Fatbusting: DK fatlog
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<p>Lack of posting isn't a lack of effort, so here are the latest health stats</p>
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<p>Age: 47</p>
<p>Height: 184cm</p>
<p>Weight: 102kg</p>
<p>BP: 115/82</p>
<p>Fitness (step test) = 70bpm = very good</p>
<p>Body fat: 20.3%</p>
<p>Muscle Mass: 76Kg</p>
<p>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</p>
<p>BMR: 2163, currenlty working on a controlled calorie diet of 1900 per day</p>
<p>Waist Circumference: 100</p>
<p>BMI - 30.42 - I am clinically obese :i_am_so_happy:</p>
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<p>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.</p>
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<p>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). </p>
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<p>Goal is to reduce the belly fat down to 90-92cm over the next 30 days.</p> -
<p>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.</p>
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<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Weight: 102.3kg=>101.9kg</span></p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"><span>Body fat: 28.8% =>28.2% (previous scale had a "Athletic Male" setting that I used, that showed 20.3%) </span></p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Muscle Mass: 69.2kg =>69.6kg</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Visceral Fat: 13 unchanged</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">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)</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Waist Circumference: 100=>97cm</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">BMI - 30.42 => 30.1</p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;"> </p>
<p style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">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.</p> -
<p>My workout today</p>
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<p><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">MY MYZONE MOVE provided by 38X</span><br><span style="font-family:sans-serif;font-size:15px;color:rgb(136,136,221);">Thu Jan 22 2015 05:50 to 07:01</span><br><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">MEPs: 238 </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">Duration: 01:11 </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">Av Effort: 81% </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">Calories: 1070 </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">Av Heart Rate: 139 </span><br><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:22 90-100% 88 MEPs </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:24 80-90% 96 MEPs </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:14 70-80% 42 MEPs </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:04 60-70% 8 MEPs </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:04 50-60% 4 MEPs </span><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">00:03 </span><br><br><span style="color:rgb(68,68,68);font-family:sans-serif;font-size:15px;">Target Zone: 01:04 (60-100%) </span></p> -
Completed a functional strength session today. To give you an idea of what I do<br>
Warm up - Orbital 10/10 5 minute<br>
warm up with Trx - rows, squats, squat rows, lunges, chest press<br>
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<br>
KB Deadlifts, 3 x 10' using 2x36kg KB's<br>
Upper Body - Band assisted Chin ups for me, 3x10, I manage 8,6,5<br>
TRx Ab crunches, have feet in the stirrups, plank and then complete 10 knees to arm pit on each side x3<br>
One arm chest press with KB's on a roller, 3x8-10 each side, 20kg KB<br>
TRx Body weight Tricep press<br>
Warm down<br>
TRx stretches<br><br>
45-60 mins, 840 calories burnt.<br><br>
I will post tomorrow the Afterburner workout, which is HIIT focused. -
Ok, the Afterburner session.<br>
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<br>
Start of the work session<br>
4 minutes @ min 85% max HR, 1 minute rest<br>
3 minutes @ min 85% max HR, 1 minute rest<br>
2 minutes @ min 85% max HR, 1 minute rest<br>
1 minutes @ min 85% max HR, 1 minute rest<br>
Strength session<br>
Broken into two 7 minute blocks, over 3 stations, each with 2 exercises<br>
Station 1 - Burpee with those weighted rubber tubes, 12 kg, then tricep press ups<br>
station 2 - TRx one arm rows with a dumb bell, then KB shoulder press<br>
Station 3 - Spider-Man walk, then wood choppers with elastic band<br>
Final cardio<br>
8 x 30s on 30s rest. Min HR 85%, coughing up lungs optional<br>
Roller warm down, 1 hour, 1020 calories burnt -
<p>OK, had a weight and measurement check in at the gym this week</p>
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<p>Weight = 97kg, loss of 5kg</p>
<p>Waist = 98cm, loss of 7cm</p>
<p>BMI = 26, down from 30</p>
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<p>all other measurements down (hip, arm, thigh), but can't remember the details</p>
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<p>New goals, maintain weight around 95-96kg, and maybe drop waist size to 95cm as well.</p>
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<p>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. </p> -
<p>That is excellent dK, with 4-5 sessions a week that work is paying off!</p>