160lbs but started at 165 lbs



138lbs


120 lbs but got to 118lbs


Summary
I must thank Michelle (my wife, I always eat her great food from beginning to end of diet) my 4 kids, extended family and friends for the support, without that I would never had made it.
Who would have thought a non runner could run 20 miles in a day or 84 miles in a week. When I started this, I was told my blood pressure was too high from 2 doctors and my fat % was not fit which scared me because I am only 32. I worried about my value to my family so I saw the competition as a way to lose some weight while I learned to build good habits for 20 weeks. I have never intentionally lost weight before this year, or counted calories. I had no idea I would hit my goal so fast, but I new the longer went that my habits would become more solidified. So the 1st 15 weeks of the competition were about health; I got to 140 lbs. The last 4-5 weeks were all about the contest. I got competitive but I never got hurt, other than blisters and a bad hit to the chest in a basketball game- no real injuries. One question I get asked all the time is when did you find the time. I got up every morning except Sundays at 5am, worked out till 7am, and used lunch breaks at work. Even my car wreak helped the last week since I had to ride my bike every where. I ended it by losing a last pound in the last hour of competition with my wife watching ( she can tell you the details). Then we went to Applebees, got a large appetizer, large burger, and chocolate shake, and fries.


STATS
Fat% at start was 20.2% and now 4.5%
BPI dropped 25.5 to 19
Blood pressure 142/82 to today 114/75
Weight 168, though I started at 165 today 120 lbs, was at 180 last year
Cholesterol I need to get new results to know the change but I’m sure dropped a ton because it was high before

BEST HABITS I gained in the 20 weeks ( I plan on keeping)
I cut out all fast food (big help)
Playing basketball 4 times a week ( I was already doing this)Swimming 2 times a week for about 1 mile and water polo on weekend when I could ( I was already doing this one habit 3 months)
I have been running about 10-30 (4-8 at a time) miles a week though at end I was up in the 80 miles a week
Abs work since this may be the only chance to see them, which I sure do now
Extra work around house on the hunt for anything that burns calories (about 30 mins-1 hour a night cleaning)
Look for service opportunities to burn calories
Almost stop watching TV, stop playing computer games; I was addicted (maybe one of the best things out of this)
Use Non fat milk, healthy cereals, more fruit, cut out fat snacks and cut back on desserts
Use stairs always when I can (100 stairs to work) go up and down 2-3 times a day
Made healthier lunches (I use to put tons of leftovers and junk food in them) now just balanced
Drink lots of water
Use my bike to ride to work or around town when possibleBecame an early riser instead of late hermit crab
Affects:I run better and jump better than I ever remember; I don’t get drowsy at night. I am happy that I should live much longer with BP down and I am sure my cholesterol is also.
I feel confident in my self to reach other mighty goals, weight training, learning the piano, learning to cook, typing my mission journals.
I was better able to help my wife in the morning with kids going to bed at decent time and at night cleaning and we are happier.


What habits in diet I will not continue:
1. Mass running: I will tone down the running to few miles a week but will add weight training and more swimming.
2. Cutting food: I will eat more but keep to only good foods, rarely fast foods. I really only cut lots of food last few weeks
3. Watch TV: I have to watch BYU football and some Trailblazers, but will try to cut TV shows
4. Abs work started hurting my back will stop for a while
5. Hope to get to good weight of 140lb to 150lbs with weights