Milestone - 180lbs

Today after almost 2 months I have now managed to hit my next milestone, tipped the scale at 179lbs, waist size of 34.2 inches and body fat at 23.5% (137lbs lean mass, 42 lbs fat).  This is a major milestone as I have not below 180lbs in recent 2 years. It was a struggle and a hump to get it down below 180lbs. I was stuck at 181-182 lbs for almost a month. While I was stuck at that weight I did notice that my waist size continued to drop and saw that it was almost at 34".  Finally today, I saw that the weight also had dropped. Overall, I had to get back to logging my calories, and again watch for food intake, both total calories as well as things like salt, sugar and moderate my alcohol consumption. 

Now, onto next milestone of 175lbs, and waist size 34" !

Milestone - 185lbs

 Hit the first milestone of reaching 185lbs, and waist size of 35" and now body fat is around 24%.   This was done primarily by doing a combo of 5 workouts per week (3 CG bootcamps 2 runs), keeping calories intake under control , restricting salt, sugar and focusing on hitting some major macros and most IMPORTANTLY getting 8-9 hours of solid sleep. The sleep and rest aspect has been the key differentiator,  getting proper nice sleep,  I had to stop watching netflix, youtube etc in the night, no computer phone use couple of hours before bedtime, I sometimes would read a nice book to set the stage. Idea is to get mind calm and relaxed and then go to bed.   Rest, diet, exercise are three tripods of weight loss and fitness and all three need to be done to be successful. 

Post-pandemic Goal: 170lbs Waist 33" %fat < 20%

I have tipped the scale at 192lbs with %fat around 26% and waist size 36". 

We are facing the covid-19 pandemic since March and have been sheltering at home since then. Isha has been home and finished her school online and we have been working from home. She has also not been able to go to summer camp this year. Among all this I have been working out with bootcamp (CampGladiator) online video via Zoom. Been hitting 4-6 workouts and runs 1-2 times a week when its safe to run outside. This has helped me maintain my sanity and remain relatively in ok shape. However the pandemic has taken its toll, my blood pressure has spiked to 140/90 , normal is 120/80. To tackle this I have reduced all froms of salt intake and becoming mindful of food intake. This has also been challenging since Ingrids blood sugar came high to 5.7 which is pre-diabetic (should be below 5.6) and her Cholesterol crossed 200 first time in many years.  So we have made changes since mid-June and shopped better, buuying healthy low-salt/sugar bread and other items, more greens and veggies and cutting out all forms of snacks. 

Now its time to set a goal, and I have decided its time to get in shape and take charge of my health, pandemic be damned !   I want to reach a goal weight of 170 lbs, 33" waist, < 20% body fat by December. That means I need to knock off 22lbs of wt at about 4lbs a month, which means a 1lb per week. This is totally doable and I have done it several times in the past. I need to hit 3-4 bootcamps a week and 3x runs a week the next 6 weeks and really watch my diet (restrict to ~1800 calories). In particular need to moderate alcohol and in addition to monitoring macro nutrients need to lower salt and sugar intake.