Heavyweight #6
December 2024
Hello friends! Welcome to another edition of Heavyweight, a monthly report of my fitness journey. Happy New Year!
Disclaimer: the contents of this post are for informational or educational purposes only and do not substitute professional medical advice or consultations with healthcare professionals.
Movement
As you can see, I had momentum from the end of November that carried over the first two weeks of December. My knee started to bother me around December 12th, but I ignored it and trained on the 13th because I was going to Mexico on the 16th.
The most exercise I did in Mexico was walking; I averaged 5,000 steps daily, which isn’t much. The weather in my hometown is way more humid than in the Southwest, and my knee started bothering me even more, which made me want to move less. Upon my return, I continued to nurse my right knee; I was fighting a cold and decided to wait until the new year to start any training.
Alternate Day Fasting
I was going for 36-hour fasts but failed each one of them. My fasting pattern resembled OMAD every other day, which isn’t bad but doesn’t have the dramatic effects ADF has. I didn’t fast while on my trip, and boy, was there food to eat. Let’s just say that nostalgia and “I don’t know when I’ll be able to eat this again,” a.k.a. FOMO, got the best of me, and I wasn’t the best at temperance.
Speaking of temperance, I’m doing Dry January if anybody wants to join me.
Results
On November 30th, I weighed 308.6 lbs; on December 31st, I weighed 314.2 lbs. That’s a 5.6 lb gain this month 😭. My body fat percentage increased by 1.3%, and I lost the 1.2 lbs of muscle I gained last month.
There are no surprises here. Nutrition is key, and I didn’t do great this month. However, my clothes still fit okay, which made me feel better. Now that it's the new year, I look forward to getting back on track. There’s something about new beginnings, isn’t there?
Around the end of November, I started thinking about how soon I could reach 200 lbs. If I lose 2 lbs per week during 2025, I could be close to it by the end of the year, which seems doable. Let’s go!
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Before you go
What are your health goals for 2025?
Are you signing up for a gym this year?
What are some fitness challenges you would like to participate in this year?
1. My health goals for the year will be to do a better job at getting enough sleep, and improving my cardio while not losing any strength or muscle. I would like to lower my body fat percentage and that really just means being disciplined in what I eat. Which I have been terrible at this past month.
2. No need! I really like my current gym.
3. I think running a 5k would be a good challenge. It sounds small and it is but finding time for that amid work and kids makes it more of a challenge.
I hope your knee heals up and I will join you for a dry January! That’s a good way to begin getting my nutrition back on track.
Previously: 230.4
Today: 228.2
Progress is progress, ill take it. -2.2 in a month isnt what i wanted but i did relax during december.
January is going to be busy and different. Cant predict what ill be able to do in terms of an official routine so doing “more” and doing it on my own time will be the way.
Holidays are a tough time—but youre still in this thing! Keep going Walther!!