Wednesday, September 20th, 2017

Fitness Measurement Update – July 30

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Today I a fitness measurement test using the BodPod. My last test was on May 3, 2011. Since that time I have had a couple of vacations with unlimited eating. In between that time I have been relatively strict, especially in the past two weeks as I was done with the mental diet break of looser eating protocols and not watching/tracking the macros. In the past couple of weeks I have limited my carb intake to 100 grams (net carbs) per day and about 160 grams of protein and the rest fat. This works out to about 1850 kcal’s per day.

My training has also changed. I am now going to a new gym which is very strength and conditioning focused. Each Monday, Wednesday, and Friday I do work with a class where everyday is different, but we primarily do things like battle ropes, TRX moves, tire flips, and other metabolic strength work. On the other days I lift for strength and growth with lifts like squats, pull-ups (chins and wide grip), deadlifts, glute ham ham raises, etc. It seems to be a good balance and as you will see below it is working.

Here are the BodPod measurements:

May 3, 2011 (lb)
Body Mass : 160
Fat Mass: 38
Fat Free Mass: 122
BF %: 23.8%

July 30, 2011 (lb)
Body Mass : 159.7
Fat Mass: 28.8
Fat Free Mass: 130.9
BF %: 18%

As you can see, I have gained 8 pounds of muscle and dropped around 4% body fat, all while staying at the same weight. To me that is what I am looking to do.

My goal is still to get to 10% bodyfat which means I need to get my body weight down to around 145 pounds and put on some more mass. I hope to hit this goal on October 31, 2011. Stay tuned and we will see….

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