Body composition
| Weight | BMI | Body Fat |
|---|---|---|
| 162.8 kg | 50.2 | 41.5 |
| -1.75 kg | 0.0 | -0.6 |
- Comparing BF percentage to last available data
Body measurements
| Neck | Chest | Abdomen | Waist | Thighs | Calves | Biceps | Forearms |
|---|---|---|---|---|---|---|---|
| 15.6” | 54” | 58” | 51” | 29” | 18.5” | 17.5” | 12” |
| -0”.4 | 0” | 0” | 0” | -0.5” | +0.5” | +0.5” | 0” |
* second row of each table is simply comparison made to previous week
(using current measurement - past measurement)
Observation
Figuring out my BMR was crucial, however, the transitionary week of slowly reducing my calories slowly throughout the week was semi-successful.
Whilst I was strict with my caloric goals, I found myself stumbling and going a touch overboard (by say 200 kcal) throughout the week.
Regardless of this all, 1.75kgs is a healthy amount of weight to lose in a week and I’d like if I can maintain this steady rate of loss over the next four weeks.
Dealing with minor injuries
This week my shoulder pain has thankfully subsided. Which made me think that I should write about it
As much as we’d all want to be perfectly injury free human beings going about the gym as hard as we could. The reality of the matter still remains that - our bodies are moving a lot of weight - in conventional and unconventional ways.
And the nature of progressive overload is that, every week we try to push ourselves and test the unknown. Going to failure then, whilst provides the necessary stimuli to our muscle, sometimes be it for poor form or technique, or sheer ego - we end up hurting ourselves.
On that note, once a niggle or an outright pain of any kind appears, here are a few things to keep in mind -
- Most pain are inflammation of either the tissues or muscles. Leave them the F alone.
- Avoid stretching any muscle whilst it’s still cold. It do more harm than help.
- Go to the gym regardless. Pay good attention and asses if the workout you’re about to do involves the affected area as a primary/secondary muscle group. If so, find an alternate variation of a much lighter load to perform the exercise.
- If the pain is significant. Avoid the muscle group all together.
General Health Check
Whilst it is important to look and feel better on the outside, it’s probably more important to test if all’s well on the inside as well.
With that in mind, today I’ve booked my blood tests, which I’m planning to schedule every 3 months (every quarter in year). So that I can keep an eye out for -
- general blood work
- vitamin, mineral deficiencies
- kidney, liver functions
I haven’t figured out what all test I want to consistently track over time. So, this space definitely needs some research as well.
Aside
I finished up Ikigai and it was definitely very enjoyable for me.
It took me way longer than it should have to wrap this one up. Both I feel self-help books are more written as reference materials at times than one smooth cohesive story.
Once you’ve read something reflective and profound. You do feel like you want to set the book aside and you know REFLECT!
Conclusion
All in all a good week of trying to balance work, nutrition and side quests. More of these please.
See you guys next week, Ciao!
— MM.