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  1. #1
    Registered User klbbr's Avatar
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    Natty gains of lean mass, monthly updates for a year

    Hi!

    So, I'm making a thread here to gauge my progress. I am beginning with a skinny physique, not much muscles or bodyfat, except for the legs which are somewhat decent. I'm 6'2 and was 75.6 kg / 166.67 lbs on the 18th of April. A few days later I took these measurements.

    Chest 97,5 cm
    Shoulders 114,75 cm
    Biceps, right, flexed 34,0 cm
    Thigh, right, standing 53,0 cm
    Waist 79,75 cm
    Neck 39,5 cm

    All measurements were taken a day after exercising.

    It's been a month, so now, on the 22nd of May I have these measurements. This time taken after four days of no exercise.

    Chest 97,25 cm (down 0,25 cm)
    Shoulders 118,25 cm (up 3,5 cm)
    Biceps, right, flexed 35,0 cm (up 1,0 cm)
    Thigh, right, standing 53,0 cm
    Waist 79,75 cm
    Neck 39,5 cm
    Weight 77.5 kg (up 1,9 kg)

    My abs and deltoids are visibly larger. Besides that I can't see much of a difference since last month. The weight varies some during a day, so that's not the best measurement of progress. The accumeasure fat caliper read 5.75 millimeter some three weeks ago, and the same today, though some days it shows up to 7 or 7.5 millimeter; the measurements vary. I'll take monthly progress pictures.
    Last edited by BodySpaceAdmin; 07-09-2018 at 11:12 AM.
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  2. #2
    Registered User klbbr's Avatar
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    Measurements of weight are notoriously unreliable, sometimes it's up, sometimes it's down. But now the bodyfat caliper and the waist line corroborate the bathroom scale's story: My bodyfat is going down, though it hasn't been my intention.

    I do a full body workout three days a week, so I'm considering drinking a protein shake six days a week. I rarely eat breakfast, so I was thinking of taking one shake in the morning on both my workout and recovery days. So that's 195 kcal extra six days a week.

    My measurements on the 21st of June.
    Chest 98.25 cm (up 1 cm)
    Shoulders 118.25 cm
    Biceps, right, flexed 35.0 cm
    Thigh, right, standing 53.0 cm
    Waist 78.75 cm (down 1.0 cm)
    Neck 39.5 cm
    Weight 76.4 kg (down 1.1 kg)
    Accumeasure fat caliper 5.25 millimeter (down 0.5 mm)

    The measurements were taken a day after a few sets of light exercise. My monthly progress pic looks pretty much the same as last month. I think the chest measurement has gone up because the lats have grown some after doing pullups.
    Last edited by klbbr; 06-21-2018 at 04:26 AM.
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  3. #3
    Registered User klbbr's Avatar
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    It's hard to get the calorie intake right. So, this month I've eaten more of what I always eat, especially oatmeal with milk. But also some junk food, like crisps and dip. And plenty of protein pudding. It's been a month, but I've only had the chance the exercise three out of four weeks. I think it's the newly introduced pullups which have made my neck grow.

    My measurements on the 20th of July.
    Chest 98.75 cm (up 0.5 cm)
    Shoulders 121.25 cm (up 3.0 cm)
    Biceps, right, flexed 35.0 cm
    Thigh, right, standing 53.0 cm
    Waist 80,75 cm (up 2.0 cm)
    Neck 40.75 cm (up 1.25 cm)
    Weight 79.2 kg (up 2.8 kg)
    Accumeasure fat caliper 5.75 mm (up 0.5 mm)

    The measurements were taken one day after exercise.
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  4. #4
    Registered User klbbr's Avatar
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    The chest has increased, but the waist size and shoulders have decreased, so it seems like I haven't been getting enough fuel. It'd be such a drag to begin counting calories, though maybe that's what it takes. I've bought some four kilograms of protein powder, so I might add more shakes into my diet the following month.

    My measurements on the 19th of August.
    Chest 99.75 cm (up 1 cm)
    Shoulders 120 cm (down 1.25 cm)
    Biceps, right, flexed 35.0 cm
    Thigh, right, standing 54.0 cm (up 1.0 cm)
    Waist 80.0 cm (down 0.75 cm)
    Neck 40 cm (down 0.75 cm)
    Weight 78.2 kg (down 1.0 kg)
    Accumeasure fat caliper 6.0 mm (up 0.25 mm)

    The measurements were taken three day after exercise, so I had zero water retention after working out, whereas last time I might have had some.
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  5. #5
    Registered User klbbr's Avatar
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    klbbr is offline
    It's been a month without exercise.

    My measurements on the 21st of September.
    Chest 99.25 cm (down 0.5 cm)
    Shoulders 117.5 cm (down 2.5 cm)
    Biceps flexed 34.75 cm (down 0.25 cm)
    Thigh 54 cm (no change)
    Waist 79.0 cm (down 1.0 cm)
    Neck 40.0 cm (no change)
    Weight 77.2 kg (down 1 kg)
    Accumeasure fat caliper 6.75 mm (up 0.75 mm)

    The waist measurement seemed more accurate than the fat caliper measurement. I'm starting up again with exercise over the weekend, and will add two casein protein shakes a day the coming month.
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  6. #6
    Registered User klbbr's Avatar
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    klbbr is offline
    I downloaded MyFitnessPal in mid September, so this is the first month I've tracked calories. I went with the suggested 2400 kcal per day. Except for one day, I haven't been running this month. Nor have I walked long stretches, so besides weight lifting, I've been fairly close to my BMR.

    My volume has stagnated. I lift the same as last month in bench, biceps curl, military press, and the other exercises. I actually do less pull-ups now than a month ago, even though this is a newly introduced exercise.

    My measurements on the 18th of October
    Chest 100.25 cm (up 1.0 cm)
    Shoulders 119.75 cm (up from last month though not as wide as two months ago)
    Biceps, right, flexed 35.0 cm (back to what it was two months ago)
    Thigh, right, standing 54.0 cm (down 0.5 cm)
    Waist 79.5 cm (up 0.5 cm)
    Neck 41.0 cm (up 1.0 cm)
    Weight 77.1 kg (down 0.1 kg)
    Accumeasure fat caliper 6.75 mm (no change)

    The measurements were taken two and half days after exercise. The increase in chest measurement is likely due to residual muscle pump in the lats. The increase in neck measurement could be due to pull-ups and more resistance on sit-ups, as I don't do neck exercises. I've put leg exercises on hold until I'll get in touch with my PT, cause of the 'slipped disc feeling' I got described in another thread.

    Before I took the measurements I would've guessed I'd lost fast this month. If I did, it can't be much as both the fat caliper and waist measurement are pretty stable.
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  7. #7
    Registered User klbbr's Avatar
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    klbbr is offline
    It’s been a month out of the ordinary. My plateau is broken, and I’ve been making gains on all exercises, likely due to the extra 250 kcal. But I’ve been to a festival where I didn’t work out, and I cought the flu there, so it’s been more than three weeks without exercise. Only a half-hearted set now and then to make sure I won’t get soreness when I’m ready to workout again.

    My measurements on the 21st of November 2018

    Chest 100.25 cm
    Shoulders 120.25 cm (up 0.5 cm)
    Biceps, right, flexed 34.5 (down 0.5 cm)
    Thigh, right, standing 53.0 cm (down 0.5 cm)
    Waist 79.25 (down 0.25 cm)
    Neck 40.5 cm (down 0.5 cm)
    Weight 75.2 kg (down 1.9 kg)
    Accumeasure fat caliper 6.0 mm (down 0.75 mm)
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  8. #8
    Registered User klbbr's Avatar
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    Let the gains begin! Even though I made progress last month with 250 kcal extra, I added another 250 kcal, making it a daily intake of some 2900 kcal plus whatever I expend if I go for a run or walk long streches. In the gym, I'm making about as much progress now in one month as I did in four months before (July-Oct). The volume goes up, up, up in bench, military press, pullups and more. It could be that I'd progress as fast on 2650 kcal.

    I haven't got an appointment to check out my deadlift and squat technique yet, so these exercises have been on hold for seventeen weeks. Prolly why my legs have gotten smaller. I plan to get something done with this late in January.

    My measurements on the 18th of December 2018

    Chest 101.00 cm (up 0.75 cm)
    Shoulders 120.75 cm (up 0.5 cm)
    Biceps, right, flexed 35.25 (up 0.75 cm)
    Thigh, right, standing 52.25 cm (down 0.75 cm)
    Waist 79.75 (up 0.5 cm)
    Neck 41.0 cm (up 0.5 cm)
    Weight 77.0 kg (up 1.8 kg)
    Accumeasure fat caliper 5.25 mm (down 0.75 mm)

    The measurements were taken one day after exercise, so there's some post-exercise pump, which makes us hold more fluid. I am not sure quite how that would differ on an image from just a little more fat, but my abs are somewhat less visible. Could be that I've gained some fat, though the fat caliper says I've lost some.
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  9. #9
    Registered User klbbr's Avatar
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    It's scarcely been any exercise this month. Christmas, friends, travelling - life got in the way. The eating is unchanged, though there's been long stretches without strength traning, so some fat has been gained. Have still not got an appointment with the PE for the leg exercises, so it's been very long since any deadlifts or squats have been done. Not sure why the thigh measurement went up.

    My measurements on the 18th of January 2019

    Chest 102.00 cm (up 1.0 cm)
    Shoulders 120.75 cm
    Biceps, right, flexed 34.5 (down 0.75 cm)
    Thigh, right, standing 53.25 cm (up 1.0 cm)
    Waist 81.5 (up 1.75 cm)
    Neck 40.5 cm (down 0.5 cm)
    Weight 77.4 kg (up 0.4 kg)
    Accumeasure fat caliper 5.75 mm (up 0.5 mm)
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  10. #10
    Registered User klbbr's Avatar
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    klbbr is offline
    A whole week without exercise is how I began the month, eating to gain nonetheless. But ... the measurements show that although the shoulders are wider and the biceps are larger, I've been losing fat. I wonder if I should bring up my daily kcal goal, say with 250 kcal. I've been eating an estimated 2900 kcal (2200 kcal accounted for in MFP, plus dinner at say 700 kcal), plus 230 kcal if walking for an hour - which I often do. I am not trying to lose fat. Just to keep it stable while gaining muscle.

    My measurements on the 20th of February 2019

    Chest 102.00 cm
    Shoulders 122.25 cm (up 1.5 cm)
    Biceps, right, flexed 35.5 (up 1.0 cm)
    Thigh, right, standing 53.75 cm (up 0.5 cm)
    Waist 81.25 (down 0.25 cm)
    Neck 40.5 cm
    Weight 78.5 kg (up 1.1 kg)
    Accumeasure fat caliper 5.5 mm (down 0.25 mm)

    The measurements are taken two days post exercise.

    I've begun exercising the legs as well, for the first time in many, many months. Deadlifts and squats, though with low volume and weight, as my right knee isn't in stellar condition. It could be that squats and deadlifts affect my TDEE, as I'm building some muscle there also. Anyways, I'm adding 250 kcal to my calorie goal, and looking forward to the next month's measurements.
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    Gains, sweet gains. It's been a month with some traveling, which precluded two workouts, and now I've got some kind of flu, which has precluded one workout so far, but all in all it's been a good month, and the fuel intake has been 3150 kcal, which is two hundred and fifty higher than it used to be. There hasn't been progress on major lifts though, perhaps cuz I'm putting more emphasis on performing each rep right.

    My measurements on the 20th of March 2019

    Chest 102.25 cm (up 0.25 cm)
    Shoulders 123.75 cm (up 1.5 cm)
    Biceps, right, flexed 35.75 (up 0.25 cm)
    Thigh, right, standing 55.25 cm (up 1.5 cm)
    Waist 81.0 (down 0.25 cm)
    Neck 41.0 cm (up 0.5 cm)
    Weight 79.0 kg (up 0.5 kg)
    Accumeasure fat caliper 5.5 mm

    The measurements were taken four days after last workout. I'm upping my kcal intake with 150 kcal now, making it 3300 kcal daily (plus extra calories when running / walking more than ordinary).
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    IronElder is offline
    Originally Posted by klbbr View Post
    Gains, sweet gains. It's been a month with some traveling, which precluded two workouts, and now I've got some kind of flu, which has precluded one workout so far, but all in all it's been a good month, and the fuel intake has been 3150 kcal, which is two hundred and fifty higher than it used to be. There hasn't been progress on major lifts though, perhaps cuz I'm putting more emphasis on performing each rep right.

    My measurements on the 20th of March 2019

    Chest 102.25 cm (up 0.25 cm)
    Shoulders 123.75 cm (up 1.5 cm)
    Biceps, right, flexed 35.75 (up 0.25 cm)
    Thigh, right, standing 55.25 cm (up 1.5 cm)
    Waist 81.0 (down 0.25 cm)
    Neck 41.0 cm (up 0.5 cm)
    Weight 79.0 kg (up 0.5 kg)
    Accumeasure fat caliper 5.5 mm

    The measurements were taken four days after last workout. I'm upping my kcal intake with 150 kcal now, making it 3300 kcal daily (plus extra calories when running / walking more than ordinary).
    What do your actual meals look like? Do you eat the same number and foods every day?
    Current stats:
    Height 5ft 8"
    Weight 234
    12% body fat
    Best Lifts:
    Bpress 475
    Squat 572
    Dlift 704
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    Registered User klbbr's Avatar
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    klbbr is offline
    Originally Posted by IronElder View Post
    What do your actual meals look like? Do you eat the same number and foods every day?
    Variety is healthy and thus I should've got more of it. Every day I eat bilberries with custard, oatmeal with milk and raisins, crisp bread with cheese - on occasion I eat chocolate protein pudding and chocolate protein shakes (no added sugar), and mixed nuts. Except for dinner which I guesstimate to be seven hundred kcal on average, every calorie is accounted for in MyFitnessPal. I'm thinking of replacing bilberries with mixed berries, and getting more kale and mixed greens. Not for gains, but as it's healthy.

    I eat between six and ten 'meals', if having a fistful of nuts count as a meal. Often times I try to get that twenty grams of protein when I sign in to MFP, and often times I don't care and just make sure the daily kcal goal is reached.
    Last edited by klbbr; 03-21-2019 at 08:46 AM.
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    Registered User klbbr's Avatar
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    It's been a weird month. I've set my calorie goal to 150 kcal extra, and perhaps I've eaten more, but the shoulders haven't grown like they did the previous month. Nor have the biceps, which is measuremend around the biceps and triceps, naturally. That's even though I've made a lot of progress with the dips, and with the military press as well. But the waist has grown a lot, and the fat is up.

    The month started with the flu mentioned in the previous post. So I've exercised about three of four weeks this month. I ate less when I had the flu, some five hundred kcal less than my goal, but it wasn't that many days this went on.

    My measurements on the 18th of April 2019

    Chest 103.75 cm (up 1.5 cm)
    Shoulders 123.75 cm (no change)
    Biceps, right, flexed 35.75 (no change)
    Thigh, right, standing 56.00 cm (up 0.75 cm)
    Waist 84.5 (up 3.5 cm)
    Neck 40.5 cm (down 0.5 cm)
    Weight 81.6 kg (up 2.6 kg)
    Accumeasure fat caliper 6.75 mm (up 1.25 mm)

    The chest increase is some fat some muscles prolly, though I have progressed quite some on both pull-ups and the newly introduced pushups (instead of bench press). The weight is measured in the evening, and usually it's been in the morning. All measurements were taken three days after exercise, and one day after a bath in a Jacuzzi (no idea whether that could have an effect on weight the next day, prolly not much - if any).

    So in the coming month I will revert to my previous setup, 3150 kcal a day, plus extra calories when running or walking longer stretches. Could be that I'll choose to go for a calorie deficit on Sundays, my off-day, to shred some of the fat. Though the fat I've gotten so far doesn't bother me. It would just give me more wiggle room when or if I increase the calorie goal again, trying to find just at what point I get all I need, but not more.
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    Registered User klbbr's Avatar
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    The newly introduced pushups seem to be working well, or rather one could say that the bench press hasn't done me no favors so far, prolly because the technique has been off. I did go to a PT to look at form on every exercise before I began training last year, but I guess I'll do another round of that later. I haven't been doing deadlifts or squats much of the month, as the tendon from the left glute down to the hamstrings feels inflamed, or has been hurting to be more precise - hurting even for two-three days or more after last lift. So gotta go over form there as well. Perhaps I'll first introduce deadlifts without going over form, and if that's fine introduce squats - just to see which of them is making the tendon hurt. And then focus on that with the PT.

    My measurements on the 21st of May 2019

    Chest 105.25 cm (up 1.5 cm)
    Shoulders 123.25 cm (down 0.5 cm)
    Biceps, right, flexed 35.75 cm (no change)
    Thigh, right, standing 55.00 cm (down 1.0 cm)
    Waist 82.75 cm (down 1.75 cm)
    Neck 41.5 cm (up 1.0 cm)
    Weight 79.5 kg (down 2.1 kg)
    Accumeasure fat caliper 5.75 mm (down 1.0 mm)

    All measurements were taken a day after exercising.

    So ... in my previous post, the time from mid March to mid April, I put on quite some dead weight. Doing a post-mortem, I think the extra dead weight was down to two things. That the fried eggs had much more calories than the guesstimation from MFP, and that I was on a new drug for a heart condition, which has slowly sapped me of energy. I've used to run up stairs, just by default, but on this drug it's been a slow stump. I haven't been able to run at full speed either, and have prolly moved around a lot less than I've done before. Anyways that's what's happened last period.

    This one, from mid April to today, I've been on the same drug. It's been sapping me of energy, and still is. But I am off it now and slowly regaining the spring in my step. I am not able to run at full speed yet, but maybe in a week or so. So this period, from mid April to today I haven't been doing full body workouts, but rather a third of the exercises, and doing them half-heartedly. No deadlifts or squats for much of the month, so it makes sense that the thigh measurement has gone down.

    The eating. I've just dropped fried eggs from the menu (and they'll stay off the menu until I get an accurate kcal estimate for them), kept eating the occasional salad at dinner with vegetable oil, and kept my kcal goal just about where it's been previously: 3150 kcal a day. But often times I haven't punched in the walking I've done on MFP, so I've rarely added extra calories from that. All in all I've been on a calorie deficit it seems, as the waist size, fat caliper and weight all tell the same story of fat loss.

    I've been to events where there was much cake and candy, at least twice that I can think of, maybe thrice, this month. So there's been some irregular eating. But I've guesstimated what the kcal intake has been at such events and tried to compensate by reducing the kcal intake the following day.

    Once the drug for the heart condition is out of my system, I am looking forward to new gains. Especially the chest seems to be growing fast now that I am doing pushups instead of bench press.
    Last edited by klbbr; 05-21-2019 at 05:59 AM.
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    So, this is the third month in a row out of the ordinary. Friends, family, too long dinners and too few workouts. Still thinking 2019 will be a great year for gains, though.

    My measurements on the 20st of June 2019

    Chest 105.0 cm (down 0.25 cm)
    Shoulders 122.5 cm (down 0.75 cm)
    Biceps, right, flexed 35.5 cm (down 0.5 cm)
    Thigh, right, standing 54.00 cm (down 1.0 cm)
    Waist 83.75 cm (up 1.0 cm)
    Neck 42.5 cm (up 1.0 cm)
    Weight 81.4 kg (up 1.9 cm)
    Accumeasure fat caliper 6.0 mm (up 0.25 mm)
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    It's been a month without calorie tracking and without much workout. Maybe half of what I should've done has been done, taking account of both intensity and the number of workout days.

    My measurements on the 21st of July 2019

    Chest 104.0 cm (down 1.0 cm)
    Shoulders 122.75 cm (up 0.25 cm)
    Biceps (r) flexed 35.25 cm (down 0.25 cm)
    Thigh (r) standing 55.25 cm (up 1.25 cm)
    Waist 81.75 cm (down 2.0 cm)
    Neck 41.0 cm (down 1.5 cm)
    Weight 80.5 kg (down 0.9 kg)
    Accumeasure 6.5 mm (up 0.5 mm)

    The measurements were taken four days after last workout. So, no pump. Except for maybe the legs, as I did some running yesterday. Looking forward to next month. I will (hopefully) get back on track with MFP and will (hopefully) do three full body workouts per week.
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    This is the fifth month in a row without proper eating and exercise. Little energy. I haven't had the needed omph.

    So this month I have eaten whatever, not tracked a single calorie, and only taken the occasional set of pushups. Some other exercise, but no full body program. Just half-hearted stumped sets here and there.

    Chest 102.75 cm (down 1.25 cm)
    Shoulders 121.5 cm (down 1.25 cm)
    Biceps (r) flexed 35 cm (down 0.25 cm)
    Thigh (r) standing 54.5 cm (down 0.75 cm)
    Waist 80.25 (down 1.5 cm)
    Neck 41.5 cm (up 0.5 cm)
    Weight 78.6 kg (down 1.9 kg)
    Accumeasure 5.25 mm (down 1.25 mm)

    The key to succeeding is keeping at it. I am still here, still posting. So, hoping I'll have more energy in the months to come, and that I'll make real progress again. Funny thing is that exercising, all in all, gives you more energy than it takes, given that you're making a habit of it, a routine.
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    Another month without calorie tracking. But it's been some exercise. Full-body programs to begin with, and then at the very end of the period, I did some days with splits. The weight and rest of measures are taken in the morning, four days after last full-body, and two days after a half-hearted set of pushups. I see I have gained quite some fat!

    Chest 101.5 cm (down 1.25 cm)
    Shoulders 123.25 cm (up 1.75 cm)
    Biceps (r) flexed 35.5 cm (up 0.5 cm)
    Thigh (r) standing 56 cm (up 1.5 cm)
    Waist 82.5 cm (up 1.75 cm)
    Neck 41.5 cm
    Weight 82.1 kg (up 3.5 kg)
    Accumeasure 7.5 mm (up 2.25 mm)

    Ch-ch-ch-changes

    The following month I'll introduce several changes at once. Hard to tell what's worked well if it does, but all are good.
    • Since I started this thread, I have aimed for a full body thrice a week. Now I'll do a four day split. Upper, lower, rest, upper, lower, rest, rest.
    • I'll begin tracking calories again, making sure to get a steady small calorie surplus throughout the month. Not sure what my TDEE is but I'll pick up where I left off, which was some 700 kcal for dinner, rest of meals 2450 kcal, extra calories when walking or running long stretches.
    • Creatine, baby! Haven't used it before. I'll introduce it this month.

    Thinking I'd see some real gains again, if all goes well.
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    My measurements on the 20th of October 2019

    Chest 103.0 cm (up 1.5 cm)
    Shoulders 124.25 cm (up 1.25 cm)
    Biceps (r) flexed 37.0 cm (up 1.5 cm)
    Thigh (r) standing 57.5 cm (up 1.5 cm)
    Waist 83.5 cm (up 1.0 cm)
    Neck 42.25 cm (up 0.75 cm)
    Weight 84.8 kg (up 2.7 kg)
    Accumeasure 8.25 mm (up 0.75 mm)

    It's been two days since I worked out, and then I only did pushups. The day before I only did squats. So there's not much of a pump. I've gained 2.7 kilos (six pounds!). To what extent this is water retention due to the newly introduced creatine, I don't know.

    "Creatine helps you store more water in your muscles and it is not uncommon that in the first week of creatine use you may see an increase of 1-3 pounds. Keep in mind that if you have a high percentage of lean muscle mass already, you may see this reaching 4-5 pounds. It is important to realise that this initial weight gain isn’t fat, but it isn’t muscle either."
    https://www.powerbody.co.uk/blog/Doe...yougainweight/

    The fat caliper tells a tale of fat gain. As does the waist measurement. But not much. Anyways, I'll cut back on the calories the following month, making it three thousand kcal a day (2300 kcal, pluss 700 kcal dinner, plus extra kcal when running or walking long stretches). So that's a cut of 150 kcal per day.

    There were some social gatherings where I most likely ate much more than the TDEE. Chocolate, chips and dip, cake, ice cream. Some three or four days this month.

    When it comes to exercise, it's been a good month. Splitting the exercises into upper, lower, rest, upper, lower, rest, rest has felt better than doing a full body thrice a week. So, I'll keep this new routine!

    In the month to come, I am thinking of cutting on Sundays. Walking long stretches, running, and not meeting the TDEE. I don't look fat now, but there's some padding over my abs.

    My chest measurement has barely increased. I wonder if I should go back to bench press, instead of pushups. For now I will stick to regular pushups, and perhaps replace them with resistance band push-ups.

    I think creatine helps me recover faster between sets. I've taken many sets with like half an hour breaks, but now they're somewhat shorter. To make the breaks between sets even shorter, I will try to stick to the advice given here:
    Leave one to THREE reps in the tank for compound exercises, and take it to failure on isolation exercises, on the last set.
    https://youtu.be/Dp3truKibtc?t=634

    I hope this gives me more energy, letting me complete workouts in less than say six hours. Getting it back to close to one hour, or hour and a half. That'd be great.
    Last edited by klbbr; 10-20-2019 at 08:14 AM.
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    My measurements on the 18th of November 2019

    Chest 106.0 cm (up 3.0 cm)
    Shoulders 124.75 cm (up 0.5 cm)
    Biceps (r) flexed 36.75 cm (down 0.25 cm)
    Thigh (r) standing 57.0 cm (down 0.5 cm)
    Waist 84.5 cm (up 1.0 cm)
    Neck 42.5 cm (up 0.25 cm)
    Weight 82.7 kg (down 2.1 kg)
    Accumeasure 7.75 mm (down 0.5 mm)

    The weight and fat caliper tell a story of fat loss. I've done some cutting a couple of Sundays, but yesterday there was a social gathering with chocolate and such, so on balance I've been close to the target. So I am adjusting the calorie goal upwards again, with 150 kcal, making it 3150 kcal (2450 kcal plus dinner at 700 kcal, plus extra calories when walking long stretches or running). The waist measurement was taken well into the day, and thus it's something of an anomaly, as all measurements have usually been taken in the morning, before any fluid intake, before any food intake. The chest measurement is inconsistent, but the result I am getting most often is 106 cm, so that's what I am putting down.

    I think a four day split has been superior to a three day full-body. It's more fun, and I seem to be making better gains. I am still taking creatine as well. Leaving 2-3 reps in the tank has been really beneficial: it makes it way easier to finish the workout in like half the time, or almost that.

    Considering putting in some neck specific exercises, but will likely wait a while.
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    It's been a gawful month. It began with too little energy to exercise, and ended with a slipped disc. In the beginning I tracked calories, but in the end I've just eaten whatever, not being able to move, not being able to get food on the scales. The back is slowly getting better now, and I plan to add some exercises for the core muscles, to prevent the discs slipping again, such as a Weighted Ball Hyperextension. Anyways, today, it's been 33 days (!) since the last time I worked out the lower body, and 18 days since the last upper body exercise. And now Christmas is just around the corner. Hoping to get some exercise at least, in the holiday season.

    My measurements on the 22nd of December 2019
    Chest 105.0 cm (down 1.0 cm)
    Shoulders 124 cm (down 0.75 cm)
    Biceps (r) flexed 36.25 cm (down 0.5 cm)
    Thigh (r) standing 56.0 cm (down 1.0 cm)
    Waist 83.75 cm (down 0.75 cm)
    Neck 41.5 cm (down 1.0 cm)
    Weight 82.1 kg (down 0.6 kg)
    Accumeasure 7.0 mm (down 0.75 mm)

    The measurements are usually taken in the morning, but this time they were taken a little into the day. So, I had some cups of coffee and a slice of bread. I'll keep the previous TDEE forwards, for when I have time/energy/opportunity to track calories and workout.
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    It's been a month without much exercise, just the occasional upper body workout every now and then. And I haven't been tracking calories for most of the month. The measurements were taken five days after a workout, so no pump. Gotta get back on track soon.

    My measurements on the 20th of January 2020
    Chest 106.0 cm (up 1.0 cm)
    Shoulders 124.25 cm (up 0.25 cm)
    Biceps (r) flexed 36.25 cm
    Thigh (r) standing 56.0 cm
    Waist 84.25 cm (up 0.5 cm)
    Neck 42.25 cm (up 0.75 cm)
    Weight 82.9 kg (up 0.8 kg)
    Accumeasure 7.25 mm (up 0.25 mm)
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    My measurements on the 19th of February 2020
    Chest 106.0 cm
    Shoulders 123.75 cm (down 0.5 cm)
    Biceps (r) flexed 36.5 cm (up 0.25 cm)
    Thigh (r) standing 56.5 cm (up 0.5 cm)
    Waist 84.25 cm
    Neck 42.0 cm (down 0.25 cm)
    Weight 83.2 kg (up 0.3 kg)
    Accumeasure 7.5 mm (up 0.25 mm)

    It's hard to be motivated and focused, pulling through the whole workouts. I have only had the occasional workout, and it's been weeks since I did leg exercise. I haven't tracked calories. Gained fat, that is pretty much all I've done this month. I lack motivation generally now. Either if it's studies or exercise. I need to get back on track. I think getting regular exercise would actually boost my general motivation.

    Anyways, it's a hectic month coming up, so I'll prolly just try to lose weight. I've gained fat. My abs aren't that visible now, and my face looks somewhat blubby-chubby. Somewhat. So it would be good to lose some. I'll at least do one workout a week the coming month, that's my plan.
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    My measurements on 21 March 2020
    Chest 106.0 cm
    Shoulders 124.25 cm (up 0.5 cm)
    Biceps (r) flexed 36.5 cm
    Thigh (r) standing 57.25 cm (up 0.75 cm)
    Waist 84.25 cm
    Neck 43.0 cm (up 1.0 cm)
    Weight 84.3 kg (up 1.1 kg)
    Accumeasure 8.5 mm (up 1.0 mm)

    The month began well, with a week or two with rather frequent and good workouts, but it ended poor, with regards to workouts, and I have done no calorie counting.

    These measurements were taken first thing in the morning, before eating or drinking. So the weight has gone up, the fat caliper shows I've gained fat, but the waist is the same as last month. All in all I think I've gained some fat. Not a lot, but some.

    Anyways, for the first time I look somewhat swole. I've got a v-taper and my shoulders look broad, like I am working out. So, for the very first time, my photos, it looks like I am working out. So that's good.

    I have only done (unproper) dumbbell deadlifts up until now, and this month I've done some proper barbell deadlifts for the first time. Not a lot of them, but I liked it, and I think my body liked it. Felt good the next days. Sore, but good.
    Last edited by klbbr; 03-21-2020 at 08:25 AM.
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    My measurements on 20 April 2020
    Chest 106.0 cm
    Shoulders 126 cm (up 1.75 cm)
    Biceps (r) flexed 36.5 cm
    Thigh (r) standing 58.0 cm (up 0.75 cm)
    Waist 85.5 cm (up 1.25 cm)
    Neck 42.0 cm (down 1.0 cm)
    Weight 86.0 kg (up 1.7 kg)
    Accumeasure 11.25 mm (up 2.75 mm)

    I haven't worked out regularly (just like six or seven workouts, all half-hearted), and I haven't tracked calories at all.

    The waist, weight and fat caliper measurement have increased. Now that I can't get any decent workouts, at least I should lose weight. Not another month of weight gain. So, I've set the kcal tracker to 2000 kcal including dinner, and I'll try to run every day. I love running, but haven't got much workouts at all lately.
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    My measurements on 21 May 2020
    Chest 105.75 cm (down 0.25 cm)
    Shoulders 125.25 cm (down 0.75 cm)
    Biceps (r) flexed 36.5 cm
    Thigh (r) standing 57.5 cm (down 0.25 cm)
    Waist 85.75 cm (up 0.25 cm)
    Neck 42.0 cm
    Weight 84.5 (down 1.5 kg)
    Accumeasure 10.25 mm (down 1.0 mm)

    The measurements were taken two days after exercise, and late in the day.

    Midway thru this month, I noticed I could barely fit in my pants anymore. It was hard to get 'em buttoned. And my face looks worse. I've only done a few workouts. But not much. The last days of this period, I begun using Myfitnesspal again and religiously recorded what I ate. I wish I could continue, but I've got a good week now where I go on holiday.

    Some parts of the month, I've dieted away some muscle as well, I surely have. I did not work out, but cut the calories those parts.

    I'll try not to overeat during the holiday beginning of this period, and try to get at least some calisthenics done.
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    My measurements on 18 June 2020

    Chest 105.0 cm (down 0.75 cm)
    Shoulders 123.5 (down 1.75 cm)
    Biceps (r) flexed 36.5 cm
    Thigh (r) standing 56.75 cm (down 0.75 cm)
    Waist 83.5 cm (down 2.25 cm)
    Neck 41.5 cm (down 0.5 cm)
    Weight 82.6 (down 1.9 kg)
    Accumeasure 10 mm (down 0.25 mm)

    No real calorie tracking. Tried to go somewhat low on calories, but didn't put in a real effort. Not much exercise. But hopefully that'll change. The home gym is ready for use, and I've had energy to run again for the first time in long.

    The measurements were taken two days after exercise.
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  29. #29
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    Deload, baby, deload!

    I haven't had the energy to exercise properly in many months, and coming across a YT video on deloading I decided to give it a try. Usually I've taken each set to failure, and according to this it could be taxing for the nervous system (!).

    https://youtu.be/Smcam1clx-I?t=222

    Anyways, taking each set to failure, it could be like 10-15-20 minutes between each set. Now I've been leaving lots of reps in the tank, enough that I can do sets with 60-120 seconds breaks in between.

    My measurements on 19 July 2020

    Chest 104.5 cm (down 0.5 cm)
    Shoulders 124.75 (up 1.25 cm)
    Biceps (r) flexed 37.0 cm (up 0.5 cm)
    Thigh (r) standing 58.0 cm (up 1.25 cm)
    Waist 84.25 cm (up 0.75 cm)
    Neck 41.75 cm (up 0.25 cm)
    Weight 84.9 (up 2.3 kg)
    Accumeasure 9.75 mm (down 0.25 mm)

    I have had some good workouts this month. But I have not yet begun calorie counting again. Neither have I got access to proper squat equipment, as the gym I've been using is corona closed.

    So, deadlifts and squats, I have not been doing them proper—ever. So now I am considering buying a squat stand from Pivot Fitness, for my home gym. Using that for bench press and squats. And I've just bought a weightlifting belt and straps around the wrist and straps that'll be around the barbell. I've begun taking creatine again as well, more or less regularly.

    And I might get a rowing machine as an addition to the home gym. Part of the reason I haven't lifted heavy on squats and deadlifts is that I have nothing for warming up, so I've taken plenty of reps with low weights.

    This period will begin with a seven day holiday, so won't be the best start, but I'll try to squeeze in some bodyweight training, and afterwards I'll try to get going again with calorie counting.
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  30. #30
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    My measurements on 20 August 2020

    Chest 103.5 cm (down 1.0 cm)
    Shoulders 123.25 (down 1.5 cm)
    Biceps (r) flexed 36.5 cm (down 0.5 cm)
    Thigh (r) standing 57.25 cm (down 0.75 cm)
    Waist 85.5 cm (up 1.25 cm)
    Neck 41.75 cm
    Weight 83.5 kg (down 1.4 kg)
    Accumeasure 8.5 mm (down 1.25 mm)


    Deloading is golden. I've managed to get workouts done in 75 minutes, lower, upper and some core exercises, that used to take like 3-5 hours. My weight drop could be due to not taking creatine regularly, and the waist increase could be due to measuring well into the day, after liters of water and coffee and such.

    I've managed to get like two workouts a week, so one full body a week, on average. Hopefully that'll be more in the month to come. Have not yet started tracking calories again.
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