The PPOT Weight Loss and Fitness Challenge 2014

[aigel]

We’re doing it again in 2014!
- The 2014 challenge will again be a full-year event, as in 2012 and 2013. No more porking out for the holidays, dieting in January, and calling it a day. We’re going to be fit year-round.
- We’ll weigh in on Mondays and post updates here. At the end of 2014, I’ll review the thread, pull together the data, and name our winners.
- This is a Weight Loss & Fitness Challenge. Beyond your weight loss target, what is your individual fitness goal? Want to get to 12% body fat, wear a size 4, bench 200 lb, beat 40 minutes for 5 miles, ride a century, etc? State your goals and beat them!

First weigh-in is Monday, January 6. On Monday, post your starting stats and goals. We need:
- Screen name.
- Age.
- Weight in lbs.
- Body height in feet/inches.
- Goal weight by end 2014.
- Fitness goals by end 2014. Be as specific on your starting point and ending target as you can - helps consider you for fitness "winner" at year-end.
- Starting photos optional, as always.
- This year, we'd also like to hear about your ability to do pull ups, push ups and morning rest heart rate, blood pressure etc. if you are so inclined! The more data we can compare the better!
- Always use this thread to motivate others, tell them what a stud you were on the weekend workout etc., discuss nutrition and fitness topics.

Every Monday after that, weigh in and post your update.
- If you miss a Monday weigh-in, just post late or come back the next week. No worries.
- If you want to post daily, or show cool charts, go for it.
- Update us on your fitness as you make progress, can be weekly but doesn't have to be. If you do ride a century every week, then definitely do tell us about it!

You're reading this post in February, March, or even November, after you got your physical? No problem! Join the challenge at any time during the year.. Just post your starting stats and year-end goals, as above, and start taking control of your weight and fitness!

[jyl]

Thanks for doing this, aigel.

Mods could make this thread a sticky and de-stickify the 2013 thread, perhaps?

Age: 50
Height: 5' 11"
Weight: 185.2 lb

I have not fully thought out my 2014 goals but here is the initial list, subject to revision. xI've decided to be modest and specific in my goals, in hopes of actually achieving them. I've also included some medical goals. Some of the goals are a little arcane.
- (weight) be 175 lb by bikini season
- (strength) do a routine of pushups, planks, sits on the rings and pull-ups on the bar, daily
- (flexibility) do a pilates or yoga class, at least weekly
- (running) run 2 miles at 7 min/mile, at least weekly
- (medical) hold blood pressure to normal w/o medication (I have a tendency to HBP, so this is not so easy); hold sUA to normal levels w/ medication as needed
- (bike): climb 10% for 1+ mile in 39x21 at 60 rpm; climb 15% for 200 meters in 39x21 at any rpm; sprint 35 mph for 300 meters, ride Seattle-To-Portland again

[sjf911]

I'll bite, need to get into optimal climbing shape for the next few years.
Age: 55
Height: 70.5"
Weight: 181.4
Body fat %: 20.3 (biometric scale)

Goal is 160 or 10-12% body fat.

[Paco Anton]

I'm in!!!!

Finally on 2013 I started doing some exercise and losing weight, so I plan to keep up on 2014.

Name: Paco Anton
Age: 43
Weight: 178 lbs (81 kg)
Height: 5' 8" (1,73 m)
Goal weight: 165 lbs (75 kg)
Fitness goals:
1. Run a 10k under 50' (current best 53')
2. Run a half marathon
Bonus. Run a half marathon under 2 h (unlikely!!)

[cantdrv55]

Ok I'm signing up again but this time I'm sticking with it.

50 yo
211 lb
5'8"

Goal
190 lb
Ride the Foxy's Fall Century in Davis, CA on Oct 18

[Embraer]

- Embraer
- Age: 31
- Currently 176 lbs
- 5'8"
- I would like to weigh 160lbs

- 1.5 years ago, I was 260 lbs. Yes, 260 pounds. I lost lots of weight in 2011, through daily exercise, and revised diet. In 2012, I went vegan (while dating my ex) and actually gained weight. Went back up to 195. (Eating mostly carbs, and bad lifestyle of not working out). Since September, I have gone from 195 lbs back down to 176 (as of today).

My goal by the end of this year is to be 160 lbs. I plan on hitting that within the next two months. The key will be keeping it off.

Another goal is to be able to do 20 pull ups again. In college, this was no problem. I could probably do 4 or 5 right now.

Starting Picture:

[pavulon]

ok...I'll try again. 2013 was the worst year of my life so far. I shed my appendix, my crappy job as a middle manager, my wife and more than half of my worth and paycheck.

Screen name: pavulon
Age: 48
Ht: 6'
Wt: 268 lbs. today
goals: 240 lbs., resting HR 55 (about 60-65 now), BP was 133/78 last week, be happier, run 2 miles without stopping (can't run 5 minutes now), 10 pull-ups (maybe 3 now), 40 push-ups (30 now), clean and jerk 185# as the routine end point of that exercise (145# now), go camping with my 4 kids (have never).

[jyl]

Man, that's a lot of tough stuff. So the thing is, one thing always in your control is your body and physique and fitness. No matter how crazy the rest of your life is, you're the master of you. And at some point, not actually that far from now, you realize that your own health and fitness is one of the most important things there is. Go for it.

ok...I'll try again. 2013 was the worst year of my life so far. I shed my appendix, my crappy job as a middle manager, my wife and more than half of my worth and paycheck.



Screen name: pavulon

Age: 48

Ht: 6'

Wt: 268 lbs. today

goals: 240 lbs., resting HR 55 (about 60-65 now), BP was 133/78 last week, be happier, run 2 miles without stopping (can't run 5 minutes now), 10 pull-ups (maybe 3 now), 40 push-ups (30 now), clean and jerk 185# as the routine end point of that exercise (145# now), go camping with my 4 kids (have never).

[aigel]

Aigel
Age: 42
Weight: 183.9 lbs (I pigged out for a week, to make sure I have a head start!)
Height: 6’2”
Goal Weight: 170 lbs

Fitness goals:
Running: Jog min. 15 MPW
Annual Total min.: 780 mi
Run at least one each:
5k - PB: 22:53 - Goal: 22:00
10k - PB: 52:10 - Goal: 49:00
Half marathon - PB: 1:56 - Goal: 1:55:00
Upper body: Do weights couple times a week. Capable of 50 push ups / 10 pull ups by year end.

General health:
- Stay injury free (specifically running injuries).
- No out of spec lifestyle values (cholesterol etc.) during annual physical.

Good Luck contestants!

Aigel

[aigel]

Originally Posted by Paco Anton

Fitness goals:
1. Run a 10k under 50' (current best 53')
2. Run a half marathon
Bonus. Run a half marathon under 2 h (unlikely!!)

Great you are partaking Paco. If you go online, you will find race time calculators. They estimate your capability (considering you train properly) for any race, entering existing times from other races. The first one I grabbed has you at 1:58 for a 1/2 marathon:

http://www.mcmillanrunning.com/

This is also supported by my actual times (see above). 10k in 52 and a 1/2 marathon in 1:56. I should be able to train for a marathon in just under 4h. That's for 2015 though ...

G

[Paco Anton]

Aigel.

Thanks for welcoming me in. This is great motivation for me and I will update regularly.

The problem is the 53' in a 10k were under optimum conditions and in a downhill course (start and finish located in different points). My best time in a level 10k (loop) is around 55'. Also those are hal marathon times are attainable if I train properly, which is the big question now

Additionally I am now having some problems with my running since I upgraded my shoes to modern ones. I have been diagnosed as an overpronator but my stability shoes still cause me pain in the calf area. Next step is trying some compression socks in that area.

[ErVikingo]

OK, I'm on it!

- Screen name. ErVikingo
- Age. 47
- Weight in lbs. 193
- Body height in feet/inches. 5'8"
- Goal weight by end 2014. 175 (or less!)
- Fitness goals by end 2014. Maintain weight at 175, improve stamina for endurance races, lower cholesterol. Live longer to spend more time with my wife and kids!

[Aggie93]

I'm in again. This year will me just fitness goals. I got my weight down last year and now I'm trying to put on muscle. Would like to get to 10-12 body fat, but don't have anything to measure it yet. Seems like eyeballing it is as accurate as the ways to measure it.

- Aggie93
- 42
- 158
- 5' 9"
- I don't really have a weight goal. I'm trying to put on weight now. I'll just say 165 and <15% BF.

- Fitness goals by end 2014.
Was over thinking this since I don't have any experience lifting weights and that is my focus this year. Looking at Weightlifting Performance Standards I'll use Intermediate and 165 lbs.

Bench 185
Dead Lift 295
Overhead Press 130
Squat 250

I'll throw in 20 pull-ups as well.

Would like to run a half marathon as well. My wife did a full marathon and a half marathon last year. No desire to run a full, but there is a half in October that I'll shoot for. I'd love to be under 2 hours.

- Starting photos optional, as always.
Maybe, I do have one from around my 150 weight.

[Aggie93]

Here is a tip for everyone

Science teacher creates documentary based on McDonald's diet | Local News - KCCI Home

During the experiment, he also started walking 45 minutes a day. By the 90th day, Cisna reports he lost 37 pounds and his cholesterol dropped from 249 to 170.

[aigel]

Originally Posted by Aggie93

Here is a tip for everyone

Science teacher creates documentary based on McDonald's diet | Local News - KCCI Home

During the experiment, he also started walking 45 minutes a day. By the 90th day, Cisna reports he lost 37 pounds and his cholesterol dropped from 249 to 170.

Note that he limited to 2000 calories and combined it with significant exercise. The old calories in vs. calories out story. 2000 calories at McD will be about 1.5 regular meals if you have a sandwich, fries and non-diet soda: http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf So you know, he will have gone pretty hungry, i.e. just having a salad for lunch ...

I think I'd kill myself if I had to eat at McD for 90 days. but I do like the idea of counting calories and exercise!

G

[aigel]

Originally Posted by Paco Anton

The problem is the 53' in a 10k were under optimum conditions and in a downhill course (start and finish located in different points). My best time in a level 10k (loop) is around 55'. Also those are hal marathon times are attainable if I train properly, which is the big question now

Just pick a down hill course for the half marathon and you will be all set! But seriously, going to 165 will make you a lot faster. Every pound counts when you are a runner.

Originally Posted by Paco Anton

Additionally I am now having some problems with my running since I upgraded my shoes to modern ones. I have been diagnosed as an overpronator but my stability shoes still cause me pain in the calf area. Next step is trying some compression socks in that area.

Make sure you ramp your mileage slowly. No more than 10% adding every week and also holding the same weekly mileage for 2 weeks after a time of ramping. Sounds like you have shin splints. I recommend a roller of sort to massage the muscles. Have you used these? They are pretty effective and reproduce much of the effect a professional athlete would get from their massage therapist. I know, I'd prefer a pretty massage therapist too.

G

[jyl]

I plugged my numbers into a bike calculator. To climb a 10% grade at 8.5 mph requires 400 watts for me at 185 lb. At 175 lb, I would need 5% less watts. At 170 lb, 7% less. That is a pretty significant difference, especially if you have to keep it up for an hour.

I know even the mild grades on my commute feel quite different on my normal commute bike (35 lbs as-ridden) versus my fun bike (20 lbs). If I could only lighten myself by 10 lbs . . .

[aigel]

This article claims a linear relationship: Shed 1% of your weight in fat and you will run 1% faster. In Paco's example, going from 81 to 75 kg is a 7.4% loss and has the potential to reduce his 10k time from 53 min to 49 min.

The Impact of Weight Loss on Marathon Running | Chron.com

I am buying this. I see a huge difference in my ability to run related to my body weight. Of course there is a limit, as the article states, when you get to low body fat percentages.

G

[Paco Anton]

I read somewhere that you begin running in order to lose weight and end up losing weight in order to run. I certainly felt lighter before the holidays so it is time to lose a few pounds so I can run better.

Originally Posted by aigel

Sounds like you have shin splints. I recommend a roller of sort to massage the muscles. Have you used these? They are pretty effective and reproduce much of the effect a professional athlete would get from their massage therapist. I know, I'd prefer a pretty massage therapist too.

G

Yes, I believe I am suffering of shin splints or tibial periostitis which is caused by my overpronation. I expected it to disappear when I replaced my neutral shoes with stability shoes but the pain is still there. I will try the roller to see if it improves things...

[Paco Anton]

Ok, I will post my first monday report.

Initial Weight: 178 lbs (81 kg)
Today Weight: 176 lbs (80 kg)
Goal weight: 165 lbs (75 kg)

Running this week: 7 mi (11 km)
Bicycling this week: 25 mi (40 km)

Ate moderately right but pain from shin splints prevented more running. New update next monday.