• Weight: 134.2 lbs.
• Workout D: 25 minutes, 45 seconds; next: Workout C, Jan. 4
• Total inches: 122.6
• Protein: 127 g (0 g over target)
• Calories: 2,316

New year, latest results.

I had a good readout from this morning’s BodPod session.

Measurement	Sept. 1	Jan. 2	Change
Weight (pounds)	121.8	134.2	+12.4
Body fat percentage	23.5	25.5	+2.0 percentage pts.
Fat weight	28.6	34.2	+5.6
Lean weight	93.2	100.0	+6.8
Total inches	113.6	122.6	+9.0

My body fat was 23.5 percent in September, 24.5 percent in October, 26.8 percent in November … but dropped to 25.5 percent today. That’s still not a great number, but I’m now moving in the right direction: more lean, less fat.

Weight through Jan. 2

My weight is up slightly for December.

My workout changed in December to kettlebell swings primarily. The sessions are typically shorter and more frequent.

Exercise	Start*	Jan. 2	Change
Kettlebell swing	32 x 20 lbs.	55/20 x 40 lbs.	+100.0 percent
Myotatic crunch	6.5 x 2.5 lbs.	2.0 x 10 lbs.	+300.0 percent
Single-arm kettlebell swing	25 x 15 lbs.	25 x 20 lbs.	+33.3 percent
Isolateral dumbbell incline bench press	2.4/3.0 x 30 lbs.	3.3/3.3 x 30 lbs.	0 percent
Yates row	7.0 x 55 lbs.	4.4 x 125 lbs.	+127.3 percent
Reverse drag curls	6.0 x 25 lbs.	6.0 x 35 lbs.	+40.0 percent

*I started these exercises on different dates.

My workout time in September was close to 3 hours, 45 minutes. In October and November, it was around 1 hour, 30 minutes. In December, it was back up to 3 hours, 30 minutes.

I have maintained a 2,300-calorie minimum for the last 2 weeks. This seems optimal, so I’ll continue to eat between 2,300 and 2,400 each day through June.

The project has cost me $342.11 so far. The cost went up in December with a new jar of protein powder and more dining out for the holidays.

You can see all the numbers updated in real time on the Measurements page.

So 2012 ended well. I hit a good weight, my body fat dropped slightly, I started a new workout, and I found a good calorie range to maintain.

For the first 6 months of 2013, I am going to:

• Continue with my current workouts, emphasizing kettlebell swings;
• Continue with 2,300 to 2,400 calories a day;
• Continue with 127 g of protein a day, adjusting up as needed;
• Continue with daily photos;
• Continue with weekly blog posts;
• Drop from daily measurement of weight and total inches to weekly.

As you see, the only real change is cutting back on the morning routine of scale and tape measure. It’ll save a few minutes each day.

The daily look at weights and total inches wasn’t helping or hurting me. I haven’t needed the reinforcement to stick to the routine, and the trends will be borne out by the numbers every Friday.

Project Bulk has transformed from a short-term project into potentially a yearlong lifestyle switch. I am excited about what 2013 will bring.

Day 1 vs. Day 124 – front
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Day 1 vs. Day 119 – side
[Click image for a larger version.]