20/20 Lifestyles Wrap-Up (with Video)

I made it! I completed the two complete phases of the 20/20 Lifestyles Program, and I’m pretty proud to say that I KICKED. ITS. ASS!!!! Watch the video below for my recap, and/or continue reading further down for the details!

Today was my final program appointment with my physician, Dr. Doyle Perkins – though I will be meeting with him every 10 weeks hereafter to check-in and continue to measure my progress and assess any needs I have as pertains to my weight or fitness. Last week I went through my final round of tests on the program – including having my bloodwork run, strength and flexibility tests, and my DEXA body composition scan.

First up were my program before & after photos:
beforeafter_jun2014
Whoooooaaaaa… look at that side view! We are always are own harshest critics, and I sometimes feel like I’m just as big as ever, but there’s no denying that I’m considerably smaller than I was back in September. I’ve lost a large number of inches around my body – more around than I am tall, in fact. Look, I made a table!

Initial End P1 End P2 Total loss
Neck 16″ 13.75″ 13.25″ -2.75″
Chest 54.75″ 46.5″ 43.75″ -11″
Waist 51″ 39.5″ 36″ -15″
Hips 57.25″ 49″ 46″ -11.25″
Right Arm (Bicep) 19″ 15″ 14″ -5″
Right Leg (Thigh) 36″ 28″ 24″ -12″

If I’ve done the math correctly (chances are that I haven’t), that adds up to 57 inches total! And if you double my arm and thigh values for actuals, it’s like 74 inches. Over six feet of space gone from my body overall. NUTS!

Next up is a table of some of my other metrics:

Initial P1 End P2 End Change
Weight (lbs) 266 210 191 -75 lbs!
Body Fat % 61.3 50.0 43.2 -18.1%
Lean Body Mass (lbs) 103 105 109 +6 lbs!
Cholesterol 185 182 154 -31
Triglycerides 103 77 69 -34
LDL 119 124 100 -19
HDL 45 43 40 -5
Glucose 104 84 82 -22
BP 126/82 114/68 106/66 -20/-16

Everything’s going in the right direction there, except for my HDL (healthy cholesterol), which I need to try to get to 50 according to Dr. Perkins.

My favorite part is the lean muscle mass. According to the DEXA scan, I’ve gained something on the order of 6 lbs of muscle. I don’t have anything to compare this to, but when I started on the program they told me the strength training component of my workouts were designed to prevent me from LOSING muscle mass, which I’m told is common among women losing large amounts of weight. So the fact that I did more than maintain my muscle and that I, in fact, increased my muscle, is something to celebrate. Doc said my fat loss was something like 81 lbs instead of just 75, factoring in my lean gains. And both the assessor and my doctor mused that it was the largest body fat percentage loss/muscle gain they remembered seeing in a female on the program, so I’m pretty proud of that!

The muscle mass increase explains my strength test results. My bicep curl back in September showed me able to curl 35 lbs. Last week, I curled 54 lbs. My flexibility result was perhaps the most of a letdown. My “sit and reach” back in September was 9.6 inches, and last week it was a mere 7.7 inches. The assessor said it wasn’t uncommon, buuuut, I don’t believe her. I haven’t been doing as much stretching as I should in recent months. And MAYBE I was wearing Spanx to my final appointment. That might have had something to do with the negative result 😉 In any case, increased flexibility is always something to shoot for.

So yeah, I’m feeling pretty damned good about my overall program results. What’s more, I feel confident that I will be able to maintain my efforts and keep losing more as time goes on. I recommend the 20/20 Lifestyles program to those with the financial means to do so. It’s not an inexpensive program. And while my insurance covers half of it, it’s still a lot of money out of pocket (or out of our health savings account, which is a nice perk as well). I’ve gone through all sorts of different weight loss programs, but this was really the most comprehensive, and I think that approach is what’s really required for long-term lifestyle change. I feel deeply changed in ways that I never thought possible, and I’m excited about the next stage of my personal journey. Hope you’ll continue to follow along!

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End of Phase 1 Update Extravaganza

Blargh! Let me start this update post by mentioning that I’m SICK – yet again! I woke up on Wednesday morning with a crazy bad raw throat, and have been working ever since to try to feel better. I’m happy to report that the throat rawness is gone, but it’s been supplanted by a cough and generic cold symptoms. I’m an icky mess, so I’m drinking lots of water, trying to keep my nutrition in the right place, and laying off the workouts for now. Which sucks ‘cuz the weather’s actually nice now. Again: blargh! Now back to our regularly scheduled programming…

This marks my first week on Phase 2 of the 20/20 Lifestyles program, and within this last week I had all my end of Phase 1 testing and other fun stuff: blood work, measurements, body composition testing (DEXA), updated progress photos, and a meeting with my program doctor. I couldn’t isolate one that was more important to me than any other – I was looking forward to it all!

Let’s start some tables, shall we?

Initial 5-wk 10-wk 15-wk 20-wk 24-wk Total
Weight (lbs) 266 255.2 237 227.6 218.6 210 -56 lbs
Blood Pressure 126/82 114/68 112/64 118/74 114/68 -12/-14
Neck 16″ 14.5″ 14.25″ 14″ 14″ 13.75″ -2.25″
Chest 54.75″ 51.5″ 50″ 48.75″ 47.75″ 46.5″ -8.25″
Waist 51″ 44.25″ 43″ 41″ 40″ 39.5″ -11.5″
Hips 57.25″ 54.5″ 52.5″ 51.75″ 50″ 49″ -8.25″
Right Arm (Bicep) 19″ 17″ 16.5″ 16.5″ 15.5″ 15″ -4″
Right Leg (Thigh) 36″ 30″ 29.25″ 29.5″ 29″ 28″ -8″

 

Those are the measurements. That’s a total of 42.25 inches – gone! Amazing. Let’s have another table, this time focused on my DEXA body composition scan results:

Phase 1 Start End Total Change
BMI 48.6 38.4 -10.2 pts
Fat % 61.3 50.0 -11.3 %
Fat Lbs 156.8 103.8 -53 lbs
Lean Muscle Lbs 98.9 103.9 +5 lbs!

 

As you can see at still 50% fat I have a long way to go. And I’m thrilled to see that I GAINED five pounds of lean muscle mass. Apparently it doesn’t happen often on this program during Phase 1, and any strength training is done mainly to prevent lean muscle loss as well as fat loss. So color me stoked about that. And let me just say, people: do not trust your home scales’ body fat measurements! They are wildly inaccurate. For example, my home scale’s fat percentage shows me down in the 30’s (between 34 and 37).

Lastly, let’s look at my blood work results:

Phase 1 Start End Total Change
Cholesterol 185 182 -3
HDL 45 43 -2
LDL 119 124 +5
Triglycerides 103 77 -26
Fasting Glucose 104 84 -20

 

My cholesterol started mostly in the normal ranges, however it’s perplexing that my healthy (HDL) cholesterol went down while my bad (LDL) cholesterol went up. Though I am eating more eggs and animal protein sources now than I was before I started. My doctor wasn’t concerned and said just to keep plugging away at it, and that he’d like to see me above 50 for my HDL. My triglycerides came down a bunch though, which is good. And he did heap a big bunch of praise on the fact that I dropped my fasting glucose down to below 100. No more pre-diabetes for me!

And now for everyone’s favorite part: PROGRESS PHOTOS!

Phase 1 Progress Photo

Now we’re seeing some changes, aren’t we? We’re each our own worst critics, and I definitely fall prey to that mentality, but look at that side view! I can’t argue with that sort of visible success. I’m getting smaller. My measurements show it, my photos show it, and my clothing sizes reflect it. Now if my mind would get in on the fun as well we’ll be golden!

My Phase 2 goal is to get to ONEDERLAND, or under 200 pounds, for those of you out of the know about such vernacular. Pretty sure I have that dialed. I’m in my first of twelve weeks total on Phase 2, and while I’m starting it off on not the best footing (by being sick), I have high hopes. My trainer would like to see me down into the 180’s, but I tell her she’s crazy. But is she? We’ll see!