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John Sundberg

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Fat Loss Challenge – Day 63

Mar 4, 2020 ·

Back surgery recovery mode – day 12.

Unfortunately I discovered the hard way that when you cut calories and are not able to lift weights for six weeks (and counting) your body sacrifices muscle rather than fat. I’m not sure why it does this, but I’m living proof that it does. Apparently I should have eaten enough to maintain my weight when the sciatica and back surgery happened, and that would have resulted in the least amount of muscle loss.

This morning’s (10:30 AM) Bod Pod stats look like this:

  • % Fat: 11.6%
  • % Fat Free Mass: 88.4%
  • Fat Mass: 19.6 lb
  • Fat Free Mass: 148.64 lb
  • Body Mass: 168.23 lb

So I lost 2.48 pounds of fat and 8.85 pounds of muscle over the past two months. Not good.

I’m three weeks away from my follow-up visit with the surgeon when I might get cleared to start lifting again. Until then, no lifting more than eight pounds.

When I’m cleared to start lifting, I plan on taking up this fat loss challenge again. Now that I know I can handle intermittent fasting at a 20:4 ratio, I expect to see good results. Until then, eat to maintain where I’m at now.

Sleep

8h 31m

Morning weigh-in

167.4

Day 1 morning weigh-in: 182
Yesterday’s weigh-in: 169.4

January 2020 Fat Loss Challenge

Reader Interactions

Comments

  1. Justin says

    April 4, 2020 at 10:45 am

    Hey there 🙂

    Your wordpress site is very sleek – hope you don’t mind me asking
    what theme you’re using? (and don’t mind if I steal it?
    :P)

    I just launched my site –also built in wordpress like yours– but the theme slows (!) the site down quite a bit.

    In case you have a minute, you can find it by searching for “royal cbd” on Google (would appreciate any feedback) –
    it’s still in the works.

    Keep up the good work– and hope you all take care
    of yourself during the coronavirus scare!

    • John says

      April 10, 2020 at 11:43 am

      Hey Justin,

      Thanks for stopping by. The theme I’m using is Monochrome by StudioPress, with the Genesis framework as the parent theme. I’ve modified Monochrome somewhat, but not too much.

      Your site didn’t seem too slow, at least at my location. How’s WooCommerce working out for you?

      John

Ride

Days I've ridden a bike in 2016 when I could have driven a car (recovering from knee injury):
29
2015: 23
2014: 166
2013: 185
2012: 194
My Strava profile

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