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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 December 24, 2009
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This weeks weekly weigh in, is a day early because I won’t feel like weighing in and blogging on Christmas day. Also my final weigh in of the year will be a week today on news years eve. This is because I’m flying out to benidorm in Spain for a 4 day all inclusive break. This is not going to be a good start to 2010 diet wise because of all the free food and booze.
I will be taking my perfect push ups bars with me, so hopefully I will be able to get in a few workouts whilst I’m in Spain. 2010 is going to be my year, this year I’ve had my ups and downs, but I’ve progressed and made decent progress. In 2010 I am going to really step it up, the month of January and possibly early February will be spent cutting and losing fat, then I plan on going on a muscle building phase and put 20 pounds of bulk on then I’m going to reassess my fat loss then. I’m in the middle of making a plan that I intend sticking to in 2010. I know what I need to do to succeed, its just putting the plan into place.
OK having just stepped onto the body fat scales, this week I’ve put on 3.4 pounds and my body fat percentage has increased by 0.7%. I knew I had put weight on this week, because the amount of calories I’ve consumed this week as been really high. I’ve off out for Christmas drinks and a meal in a few hours, so this is going to set me back even further. Its just that time of year, were I always eat junk, so weight gain is going to happen. I plan on continuing to train really hard in the gym, and eating fairly healthy in between Christmas and new year.
The way my metabolism is running at the moment, you ever know I might do OK this year and not put on that much weight over the festive period and my short holiday in Spain. One thing that I can guarantee you is my body weight will not go up again at next’s weeks weekly weigh in. I will do everything in my power to stop it happening. I am going to consume lots of calories today, tomorrow and boxing day, then I’ve got Sunday,Monday, Tuesday and Wednesday to knuckle down ready for the final weigh in of 2009 on news years eve.
Merry Christmas to you all and I hope you all have a wonderful time, If you can’t be good be careful.
By Keith | Weight Loss Blog | Body Fat Percentage On December 22, 2009
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I’m off work all this week and over the weekend I was really bad diet wise I went out on Friday night for quite a few calorie laden drinks and I finished the night off with a 12 inch meaty pizza with chips. Saturday and Sunday were not much better neither, Saturday night we went round to a friends house were I drank two bottles of wine and an Indian takeaway meal which consisted of a keema naan bread, poppadoms, tandoori mixed starter and a chicken tikka massala with keema rice. As we all know Indian food is absolutely laden in calories. On Sunday morning I woke up with a slight hangover, so to make myself feel better I made myself a full fry up which consisted of bacon, sausages, eggs and lots of toast.
The weather here in the UK isn’t helping neither, its been snowing on and off for the last 4 days, which is not doing my motivational to go in the gym any good at all. I’m really happy to tell you I’ve been getting well wrapped up and hitting the gym. I really need to at the moment, though because the amount of calories that I’m consuming at the minute is ridiculous.
I really want to drop some more body fat before the end of 2009, so that I can finish the year off with a bang, but my social life and the weather is really eating into my fat loss progress. My home gym is located in my wooden shed in the back garden. Which is like a cold room, once you get in there it just seems to never warm up. Even when I put on the small heaters in there. Here’s a picture of outside my home gym today, answer me this would you like to go in there and complete a workout session. Or would you rather stay inside the house drinking a cup of hot coffee watching Christmas TV with the fire on.
I’m pleased to tell you that I’ve chosen the gym every time so far, but it does seem to be getting harder and harder for me to stay motivated with the weather being so cold. I would seriously consider joining a gym, but all the best gyms were I live make you join for 12 months. Which is something I don’t need. I just need a membership for 3 to 4 months until the cold weather go’s. then I’m OK to go back into my home gym. My gym is brilliant because it has got everything I need to get a fantastic workout, it’s just the place its located at which is the problem at the moment.
By Keith | Weight Loss Blog | Body Fat Percentage On December 18, 2009
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I’ve woke up this morning in a fantastic mood, I’m off work today and I’m off out into town for plenty of Christmas beer. In the UK today is called mad Friday, this is because its the last working Friday before Christmas and everyone usually finishes work early and go’s straight out into town. Today is twice as busy as Christmas eve and new years eve put together. So I’m really looking forward to enjoying myself and letting my hair down.
This week as been quite good, I’ve stuck to my diet plan about 80% and stuck to my exercise plan 100%. My wife owns an hairdressing business and all of her clients are buying her boxes of chocolates for Christmas and guess who ends up eating them every Christmas you guessed it me. I’ve slowly finished off one big box, the good news is I didn’t eat them all at once, I ate a little bit from the tin each night. Too be honest though I am not that worried because I can feel like I’ve actually lost more weight this week. I can’t believe the speed that my metabolism is running at, at the minute. I can honestly say I’m eating more food than ever and still losing weight.
OK its time to step onto the body fat scales for this weeks weekly weigh in, excellent news I’ve lost 1.8 pounds in body weight and dropped my body fat percentage by 1.1%. All in all I’m happy with that, two more weekly weigh ins to go in 2009. Then I’m going to write a blog post on the success I’ve had in 2009, and all about the ups and downs.
Next year though, I’m going to have even better success than I’ve had this year, I’m going to get six pack abs and finally reach my target body fat percentage of 10%. I’m looking a little skinny fat at the moment, so I will probably keep cutting weight till I get to 180 pounds, then go on a muscle building phase and look to gain 2 pounds on the scales each week till my body weight is back up to 200 pounds. Then reevaluate my progress from there, one things for sure I will not be at 180 pounds (12 stone 12 pounds) for long, its way to light for a 6 foot 2 inch man. I think 200 pounds ( 14 stone 4 pounds ) is the weight I’m looking to be, not to light and not to heavy.
