Body composition
| Weight | BMI | Body Fat |
|---|---|---|
| 163.00 kg | 50.3 | — |
| -1.65 kg | -0.5 | — |
- there was some error in reading fat percentage today. I’ll try and get it fixed for subsequent weeks.
Body measurements
| Neck | Chest | Abdomen | Waist | Thighs | Calves | Biceps | Forearms |
|---|---|---|---|---|---|---|---|
| 16” | 54.5” | 59” | 51.5” | 30.5” | 18” | 17.5” | 12.5” |
| 0” | 0” | -0.5” | -1” | -1.5” | 0” | 0” | +0.5” |
* second row of each table is simply comparison made to previous week
(using current measurement - past measurement)
Observation
Whilst the weight drop this week makes me happy. I know it might not be a true drop.
Actually yesterday was a super hectic day, since I had guests over - I missed hitting my macros and on top of that I had a lot of exertion - 8.12kms running around inside home’s worth.
I’m guessing the true drop in weight this week to be around ~ 0.6 - 1kg. Guess, we’ll see it in black and white on next Sunday.
BMR
This is truly a kicker. I was half wanting/expecting this week to get the same weight on the scale as last week.
However given the drop in weight and the unexpected volume of running around I did yesterday. I’m not sure if I’ve hit maintenance. So, I want to stay at and observe another week at 2400 calories.
Exercise talk
I was going over the previous editions of this week in review and I noticed that I’m concentrating a lot more on diet and not bringing up my workouts all that much.
Let’s see if I can change that starting from this one.
This Saturday marks the end of my single body part split. From tomorrow (Monday), I’ll be starting my two body parts / day split.
Currently it’s planned to be as -
-
Chest + Tri (Mon, Thu)
-
Back + Bi (Tue, Fri)
-
Legs + Shoulders (Wed, Sat)
* 4 exercises for each body part (8 in total) per day.
I need to see how I feel next Sunday to give my honest opinion on whether or not I enjoy it as much as absolutely obliterating a single body part.
I do have my concerns (more questions than concerns tbf) regarding, when am I gonna do accessory body parts - eg. calves, and forearms - how much time would the whole thing take.
Currently my average workouts last between 70-85 mins. (This includes the 10 min warm up walk and rest I take in b/w sets)
Conclusion
All in all a solid week of not missing a single lift, hip twinge feeling better, socializing w/ folks, and doing well at work.
I want to get better at work, and one of my short-long term goal is to try and create that 1-hour window to add learning to the bucket.
p.s. I wasn’t able to keep up with reading before I went to sleep, I’ll try and get better at that this week.
I’m thoroughly convinced, the slowest and the most disciplined wins the race.
Alright, that’s all from me for this week. Catch you again next week.
Until then, Ciao!
— MM.
Current Book: IKIGAI (p. 103)