Coming Out of Quarantine LEANER than I went in
“I’m not a doctor” -Coach Greg
(P.S. If you don’t know who he is, click the link and watch a couple of his videos. You will be addicted)
In December 2019/January 2020, I decided to go to GNC and do an InBody scan. InBody scans are an easy way to analyze body composition, including water weight and body fat percentage.
The reported accuracy of these scans is 98%, which means the results can be 2% higher or lower than your actual body fat percentage. That's pretty good if you ask me.
Here’s a quick breakdown for each of my results.
For reference, I am 5’6”
11 November 2019: 174.4 lb, 31.9 PBF (percent body fat)
01 January 2020: 173.1 lb, 29.9 PBF
14 February 2020: 169.1 lb, 28.3 PBF
01 June 2020: 153.0 lb, 23.8 PBF
12 July 2020: 151.6 lb, 22.3 PBF
I had pure intentions of going roughly every month to check my results, but, life happened (and by "life," I mean quarantine) so I didn’t go until May. I also am planning on going sometime in the near future and will post those updates when they come!
I've never posted about my fitness life on Instagram, but what do you think? Do you want me to share my favorite fitness YouTubers, Instagrammers, Crossfitters, etc?? Drop a comment!
How I Got Here
Let me start with a couple of things. I’m not special. My results are not special.
Anyone can do what I have done, and honestly, a lot of people have done far more impressive body changes than I have.
Let’s start from the beginning.
I was in severe denial that I was overweight because I was still relatively fit. I could run decently and keep up with my peers with other physical tasks, so I never thought twice about my weight.
But I was curious if I was actually as fit as I thought I was or if I was quite the opposite, which proved true.
I was obese.
Accepting this was difficult, but really just fueled me to change and commit to my weight loss. Shelbie and I started training for a triathlon, which meant lots of cardio. We were doing about 10 hours of cardio a week with a couple of lifting sessions in the mix.
(^actual footage of Shelbie and I training for our triathlon)
Because I was changing from very low levels of activity to at least 10 hours a week, I had expected to drop a lot of weight very quickly.
Surprisingly enough, I really didn’t lose that much weight in the first couple of months. I only lost 6 pounds in two months.
Let me interrupt myself quickly:
You're allowed to be whatever weight you want to. I'm not trying to fat shame anyone but myself here. But I also think it's important to know that you do have the power to change yourself, to regain that confidence, and get back on the horse!
You don't need freak genetics. You don't need bunches of money and crazy supplements. You just need determination and the desire to do something.
Since starting this journey, I have continued to try and educate myself on fitness, wellness, nutrition, and health-related topics. I’ve also found big names in the fitness community, such as Coach Greg and Obese to Beast, and I follow them to learn from them.
One thing I’ve learned from Coach Greg is that you only want to lose about 1% of your weight per week.
I weighed 174.4 pounds, so initially, my goal was around 1.7 pounds lost per week. If I had lost around that much per week, I definitely would have lost more weight. I would have lost closer to 7 pounds in the first month.
Back to the storyline.
When we started training for the triathlon, we also started following a Paleo diet. We ate a lot of chicken, cauliflower rice, fruit, and eggs.
When Covid hit and our grocery stores were empty, we pretty much lived on tuna and crackers. We were ~very~ late to the “stock up on everything you eat” party so when we went for our normal grocery run, we didn’t have a ton of options.
(^again, real footage of me walking through the grocery!)
Also, something I should mention: we adjusted our macros and meal plan more-or-less biweekly. Sometimes more, sometimes less, depending on how much we were sticking to our plan.
Frequently changing and updating what we were eating allowed us to not get bored but rather stay on track and eat what was needed depending on our weight loss.
Currently, I'm aiming to get to around 15 PBF.
When I've lifted in the past, I always just went in and lifted weights that I knew I could easily complete sets with. This is great for laying a foundation, but I'm currently focusing on lifting more and more.
I haven't set exact numbers yet, but I am playing around with a couple of specific weights I want to hit on certain lifts. Ultimately, I plan to reach the "advanced level" on this chart for my lifts, but I still have a ways to go for just about all of them.
Aside from lifting goals, I've been going back to my roots and running more. I ran like crazy in high school and loved training for our triathlon early this year and would love to be back at that level of cardiovascular fitness.
Key Take-Away From My Journey
The biggest take-away I have from this journey is that this progress truly takes time, but that it's worth it. I've learned greater flexibility as opposed to trying to be a robot and stick to the most rigid plan that would offer me the quickest results.
As previously mentioned, I definitely could have moved a ton quicker with my weight loss. But, I never would have been able to stick with the plan and would have likely gained all the weight back by now.
I've learned an incredible amount over this journey and you can too. There's always more to learn about yourself than you think.
What are your goals? Did you come out of quarantine leaner than you went in? stronger? Are you getting back on track? Let's talk. Drop a comment below and let me know!