The Progress Project: Michael Kalchman Series #1

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Tips Of The Scale listener Michael Kalchman has invited us along for his weight loss journey.

This is the first installment of The Progress Project.

Current Weight and Body Fat Percentage

As of late February 2014, Michael weighs 218 pounds (99.1 kg) and has a body fat percentage between 28-29%.

Michael’s Reasons for Losing Weight

Michael had three blood clots in the past 10 years, and has a genetic predisposition to them. The first incident resulted in a clot going to his lungs (Pulmonary Embolism) which can be lethal. (Case in point: guest Les Stratford technically died of a pulmonary embolism.)

“The reasons for me to lose weight are to get healthy, to feel better.”

Michael’s Goals and How He Will Measure Progress

Michael’s ultimate goal is better health. However, he does not want to feel restricted or deprived in his new lifestyle, either. (More on this at the 14-minute mark.)

Michael plans to lose one pound each week between now and his next update in 4-5 weeks.

Michael is training for a 10K at end of May 2014. He will track his health changes with blood work. Recent tests had these results:

December 2013:

• A1C (pre diabetic)
• Lipid Profile: (Very Bad)
• Fasting glucose: (Prediabetic)

February 2014:

• A1C (Normal)
• Lipid Profile (Bad)
• Vitamin D (Very Low)
• Leptin (High)

Actions Already Taken

Michael enlisted the help of a trainer, who he meets with once a month for plan updates and guidance with strength training.

Michael has begun running regularly as he works toward his goal of running a 10K in May. He started with running for 90 seconds at a time, and reports reaching a recent milestone of being able to run for 30 minutes – something he’d never been able to do before in his life.

Michael’s Plan for Next 30 Days (Until Update #2)

The major points of Michael’s health plan are:

• Continue working with his trainer on a running and strength training regimen. He will go to the gym 4-6 days a week.
• Pick a day every week, and use a food scale in his kitchen (TipsOfTheScale recommends this scale [Amazon link]) to prepare and portion out food for the rest of the week.
• Consume between 1600-2000 calories a day. (40% protein, 30% carbohydrates, 30% fat)
• Six days “on” and one day “off” every week. Michael allows himself one day of eating without tracking. This is a sort of mental reset, and allows Michael to indulge at social events.
• Although he has not been a fan of cameras, Michael plans to begin cataloging his progress with photos.

How You Can Support Michael

Michael would love your support and encouragement, so please leave your thoughts in the comments below!

We’ll have an update episode in 30 days, but in the meantime, you can follow along with Michael’s journal at geneticistx.tumblr.com.