Monthly Fitness Report for October 2011

4-15-2011, 295lbs

4-15-2011, 295lbs

11-4-2011, 282lbs

11-4-2011, 282lbs

Welcome to my first monthly Fitness Report!

I got the idea for this from Patt Flynn, who posts his monthly income reports regularly. He’s extremely open about how much he makes and spends and how and what on. I thought that being that open about my fitness here might be just what “the doctor” ordered.

Every month I’m going to write a report about my fitness-related activities from the previous month. I may not be tracking calories and exact workouts (sometimes I will), but I will start posting monthly measurements and photos.

I’m going to do this because I need to be more accountable to you. I don’t want to obsess about things and provide weekly updates, but I think it will be healthy – both mentally and physically – to post monthly updates. Especially for these next few where eating is usually a problem for everyone.

Hopefully you can benefit from these reports as well. If you see that what I’m doing works, try it out. If you see it doesn’t work, well, at least you know something else you should avoid.

Let’s get to the report!

Catching up

It’s actually been quite a while since I last posted a proper report. Here’s a brief catch-up:

Diet changes

In September my wife and I tried out Whole30. Basically it’s the same as slow-carb except we ate some fruit, didn’t eat legumes, and didn’t have any cheat days. I lost 12 lbs and she lost about 6 (she only weighed 116). We both reported generally a better well-being than before, and we both feel we could sustain that type of diet.

We generally eat a more paleo diet these days, although I do mix in some legumes once in a while. I don’t really do cheat days anymore, but I don’t worry about it if I can’t “eat paleo” once in a while (someone else’s house, or when we just really want Chinese food).

If you’re interested in the Paleo lifestyle, I recommend you check out one of Robb Wolf’s books.

Exercise updates

A while back I told you I had signed up for the Richmond Half Marathon, and I totally intended to do it.

The unfortunate part is that as I was about to start some serious training, I hurt my back. I still don’t know how, but I could barely walk for a couple weeks. It was almost better when I tweaked it again. All told, I lost about 5 weeks and didn’t have enough time to train for the half, so I need to back out.

I’m not quitting, though. I’m beginning to train again, because I want to finally run – like without walking – the 10K I usually do in April. This year Kathy will be with me, so I’ll be even more motivated than normal. She’s interested in my health (maybe even more than me), so I know she’ll keep me training.

I am getting back in to the Max Capacity Training I had been doing before hurting my back. It’s really handy in terms of automating my fitness. I don’t have to think about the workout, and I can adjust it as needed. I highly recommend it to anyone who doesn’t want to pay for a gym but likes the idea of a personal trainer.


Last time I reported it, my weight was 295.

Today, I weigh 282.8. That’s a change of -12.2 lbs (took long enough, though).
My total inches are 216.5
Arms: 35.25
Legs: 60
Waist: 53.25
Hips: 50.25
Neck: 17.75
Bodyfat %: 33.4

I don’t understand my inches, but as I’ve mentioned before I am not certain I keep measuring in the same spot. It’s been a long time since taking measurements, but now I’ll do it monthly. Now that I have my Omron bodyfat tester, I would like to keep that number public as well.

Things I learned in October

The most important thing I’ve discovered this summer is that in order to have great results you need to make it almost impossible not to. Automating your fitness has been a big topic on my mind lately.

The hard part is still DOING the thing that I’m trying to automate, but having a plan is more than half the battle. I think accountability would go far in getting a person to automate their fitness. If you have any ideas on how I can keep accountable for my food (not cheating, specifically) and exercise, let me know!

What about you?

What did you learn in October about your fitness? How are your efforts going for you?

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  1. Awesome! I’m glad you’re doing these. It really helps to see what others are doing and what’s working and not working for them.

    I’m still considering switching to or at least trying paleo. I think the whole30 would be a good thing for me and my fiance to try.

    Good luck in your training. Maybe I should actually get in shape, I used to love doing 5K’s!

  2. Good to see an update finally, I was about to email you asking for one.

    Thought about incorporating any Leptin controlling strategies via Stephan Guyenet or Seth Roberts? or doing a more consistent intermittent fasting lean gains style like this guy

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