Tag Archives: weight

Day 154: 5 months and counting

Day 154 - front

Weight: 136.2 lbs.
Workout C: 13 minutes, 58 seconds; next: Workout C, Feb. 4
Total inches: 123.1
Protein: 129 g (0 g over target)
Calories: 2,350

The first 5 months have gone well. I am adding one more exercise for February, but let’s look at the numbers first.

Measurement	Sept. 1	Feb. 1	Change
Weight (pounds)	121.8	136.2	+14.4
Body fat percentage	23.5	25.5 [Jan. 2]	+2.0 percentage pts.
Fat weight	28.6	34.7	+6.1
Lean weight	93.2	101.5	+8.3
Total inches	113.6	123.1	+9.6

weight 2-1-13

Weight through Feb. 1

My weight continues to climb since the drop in November.

Exercise	Start*	Feb. 1	Change
Kettlebell swing	32 x 20 lbs.	50/25 x 40 lbs.	+100.0 percent
Myotatic crunch	6.5 x 2.5 lbs.	6.0 x 10 lbs.	+300.0 percent
Single-arm kettlebell swing	25 x 15 lbs.	12/9 x 30 lbs.	+100.0 percent
Isolateral dumbbell incline bench press	2.4/3.0 x 30 lbs.	4.3/5.0 x 30 lbs.	0 percent
Yates row	7.0 x 55 lbs.	3.0 x 125 lbs.	+127.3 percent
Reverse drag curls	6.0 x 25 lbs.	4.0 x 45 lbs.	+80.0 percent

*I started these exercises on different dates.

I am seeing some improvement in my lifting, especially in the isolateral dumbbell incline bench press. When I reached 30 pounds for that exercise, I thought I would never budge that dumbbell an inch. I get three attempts each week, and I have slowly added to my reps.

Maybe by month’s end, I’ll graduate to the next size dumbbell.

workout time - 2-1-13

My workout time is holding steady: around 3 hours and 30 minutes for the month.

My calorie intake is on the money. I’m shooting for 2,300 to 2,400 a day, and my daily average for January was 2,335 calories.

The project has cost me $282.88 so far. I saved $68.88 in food in January compared to previous monthly averages.

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

I’d like to see my stomach better defined. Six pack? Yes, please.

To that end, I’m adding the cat vomit exercise back into the rotation on Mondays and Fridays, on top of kettlebell swings and myotatic crunches. Let’s see if eight times a month will improve that area.

Why should my arms and neck and sides have all the fun?

Day 154 - side

Day 1 vs. Day 154 – front
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Day 1 vs. Day 154 – side
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Day 124: The year that was

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Day 124

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 jan. 2

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.

workout time 2012

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
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Day 105: Eat like it’s your job

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Day 105 - front

Weight: 133.2 lbs.
Workout C: 11 minutes, 40 seconds; next: Workout C, Dec. 17
Total inches: 122.4
Protein: 126 g (0 g over target)
Calories: 2,261

After 2 weeks of 2,200-calorie days, the next step is simple: 2,300-calorie days.

Surprisingly, my weight has remained stable the last 6 weeks, when I’d prefer it go up. And, of course, with more lean pounds than fat pounds.

A recap:

Days 1-14: no calorie counting, no weight gain;
Days 15-30: calorie counting, but no target, resulting in steady weight gain;
Days 31-61: 2,500 calories a day, resulting in steady weight gain;
Days 62-76: 2,000 calories a day, no weight gain;
Days 77-91: 2,100 calories a day, no weight gain;
Days 92-105: 2,200 calories a day, no weight gain.

The target protein has been a minimum of 122 g to 126 g a day, with the overall average being 136.6 g to date.

The sweet spot would be gaining muscle and losing fat simultaneously. It might be happening now, but I won’t know until I check my body fat percentage again, perhaps in 2 weeks.

It will not be difficult to ramp up calories again. Having already done a month at 2,500 calories, these small tweaks are really nothing. I just didn’t realize that the range of calories I consumed these last 6 weeks would have no effect on my overall weight.

My job continues to be to eat sufficient protein and calories every day. So far, it has been a minor hassle in accounting but enjoyable nonetheless.

Day 105 - side

Day 91: 3 months in

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Day 91

Weight: 132.4 lbs.
No workout today; next: new workout on Dec. 3
Total inches: 121.3
Protein: 126 g (1 g over target)
Calories: 2,103

November has been even steven: My workouts were flat. My calories were flat. Everything was flat.

I can fix this.

weight 11-30-12

Weight through Nov. 30

As you can see, my rapid weight gain leveled off, never straying too far from 132 pounds this past month.

Measurement	Sept. 1	Nov. 30	Change
Weight (pounds)	121.8	132.4	+10.6
Body fat percentage	23.5	26.8*	+3.3 percentage pts.
Fat weight	28.6	35.5	+6.9
Lean weight	93.2	96.9	+3.7
Total inches	113.6**	121.3	+7.7

*Last measured Nov. 1.

**My measurements starting out weren’t terribly consistent.

Some of my gains in September and October were erased in November. I had a really challenging time making progress in the workouts.

Exercise	Sept. 1	Nov. 30	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.*	4.5 x 5 lbs.	+100.0 percent
Slight incline bench press	3.2 x 30 lbs.	0 x 60 lbs.	+100.0 percent
Squat	10 x 45 lbs.	10 x 85 lbs.	+88.9 percent
Kettlebell swing	32 x 20 lbs.	22 x 40 lbs.	+100.0 percent

*I added weight to this exercise on Oct. 4.

The total workout time was almost identical these past 2 months: 84 minutes in October and 90 minutes in November. But I can see where my lifting has stalled out, even with adequate rest and recovery time.

total inches 11-30-12

Total inches through Nov. 30

calories 11-30-12

Calories consumed through Nov. 30

You can see a couple of factors at work. Total inches confirms that I haven’t gained or lost significantly in the last 30 days.

I adjusted calories dramatically, concerned over having gained too many pounds of fat vs. muscle.

In October, the target was 2,500 per day; actual average was 2,582. In November, the target was 2,050 per day (2,000 for the first half, 2,100 for the second half); actual average was 2,101. Protein intake has remained roughly the same all 91 days. Because I have not measured body fat percentage since Nov. 1, I can’t tell if it has changed, but I believe it has not gone up or down significantly.

The project has cost me $283.59 so far. (The cost dropped because my monthly food bill in November was lower than the 24-month average before starting all of this.)

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

I am making one small change and one big change for December.

The small change is moving up to 2,200 calories a day.

The big change is to switch to a new workout. I had been considering doing kettlebell swings and abdominal exercises on Mondays and Fridays, likely doubling my exercise time to about 3 hours total for December.

But in re-reading “The 4-Hour Body” [Amazon |iTunes aff. links] last night, a set of exercises in the chapter “From Geek to Freak” caught my eye. I’ll research them over the weekend and have a workout routine in place for Monday.

I’m looking forward to bulking up for real in December, closing out 2012 bigger than ever.

Day 91 - side

Day 91 – side

Day 1 vs. Day 91 – front
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Day 1 vs. Day 91 – side
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Day 76: Steady on

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Day 76

Weight: 132.0 lbs.
Workout B: 18 minutes, 29 seconds; next: Workout A on Nov. 21
Total inches: 122.0
Protein: 132 g (7 g over target)
Calories: 2,026

The first half of November has been very steady. Too steady.

calories 11-15

Calories through Nov. 15

Maintaining 2,000 calories a day (down from 2,500) has kept me at between 132 and 134 pounds. No significant gain, similar to the first 2 weeks when I didn’t track calories. (Protein intake has remained the same throughout all of Project Bulk.)

weight 11-15

Weight through Nov. 15

Naturally, my growth in total inches (arms, legs, waist, hips) has also flattened.

total inches 11-15

Total inches through Nov. 15

Starting tomorrow through the end of November, I am bumping slightly to 2,100 calories a day. I’d rather have slow gain with more muscles than fast gain with excess fat.

The workouts have been fairly static, with no dramatic improvements. I seem to be stuck on a couple of the lifts. One way I’ve beaten the lack of progress is switching the order of the exercises, so I can at least try every other attempt.

I’m probably going to switch to kettlebell swings twice a week in December, just to see if it’ll bulk up my arms faster, which have grown about 0.6 inches each since Day 1.

Even after two-and-a-half months, I own the routine. The routine doesn’t own me.

Day 62: The 2-month mark

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Day 62

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 11-1-12

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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Day 49: Milestone

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Day 49 - front

Day 49 – front
(See the gallery for more photos.)

Weight: 132.0 lbs.
No workout today. Next: Workout B on Oct. 22.
Total inches: 121.1
Protein: 131 g (8 g over target)
Calories: 2,534
See more measurements.

I hit one of my original milestone goals today. I gained 10 pounds.

I thought it would take only 30 days, but I was guessing based on limited information.

I started out at 121.8 pounds, a weight I’ve been for my entire adult life. To be up 10.2 pounds in 49 days is a small miracle. I can project that if I stay the course, by Day 100 on Dec. 9, I will be 141.8 pounds, adding 20 pounds total.

weight - day 49

Weight: Day 49

Why that date and weight? I figure that if my ratio of what I gain stays constant, that will mean roughly 10 pounds more of muscle, and consequently 10 more pounds of fat.

That’s not to say Dec. 9 would be a stopping point. It depends on how I look, too. If I look brawny and muscular, mission accomplished.

But if I feel like I need more toning and shaping, a more likely scenario, I can tinker with daily protein intake, daily calorie intake, frequency and type of workouts. Perhaps it will be back to normal caloric intake (roughly 1,700 to 2,000 a day), the same higher protein intake and a twice weekly kettlebell workout to develop my arms.

I can feel the difference, but not in a “I have all kinds of energy” way. It’s more of me getting used to my new shape, which is rounder in the middle and has some trouble with pants.

But getting here was very easy. I can’t pretend to say it was that challenging to gorge myself or exercise moderately every few days. It took discipline to record all the numbers and to eat enough calories a day. But I wanted it to be easy, so that quitting wouldn’t be an option.

See you at 140.

Day 49 - side

Day 49 – side

Day 31: More of me to love

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Day 31

Weight: 127.6 lbs.
No workout today; next: Workout A on Oct. 4
Total inches: 120.0
Protein: 143 g (21 g over target)
Calories: 2,523

I haven’t read “Moneyball.” I haven’t seen “Moneyball.” But I bet I would enjoy “Moneyball.” [all aff. links]

Rather than bore you with baseball statistics, I’d prefer to bore you with my physiological statistics.

weight Oct. 1, 2012

Weight through Oct. 1

Measurement	Sept. 1	Oct. 1	Change
Weight (pounds)	121.8	127.6*	+5.8
Body fat percentage	23.5	24.5**	+1 percentage point
Fat weight	28.6	31.3	+2.7
Lean weight	93.2	96.3	+3.1
Total inches	113.6***	120.0	+6.4

That’s not bad: 3.1 pounds of muscle in 30 days! Will muscle growth accelerate, slow or remain steady in the next 30 days?

*The Lakeshore scale said 127.0 pounds, but I’m using my own scale for consistency.

**In the Poor range for my age group/gender, but Excellent if I were a 67-year-old woman.

***I was terrible at measuring my legs for the first few days, till I found a way to standardize it. So take that early number as probably too low because of my errors.

Exercise	Sept. 1	Oct. 1	Change
Yates row	7 x 55 lbs.	7 x 85 lbs.	+54.5 percent
Barbell overhead press	7 x 30 lbs.	4.3 x 50 lbs.	+66.7 percent
Slight incline bench press	3.2 x 30 lbs.	4.2 x 50 lbs.	+66.7 percent
Squat	10 x 45 lbs.	10 x 65 lbs.	+44.4 percent
Kettlebell swing	32 x 20 lbs.	50 x 30 lbs.	+50.0 percent

That’s an overall increase of 55.6 percent in pounds lifted with a total workout time of 3 hours, 42 minutes.

The project has cost me $216.63 so far. What surprised me here was a $41.55 savings in the average monthly food bill (both groceries and dining out).

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

My plan for October: Do a workout every 6 days. Eat a lot. Take a daily photo. And post on workout days, so expect five or six more updates this month.

The numbers are encouraging, and I am growing, inside and out.

Day 20: A small win is still a win

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Day 20

Weight: 125.2 lbs.
No workout today
Total inches: 118.1
Protein: 155 g (37 g over target)
Calories: 2,333

I am sometimes discouraged by my overall progress. The daily photos tend to look the same. The weigh-ins are falling short.

So I focus on one area where I’ve seen progress: the workouts. No matter how small the lifts seem, they go up with each workout.

Maybe the number of reps increases by one. Or the total lifting weight goes up 10 pounds. It doesn’t matter that I started with 30 measly pounds for the slight incline bench press and can now do 40 pounds. It went up.

The most impressive number to me will seem puny to real lifter, but I’ve gone from 55 pounds for the Yates row to 75 pounds in 2 weeks. I end up sweating, but it is the sweat of glory. And I have not hurt myself in the process.

I can’t do 10 myotatic crunches. Yet. But I’ve gone from five-and-a-half to eight in 2 weeks.

Kettlebell swings kick my ass. But I went from 32 reps of 20 pounds to a full 50 reps, and then to 31 reps of 30 pounds.

Three weeks ago, I had never done any of this.

I go into each workout determined. I want to take that attitude with me to every challenge, whether physical or mental or spiritual.

I want to win.

Day 18: The skinny

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Day 18

Weight: 124.6 lbs.
No workout today
Total inches: 117.1
Protein: 139 g (21 g over target)
Calories: 2,625

Mike has known me a long time and has been guardedly supportive of this crazy scheme.

“You could stand to add a few pounds,” he says.

I have to remind him that my body fat percentage is already too high. I’m glad I checked, because before Aug. 30, I had no idea.

This is one of the minor annoyances of being skinny: People tell you how you should actually be; they tease thinking it is harmless. (I can only imagine the real pain that overweight people endure day in and day out.)

For me, this is about only one goal: gaining muscle. I’ve never made a concerted effort before, so I’d like to see if this approach works. It might take more than 30 days. It might take 60 days, or 365 days, or 5 years. Who knows?

He had, at one point, even suggested anabolic steroids. To me, that is no more of a solution to me than liposuction or implants or any other artificial shortcut. I simply won’t do it. I want to be healthier, not just more muscular. Muscles will improve my body fat percentage. Working out will improve my strength and stamina.

It is weird to try to explain that my experiment involves only two actions: eating and working out (three, if you count tracking numbers). It is even weirder in a state such as Alabama, one of the fattest states in America. Just today, a new report said that 62.6 percent of adults here would be obese by 2030, double that of 2011.

That breaks my heart. As a champion of local food, real food and balance in life, I want to see me and others live longer, healthier lives.

So gaining 10 pounds of fat within 30 days would be far from triumph for me. How is that so difficult to grasp?