Composing My Body Composition with Lifestyle Changes

In 2008 I went to a nutritionalist in Alpharetta. Across 8 years I had slowly packed on 90 extra pounds since my leanest days. Think about that — that’s just …

  • 1 lb gained every month, or
  • 3,500 extra calories consumed every month, or
  • 115 extra calories every day, or
  • two packets of ketchup at every meal

When you break this down, the weight gain seems inevitable. But to look at it another way, the weight gain could have easily been avoided.

  • Cycling 30 miles once/week, or
  • Jogging 2 miles twice/week, or
  • Briskly walking 1 mile every day

Body Composition

Fat vs. Muscle

I’m big boned.

There I said it. And I have the measurements to prove it — at the time I had 30% more bone mass than the average 29 year old, 5’9″ male. I also had 30% more muscle, too. Regardless, we won’t talk about how much more fat I had — let’s just round it to more than 30%. Clearly, I had a lot of potential energy to give back to Mother Nature!

Recommended Lifestyle Changes

The lifestyle changes that the nutritionalist recommended worked — I lost 12 pounds in 3 months, or 1/lb per week. However, I stopped adhering to the plan, and 3 years later had yo-yo’ed back up even further from when I started.

In 3 months ago I started the program back-up, this time with the support of my wife. I’ve since lost (and kept off) that extra weight. Weight-wise, I’ve just travelled back 3 years!

Here are my Golden Five Lifestyle Rules of how I’m doing it, in no particular order.

  • Consume a base of 1,600 calories every day, more only for extended exercise activities
  • Exercise every day for at least 30 minutes
  • Eat (read: plan & portion) five 320 calorie or six 270 calorie “meals” every day
  • Increase fluid intake
  • Get at least 8 hours sleep every night

Here’s to continuing the journey back 8 more years.

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One thought on “Composing My Body Composition with Lifestyle Changes

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