Weight Loss Update | 12 Months In

12 month update weight loss journeyWeight loss Update: 12 Months In

I can not believe it has been a year since I properly started my fitness and weight loss journey, how crazy is that? (Very!) Its time to share an update on my weight loss as it has been a very long while, the blog has been left rejected ever since I had surgery back in May and now its time to kick it up a notch!

weightloss

HW 261.1lbs – Now 178lbs

The last update was Making the Cut 10# on the 16th May. Fast forward to the middle of September and here I am, still alive and kicking and still hitting the gym much to my own dismay!

Back in May I celebrated hitting a new lowest weight of 193.3lbs, with a body fat percentage of 37.1% and a BMI of 29.4 but had just been told I couldn’t lift or workout at all thanks to a shoulder and knee injury.

Fast forward to today, I am still having treatment for both shoulder and knee injuries, but I am back to lifting and working out, just not to the extent I was. So time to give the statistics, the only real bit anyone cares about, what have I achieved in these 4 months of not documenting? Not a blooming lot, let me tell you.

Stats as of 19th September

  • Weight: 178.1lbs
  • Body fat: 33.7%
  • BMI: 27.1

Overall a loss of 15.2lbs, 3.4% body fat decrease and a drop of 2.3 in my BMI.

So where do I go from here? I have been feeling so lost the last few months with no real goals set in place, just losing and gaining the same 5lbs and its becoming frustrating. So new plan of actions ladies and gents!

Diet/Nutrition:

I have been half-assing intermittent fasting for a while so its time to take it seriously. This will include doing:

  • Leans Gains (calorie cycling on rest days & training days)
  • Cutting out junk/processed food
  • Drink 4-5 litres of water
  • Hit my protein goal daily

Macros will be:
Training – 2142kcals | 170 Protein | 66 Fat | 212 Carb
Rest Day – 30% less kcals | 164 Protein | 81 Fat | 82 Carb

Training/Exercise

I plan on following the Strong Lifts workout program as it is recommended to go with the Lean Gains guide, and because I want to get super strong and badass! I will also be adding in 2 Glute/Hamstring days because I really need to build them up as part of fixing my knee, and because I want a rocking booty too! I will be training 5 days a week, with lots of stretching too.

Goals

    • Hit 170lbs by end of the year, even better by my birthday (2nd November)
    • Bench 40kg for 1 rep by the end of the year
    • Deadlift 90kg for reps (2-3 minimum) by the end of 2016
    • Drop to 31% body fat by December 31st
    • Get into a size 14 pair of jeans
before and after photo transformation

May – September

I am thinking about doing weekly updates again like my Making The Cut series. Let me know in the comments if this is something you would enjoy reading!

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