Backstory
I started the year at 5'9" ~177 lbs and about 22% body fat. I had been weightlifting for a few months, but never tracked any calories consumed, ate out a ton, drank a lot, and never did any cardio.
Around early April I decided to try and drop some body fat and get down to 150 lbs. My birthday was in late June and thought it would be nice ending point.
My Approach
The most important thing for me keeping a positive attitude and having fun through out the process. I saw it as an opportunity to learn new habits, pick up some much needed skills, and keep an open mind along the way. Personality wise I'm also someone who loves diving into stuff, I can't do something only partially, I love immersion and going 100%.
The Process
In mid February I joined /r/orangetheory and started going 1x a week. I almost quit during my first 2 classes, I was absolutely out of shape in regards to cardio. However I stuck it out and things got better, around class 5-6 I really started to enjoy it and saw weekly progress on my tread stats (ex: average speed). Slowly I started running outside of my neighborhood at night.
In late February / early April I started learning how to cook simple meals. My previous cooking experience basically 0, I also never shopped for groceries beyond basic things like cereal. I ate out for most of my meals. I learned how to make omelettes, scrambled eggs, overnight oats, salads, chicken tacos, and a few other 10 minute meals.
I started trying to build a habit of tracking food in MyFitnessPal, eating at home made it way easier. I also tried my best to plan my daily meals every morning. I stopped drinking, and chose healthy options when I went out, I got salmon or grilled chicken 90% when I ate out.
In early June I bought a Peloton, it gave me another cardio option.
Diet wise I wasn't super strict on numbers, I tried to stay between 1500 and 1800 most days, I set MyFitnessPal to 2,000 daily and tried to come in below that on most days. I believe my average was 1892 calories consumed. I made exceptions for special occasions along the way (holidays, easter, father's day, dates, outings, etc) but quickly got back on track the next day.
Ending Pic
Stats
I kept detailed stats using 3 apps:
- Weight App that came with my scale
- Calories eaten using MyFitnesPal
- Calories Burned and Exercise using Apple (Watch + Health)
| Date | Weight | Calories In | Burned | Exercise Note |
|---|---|---|---|---|
| Fri 06/24 | 150.8 | 2,505 | 2,337 | Peloton (255 cal) |
| Thu 06/23 | 149.8 | 1,742 | 2,336 | Peloton (216 cal) |
| Wed 06/22 | 150.3 | 1,803 | 2,324 | Peloton (127 cal) |
| Tue 06/21 | 150.5 | 1,621 | 2,160 | Dance |
| Mon 06/20 | 151.2 | 1,824 | 2,469 | Peloton (240 cal) |
| Sun 06/19 | Traveling | 2,191 | 2,526 | Peloton (232 cal) |
| Sat 06/18 | Traveling | 3,073 | 2,721 | OTF (558 cal) |
| Fri 06/17 | 151.9 | 1,999 | 2,697 | Run (48 min, 295 cal) |
| Thu 06/16 | 151.8 | 1,606 | 2,284 | Peloton (196 cal) |
| Wed 06/15 | 152.2 | 1,570 | 2,509 | Run (30 min, 331 cal) |
| Tue 06/14 | 151.7 | 1,732 | 2,486 | Peloton (185 + 178) |
| Mon 06/13 | 152.1 | 1,609 | 2,167 | Rest |
| Sun 06/12 | Traveling | 1,531 | 2,456 | Peloton (246 cal) |
| Sat 06/11 | Traveling | 2,800 | 2,873 | Run (20 min, 219 cal) |
| Fri 06/10 | 152.3 | 2,155 | 2,504 | Peloton (182 + 155) |
| Thu 06/09 | 152.9 | 1,675 | 3,174 | OTF (611), Peloton (243) |
| Wed 06/08 | 153.7 | 1,842 | 2,670 | Peloton (185 + 257) |
| Tue 06/07 | 153.8 | 1,650 | 2,685 | Peloton (197 + 174) |
| Mon 06/06 | 153.9 | 1,561 | 2,280 | Rower (40 min, 303 cal) |
| Sun 06/05 | 154.0 | 2,181 | 2,616 | Rower (42 min, 370 cal) |
| Sat 06/04 | 154.6 | 1,661 | 2,351 | Rest |
| Fri 06/03 | 154.6 | 2,260 | 3,023 | OTF (485 cal), Run (22 min, 282 cal) |
| Thu 06/02 | 155.3 | 1,704 | 2,112 | Rest |
| Wed 06/01 | 156.2 | 1,988 | 3,208 | Run (35 min, 390 cal), OTF (572) |
| Tue 05/31 | 156.1 | 1,695 | 2,159 | Dance |
| Mon 05/30 | 156.5 | 2,084 | 2,729 | Spin (55 min, 486) |
| Sun 05/29 | 157.6 | 2,069 | 2,245 | Rest |
| Sat 05/28 | 156.3 | 2,498 | 3,035 | Run (45 min, 388 cal), Spin (55 min, 506 cal) |
| Fri 05/27 | 155.5 | 1,735 | 2,885 | Run (25 min, 278 cal), OTF (552 cal) |
| Thu 05/26 | 155.9 | 2,051 | 2,256 | Rest |
| Wed 05/25 | 156.8 | 1,644 | 2,675 | Run (33 min, 372 cal) |
| Tue 05/24 | 158.1 | 1,645 | 2,120 | Dance |
| Mon 05/23 | 157.9 | 2,141 | 2,471 | OTF (748 cal) |
| Sun 05/22 | 159.8 | 2,223 | 2,600 | Run (15 min, 194 cal) |
| Sat 05/21 | 157.8 | 1,900 | 2,306 | Rest |
| Fri 05/20 | 160.6 | 1,878 | 2,527 | Run (37 min, 366 cal) |
| Thu 05/19 | 160.1 | 1,786 | 2,157 | Rest |
| Wed 05/18 | 159.9 | 1,968 | 2,736 | OTF (460 cal) |
| Tue 05/17 | 161.4 | 1,648 | 2,341 | Dance |
| Mon 05/16 | 162.4 | 1,595 | 2,033 | Rest |
| Sun 05/15 | 158.8 | 1,750 | 2,433 | Run (13 min, 174 cal) |
| Sat 05/14 | 161.7 | 2,400 | 2,983 | OTF (625 cal) |
| Fri 05/13 | 161.8 | 2,400 | 2,453 | Rest |
| Thu 05/12 | 160.3 | 1,620 | 3,178 | Run (22 min, 246 cal), OTF (561 cal) |
| Wed 05/11 | 162.5 | 1,671 | 2,874 | Run (31 min, 316 cal), Run (20 min, 231 cal) |
| Tue 05/10 | 162.3 | 1,648 | 2,356 | Dance |
| Mon 05/09 | 162.7 | 1,850 | 3,199 | OTF (788 cal) |
| Sun 05/08 | 164.7 | 1,619 | 2,919 | Run (23 min, 300 cal) |
| Sat 05/07 | 164.7 | 1,557 | 2,223 | Rest |
| Fri 05/06 | 163.5 | 2,000 | 2,366 | Rest |
| Thu 05/05 | 164.1 | 1,725 | 2,506 | Run (31 min, 326 cal) |
| Wed 05/04 | 164.6 | 1,444 | 2,900 | Run (40 min, 439 cal) |
| Tue 05/03 | 164.2 | 1,718 | 2,544 | Run (33 min, 276 cal), OTF (384 cal) |
| Mon 05/02 | 164.0 | 1,819 | 2,563 | Run (32 min, 298 cal) |
| Sun 05/01 | 163.4 | 1,689 | 2,432 | Rest |
| Sat 04/30 | 162.8 | 3,000 | 3,040 | OTF (735 cal) |
| Fri 04/29 | 163.3 | 2,000 | 2,181 | Rest |
| Thu 04/28 | 163.8 | 1,447 | 2,365 | Rest |
| Wed 04/27 | 165.2 | 1,663 | 2,847 | OTF (788 cal) |
| Tue 04/26 | 166.8 | 1,668 | 2,507 | Dance |
| Mon 04/25 | 167.2 | 1,941 | 2,251 | Rest |
| Sun 04/24 | ??? | 1,809 | 2,927 | OTF (639 cal) |
| Sat 04/23 | 165.6 | 2,448 | 3,047 | OTF (832 cal) |
| Fri 04/22 | 166.3 | 2,174 | 2,186 | Rest |
| Thu 04/21 | ??? | 2,053 | 2,918 | OTF (556 cal) |
| Wed 04/20 | 166.9 | 1,884 | 2,799 | OTF (538 cal) |
| Tue 04/19 | 166.5 | 2,143 | 2,312 | Dance |
| Mon 04/18 | 168.2 | 1,705 | 2,963 | Run (28 min, 373 cal) |
| Sun 04/17 | 169.1 | ??? | 2,477 | Run (32 min, 391 cal) |
| Sat 04/16 | 169.8 | ??? | 2,360 | Rest |
| Fri 04/15 | 168.0 | ??? | 2,726 | Run (32 min, 380 cal) |
| Thu 04/14 | 170.4 | ??? | 2,737 | Run (33 min, 395 cal) |
| Wed 04/13 | ??? | ??? | 2,439 | Rest |
| Tue 04/12 | 170.3 | ??? | 2,526 | Dance |
| Mon 04/11 | ??? | ??? | 3,106 | Run (32 min, 391 cal) |
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/vkz9vf/success_170_lbs_to_150_lbs_20_lbs_loss_in_11/
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