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By Keith | Weight Loss Blog | Body Fat Percentage On February 8, 2010No CommentsI’m 4 weeks into my new muscle building plan and I’m afraid to tell you that I’ve not being doing well on the diet side of things. Exercise wise has always as been fantastic, but because I’m on the muscle building phase I’ve got it in my head that I can eat whatever food I want because I’m trying to gain muscle and increase my body weight.
I’m not sticking to my diet plan at all and I reckon my daily calorie intake as got to be at around at least 5000 calories per day at the moment. I’ve not been on the scales for 3 weeks now, but I definitely know that I’ve put on weight. I know that some of it is muscle, but I’m struggling to fit into my jeans again. Which means my mid section is growing, my body weight today is 209.8 pounds, which is 15 stones and my body fat percentage is 21.8 %.
This means my lean body mass is now 164.1 pounds
and my body fat is now 45.7 pounds
This means that over the past three weeks I’ve gained 5.7 pounds of muscle and gained 0.3 pounds of fat. So according to my body fat scales I’m doing fantastically, which I’m finding a little strange because I’m eating lots and lots of junk.
The extra muscle and body weight I’m now carrying though, is making me much stronger in the gym. I’ve added around 20 kg to my bench press and all of the other exercises I’m lifting more weight. But this is only natural I think because of the increased body weight.
I really do need to knuckle down because the weeks are already starting to fly by in 2010. I’m off to the cinema now to watch the Book of Eli starring Denzil Washington. I plan on having some nachos and cheese, but when I get home I need to sit myself down and work out how I’m going to stick to my diet plan 100%.
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By Keith | Weight Loss Blog | Body Fat Percentage On January 7, 2010
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2010 so far hasn’t been too good for me, on news years day we flew out to Spain for a 4 nights all inclusive break. Sounds good doesn’t it, our flight was supposed to be at 7.15 am on new years day, so when we arrived we were surprised to find out that our flight had been cancelled and put back till 4 pm the same day. No one from the airline or travel agents contacted us to tell us this, bear in mind that this flight cancellation happened back in November.
It was 5am, and our flight was now at 4pm. So we now had 11 hours to kill before our flight. We were thinking about getting a taxi back home then returning, but because it was new years day it was going to cost us close to 200 pounds to do this. So we just gritted our teeth, and tried to get a few hours sleep at the airport. I don’t know about you, but the only place I can fall asleep is in a bed. Boredom started to set in waiting for the flight, so we did what most people do in times of boredom we eat some junk food washed down with a few beers.
Finally we taken off at 4pm and arrived in Spain just under 3 hours later. Because their timezone was one hour in front of us the time was now 8pm and we had lost a full day of our holiday. We got on the coach to our hotel, just our luck we was the last drop off. Arrived at the hotel at 9.30pm and were told that new years day dinner had stopped being served at 9pm. At this point we were really hungry, so we dropped off our cases and went into Benidorm town for a meal and a few beers. For the next four days we had a fantastic time and the weather was fantastic compared to cold and snowy England.
On the morning of departure, we got picked up a 8am and arrived at the airport at 9.30am, our flight was pencilled in for 12 noon. But we quickly found out that England was 8 inches deep in snow. We were flying to Manchester, and the airport was closed. We were delayed till 8pm, great another 8 hour flight delay. This quickly extended to 12 hours and we set off for England at midnight. Arrived back in England at 2am, feeling really tired. It got even worse, because of the amount of snow. There were hardly any taxis, so we walked about half a mile to the train station, there was a train at 5.30am which would drop us off about 3 miles from our house. We had no other option so we got our tickets. So we then had to wait another 3 hours for the train, We boarded the train and arrived at our destination at 6.15am. At this point the snow was coming down again and it was pitch black. I was walking in snow that was around 8 inches deep carrying 2 suitcases.
It got better, we rang around for a taxi and couldn’t get one till 7.30 am. About one mile down the road. There were buses that ran to were we lived. So we painfully walked to the bus station to find out that the first bus was only at 8am. It was now 7am and we were freezing cold and covered in snow, plus I had to be in work at 8am. Lucky for us a taxi driver pulled up at 7.15am and gave us a lift back to our home. It was now 7.30am and I had to start getting ready for work. I rang my boss, to see if I could take yesterday off work. But he said no need to book it off, you go to sleep we need someone to cover nights Wednesday, Thursday and Friday. The snow has caused lots of problems at work, so the Heinz plant were I work had to be manned 24 hours a day. I hate nights and haven’t done a night shift now for over 3 years.
That’s my start to 2010, its not been to good so far. Plus my diet and exercise has really gone down hill so far this year. I did manage to get in a short 30 minute weight training session yesterday but my heart was just not in it. Hopefully I can get myself back on track next week, my next plan is a bulking up phase and try to gain around 20 pounds of lean muscle mass.
By Keith | Weight Loss Blog | Body Fat Percentage On December 31, 2009
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Today is news years eve and I’ve decided to make this the final weekly weigh in of 2009. I’ve got a big day ahead of me in terms of calories. I’m meeting friends for a few drinks this afternoon. Then were going out for a calorie laden Indian meal around 7pm. Don’t think I’ll really be watching what I eat, but I will definitely not be drinking too much. Got to be up at 5am tomorrow morning, got a flight to catch to Benidorm Spain. Its not going to be that good of a start to 2010 diet and exercise wise. Because the first 4 days of 2010 is going to be spent in an all inclusive hotel in Spain. I’m not that worried though, because I plan on doing a few perfect push up workouts whilst I’m away to reduce the weight that I’m likely to gain.
This week has been Christmas week and I’ve ate more calories this week than I any other week in 2009. I’m expecting a weight gain of a few pounds at least this week. OK its time I got on the body fat scales to see what the damage is. The damage isn’t as bad as I thought, I’ve gained weight but its only 3.4 pounds which I can live with and my body fat percentage as gone up by 0.2%. Next year I’m going to really knuckle down and probably concentrate my goals on muscle building as well as fat loss. I’ve just started a muscle building blog to keep me motivated on my muscle building progress. Starting this fat loss blog, as been a great motivation for me this year, but the bottom line is I failed to reach my target body fat percentage of 10%.
In the end I was way off, and I’ve only got myself to blame for not reaching my goal. Exercise wise I have been brilliant and can probably count on one hand the amount of gym workouts that I missed. Its the diet part that I’ve let myself down on, there hasn’t really been one week were I’ve stuck to my diet plan 100%. 2009 as really been a roller-coaster for me on my fat loss journey and perhaps I’m not as educated on diet and exercise as I thought I was.
Like I just mentioned my main aim for 2010 is to build muscle, so I plan on totally reevaluating my diet and exercise plan to allow me to grow more muscle. I’ve got my eye on a few online muscle building programs out there. So I might buy one, then record my weekly progress on my new muscle building website. 2010 is going to be a massive year for me, I’ve achieved some success this year and lost around 40 pounds of body fat. But my plan for 2010 is to wipe the floor with this years progress and finally reach the goals that I set for myself. Whilst I’m in Spain I’m going to write down a plan and stick to it. The only thing that is stopping me succeeding is me.
By Keith | Weight Loss Blog | Body Fat Percentage On December 25, 2009
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Its Christmas day today and to be honest with you I am not feeling too great. I drank way too much booze again yesterday. Like I always do each year, I’ve just finished a full fry up breakfast which will hopefully soak up some of the excess alcohol I consumed yesterday. I am off out at 2 pm for Christmas dinner at my wife’s grans house. So me being the gym junkie that I am, I think I will go in the gym for a quick and intense weight training session. To speed up my metabolism for the excess calories that I am going to consume during Christmas day.
Got a fantastic gift off my wife, I’ve got a fantastic set of accufitness fattrack pro digital body fat calipers. These will come in really handy because I plan on using as many different methods to measure my body fat percentage as I can. My scales said I was at 20.8% on Friday, but when I look at myself in the mirror there really isn’t that much fat on my body now. Reckon I’ve got around 15 pounds of fat to lose then I’m almost certain that my six pack will be showing.
In the early part of 2010 I plan on doing a bulking up phase because, I want to get my weight up to at least 200 pounds (14st 4 pounds). I must start talking in the UK measurements of stones and pounds again. Because 80% of My Body Fat readers are UK residents, I just think its quicker and easier to deal with just pounds.
I’ve got big plans for 2010 and I think its definitely going to be the year when I reach all my fat loss goals. I really thought that I would do it in 2009, but before you know it the years over. I’m not alone though, because now many of us weight loss bloggers are actually making the goals that we set for ourselves. I’m the type of person who is always very harsh on myself, and see myself as a bit of failure because I didn’t reach my target body fat percentage of 10%. But I’ve got to look at the positives I’ve lost 40 pounds of body fat in 2009, which is good. I’ve got a good platform to work on now and achieve the body that I want.
Weight loss is the issue for me never as been, in my eyes weight loss is so easy I just can’t understand why so many healthy people struggle to do it. Its fat loss which I’m finding the problem, if I could lose 2 pounds of body fat each week I would be a very happy man. I could lose 2 pounds of body weight each week without even trying, heck If I wanted I could lose 7 pounds of body weight every week, because that’s how easy it is to lose body weight. Fat loss is just so much harder, that why I can’t understand why everyone judges there progress on what the scales says in pounds. We need to become educated that your body fat percentage reading is what matters most.
