Month 16: Body by Wade

Week 1 vs. Week 69 - front

Week 1 vs. Week 69 – front
[Click image for a larger version.]

Measurement Sept. 1, 2012 Dec. 30, 2013 Change
Weight (pounds) 121.8 129.9 +8.1
Body fat percentage 23.5 20.3 -3.2 percentage pts.
Fat weight 28.6 26.4 -2.2
Lean weight 93.2 99.3 +6.1
Total inches 113.6 120.0 +6.4

Exercise Start* Dec. 29, 2013 Change
Kettlebell swing 32 x 20 lbs. 58/17 x 60 lbs. +200.0 percent
Myotatic crunch 6.5 x 2.5 lbs. 10.0 x 20 lbs. +700.0 percent
Single-arm kettlebell swing 25 x 15 lbs. 8/4 x 40 lbs. +166.7 percent
Isolateral dumbbell
incline bench press
2.4/3.0 x 30 lbs. 0.3/0.3 x 40 lbs. +33.3 percent
Yates row 7.0 x 55 lbs. 3.3 x 165 lbs. +200.0 percent
Reverse drag curls 6.0 x 25 lbs. 0.3 x 55 lbs. +120.0 percent

*I started these exercises on different dates.

I’m a believer. After only 3 months on the Slow-Carb Diet, I’ve seen great results.

weight 12-2013

Weight – Dec. 2013

I’ve dropped 11.5 pounds. I started out in September 2012 at 121.8 pounds, peaked at 141.4 pounds this summer, and am now at 129.9 pounds.

I’ve been less concerned about the scale reading and more concerned about my body fat percentage. The weight for a skinny guy like me had little bearing on my overall health, but my body fat level was cause for concern.

body fat percentage 12-2013

Body fat percentage – Dec. 2013

From today’s Bod Pod test, I am at a record low of 20.3 percent body fat. Wow!

I could hit my target of 15 percent by March. I started out at an unhealthy 23.5 percent in September 2012 and jumped to an even worse 26.7 by April 2013. (It was about the same by Aug. 30.)

So, in just 3 months, I decreased my body fat percentage by 24 percent! Same workout routine of about 73 minutes a week, but big shift in eating … and now 29 percent less fat on me.

adding muscle, losing fat

Adding muscle, losing fat

All that weight I just lost? Pure fat.

In the 90 days I’ve been on the Slow-Carb Diet, I actually gained a half-pound of muscle.

And to show I’m serious about sticking to my diet, I’ve listed all 70 yummy fattening foods I had on my 14 cheat days …

  • apricot oatmeal bar
  • bacon
  • bacon cheeseburger
  • beer
  • biscuit
  • bread pudding
  • candy
  • cashew chicken
  • cereal
  • cheesecake
  • chicken
  • chicken baker
  • chicken nuggets
  • chicken sandwich
  • chocolate croissant
  • chocolate tart
  • chorizo
  • cinnamon roll
  • Coke
  • cole slaw
  • cookies
  • corn
  • corn muffin
  • cranberry sauce
  • Cuban sandwich
  • doughnuts
  • dressing
  • egg roll
  • eggs
  • french fries
  • fried chicken
  • fried shrimp
  • gelatin
  • gravy
  • green beans
  • ham and cheese croissant
  • hash browns
  • hot dog
  • hushpuppy
  • ice cream
  • Kung Pao beef
  • macaroni and cheese
  • mashed potatoes
  • Mexican sweet tamale
  • milkshake
  • Nutella
  • oatmeal raisin cookies
  • orange
  • peanut butter and jelly
  • peanuts
  • pizza
  • potato chips
  • protein bar
  • rice
  • salad
  • salmon
  • sashimi
  • sausage english muffin
  • spanish rice
  • spring rolls
  • Sriracha popcorn
  • sushi
  • sweet potatoes
  • tamale
  • Three-Cup chicken
  • toast
  • tortilla chips
  • tortillas
  • turkey
  • waffles

I’ve pigged out every Saturday for fun. And it has paid off.

I’d share my copy of  “The 4-Hour Body” [Amazon | iTunes aff. links] by Tim Ferriss, but I recently lent it to a friend. But all the details for the Slow-Carb Diet are already in a previous blog post.

I haven’t bulked, but I have become healthier with this recent diet change. And I continue to grow stronger.

I’m thrilled with today’s Bod Pod report, and I look forward to more, or less, in the coming year.

December’s average workout time was 21 minutes and 38 seconds.

I averaged 2,154 calories a day in December. I also had 132 g protein a day on average.

The project has cost me $812.95 so far. I spent $41.96 more on food in December compared to previous monthly averages.

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

Week 1 vs. Week 69 - side

Week 1 vs. Week 69 – side
[Click image for a larger version.]