Fatbusting: DK fatlog

dK

Lack of posting isn't a lack of effort, so here are the latest health stats
 
Age: 47
Height: 184cm
Weight: 102kg
BP: 115/82
Fitness (step test) = 70bpm = very good
Body fat: 20.3%
Muscle Mass: 76Kg
Visceral Fat: 13 - not sure the measure for this, but the PT said it wasn't at the high end, but would relate to the belly meat I'm trying to lose
BMR: 2163, currenlty working on a controlled calorie diet of 1900 per day
Waist Circumference: 100
BMI - 30.42 - I am clinically obese :i_am_so_happy:
 
I have been working out twice a week for the last few months, while we get ourselves into a routine in Oz. I have now changed to 4 days per week.
 
The workouts are with 38x (<a data-ipb='nomediaparse' href='http://38xfitness.com.au/'>http://38xfitness.com.au/</a>) and I am doing the Functional Strength training (Body weight work, TRX, Kettle Bells and Dumb Bells) and Afterburn (mix of Tabata and strength workouts). 
 
Goal is to reduce the belly fat down to 90-92cm over the next 30 days.

dK

OK, the gym got a new scale shortly after posting the last update, so the figures are all over the show. So I have the new data mapped below. The new scale, also comes with a website that tracks everything as well. I an only weighing myself one a month.
 
Weight: 102.3kg=>101.9kg
Body fat: 28.8% =>28.2% (previous scale had a "Athletic Male" setting that I used, that showed 20.3%) 
Muscle Mass: 69.2kg =>69.6kg
Visceral Fat: 13 unchanged
BMR: 2163, currenlty working on a controlled calorie diet of 1900 per day - eating on average below 1900, but still not eating clean everyday. Too much of a sweet tooth (lollies, not adding sugar to anything) and once a week Fish and chips (that I refuse to give up)
Waist Circumference: 100=>97cm
BMI - 30.42 => 30.1
 
So I am happy with the progress, although it is a lot slower than my past weight loss, but I know that is always the case. 0.4kg overall weight loss, and also gained 0.4kg in muscle, so all good.

dK

Christmas Eve update 
102.9kg +1kg 
BF 28.2% 
MM 70.4kg +0.8kg

dK

My workout today
 
MY MYZONE MOVE provided by 38X Thu Jan 22 2015 05:50 to 07:01 MEPs: 238 Duration: 01:11 Av Effort: 81% Calories: 1070 Av Heart Rate: 139 00:22 90-100% 88 MEPs 00:24 80-90% 96 MEPs 00:14 70-80% 42 MEPs 00:04 60-70% 8 MEPs 00:04 50-60% 4 MEPs 00:03 Target Zone: 01:04 (60-100%)

dK

Completed a functional strength session today. To give you an idea of what I do 
Warm up - Orbital 10/10 5 minute 
warm up with Trx - rows, squats, squat rows, lunges, chest press 
Legs - TRx One leg squats. 8-10 each side x4. I do this one handed, which is the medium level of difficulty. Easy is two handed, harder is weight in one hand, hardest is weight in one hand and then press at the top of the movement 
KB Deadlifts, 3 x 10' using 2x36kg KB's 
Upper Body - Band assisted Chin ups for me, 3x10, I manage 8,6,5 
TRx Ab crunches, have feet in the stirrups, plank and then complete 10 knees to arm pit on each side x3 
One arm chest press with KB's on a roller, 3x8-10 each side, 20kg KB 
TRx Body weight Tricep press 
Warm down 
TRx stretches 
45-60 mins, 840 calories burnt. 
I will post tomorrow the Afterburner workout, which is HIIT focused.

dK

Ok, the Afterburner session. 
Start with a warm up to get you to around 70-75% max HR. You have a choice of, treadmill, spin bike, rower, orbital or skipping 
Start of the work session 
4 minutes @ min 85% max HR, 1 minute rest 
3 minutes @ min 85% max HR, 1 minute rest 
2 minutes @ min 85% max HR, 1 minute rest 
1 minutes @ min 85% max HR, 1 minute rest 
Strength session 
Broken into two 7 minute blocks, over 3 stations, each with 2 exercises 
Station 1 - Burpee with those weighted rubber tubes, 12 kg, then tricep press ups 
station 2 - TRx one arm rows with a dumb bell, then KB shoulder press 
Station 3 - Spider-Man walk, then wood choppers with elastic band 
Final cardio 
8 x 30s on 30s rest. Min HR 85%, coughing up lungs optional 
Roller warm down, 1 hour, 1020 calories burnt

dK

OK, had a weight and measurement check in at the gym this week
 
Weight = 97kg, loss of 5kg
Waist = 98cm, loss of 7cm
BMI = 26, down from 30
 
all other measurements down (hip, arm, thigh), but can't remember the details
 
New goals, maintain weight around 95-96kg, and maybe drop waist size to 95cm as well.
 
Have been working out 4 days a week, plus 1 yoga session. Currently recovering from my recurring shoulder, thoracic problems, complicated by a (very painful) trapped nerve on the left side of my neck.

Paekakboyz

That is excellent dK, with 4-5 sessions a week that work is paying off!

Kirwan

Nice work!

JK

Yeah well done mate

The Silver Fern

Fatbusting: DK fatlog