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simons journal

Discussion in 'Fitness Journals' started by simon.karlsson, Mar 9, 2004.

  1. simon.karlsson

    simon.karlsson Well-Known Member

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    I started my workouts on the 25th of Feb 2004, aiming straight for 8-10% body fat. Eating healthy and no more then 2000 kcal per day combined with the following exercises hopefully will get me at least on the way there :) I´m Aiming to be fit for the summer, and I can´t wait till the + degrees c are coming. Theese days I´ve had to run in 0 degrees celsius and wind :( at 6.30 in the morning. I´m surpriced my motivation haven´t failet yet once, during the past 2 weeks.

    Monday:30 min/6km intervall running before breakfast
    Tuesday:30 min/6km intervall running before breakfast
    Wednesday:30 min/6km intervall running before breakfast
    Thursday:30 min/6km intervall running before breakfast
    Friday:30 min/6km intervall running before breakfast
    Saturday:hangover
    Sunday:30 min/6km intervall running before breakfast

    I combine theese exercises with weightlifting, about 3 reps each body part 2-3 times a week. I also do gym classes in the afternoons, or go for at least 10 Km on a stationary bike. I can´t wait til I get a new real bike, it makes it so much more interesting. I am saving up for a TREK liquid full suspension MTB, I´ve seen them 2nd hand on ebay for a reasoneble price.


    Here are my stats and improvements so far:(updated weekly)

    26-feb-04
    Weight 97Kg (213,8 lb)
    Body Fat % 20.64% (www.mybodycomp.com)
    hight 178 cm (5,8 feet)
    Age 19
    Waist 107 cm (42,13 inch)
    Hips 115cm (45,28 inch)
    Underarms 31cm (12,09 inch)
    Overarms 35cm (13,65 inch)
    Thighs 67cm (26,13 inch)
    Calves 42cm (16,38 inch)
    Chest 107cm (41,73 inch)

    BMI:31.1
     
    #1 simon.karlsson, Mar 9, 2004
    Last edited: May 6, 2004
  2. simon.karlsson

    simon.karlsson Well-Known Member

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    04-march-04

    04-march-04

    Weight 95 Kg (209,4 lb) -2 Kg (4,4 lb)
    Body Fat %
    Waist 103cm (40,55 inch) -4 cm (1,56 inch)
    Hips 114cm (44,88 inch) -1 cm (0,44inch)
    Under arms 31cm (12,09 inch)
    Over arms 35cm (13,65 inch)
    Thigs 67cm (26,13 inch)
    Calves 42cm (16,38 inch)
    Chest 104cm (40,94 inch) -3cm (0,79 inch)

    BMI: 30.5 - 0,6
     
    #2 simon.karlsson, Mar 15, 2004
    Last edited: Mar 18, 2004
  3. simon.karlsson

    simon.karlsson Well-Known Member

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    11-march-04

    11-march-04

    Weight 93,5 Kg (206,1 lb) -3,5 Kg (7,7 lb)
    Body Fat %
    Waist 102cm (40,15 inch) -5 cm (1,97 inch)
    Hips 113cm (44,49 inch) -2 cm (0,88inch)
    Under arms 31cm (12,09 inch)
    Over arms 35,5cm (13,98 inch) +0,5 cm (0,197 inch)
    Thigs 67cm (26,13 inch)
    Calves 42cm (16,38 inch)
    Chest 105cm (41,34 inch) -3cm, +1 cm (-0,79 inch+0,39 inch)
    BMI: 30 -1.1
     
    #3 simon.karlsson, Mar 15, 2004
    Last edited: Mar 18, 2004
  4. simon.karlsson

    simon.karlsson Well-Known Member

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    18-march-04

    18-march-04

    Weight 92,9 Kg (204,8 lb) -4,1 Kg (9,04 lb)
    Body Fat 16.75% -3,89% (www.mybodycomp.com)
    Waist 100 cm (39,37inch) -7 cm (2,76 inch)
    Hips 112 cm (44,09 inch) -3 cm (1,18 inch)
    Under arms 31cm (12,09 inch)
    Over arms 36cm (13,65 inch) +1cm (0,39 inch)
    Thigs 67 cm (26,13 inch)
    Calves 41 cm (16,14 inch) -1 cm (0,39 inch)
    Chest 102 cm (40,16 inch) -5cm (1,97 inch)

    BMI: 29.8 -1.3
    [​IMG] [​IMG]

    Sorry I look like a corpse on the pictures, as John pointed out on his page, it´s hard to get a tann, when you´re obese :)
     
    #4 simon.karlsson, Mar 18, 2004
    Last edited: Mar 25, 2004
  5. simon.karlsson

    simon.karlsson Well-Known Member

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    25th of March 2004

    [​IMG] [​IMG]

    25th March 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 90 Kg (198,4 lb) -7 Kg (15,43 lb)
    body fat: 18,25% (www.mybodycomp.com)
    waist: 98 cm (39,61inch) -9 cm (3,64 inch)
    Hips: 109,5 cm (43,11 inch) -5,5 cm (2,17 inch)
    Underarms: 30,5 cm (12,01 inch) -0,5 cm (0,2 inch)
    Overarms:35 cm (13,65 inch)
    Thighs: 65,5 cm (26,13 inch) -1,5 cm (0,6 inch)
    Calves 41,5 cm (16,34inch) -0,5 cm (0,2 inch)
    Chest 103 cm (40,55 inch) -4cm (1,58 inch)
    BMI: 28.4

    Wow, woke up this morning and was expecting to have gained weight (only meassure once a week, to bring more exitement to it all), but it appears I´ve lost alot of weight. However I´m pretty upset about it as it seems to be mostly musclemass and water, according to the bodycomp site. I do not know if that is a correct way to meassure bodycomposition, does anyone know?. I have been after thoose calipers, or whatever they are called, but haven´t found any 2.nd hand. Sorry I´ve just got something against "new" things :) or actually to the price, huH!
     
    #5 simon.karlsson, Mar 25, 2004
    Last edited: Mar 25, 2004
  6. simon.karlsson

    simon.karlsson Well-Known Member

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    1st of April 2004

    [​IMG] [​IMG]

    01st of April 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 89,5 Kg (197,3lb) -7,5 Kg (16,53lb)
    body fat: 18,01% (www.mybodycomp.com) -2,63%
    waist: 96,5 cm (37,99 inch) -10,5 cm (4,13 inch)
    Hips: 109,5 cm (43,11 inch) -5,5 cm (2,17 inch)
    Underarms: 30,5 cm (12,01 inch) -0,5 cm (0,8 inch)
    Overarms:35,5 cm (13,98 inch) +0,5 cm (0,2 inch)
    Thighs: 65,5 cm (25,79 inch) -1,5 cm (0,6 inch)
    Calves: 41,5 cm (16,34 inch) -0,5 cm (0,2 inch)
    Chest 102,5 cm (40,35 inch) -4,5cm (1,8 inch)
    BMI:28.2

    Looks like my dramatic weightloss from last week might have catched up with my BF, however I have been having alot of cheat meals and skipping a few exercises I´m worried about the rate my weight is dropping, I´m trying to loose allmost 1 kg (2 pounds) per week but looks like I´ve been doing the double, theese last weeks. I´m having trouble eating the 2000 kcal per day if I only eat clean. Mosly end up with like 1300-1600 kcal per day.
     
    #6 simon.karlsson, Apr 1, 2004
    Last edited: Apr 2, 2004
  7. simon.karlsson

    simon.karlsson Well-Known Member

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    2004-04-09

    [​IMG] [​IMG]

    9th of April 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 87,5 Kg (192,9lb) -9,5 Kg (20,94lb)
    body fat: 17,42% (www.mybodycomp.com) -2,63%
    waist: 95,5 cm (37,60 inch) -11,5 cm (4,53 inch)
    Hips: 108,5 cm (42,72 inch) -6,5 cm (2,56 inch)
    Underarms: 30 cm (11,81 inch) -1 cm (0,39 inch)
    Overarms:35 cm (13,78 inch)
    Thighs: 66 cm (25,98 inch) -1 cm (0,39 inch)
    Calves: 40 cm (15,75 inch) -2 cm (0,8 inch)
    Chest 99 cm (38,98 inch) -8 cm (3,15 inch)
    BMI:27,6
     
  8. simon.karlsson

    simon.karlsson Well-Known Member

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    15th of April 2004

    [​IMG] [​IMG]

    15th of April 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 86,5 Kg (190,7lb) -10,5 Kg (23,15lb)
    body fat: 17.07%(www.mybodycomp.com)
    waist: 95,5 cm (37,60 inch) -11,5 cm (4,53 inch)
    Hips: 107 cm (42,13 inch) -8 cm (3,2 inch)
    Underarms: 30 cm (11,81 inch) -1 cm (0,39 inch)
    Overarms:35 cm (13,78 inch)
    Thighs: 62 cm (24,41 inch) -5 cm (1,97 inch)
    Calves: 40 cm (15,75 inch) -2 cm (0,8 inch)
    Chest 102 cm (40,16 inch) -5 cm (1,9 inch)
    BMI:27,3

    Not so much waist loss this week, but I´m happy for the thighs to finally loose some mass. I´m insecure about the body fat though, I think I´m loosing alot of muscle mass but not that much fat :d_eek: thats not what I´m after... maybe I should increase my protein intake. I´m going to get some more whey later this week and stuff my self :D
     
    #8 simon.karlsson, Apr 15, 2004
    Last edited: Apr 15, 2004
  9. Ludvig78

    Ludvig78 Well-Known Member

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    Tycker det syns en hel del på kaggen att den börjar minska.

    Hårt att gå ner från 21 till 8% till sommaren. Gymmar du mycket med vikter?

     
  10. simon.karlsson

    simon.karlsson Well-Known Member

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    22nd April 2004

    [​IMG] [​IMG]

    22nd of April 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 85 Kg (187,4lb) -12 Kg (26,46lb)
    body fat: 17.46%(www.mybodycomp.com)
    waist: 94 cm (37,01 inch) -12 cm (4,72 inch)
    Hips: 106,5 cm (41,93 inch) -8,5 cm (3,4 inch)
    Underarms: 30 cm (11,81 inch) -1 cm (0,39 inch)
    Overarms: 34 cm (13,39 inch) -1 cm (0,39 inch)
    Thighs: 63 cm (24,80 inch) -4 cm (1,6 inch)
    Calves: 40,5 cm (15,94 inch) -1,5 cm (0,6 inch)
    Chest 99 cm (38,98 inch) -8 cm (3,15 inch)
    BMI:26,8

    Seems as my fat % has raised, but understand that this is due to loss of muscle mass rather than actually gaining fat. However I need to find out how to trick my body to start burning fat instead of muscles, cause this this doesn´t seem to be the way!, I have been off protein powder for 1 week now, could be one reason to my loss of muscle mass. However I am now on it again, and going to fucos this next week mainly on weight lifting, as I have only been doing cardio for a longer time now. ;)
     
  11. simon.karlsson

    simon.karlsson Well-Known Member

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    29th of April 2004

    [​IMG] [​IMG]

    29th of April 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 84.2 Kg (185,6 lb) -12.8 Kg (28,22 lb)
    body fat: 15.15 %(www.mybodycomp.com) :)
    waist: 92 cm (36,22 inch) -14 cm (5.51 inch)
    Hips: 106,5 cm (41,93 inch) -8,5 cm (3,4 inch)
    Underarms: 30 cm (11,81 inch) -1 cm (0,39 inch)
    Overarms: 34 cm (13,39 inch) -1 cm (0,39 inch)
    Thighs: 62.5 cm (24,61 inch) -4,5 cm (1,77 inch)
    Calves: 41 cm (16,14 inch) -1 cm (0,39 inch)
    Chest 98 cm (38,58 inch) -9 cm (3,54 inch)
    BMI:26,5

    Been eating alot of protein, veggies, less carbonhydrates this week combined with weighlifting and more running I now run 2 times 6 km every second day and 6 km the other. Or well haven´t really put it into my plan, but been moving around alot. My bodyfat seem to finally decrease, however I´m not sure if I trust mybodycom all that much. My stats seem to give different rather odd calculations from them each week.
     
  12. simon.karlsson

    simon.karlsson Well-Known Member

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    6th of May 2004

    [​IMG] [​IMG]

    06th of May 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 84.2 Kg (185,6 lb) -12.8 Kg (28,22 lb)
    body fat: 14.27 %(www.mybodycomp.com)
    waist: 91.5 cm (36,02 inch) -14,5 cm (5.7 inch)
    Hips: 107 cm (42,13 inch) -8 cm (3,15 inch)
    Underarms: 30 cm (11,81 inch) -1 cm (0,39 inch)
    Overarms: 35 cm (13,78 inch)
    Thighs: 61 cm (24 inch) -6 cm (2,36 inch)
    Calves: 41 cm (16,14 inch) -1 cm (0,39 inch)
    Chest 99 cm (39 inch) -8 cm (3,15 inch)
    BMI:26,7

    MyBodyComp says I´ve lost 0.77kg (2 lb) of fat this week and in the same time gained 0,57 kg (1 lb) of lean mass. This has lowered my body fat, but encreased my total weight.
     
  13. simon.karlsson

    simon.karlsson Well-Known Member

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    13th of May 04

    [​IMG] [​IMG]

    13th of May 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 82.2 Kg (181 lb) -14.8 Kg (32.6 lb)
    body fat: 15.12 %(www.mybodycomp.com)
    waist: 90 cm (35.43 inch) -16 cm (6.3 inch)
    Hips: 104 cm (40,94 inch) -11 cm (4.3 inch)
    Underarms: 29.5 cm (11,61 inch) -1.5 cm (0,59 inch)
    Overarms: 34 cm (13,39 inch) -1 cm (0,39 inch)
    Thighs: 61.5 cm (24,2 inch) -5.5 cm (2,16 inch)
    Calves: 40 cm (15,75 inch) -2 cm (0,78 inch)
    Chest 99 cm (39 inch) -8 cm (3,15 inch)
    BMI:25.9

    I was ill with a fever all weekend, so haven´t been able to run more than once this week :(. Stayed off drinking though. Need to buy more whey powder.
     
    #13 simon.karlsson, May 13, 2004
    Last edited: May 13, 2004
  14. simon.karlsson

    simon.karlsson Well-Known Member

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    20th of May 2004

    [​IMG] [​IMG]

    20th of May 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 81.5 Kg (180 lb) -15.5 Kg (34.17 lb)
    body fat: 14.05 %(www.mybodycomp.com)
    waist: 89,5 cm (35.24 inch) -16,5 cm (6.5 inch)
    Hips: 103 cm (40,55 inch) -12 cm (4.72 inch)
    Underarms: 29.5 cm (11,61 inch) -1.5 cm (0,59 inch)
    Overarms: 33 cm (12,99 inch) -2 cm (0,78 inch)
    Thighs: 61 cm (24 inch) -6 cm (2,36 inch)
    Calves: 40.5 cm (15,94 inch) -1.5 cm (0,59 inch)
    Chest 100.5 cm (39.57 inch) -6.5 cm (2,56 inch)
    BMI:25.6

    This week I have gone crazy with the bike, started weightlifting on Wednesday (chest and arms) in a real gym, not just at home as I have been so far. You can really tell the difference after you have used serious equipments, and heavy weights… I still have an enormous soreness in my chest. I have also increased my protein intake to about 160-200 gr per day compared to 100 g before. This has effected my total calorie intake too. Before I used to eat about 1600 kcal to 1800 kcal per day, now I´m up to 1800-2000 kcal per day. I guess it will make some difference in the muscle tissue, but will cost me more money. I have finally gotten rid of that toad look in my face :p and my face definition is finally starting to go back to what it used to. I posted some pics in the Media Gallery .
     
    #14 simon.karlsson, May 20, 2004
    Last edited: May 20, 2004
  15. simon.karlsson

    simon.karlsson Well-Known Member

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    27th of May 2004

    [​IMG] [​IMG]

    27th of May 04 (prom night :) improvements so far:

    height: 178 cm (5,8 feet)
    weight: 80 Kg (176 lb) -17 Kg (37.5 lb)
    body fat: 14.60 %(www.mybodycomp.com)
    waist: 86,5 cm (34.06 inch) -19,5 cm (7,67 inch)
    Hips: 102 cm (40,16 inch) -13 cm (5,12 inch)
    Underarms: 29 cm (11,42 inch) -2 cm (0,78 inch)
    Overarms: 34 cm (13,39 inch) -1 cm (0,39 inch)
    Thighs: 60,2 cm (23,7 inch) -6 cm (2,76 inch)
    Calves: 39,8 cm (15,67 inch) -2,2 cm (0,87 inch)
    Chest 100.5 cm (39.57 inch) -6.5 cm (2,56 inch)
    BMI:25.2

    This week I haven´t been doing that much exercise :( I did some weigtlifting on monday, but thats about all. Exept a few longer walks. I have been suffering from a cold, so I wanted to take it easy. Added some fat :( and lost some muscle mass, but I´ll be back on track again by monday. Tonight I´m gonna go to my schools prom :)
     
  16. simon.karlsson

    simon.karlsson Well-Known Member

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    3rd of June 2004

    [​IMG] [​IMG]

    03rd of June 04 improvements so far:

    height: 178 cm (5,8 feet)
    weight: 79,5 Kg (175 lb) -17,5 Kg (38,58 lb)
    body fat: 14.60 %(www.mybodycomp.com)
    waist: 87,5 cm (34.45 inch) -18,5 cm (7,28 inch)
    Hips: 100 cm (39,37 inch) -15 cm (5,9 inch)
    Underarms: 29 cm (11,42 inch) -2 cm (0,78 inch)
    Overarms: 32,5 cm (12,8 inch) -2,5 cm (0,98 inch)
    Thighs: 59 cm (23,23 inch) -8 cm (3,15 inch)
    Calves: 39,8 cm (15,67 inch) -2,2 cm (0,87 inch)
    Chest 97 cm (38.19 inch) -10 cm (3,93 inch)
    BMI:24.9

    I have finally reached a BMI level under 25, so I am no longer considered "overweight"... also I crossed the magic 80 kg mark on the scale :).

    Unfortunately I believe I have been meassuring my BF at mybodycomp inaccurate. I have been meassuring my belly, while laying down... don´t know someone told me that was how you were supposed to do.... but don´t know. If I meassure standing I gain a few cm on the abs, which puts me on a more credible 19% BF. However I must have been way above 21 when I started off in Februari. So don´t know wether to stay consiquent and meassure my waist laying down, to see comperative results, or go totally honest to myself and start over meassuring standing. Eventually I´ll have to realize I am not at 14% BF yet..... :(
     
  17. simon.karlsson

    simon.karlsson Well-Known Member

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    not burning fat?

    Another thing that bothers me is that the bodycomp site keeps telling me that I´ve lost like 10 Kg of lean mass, and hardly any fat like 3 kg or something, ever since I started out. I know many say that site does inaccurate meassurements, but still if thats the case I´m worried.

    I can notice I have lost some muscle mass, but also that I´ve lost fat...bellywise... and especially in the rear.. according the the meassurements I have consequently been doing and posted here in my journal.

    If anyone of you could take a look at my diet schedule and tell me what I´m doing wrong I´d be very glad. I try to eat sub 2000 kcal per day according to my RMR which is about 1000 kcal lower then my total calorie burn. It creates a -1000 calorie deficit. I try keeping macronutrients at 40/40/20.

    Also I try to get the fat from fish and linseeds only, plus eat a multivitamin pill every day.

    sometimes I take whey protein shakes, after workout, or if I haven´t filled up 40% of my total daily kcal intake with protein.

    here´s a typical day

    typical daily diet

    Thoughts and comments are welcome!.
     
    #17 simon.karlsson, Jun 3, 2004
    Last edited: Jun 7, 2004
  18. simon.karlsson

    simon.karlsson Well-Known Member

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    going to army

    Didn´t post any update this week, as I have been occupied with too many parties, and drinking. First of all my friend graduated last tuesday, then I hade my own celebrations all night long on friday... saturday was out on the pub, but also celebration my grandmas 80th birthday. ON top of all I have failed with my cardio and weightlifts, so didn´t really see any point in meassuring myself in the middle of all this, as I might have gotten disappointed with no improvements.

    Tomorrow I am starting a 10 month army duty, serving in a tank as a platoon medical. However I have send in a slip saying I´d be better off with a non violent (weapons) program, because theese are only for 3-5 months long starting from august. This way I do not have to postpone my visit to australia that was planned in october.

    I think it´ll be tough to maintain updates in this journal, as I am not sure how much I´ll be allowed to come home theese first weeks, until I hopefully get re signed to serve in august. In that case I´ll resume my eating loggs and training program.... I´ll try my best to eat well in the army, but assume they aren´t as aware of foods, as I have become during theese last months here with JSF. I will however do my best to complain and be an ass about them serving sausage and other crap :p
     
  19. DeafNgari

    DeafNgari Well-Known Member

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    Good luck in the army!!! Im sure they'll give you time to workout or at least Id imagine so. I know my friend in the AF here in the states has to work out a number of hours a week (and gets paid for it). If you have to eat "Crappier" food just watch amount and you'll get through it. Just think how much you'll miss all that food some many people call "bland" and "nasty" that isnt at all.
     
  20. simon.karlsson

    simon.karlsson Well-Known Member

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    back from army

    Thanks man!. We did marching for like 14 hours in a row carrying 45 kg (100 lb) of bags and ammo n stuff....... and afterwards went running... of which physical beneficial value I was unable to understand, and made several seargents aware.... was about to get my ass kicked... hehe
    Food was OK.... however I was surpriced how much fast carbonhydrates they made us eat... They hade some sort of paper telling us to eat about 4000 kcal and only 100 gr of protein, which I knew was far too little considering all that exercise.

    And hey everyone, I´m back.

    I just did my first 2 weeks in the army over here and there has been mixed feelings about it... :confused:

    The moment before I got signed in, I hade sent in a form applying for something called a "weapon free total defence duty" which is an alternative to the otherwise compulsory army.

    So while everyone else got their A-K 5´s I was still working on pushups obeying orders from a female lieutenant in her 20:s. In fact she would have been a real sweet pie, if it wasn´t for her bad military attitude, never giving else but an angry face and loud mouth!. HUH! :rolleyes: ...

    HAHA!, thinking back on it, me and the other guys always made fun of her at night... We discovered her strict attitude quite sexy after all, haha. imagening she was into s/m n stuff during her spare time.

    Anyway, thoose of you that have been in army know all the B-S they make you do at like 6 o´clock in the morning..... and thoose of you that don´t .... I can only tell you It has been the worst time in my life, as well it has been an experience and it was really nice knowing I wasn´t the only one... The folks that I was living with were so nice, and we became a rather tight group of people after 2 weeks of living together.

    To the point then.... I was meant to do 10 months of compulsory duty serving as a platoon medic in a leopard2 tank [​IMG] (62 ton)... however realizing this whole army thing would postpone my visit to australia I decided to struggle myself out of it. I went to the psychologist and told her about traumatic issues I experienced in Mocambique as a child regarding use of weapons. It was true, however I have never really been bothered about it.... it worked out though and now I´m back home.

    I´m sort of having 2nd thoughts about it all..... it would have been of good educational value..... and the people there were the nicest....

    Above it all I feel like a failure and a coward.... not being able to defend my country in case of war..... well it´s too late now anyway so I´ll just have to try and look at all the shit they would have made me do...... such as lay me bed for 45 mins :p etc and be proud that I managed to get myself out of it.... which is considered impossible by many.

    The worst thing is that I was meant to leave for stockholm to guard the royal castle..... having a chance to meet (or see from a distance at most).. Princess Madeleine, hguuh I´ve hade a crush on her since the age of 8 hehe.. [​IMG]
    it´s funny cause the people I lived with in the army all did, one of the guys even named his weapon after her haha... :p

    HUH I´ve missed out on so much here on JSF it´s gonna take time to catch up.
     
    #20 simon.karlsson, Jun 24, 2004
    Last edited: Jun 24, 2004

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