Day 303: At the end of 10 months

Day 303 - front

Day 303 – front

  • Weight: 138.2 lbs.
  • No workout today; next: Workout C, July 1
  • Total inches: 125.3
  • Protein: 134 g (4 g over target)
  • Calories: 2,124
Measurement Sept. 1 June 30 Change
Weight (pounds) 121.8 138.2 +16.4
Body fat percentage 23.5 26.7 [April 19] +3.2 percentage pts.
Fat weight 28.6 36.9 +8.3
Lean weight 93.2 101.3 +8.1
Total inches 113.6 125.3 +11.7

Exercise Start* June 30 Change
Kettlebell swing 32 x 20 lbs. 49/23/3 x 50 lbs. +150.0 percent
Myotatic crunch 6.5 x 2.5 lbs. 9.0 x 20 lbs. +700.0 percent
Single-arm kettlebell swing 25 x 15 lbs. 8/5 x 35 lbs. +133.3 percent
Isolateral dumbbell incline bench press 2.4/3.0 x 30 lbs. 1.1/1.2 x 40 lbs. +33.3 percent
Yates row 7.0 x 55 lbs. 5.0 x 135 lbs. +145.5 percent
Reverse drag curls 6.0 x 25 lbs. 1.3 x 55 lbs. +120.0 percent

*I started these exercises on different dates.

Discipline is easy without distractions.

But July will likely be a challenging month.

June has become busier with work, so staying on track with exercise and diet has been more difficult. Last week, I fell asleep one night before having my protein shake.

It took 4 extra days to make up the deficit in calories and protein. From one single shake.

I find myself looking forward to 2 months from now, or the 1-year mark. I feel like scaling back at that point, though I’m willing to bet my body fat percentage will still be a source of concern.

Fortunately, I have chapters yet to read in “The 4-Hour Body” [Amazon | iTunes aff. links] that can help with losing fat.

I will likely drop the daily photos and weekly blog posts, switching to monthly updates. I may continue to keep my daily diet recorded, if only to ensure I manage my nutrition properly and measure the impact of any changes.

And I daydream about trying out a full-on 3-month workout camp, just to test my limits. What I do is easy, because I have designed it that way. Putting myself in the hands of experts and truly bulking up would be a real mental and physical test.

I’d either end up ripped, or broken.

But first, I need to get through the next 2 months …

June’s average workout time was 26 minutes and 29 seconds, the same as May.

I averaged 2,159 calories a day in June. I also had 132 g protein a day on average.

The project has cost me $286.73 so far. I spent $70.15 less on food in June compared to previous monthly averages.

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

Day 301 - side

Day 301 – side

Day 1 vs. Day 303 - front

Day 1 vs. Day 303 – front
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day 1 vs. Day 301 - side

Day 1 vs. Day 301 – side
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