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06 июня 2019
Not posted anything in here since March. I've been busy. Not busy working but busy exercising. I haven't been concentrating on losing weight because all my attention has been on fitness. I have been following the 5x5 Stronglifts fitness program. That involves weight training three times a week to increase strength. Tomorrow marks weeks 15 following the program.
In late February:
100 lb squat
88 lb deadlift
88 lb bench press
50 lb overhead press
88 lb Pendaly row
132 lb lat pulldown
110 lb Fly
Beginning of June:
220 lb squat
240 lb deadlift
121 lb bench press
88 lb overhead press
154 lb Pendaly row
210 lb lat pulldown
154 lb Fly
During this program, I have gained 2kg of body weight but I'm fine with that given the increase in strength. I wasn't trying to lose weight, rather just hold my weight steady while gaining strength. I measured my body fat content and I'm currently at 31% body fat by mass, which would mean my lean body mass is 74.5kg.
Before my summer holiday to Europe in mid-August, I want to get down to under 100 kg total body weight and under 22.5% body fat. To that, I'm going to have to count the calories very carefully. Not too many, but the difficult thing is also not too few.
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Следовательность диеты:
108 кг
10 кг
23 кг
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Набралось 0,2 кг за Неделю
21 марта 2019
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Следовательность диеты:
106,2 кг
11,8 кг
21,2 кг
Достаточно Хорошо
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Потеряно 0,5 кг за Неделю
01 марта 2019
I've not been on this site for a long time now -- about six months. My weight has gone back up about 5 kg. Also, my exercise program went missing for a similar time so I haven't been working out. There was just too much happening in my life at the end of last year and there was no time for looking after myself. New school term starts this week and I'll be working out rigorously. I'm following the 5x5 Stronglifts program and doing some HIIT on the treadmill.
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Следовательность диеты:
107,6 кг
10,4 кг
22,6 кг
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Набралось 0,2 кг за Неделю
18 августа 2018
My previous gym, the one that closed unexpectedly 4 months ago, just reopened with new owners and new management and is giving me 4 months free access even though they don't really have to. I talked to my other gym and put that membership on hold for 4 months so I can use the new one for a while then go back and use the other one.
Still struggling to get the protein levels up enough. Living in China makes diet choices hard. You know the general rule of thumb is that you should eat 1g of protein for every 1 kg of body weight, and double that if you are trying to bulk up muscle. Well, since most Chinese people are 6" shorter than me, and 2/3rd my weight or even less, they only eat 2/3rd of the protein per meal compared to what should be my minimum.
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Следовательность диеты:
102,3 кг
15,7 кг
17,3 кг
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Потеряно 1,1 кг за Неделю
10 августа 2018
It's been 4 months since I last weighed in on this site. Back then, I was midway through a program to run 10 km. I finished that program successfully just before the summer break. Then things went downhill from there.
The gym next to my house suddenly closed with no explanation. One day I turned up to find bailiffs loading the equipment onto trucks. So I had to join a new gym about a mile further away. Then I have also been super busy at work, so I've only managed to get to the gym once a week on average during the summer.
The upshot of that is my weight is back up. Pretty much exactly where it was a year ago. So we have to start all over again.
From this week, I am following the Starting Strength program by Mark Reppetoe (see the book on Amazon). Even though I've gained back the weight, I have also gained a huge amount of muscle. I'm so much stronger and fitter than I was last year. So I should put that strength to good use to cut the fat back down decisively.
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Следовательность диеты:
103,5 кг
14,5 кг
18,5 кг
Плохо
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Набралось 0,3 кг за Неделю
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