Day 23 - Progress & Belief

Progress

Progression is something we should always monitor. It shows us that we're on the right track and that we're achieving and moving forwards. Without monitoring progress, we can never truly see how far we've come. Over the past 23 days I've seen small changes, felt big changes and visualised huge changes. I've seen my mindset and inner-balance return stronger than ever. It has been a massive journey, and its not even a full month yet. I'm really enjoying sharing this with you, but if I'm being honest, I'm enjoying writing this for my own proof of progress. I read back through the old posts and see when I've had good days, bad days, tough sessions or lazy thoughts. I see how I've progressed and I'm loving it. This is the best training diary ever!

Once More for the Record...

Well, I'm gonna put it out there, proof or evidence of how I'm going. Real measurements, my real data. So to point out, since my first recorded data, I have had my weight, height and fat measurements done professionally, so if you notice a few minor number changes, thats why!

Day 1: 

Weight: 97kg

Height: 176cm

Belly: 110.5cm

BMI: 31.31

Before - This is Why I blog...

'InBody' Body Composition Analysis - Day 13:

Height: 175.1cm - Dang, I'm shorter than I thought!

Composition:
Total Body Water: 53.3 L (Average = 37.9 - 46.3 L)

Protein: 14.5 kg (Avg = 10.2 - 12.4 kg) 

Minerals: 4.96 kg (Avg = 3.51 - 4.29 kg)

Body Fat Mass: 25.3 kg (Avg = 8.1 - 16.2 kg) - OMG!
Soft Lean Mass: 68.7 kg (Avg = 48.7 - 59.5 kg)
Fat Free Mass: 72.8 kg (Avg = 51.6 - 63.1 kg)

Muscle-Fat Analysis:

Weight: 98.1 kg (Avg = 57.4 - 77.6 kg)

Skeletal Muscle Mass: 41.9 kg
Body Fat Mass: 25.3 kg

Obesity Analysis:
BMI: 32.0
Percentage Body Fat: 25.8 % - EEEEP!
This analysis yields an over the limit BMI and PBF! Lucky I ignore this….

Segmental Lean Analysis:
Right Arm: 4.35 kg / 120.9 %
Left Arm: 4.44 kg / 123.3 %
Trunk: 32.4 kg / 113.2 %
Right Leg: 10.54 kg / 105.3 %
Right Leg: 10.50 kg / 104.9 %
This analysis suggests that my upper body (arms) and lower body (legs) are balanced in terms of muscular density and weight,  whilst my upper to lower body is slightly out of whack (due to my trunk). The percentage number is good, if you are 100% or higher, it suggests a healthy soft lean mass.

Segmental Fat Analysis:
Right Arm: 1.6 kg / 262.7 %
Left Arm: 1.6 kg / 264.6 %
Trunk: 14.2 kg / 331.0 %
Right Leg: 3.2 kg / 186.4 %
Right Leg: 3.2 kg / 183.7 %

Body Water Analysis:
ECW Ratio: 0.369 = Normal (0.36 - 0.39)
ECW ratio is the ratio between extra cellular water and total body water. This indicates that body water is in balance, therefore in a healthy state.

Additional Data:
Intracellular Water: 33.7 L (Avg = 23.5 - 28.7 L)
Extracellular Water: 19.6 L (Avg = 14.4 - 17.6 L)
Basal Metabolic Rate: 1943 kcal
Waist - Hip Ratio: 0.95 (Avg = 0.80 - 0.90)
Visceral Fat: 10 (Avg = 1 -9)
Bone Mineral Content: 4.11 kg (Avg = 2.9 - 3.5 kg)
Body Cell Mass: 48.2 kg (Avg = 33.7 - 41.4 kg)
Arm Circumference: 37.9 cm
Arm Muscle Circumference: 33.1cm

Weight Control:
Target Weight: 85.7 kg
Suggested Weight Loss: -12.4 kg (doesn't assume weight gain as muscles build)
Realistic Weight Loss: -6.2 kg (assumes gain muscles increases weight)
Fat Control: -6.2 kg (assuming muscle gain)

End Week 2

Day 23:

Height: 175.1 cm
Weight: 97.2 kg

BMI: 31.67
Belly: 106.0 cm
Right Arm Circumference: 39.6 cm 

Left Arm Circumference: 39.8 cm

Chest: 115.0 cm

Start Week 4

I have to say I'm mildly surprised that I'm doing so well, I've really felt so uncomfortable, tired, achy and fat whilst working on this regimen. I'm seeing results three weeks in and that is pretty cool. So, now I'll just keep going and I will endeavour to "Strive for progress, not perfection."

Moving on….

Tuesday typically means an early weights room session, mandatory navy physical training, and a hardcore cardio in the evening. Today I decided to mix things up a little. 

Back (with a vengeance)

A good back workout in the gym this morning - I'm really putting myself through my paces these days, feeling stronger physically and emotionally, especially since I've started seeing some minor changes and results for my efforts. I started the usual way, utilising the seated row machine and the lat pulldown. On the pulldown I've started throwing in an extra 3 sets, allowing me to do a wide set and a very narrow set to target some of those core muscles. After pulldown, I moved to the high row followed by the newest addition to my training - the safer way to conduct a dead lift - seated on the cable row. I picked this one up from Michelle Lewin (follow her on Instagram) and its really helping to strengthen my back, without the strain of doing it using a barbell. I also threw in a set of rows, this time using the rope handle to tweak those smaller muscles in my middle back, this needs far less weight, but you can really feel it! I finished with a cable burnout, isolating separate arms, doing three sets of three types of single arm row - inclined / diagonal pull up (from the lowest cable setting), waist height pull (middle setting), inclined / diagonal pull down (from the highest). I did this simultaneously, 8 reps left side, then right, then left, then right…you get the picture… until I had done 3 sets on each side. I then changed the height. So thats 9 sets of 8 reps on each side of my back, giving my arms a bit of a go over too! Oh Yeah! I'm gonna look so good for my honeymoon if I keep up the hard work!

Belief

Belief is powerful. I'd actually go on to say belief is power. I'm not expecting the fat to just leave my body in search of another host, I'm working hard at getting rid of it myself. I believe I can do it, and I believe I can achieve my goal of trimming up the fat, building a little muscle and improve my general physique. I'm feeling healthier every day, and I'm really believing that my body is starting to respond. I'm not just praying for a miracle, I'm becoming the miracle. Deep? Well, if I don't believe that its possible, who will? Exactly, today I'm sharing my thoughts, but really what I'm saying is that I'm Clark Kent, but I wanna show you the Superman behind the disguise.

My Inner Superhero is Lego!

Cardio Fun

So, tonight I decided not to go to yoga, in preference for a full game of indoor football (with a round ball) and a swim. Footy lasted well over the usual time we have allocated (plus I'm not normally there until the end) and was SO MUCH fun. I scored 2 goals tonight, and played hard. Really enjoy having a good kick about. Mr Dutchie organises this every week and should really be playing at such a higher level, but its good to see him, Mr P and our resident East Timor transfer Alex-skills! They all play so well…oh and Hand - A, he scored 3 goals tonight, even when Mr P put him under pressure. Good job buddy! The swim was another 500m blast, to finish my day off. I did it again in around 14 minutes and focused on my TTs. I'm getting better…each time I swim I see a touch more progress!

So, thanks for reading. Speak soon peeps!