- Weight: 135.6 lbs.
- No workout today; next: Workout B on Nov. 3
- Total inches: 123.4
- Protein: 125 g (0 g over target)
- Calories: 2,126
October helped answer some nagging questions.
It’s all in the new numbers. I had another BodPod test this morning at the Lakeshore Foundation, so the body fat percentage is up to date.
Weight through Nov. 1
Measurement | Sept. 1 | Nov. 1 | Change |
Weight (pounds) | 121.8 | 135.6* | +13.8 |
Body fat percentage | 23.5 | 26.8** | +3.3 percentage pts. |
Fat weight | 28.6 | 36.3 | +7.7 |
Lean weight | 93.2 | 99.3 | +6.1 |
Total inches | 113.6*** | 123.4 | +9.8 |
I gained 3.0 pounds of muscle in October, the same as in September. But it came at a higher cost: 5 pounds of fat in October, compared to 2.7 pounds of fat in September.
*The Lakeshore scale said 135.1 pounds, but I’m using my own scale for consistency.
**In the Poor range for my age group/gender.
***My measurements starting out weren’t terribly consistent.
Exercise | Sept. 1 | Nov. 1 | Change |
Yates row | 7 x 55 lbs. | 4.4 x 115 lbs. | +109.1 percent |
Barbell overhead press | 7 x 30 lbs. | 5.3 x 50 lbs. | +66.7 percent |
Myotatic crunch | 6.5 x 2.5 lbs.* | 3.5 x 5 lbs. | +100.0 percent |
Slight incline bench press | 3.2 x 30 lbs. | 6.2 x 50 lbs. | +66.7 percent |
Squat | 10 x 45 lbs. | 3 x 75 lbs. | +66.7 percent |
Kettlebell swing | 32 x 20 lbs. | 6 x 40 lbs. | +100.0 percent |
That’s an overall increase of 83.6 percent in pounds lifted. I had a total workout time of 1 hour, 24 minutes in October, or 5 hours, 7 minutes total for 62 days.
I gained just as much muscle in October as I did in September, but in about one-third of the workout time.
*I added weight to this exercise on Oct. 4.
The project has cost me $321.74 so far.
You can see all the numbers updated in real time on the Measurements page.
If I continue to work out for 20 minutes every 6 days and consume 2,500-plus calories daily (with at least 125 g protein) as I did in October, I can expect to add another 8 pounds in November, 3 pounds muscle and 5 pounds fat.
That would bring me to 143.6 pounds, with 9.1 pounds gained in muscle and 12.7 pounds gained in fat overall. I’ll be a lot rounder in the middle: My waist has gone from 31.4 inches to 36 inches in 62 days, meaning it could go to 38 inches easily by Nov. 30.
I will have some serious reshaping to do at the midsection. To temper this, I will change to 2,000 calories a day in November starting today, but still maintain 125 g protein.
And I plan to change my workouts on Dec. 1, to continue toning and shaping my upper body.
The numbers are guiding me, but ultimately, I have to pick the direction and continue the journey.
Day 1 vs. Day 62 – front
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Day 1 vs. Day 56 – side
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