Hello,
Today, it's been 2 weeks since I started my own body transformation diary and, as promised, it's time to make the first transformative report!
If you remember, I started with being quite overweight - I weighed 101.1 kg or 222.8 lb and my body fat percentage (BF%) was estimated to be 31.4%. My main focus was the nutrition and changing my eating behaviors in general. Also, since my goal is not simply weight loss, but esthetic transformation I started my resistance training routine and focused on lifestyle modification.
So, today is the day 15 of my body transformation. It means that 14 days, exactly two weeks, passed since I started. I followed my nutritional plan rigorously - minimal amounts of carbs (I think it would be safe to say that I had less than 20 g per day), having mostly 1 meal a day or two small meals within a short period of time and while I didn't count my calories, just knowing what I eat and controlling the meal sizes have likely resulted in hypocaloric diet in the end of the day.
I am happy to report that I've lost 15.1 lb in just 14 days! That's an excellent result for me and if you remember I had a similar result in the past when I lost 15 lb in 15 days, so it shows that my approach definitely works and provides consistent results every time! At the same time, I must say that in the very beginning of pretty much any weight loss program we lose some lean body weight through, effectively, cleansing and loss of glycogen and water. I just don't want to overestimate the effect of my nutritional approach on my fat loss even when I have such an awesome start.
Speaking of fat, my BF% went down, but here is a bit of a conundrum - I use two scales, both of them measure body weight and BF% and there is a growing discrepancy between them. Usually they have a bit of discrepancy in terms of body weight - around 1 pound - but it is very consistent, so I simply take the average and I'm sure that it's my true body weight. This time, as I was weighing myself daily over the course of the last 2 weeks one of the scales showed gradual decrease of my body fat percentage, whereas another stayed pretty much at the same level, which means that I've been losing proportional amounts of body fat and lean body mass… or it simply broken.
The BF% is the most important indicator for me now, and at the moment I'm starting to have my doubts about the scale reliability as many other things changed - the way I look, the way my clothes fit me, my body measurements. People started noticing the change etc. In any case, it's too early to say if there is a problem with the scale, but it's a good opportunity to remind myself that scales give you only one part of the picture and there are other aspects of body transformation. In any case, I'm happy with my progress now - everything seems to go according to the main plan.
The plan for the next two weeks will be to follow the same regimen - low-carb, low-calorie diet, eating within a specific window to allow for fasting to induce hormonal changes. I will still engage in a minimal volume of resistance exercise - I'm slowly increasing my weights in preparation for the major heavy lifting cycle later on in the program, when my body fat percentage hits around 15%. Also, there are still ways to improve my sleep and to manage my stress as both sleep and stress affect our bodies very negatively.
I hope that in the next 2 weeks I will lose 7-10 more pounds, my body fat percentage will go further down, hopefully on both scales. If at certain point it will become evident that I have plateaued and my weight loss slowed down, I'll have to adapt my nutrition plan accordingly i.e. making it stricter and starting counting calories, removing couple of items from my grocery list etc. I don't expect it to happen in the next 2 weeks, but we will see how it goes.
Sincerely Yours,
Dr.Sam