sessions, each lasting 45-60 minutes, along with daily cardio— usually walking for at least 60 minutes. On non-gym days, I stay active by hiking at Crowder’s Mountain, Salem Lake, or walking the Charlotte Greenway. No days off.
Mindful Eating and Drinking
I’ve also made some big changes to my diet. Since August, I’ve been following a meatless diet, focusing on fish, eggs, cottage cheese, beans, sweet potatoes, and plenty of fresh veggies. I also juice fresh fruits daily, starting my morning with an 18 oz cold-pressed juice that breaks my fast. My current favorite? Beet juice, made with my Nama J2. I also incorporate whey protein into my day— no shakes tho', just the powder in water for 24 grams of protein per scoop.
Caffeine and alcohol have taken a backseat. I’ve reduced my coffee intake to about two cups per week, and when it comes to alcohol, I only have about two glasses of red wine a month.
Intermittent Fasting and Hydration
Intermittent fasting has been a game-changer for me. I follow the 16:8 method, starting at 5:00 PM, which aligns perfectly with the end of my workday. This routine signals to my body that the day is done. In November, I plan to switch things up with an 18:6 fasting window to continue pushing my body’s limits and a return to a semi-vegetarian diet, eating mostly plant-based foods while also allowing for some meat and animal products.
Hydration is key, and I’ve upped my water intake significantly thanks to my Larq Pure Vis Water Pitcher and Filtered Water Bottle. I’ve completely eliminated bottled water and now drink more water. Plus, with the Larq app, I can track my water intake to stay accountable.
Tracking Progress with Tech
I rely heavily on technology to keep me on track. I wear an Apple Watch Ultra1, which tracks my fitness, sleep, and even oxygen levels. Here’s a breakdown of the apps that keep me focused:
ChatGPT: Helps me calculate macros for my meals.
My Macros+: For food and macro tracking.
WaterMinder & Larq: To track my water intake.
Apple Health/Fitness: General health tracking.
Oak: My go-to mindfulness app.
Zero: Tracks my fasting start and end times.
Withings: For precise weight measurements, body composition, and more.
Gyroscope: The ultimate app that pulls everything together, giving me a beautiful, holistic view of my health and progress.
All of this has helped me stay focused, consistent, and motivated as I continue transforming. I’m looking forward to getting down to my fighting weight and hitting my targets, I'm also looking forward to getting to my goal weight.
I Remain,