02-01-23 09:20 AM - Post#924625    

For the month of January I decided to set a little challenge for myself - do 500,000 steps and hit 1000 Zone Minutes on my FitBit.

Total Steps: 528,686 - daily average 17,054
Active Zone Minutes: 1403 - daily average 42.25
Total kilometers: 3087.05 - daily average 12.48

I was curious about what would happen with the body fat as I still did regular workouts and really didn't change my diet. I was a bit more aware of what I was eating, but didn't change much.

The numbers are below

Updated Bodyfat Numbers

July 13, 2016
Height: 182cm
Weight: 95.2kg
Body Fat%: 27.04% (average of five measurements)
Fat Mass: 25.74kg (average of five measurements)

September 10th, 2016
Height: 182cm
Weight: 95.3kg
BF%: 26.42 (average of five measurements)
Fat Mass: 25.2kg (average of five measurements)

October 8th, 2016
Height: 182cm
Weight: 93.8kg
Body Fat% 27.16 (average of five measurements)
Fat Mass: 25.46 (average of five measurements)

November 5th, 2016
Height: 182cm
Weight: 93.89kg
BF%: 27.8 (average of five measurements)
Fat Mass: 25.44kg (average of five measurements)

May 21st, 2017
Height: 182cm
Weight: 92.53kg
BF%: 26.54 (average of five measurements)
Fat Mass: 24.54kg (average of five measurements)


September 23rd, 2017
Height: 182cm
Weight: 94.8kg
BF%: 26.9 (average of five measurements)
Fat Mass: 25.54 (average of five measurements)

December 24th, 2017
Height: 182cm
Weight: 93.9kg (207lbs)
BF%: 26.7 (average of five measurements)
Fat Mass: 25.12kg (55lbs) (average of five measurements)

January 21st, 2018
Height: 182cm
Weight: 93.44kg (206lbs)
BF%: 27.8 (average of five measurements)
Fat Mass: 25.28kg (55.73lbs) (average of five measurements)

February 13th, 2018
Height: 182cm
Weight: 92.98kg (205lbs)
BF%: 26.26 (average of five measurements)
Fat Mass: 24.1kg (53.13lbs)(average of five measurements)

March 6th, 2018
Height: 182cm
Weight: 90.71kg (200lbs)
BF%: 26.16 (average of five measurements)
Fat Mass: 23.73kg (52.33lbs)(average of five measurements)

August 18th, 2018
Height: 182cm
Weight: 92.98kg (200lbs)
BF%: 25.36 (average of five measurements)
Fat Mass: 23.56kg (51.94lbs)(average of five measurements)

September 29th, 2018
Height: 182cm
Weight: 91.62kg (202lbs)
BF%: 26.22 (average of five measurements)
Fat Mass: 24.02kg (52.95lbs)(average of five measurements)

November 10th, 2018
Height: 182cm
Weight: 91.62kg (202lbs)
BF%: 25.14 (average of five measurements)
Fat Mass: 22.84kg (50.35lbs)(average of five measurements)

December 30th, 2018
Height: 182cm
Weight 91.62kg (202lbs)
BF% 25.86 (average of five measurements)
Fat Mass: 23.66kg (52.1lbs - average of five measurements)

February 2nd, 2018
Height: 180cm
Weight 89.35kg (197lbs)
BF% 25.18 (average of five measurements)
Fat Mass: 22.48kg (49.55bs - average of five measurements)

March 24th, 2019
Height: 180cm
Weight 87.1kg (192lbs)
BF%: 23.74% (average of five measurements)
Fat Mass: 20.66 (45.54lbs - average of five measurements)

April 20th, 2019
Height: 180cm
Weight 86.2kg (190lbs)
BF%: 23.58% (average of five measurements)
Fat Mass: 20.36 (44.88lbs - average of five measurements)

June 9th, 2019
Height: 180cm
Weight: 86.6kg (191lbs)
BF%: 23.68 (average of five measurements)
Fat Mass: 20.52 (average of five measurements)
- I will admit, the diet hasn't been the greatest the last week or so!

August 11th, 2019
Height: 180cm
Weight: 88.45kg (191lbs)
BF%: 25.18 (average of five measurements)
Fat Mass: 22.28 (average of five measurements)
- a couple summer road trips (one more yet) has not been beneficial to a lower bodyfat percentage.

September 2nd, 2019
Height: 180cm
Weight: 88.9kg (196lbs)
BF%: 24.26 (average of five measurements)
Fat Mass: 24.56 (average of five measurements)

October 20th, 2019
Height: 180cm
Weight: 88.4kg (195lbs)
BF%: 25.44 (average of five measurements)
Fat Mass: 22.5 (average of five measurements)
-I'll admit.. the diet has sucked and is the main issue with my BF% and fat mass. Need to sort of dial that in if I want to get to below 20%BF and down to about 185lbs.... but Christmas is coming...... :)

December 15th, 2019
Height: 180cm
Weight: 90.26kg (199lbs)
BF%: 25.94(average of five measurements)
Fat Mass: 22.64 (average of five measurements)

February 2nd, 2020
Height: 180cm
Weight: 90.26kg (194lbs)
BF%: 24.34(average of five measurements)
Fat Mass: 21.4 (average of five measurements)

Down a bit.. not a lot, but going the right way. :)

March 1st, 2020
Height: 180cm
Weight: 86.6kg (191lbs)
BF%: 23.5(average of five measurements)
Fat Mass: 20.34 (average of five measurements)

- Downward trend continues.

March 29th, 2020
Height: 180cm
Weight: 87kg (192lbs)
BF%: 24.96 (average of five measurements)
Fat Mass: 21.72

May 22nd, 2020
Height: 180cm
Weight: 86.18kg (190lbs)
BF%: 26.22 (average of five measurements)
Fat Mass: 22.62

July 12th, 2020
Height: 180cm
Weight: 86.18kg (190lbs)
BF%: 23.78 (average of five measurements)
Fat Mass: 20.5

- nice to see these numbers go down - 2.44% in BF and 2.12 in FM.

August 15th, 2020
Height: 180cm
Weight: 84.36kg (186lbs)
BF%: 23.9 (average of five measurements)
Fat Mass: 20.1

October 11th, 2020
Height: 180cm
Weight: 85.3kg (188lbs)
BF%: 24.32 (average of five measurements)
Fat Mass: 20.74

November 28th, 2020
Height: 180cm
Weight: 84.36kg (186lb)
BF%: 23.68 (average of five measurements)
Fat Mass: 20.66 (average of five measurements)

December 31st, 2020
Height: 182cm
Weight: 84.8kg (187lbs)
BF%: 23.64 (average of five measurements)
Fat Mass: 20.06 (average of five measurements)
Biceps (flexed): 13.5"
Chest: 42.5"
Belly: 38"
- well, made it through the holiday season pretty much the same numbers.. double checked my height again.
- tomorrow I start the 10000 kettlebell swing challenge. That's the reason for the extra measurements

March 1st, 2021
Height: 182cm
Weight: 86.1kg (190lbs)
BF%: 23.32 (average of five measurements)
Fat Mass: 20.1 (average of five measurements)

November 15th, 2021
Height: 182cm
Weight: 83.9kg (185lbs)
BF%: 25.22 (average of five measurements)
Fat Mass: 21.16 (average of five measurements)

January 1st, 2022
Height: 182cm
Weight: 86.1kg (190lbs)
BF%: 25.2 (average of five measurements)
Fat Mass: 21.7 (average of five measurements)

Nothing too great to report... just like to plop something at the beginning of the year. Obviously some work to do.

July 7, 2022
Height: 182cm
Weight: 87.9kg (194lbs)
BF%: 25.18
Fat Mass: 22.16

- not much has changed. I just had a bunch of days off and physical activity was at a minimum and calorie consumption was at a maximum. :)

November 6th, 2022
Height: 182cm
Weight: 89.81kb (198lbs)
BF%: 25.28
Fat Mass: 22.7

January 1st, 2023
Height: 182cm
Weight: 91.6kg (202lbs)
BF%: 26.94%
Fat Mass: 24.6

February 1st, 2023
Height: 182cm
Weight: 87.1kg (192lbs)
BF%: 25.32%
Fat Mass: 22.06

Down ten pounds and about 1.5% body fat. Not bad.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

yadmitchr('039')s Training Log
02-01-23 04:02 PM - Post#924635    

What I find significant is (when I look at the beginning and the end of the list) is that you keep your weight steady around at 87 kg which is a few kg lower than at the beginning of the chart.
Just those few kg can make a difference long term I think. And when you went up, you also went back down fairly quickly.

To hold the healthy weight steady and eat varied healthy whole food without many unnecessary restrictions is more optimal compare to adhering to quick and /or extreme diets and/or erratic training and hit the roller coaster of constant BW changes.

Aut viam inveniam aut faciam.

02-01-23 04:11 PM - Post#924636    

Yep... I'm competing for a title or anything.. gotta live, I suppose. As long as I can maintain a healthy weight, all is good!

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-01-23 04:19 PM - Post#924638    

The body is very conservative. Sometimes one can shake things upp little but longterm steady is good. We have both the mental and physical part to consider- they are interconnected. How long can you maintain joy and happiness on 7% BF. Not long, me thinks.

Aut viam inveniam aut faciam.

02-01-23 07:57 PM - Post#924643    

haha! Too much work to be 7% body fat.. at least for me. :)

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

yadmitchr('039')s Training Log
02-03-23 09:18 AM - Post#924659    

Friday, February 3, 2023

Start: 6:12am
Finish: 7:30am

Warm Up: 13:28

Turkish Get Ups: 16kg - 1/1 1/1 1/1

Clean & Jerks: 24kg 1/1 x 30 sets - upped this from the 20kg. Wasn't sure I'd be able to complete the thirty minutes, but I did!

Treadmill: 10:00

Roller/Stretch: 7:21

HR Max: 151
AVG HR: 117.2
Calories: 529

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Edited by yadmit on 02-03-23 09:52 AM. Reason for edit: No reason given.

02-06-23 09:08 AM - Post#924694    

Monday, February 6, 2023

Start: 6:15am
Finish: 7:33am

Warm Up: 14:41

Goblet Squats: 24kg - 5/5/5

Manmakers- 24kg - 12:00 - 108 swings

Sled - 340lbs - five rounds

Treadmill: 10:00

Roller/Stretch: 12:22

HR Max: NA
AVG HR: NA
Calories: NA

Fitbit seems to be down, so no data right now.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-08-23 08:52 AM - Post#924734    

Wednesday, February 8, 2023

Start: 5:56am
Finish: 7:23am

Warm Up: 15:02

Turkish Get Ups: 16kg - 1/1 1/1 1/1

Clean & Jerks: 24kg 1/1 x 30 sets

Treadmill: 15:00

Roller/Stretch: 9:04

HR Max: 164
AVG HR: 115.4
Calories: 607

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-10-23 08:52 AM - Post#924759    

Friday, February 10, 2023

Start: 6:10am
Finish: 7:26am

Warm Up: 13:52

Goblet Squats: 24kg - 5/5/5

Manmakers- 24kg - 12:00 - 108 swings

Sled - 340lbs - five rounds

TRX Single Arm Rows: 5/5 5/5 5/5

Treadmill: 10:00

Roller/Stretch: 8:57

HR Max: 154
AVG HR: 120.16
Calories: 454

Fitbit seems to be down, so no data right now.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-13-23 09:00 AM - Post#924774    

Monday, February 13, 2023

Start: 6:09am
Finish: 7:30am

Warm Up: 14:37

Hip Flexor Stuff: 20/20 20/20

Clean & Jerks: 24kg 1/1 x 30 sets

Upper Body Bicep Curl on TRX: 10/10/5

Treadmill: 10:00

Roller/Stretch: 5:37

HR Max: 157
AVG HR: 123.16
Calories: 542

I picked up a new TRX off of FB Marketplace on the weekend. I'll get that set up and start using it at home.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

yadmitchr('039')s Training Log
02-15-23 08:59 AM - Post#924799    

Wednesday, February 15, 2023

Start: 5:56am
Finish: 7:24am

Warm Up: 13:34

Goblet Squats: 24kg - 5/5/5

Manmakers- 24kg - 12:00 - 120 swings

Sled - 340lbs - five rounds

TRX Tricep Extensions: 10/7/7

Treadmill: 10:00 (incline - 3 - speed 3.6mph)

Roller/Stretch: 16:31

HR Max: 158
AVG HR: 121.28
Calories: 527

I gave double KB Clean and Jerks a try with 16kg. Just two reps. Seemed okay. Might move to that with the C/J stuff I'm currently doing with a single 24kg.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Edited by yadmit on 02-15-23 09:00 AM. Reason for edit: No reason given.

02-17-23 08:59 AM - Post#924838    

Friday, February 17, 2023

Start: 5:52am
Finish: 7:25am

Warm Up: 15:44

Hip Flexor Stuff: 20/20 20/20

Clean & Jerks: 24kg 1/1 x 30 sets

TRX Bicep Curl: 10/10/4

Treadmill: 15:00 (incline - 3 -- 3.5mph)

Roller/Stretch: 9:00

HR Max: 161
AVG HR: 122.6
Calories: 641

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

02-20-23 08:53 PM - Post#924875    

Fab Feb work!
Neat!

Aut viam inveniam aut faciam.

02-20-23 09:11 PM - Post#924878    

thanks!

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

yadmitchr('039')s Training Log
02-20-23 09:35 PM - Post#924883    

Monday, February 20, 2023

Worked out at home today as it's a holiday.

Start: 6:53am
Finish: 7:57am

Warm Up: 15:25

Goblet Squats: 24kg - 5/5/5

Manmakers- 24kg - 12:00 - 110 swings

Short TRX Circuit: 10:17

Stretch: 9:19

HR Max: 164
AVG HR: 117.8
Calories: 342

I have some weird pinchy thing going on in right knee. It extends up my inner thigh.

We'll see how it feels.

t

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Edited by yadmit on 02-20-23 09:42 PM. Reason for edit: No reason given.

yadmitchr('039')s Training Log
02-22-23 09:05 AM - Post#924903    

The band on my FitBit broke. I must be getting swole. haha.. not.

So, no calorie and HR counts today.

Wednesday, February 22, 2023

Start: 6:08am
Finish: 7:32am

Warm Up: 15:11

Hip Flexor Stuff: 20/20 20/20

Clean & Jerks: 24kg 1/1 x 30 sets

TRX Stuff
- Bicep Curl: 10/5/5
- Chest Press: 10/5/5
- Tricep Extension: 5/5/5

Treadmill: skipped this today

Roller/Stretch: 16:05

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

Edited by yadmit on 02-22-23 09:48 PM. Reason for edit: No reason given.

02-24-23 09:08 AM - Post#924925    

Friday, February 24, 2023

Start: 5:59am
Finish: 7:30am

Warm Up: 14:51

Goblet Squats: 24kg - 5/5/5

KB Workout as follows with a 16kg bell:
- 2H Clean/Squat/Press - 60 seconds work 30 seconds rest x2
- Alt Clean/Squat/Press - 60 seconds work 30 seconds rest x2
- Alt Offset Clean/Squat 2H Press - 60 seconds work 30 seconds rest x2

Sled/Slam Ball: 390lb x5 laps at the end of each lap 5 20lb slam ball

Treadmill: 10:00

Roller/Stretch: 15:14

HR Max: 158
AVG HR: 118.8
Calories: 487

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

yadmitchr('039')s Training Log
02-28-23 09:17 PM - Post#924982    

Hi Tim, I enjoyed following your training over the years even though I haven't posted much. Way back I remember you posted a photo of you with Keith Urban... his hometown is just a few hours north of here.

Also I did use the links you posted and listened to your radio station some years back :-)

Country born and bred.

"Aging without intense opposition is forbidden" ~ DD My Training Log Year-end Challenge 07-12 "EVERY DAY IS A WHOLE BODY DAY" ~ DJ "EVERYTHING IS LIGHT AFTER LIFTING SEVERAL TONS OF IRON" ~ DD "The best way to never worry about getting into shape is to never get out of shape" ~ Zabo

Re: yadmitchr(chr('039')039chr('039'))s Training Log
03-26-23 07:59 PM - Post#925115    

Just seeing this now!

Thanks for following along and thanks for listening!

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong