Day 122 — End of Phase 1!!!

I just completed the final doctors visit marking the end of Phase 1. Approximately 4 months ago I made the decision that I wanted to be healthier. I wanted to eliminate as many negative factors as I could in ensuring that I live a long and healthy life. Today marks the completion of the first phase of that transformation. It has been an incredible journey.

First I want to thank my family (especially Chris) who have been incredibly supportive and motivating through-out. I also want to encourage anyone (especially anyone at Microsoft) that wants to do something similar to attend one of the 20/20 Lifestyles Seminars at ProClub. This is an incredible program.

At the beginning of the program, I had blood tests for Cholesterol, glucose, resting metabolic rate and a ton of measurements. And last week I had a similar set of tests and measurements done for comparison. I’ve shared some interim results at 10 weeks, but here is a recap of all of those numbers.


As you can see almost every number substantially increased in a positive direction. Almost every number that was at a dangerous level is now at a normal level or at least very close.

I’m not done. I still want to lose more body fat. My target is to get close to 15%, which will require me to lose approximately 15 more pounds. This should take approximately 6 weeks. My phase 2 will be 12 weeks, so I should have plenty of time to reach my target weight and start working on maintenance.

This program isn’t intended to be a diet. And they stress that a lot. It is intended to be a lifestyle change. So not only am I not done now, but I will never be ‘done’. The real challenge is going to be sticking to healthy/conscious eating, regular exercise and an active lifestyle for the rest of my life.

I feel great. And if I do say so myself I look great. So that will be a great motivator to keep at it.


Day 112 — Down 4.5 lbs in last two weeks

I have now completed the first 16 weeks of the program and officially start phase 2 next week. Originally I had hoped to be at my target weight of 170 lbs by this point and then use phase 2 to work on stabilization, however, I will continue to stick to phase 1 workout (3 x per week) and phase 1 diet for a few more weeks.

I have my final assessment, blood work, and doctors appointment next week. They will do a full cholesterol screen and body fat scan, and from there we will determine ideal body weight. So I won’t know for a bit how much longer I will stay on current exercise and diet, but at a fairly constant rate of 2.5 lbs loss per week, I’m expected about 4 more weeks to get to around 165 lbs.

I also did final body measurements today and over the first 16 weeks, I’ve lost a total of 23.75 inches from neck, chest, waist, hips, biceps, and thighs. I think the most noticeable and impactful is losing 9 inches from my waist. This has meant that all of my pants, shorts and bathing suits no longer fit me and I had to buy new ones.


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Here is a picture of the new swimsuit and the old swimsuit for comparison. I will do another update following the medical appointment next week and can share overall changes in blood pressure, cholesterol, and body fat percentages.

Day 98 — Down 2.4 lbs and 2 weeks to go

Had my official weigh-in today and a workout with my personal trainer. So far in the first 14 weeks of the program I’ve lost a total of 35 lbs. All of the numbers don’t quite add up so don’t do the math yourself. I was down 2.4 lbs this week.

I have 2 weeks left in phase one of the program and if weight loss stays on track I will have lost 40 lbs in 16 weeks. Roughly 2.5 lbs a week. My target weight likely will require a bit more weight loss following phase one. I had originally hoped to get down to my target weight during phase one. But I suspect I will need 3 – 4 more weeks to get closer to 165.

Following phase one I will move to 2 workouts a week, but will likely delay that change until I hit my ideal weight. At my dietician appointment last week we added back beans and this week we added back starchy vegetables.

I made turkey chili in the instapot which turned out really good and I had it for lunch all week. Will try a beef version next week and hopefully Chris and Zoe will like it.