Kyle Meyer is going to bust the fat and kick some bad habits! He has agreed to allow his results to be tracked publicly. I will be reporting on his progress every four weeks. Here's his story:

Kyle is 54 years old, married with children and a successful business man. We went to high school together and we found out about a year ago through the planning of our high school reunion that we were both living in Fort Lauderdale. Kyle was very athletic in high school and was an avid wrestler and was in great shape. He is 5 feet, 10 ½ inches tall and weighed 168 pounds in high school. Now that's a few years ago since we both graduated from high school in 1970! Kyle now weighs 213 pounds, was taking blood pressure medication and is still taking medication for high cholesterol.

Kyle has been training with me 2 to 3 times per week on the beach and has experienced significant fitness improvement. However, he has not experienced any significant weight loss. He is dealing with an issue of tight Achilles tendons which has been exacerbated by his excessive weight. I asked him what he thinks is the reason for the lack of weight loss and here are the bulleted points:

• Cheese (daily)
• Munchies (daily, roasted and salted nuts, chips with dip and others)
• Wine (at least half a bottle with dinner)
• Dessert (with every meal)
• More than 2 cups of coffee a day (every day)
• Bread made with white flour (every day)
• Pasta (more than three times per week)
• Portion sizes too large

Kyle's present body measurements are:

• Neck: 17"
• Arm: 13 3/4"
• Chest: 45"
• Waist: 43 3/4"
• Hips: 44"
• Thigh: 21"
• Calf: 14"
• Weight: 213 lbs.
• Height: 5' 10.5"
• Age: 54

Now just what is Kyle's action plan? Here it is:

1. No more than once a week of cheese, dessert, bread with white flour and pasta.
2. Effective January 8th, 2006, no alcohol whatsoever for 30 days.
3. No more munchies. No more casual eating for reasons other than hunger.
4. Regular exercise at least four to five times per week.
5. Drink lots of water as the beverage of choice.
6. Generally avoid processed, refined foods.
7. Eat lots of plant based foods. Lots of vegetables and some fruits.
8. Reduce portion sizes.
9. Lose 1 to 2 pounds per week and meet or exceed weight loss goals every four weeks for four months. Target weight after four months: 187 lbs. That's a weight loss of 26 lbs. over four months. Then a weight loss of an additional 12 lbs. over two additional months with a total weight loss over a six month period of 38 lbs. and a final target weight of 175 lbs.
10. Meet or exceed all fitness goals every four weeks for the next four months.

Based on Kyle's present weight of 213 pounds let's take a look at some health assessment calculators:
BMI or Body Mass Index. Body mass index (BMI) is measure of body fat based on height and weight that applies to both adult men and women. BMI Categories:

• Underweight = <18.5
• Normal weight = 18.5-24.9
• Overweight = 25-29.9
• Obesity = BMI of 30 or greater

Using an online calculator at the website of the American Diabetes Association, Kyle's BMI is 30.6 which is in the obese range.
BMI Calculator, American Diabetes Association

Weight Assessment
Based on the Dietary Guidelines of Healthy Americans, Kyle's ideal weight should be within the range of 131 to 176 pounds. There is a wide range because a small, medium or large build will determine the approximate proper weight. Kyle weighed 168 pounds as a high school wrestler. He now weighs 213 pounds. His present waist is 43 3/4'.
Healthy Body Weight Calculator, University of Virginia

Now since I'm retired military, let's take a look at the weight standards of the U.S. Army. Based on Kyle's age of 54, the maximum weight permitted would be 192 pounds. Now this is a maximum weight which takes into consideration a large frame. Kyle has a medium build.
US Army Physical Fitness and Weight Charts