Week 1 vs. Week 69 – front
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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 |
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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 – 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 – 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
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 …
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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.
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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
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Congrats, Wade! And thanks for lending me the book! I can see that slow carb definitely seems to work for dropping the bad stuff (fat) and keeping the good (muscle)!
Thank you!