February 16 Weigh-In: 245.3 lbs
Total Loss So Far: 25 pounds
Timeline: About 6 weeks in
The last recap was 11 days ago, and we’re still chugging along.
This morning I stepped on the scale at 245.3. That’s 25 pounds down in roughly six weeks. I’d say a good portion of that is water weight. I don’t know the exact percentage, and honestly, it doesn’t matter right now.
These are the early days of a cut. The number on the scale still matters. There’s no shame in that.
But I also know that when the scale stalls for a few days — or even ticks up slightly — the response doesn’t change. Trust the process. Track your food accurately. Hit your steps every single day. Lift at least three times per week.
That part is non-negotiable.
What I’ve Learned From Yo-Yo Dieting
One thing I’ve learned from years of dieting is that restrictive plans don’t work for me long term.
I can cut carbs aggressively and watch the scale drop fast. I’ve done it. It works.
Until it doesn’t.
Because once I fall off that wagon, it turns into binge eating. Then I gain it all back — usually faster than I lost it.
That cycle is exhausting.
So this time I track everything. If it fits within my daily calorie target, I eat it and make peace with it. Psychologically, that changes everything. I’m not stranded on some island eating fish and leaves. I have structure, but I also have choice.
And that makes it sustainable.
Priorities Have Shifted
Now that I’m older, my focus isn’t just losing weight. It’s building muscle.
I want my body to cooperate with my brain as I age. Muscle matters for longevity, mobility, and metabolic health. So protein is a priority — close to 1 gram per pound of body weight when I can fit it into my calories.
Carbs stay in, especially on strength training days. Fiber is non-negotiable — as much as my gut can tolerate.
I aim for 11–12k steps per day, and I never go below 10k. Weight training at least three times per week.
Small adjustments. Big consistency.
That’s what got 25 pounds off.
My clothes fit looser. My feet are thankful for the lighter load. I can feel the difference.
The Calorie Deficit
My intake typically ranges between 1200–1600 calories per day.
That’s aggressive for my body weight and activity level, but with the amount of fat I have to lose, it hasn’t felt overly taxing. I’m managing it well.
At some point in the next month or two, I may tighten things up to a consistent 1600. But for now, I can afford this phase.
The rule is simple:
If I start feeling lethargic, unmotivated, or my training performance suffers consistently — I’ll adjust.
This isn’t about suffering. It’s about sustainability.
Twenty-five pounds down.
A lot more to go.
But this is the first time it feels controlled instead of chaotic.
For now, we keep stacking disciplined weeks.
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