Biggest Loser: Week 30

Today marks the final day for the Biggest Loser program at work.  However, it does not mean my new lifestyle ends today.  No way!  It just means the official "competition" is now complete [other than the 5k in 2 weeks...].


GENERAL INFORMATIONSTART --> February 1, 2012
END --> August 28, 2012 (30 wks minus 1 day)
AGE: 28
SEX: female
HEIGHT: 5'8"

A few weeks ago, I decided that my goal for today would be...
Weight (lbs): 165
Body Fat (%): 20

Let's see how I did!

Blood Pressure:
Start:
Systolic - 104
Distolic - 76
Heart rate - 118
O2 saturation - 93

30 wks:
Systolic - 110
Distolic - 72
Heart rate - 77
O2 saturation - 96

[These numbers are funny.  I am sure I was just nervous today!]


BMI:
Start -  31.99
8 wks - 29.22 (-2.77)
12 wks - 27.03 (-2.19; T -4.96)
14 wks - 26.73 (-0.30; T -5.26)

18 wks - 26.43 (-0.30; T -5.56)
30 wks - 25.10 (-1.33; T -6.89)

Weight (lbs):
Start - 210.4
8 wks - 192.2 (-18.2)
12 wks - 177.8 (-14.4; T -32.6)
14 wks - 175.8 (-2.0; T -34.6)

18 wks - 173.8 (-2.0; T -36.6)
30 wks - 164.6 (-9.2; T -45.8) <-- 53.2 lbs lost since January 1st (217.8 lbs)

Weight Lost as a %:
8 wks - 8.65

12 wks - 15.49
14 wks -  16.44

18 wks - 17.40
30 wks - 21.77 <-- 24.4% lost since January 1st

Chest Circumference (in):
Start - 44.5
8 wks - 41.5 (-3.0)
12 wks - 39.75 (-1.75; T -4.75)
14 wks - 40 (+0.25; T -4.5)

18 wks - 39.75 (-0.25; T -4.75)
30 wks - 38.5 (-1.25; T -6.0)

Abdominal Circumference (in):
Start - 43
8 wks - 39.75 (-3.25)
12 wks - 37 (-2.75; T- 6.0)
14 wks - 36 (-1.0; T -7.0)

18 wks - 35.75 (-0.25; T -7.25)
30 wks - 34.0 (-1.75; T -9.0)

Hip Circumference (in):
Start - 46.25
8 wks - 42.5 (-3.75)
12 wks - 41 (-1.5; T -5.25)

14 wks - 41 (-0.0; T -5.25)

18 wks - 40.25 (-0.75; T -6.0)
30 wks - 39.0 (-1.25; T -7.25)

Gluteal Fold (in): <-- a.k.a. "thigh"
Start - 27
8 wks - 26 (-1.0)
12 wks - 24.75 (-1.25; T -2.25)
14 wks - 24.25 (-0.5; T -2.75)

18 wks - 24.0 (-0.25; T -3.0)
30 wks - 23.25 (-0.75; T -3.75)

Arm Circumference (in):
Start - 13.5
8 wks - 13.5 (-0.0)
12 wks - 12.5 (-1.0; T -1.0)
14 wks - 12 (-0.5; T -1.5)

18 wks - 12 (-0.0; T -1.5)
30 wks - 12.0 (-0.0; T -1.5)

Total Loss (in; across 5 measurements):

8 wks: -11

12 wks: -8.25; T -19.25

14 wks: -1.75; T -21.0

18 wks: -1.5; T -22.5
30 wks - T -27.5 (+ arm and leg #2 = 32.75)

Omron/IR Kisok Body Composition (%):
Start - 35.1
8 wks - 31.1 (-4.0)
12 wks - 28.5 (-4.6; T -6.6)
14 wks - 27.8 (-0.7; T -7.3)

18 wks - 26.5 (-1.3; T -8.6)
30 wks - 24.0 (-2.5; T -11.1)

Lean Body Mass (lbs):
Start - 136.54
8 wks - 132.43 (-4.11)
12 wks - 127.12 (-5.31; T -9.42)
14 wks - 126.93 (-0.19; T -9.61)

18 wks - 127.44 (+0.51; T -9.1)
30 wks - 125.10 (-2.34; T -11.44)

Fat Mass (lbs):
Start - 73.85

8 wks - 59.77 (-14.08)
12 wks - 50.67 (-9.1; T -23.18)
14 wks - 48.87 (-1.8; T -24.98)

18 wks - 46.06 (-2.8; T -27.79)
30 wks - 39.50 (-6.7; T -34.35)

Body Fat using Skin Fold (%):
8 wks:
Tricepts fold (mm): 23.0
Suprailiac fold (mm): 23.75
Thigh fold (mm): 25.25
Body fat with skin fold: 27.78%
Lean Body Mass (lbs): 138.79
Fat Mass (lbs): 53.4

14 wks:
Tricepts fold (mm): 18.75
Suprailiac fold (mm): 19.0
Thigh fold (mm): 19.25
Body fat with skin fold: 23.01
Lean Body Mass (lbs): 135.35
Fat Mass (lbs): 40.45

30 wks:
Tricepts fold (mm): 12.75 (T -10.25)
Suprailiac fold (mm): 17.75 (T -6.0)
Thigh fold (mm): 16.25 (T -9.0)
Body fat with skin fold: 19.54
Lean Body Mass (lbs): 132.44
Fat Mass (lbs): 32.16

VO2 Max (Rockport): <-- walk a mile at a "hurried" pace
Start:
Time (min:sec) - 14:48
Ending heart rate (bpm) - 155
Method - treadmill
Maximum VO2 (mL/kg/min) - 33.23

30 wks:
Time (min:sec) - 13:19
Ending heart rate (bpm) - 132
Method - treadmill
Maximum VO2 (mL/kg/min) - 45.20 (T +11.97)

AWESOME!!!  :)  Though, I won't be crowned "Biggest Loser" [saw a lady that lost about 24%], I am VERY HAPPY with my SUCCESS!!!  Seriously, those statistics tell it all!  Hard work.  Dedication.  Commitment.  IT ALL PAID OFF!!!

For the record, I am still "overweight" according to BMI since "healthy" happens at a BMI of less than 25.  That is exactly why I think BMI is DUMB.

An abdominal circumference of less than 35 is ideal for women.  I made it!!!
My total loss is 1 lbs of lean mass for every 3.0 lbs of fat mass where the ideal ratio is close to 1:4.

A percent body fat between 14 and 20 is considered "athletic" for women.  Uh...  What's that?!  I'm an ATHLETE!!!! 

So, what is my overall goal?!?  Perhaps, it will be 14 to 16% body fat with an ending weight between 154 and 162 lbs.  That is totally doable (in time)!!!

Wow.  I did that.  I DID THAT.  WOW!!!

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HELPFUL WEBSITES
http://www.exrx.net/
http://www.exrx.net/Calculators/Rockport.html <-- VO2 max calculator
http://adventure.howstuffworks.com/outdoor-activities/triathlons/training/vo2-max1.htm <-- What is VO2 max?
http://www.exrx.net/Calculators/BodyComp.html <-- body composition
http://www.exrx.net/Calculators/WeightBodyComp.html <-- target weight