Just the macros today.
C 58/100 (-42) ( i have to find better juice. 350ml of OJ is only like 13g of carbs
F 86/100 (-14)
P 226/ 200
So I had my dexa scan today, I wasn’t happy with the results. While I have gone down 2 pairs of pants sizes, and I can wear 80% of my wardrobe again, the results were 1 kg lost in 6 months of body fat
and 1kg of lean muscle put on my upper body.
Still sitting at +30% bodyfat which I really couldn’t see, but I guess it’s the most accurate.
Prior to the DEXA scan, were you happy with these results?
I thought I was. I mean yes… the fact I was able to wear a lot of my old clothes did make me feel great.
I was just surprised and dissapointed in the maths of it, I would have thought that losing 2 full clothes sizes and the changes in measurements would have been more on paper.
So, before hearing these numbers, you were satisfied. After hearing the numbers, you were not.
The only thing that changed between those two instances was HEARING the numbers. The numbers were ALREADY the numbers prior to that point, and you were happy with what they WERE, as based on the outcome they produced.
I feel like the lesson here is that the numbers are pretty inconsequential. If you score an 8% BF on a dexa and look like a melted candle, that’s not as good as being jacked with a 12% BF Dexa scan.
Fair Point.
Today had some cool food, pork mince meatballs, regular mixed veggie and some of the regular breakfast stuff
eggs
turkey breast
coffee
C 72/100
F 81/100
P 248/225
I didn’t work out today, took the day off.
Not going to say I fell off the wagon, but the wheels came super loose on friday and saturday, so back into it this morning.
Pretty good weigh in today.
I didn’t think people wanted to see the same posts daily for food eaten so just keep tracking my stuff and will post intermittantly.
As I can’t workout as hard as I want right now, just being strategic, I ended down 1.2kg and a few measurements lowered
Current weight 93.7 - previous 95.3
Chest down .5cm
waist down 1.2cm
adbodmen up .3cm
hip down 1.7 cm.
Things calves and biceps have a larger margin of error, but still relatively the same.
Happy with this weeks results.
I have been doing 1hr steady state cardio as a second workout in the afternoon almost daily, I did like 4 out of 5 this week, and 2 walks to the beach which are about 30min round trip on the weekend.
Seems like you are well on the way. IMO that second w.o can be cardio on the bike, HITT or an easy jog/ walk. If you can do it fasted in the morning even better, but not essential. As long as it does not take away from your performance in the gym.
Yeah, slow and steady 
I am trying to set my schedule around the gym classes. It’s a little harder to train solo while they are on, 8-830am works as there is a break between 830-930, gives me that chance to get in and out.
I am doing the bike usually 30min and the ski erg 30 min, just steady state.
I am going to Peru in 5 weeks to do the Inca trail and there is going to be a lot of walking there, so I am looking to possibly sub out the afternoon cardio stuff for walking so I can get my body ready for the 4-6hr hiking days.
I noticed that as soon as I stopped posting my daily food intake, my compliance increased. As it turned out, I was using it for a secondary dopamine hit when I could have been using the actual progress as the dopamine hit.
Funny you bring up the Dopamine hit.
I am reading Atomic Habbits, cause there are a few things I want to work on, and one of them is to log my food daily, which will in turn increase my compliance, and my habbit is the tick off in my habbit tracker that I did that, that’s my Dopamine hit
I’ll see how I go, but if I fall off track, i’ll come back daily to keep accountable.