The target is to get to 15% body fat by the end of 2023.
| Date | Remarks | Total Score | Biological Age | Weight (kgs) | Skeletal Muscle Mass (kg) | Body Fat Percentage (%) | Body Mass Index | Fat Mass (kg) | Basal Metabolic Rate (kcal) | Total Daily Energy Expenditure (kcal) | Body Cell Mass (kg) | Visceral Fat Mass | Obesity Degree | Abdominal Circumference (cm) | Muscle Control | Fat Control |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
July 2, 2024 | 32 | 75 | 32.3 | 23.1% | 23.7 | 17.3 | 1615 | 2487 | 38.4 | 2.2 | 7.6 | 89.1 | 0 | -5.1 | ||
November 13, 2023 | 31 | 73.2 | 31.4 | 23.1% | 23.1 | 16.9 | 1585 | 2440 | 37.7 | 2.2 | 5 | 88.5 | 1.1 | -3.7 | ||
October 1, 2023 | Day 1 of 90 | 31 | 73.9 | 32 | 22.6% | 23.3 | 16.7 | 1605 | 2471 | 38.4 | 2.2 | 6 | 88.2 | 0.2 | -4.5 | |
September 3, 2023 | 32 | 74.3 | 31.6 | 24% | 23.5 | 17.8 | 1589 | 2447 | 37.8 | 2.3 | 6.6 | 89.8 | 0.9 | -5.7 | ||
July 23, 2023 | 31 | 75.1 | 32.3 | 23% | 23.7 | 17.3 | 1619 | 2493 | 38.7 | 2.2 | 7.7 | 89 | 0 | -5 | ||
April 15, 2023 | We're pretty close now! Hitting PRs is where the real growth is. Need to target this on every workout. Consistency is still key. | 30 | 75.1 | 34.3 | 18.2% | 23.7 | 13.7 | 1696 | 2611 | 40.8 | 1.7 | 7.7 | 83.9 | 0 | -0.7 | |
March 11, 2023 | You can't outwork a bad diet. Get your protein shakes in, avoid junk food, keep progressing at the gym. There is no other formula to success. | 29 | 74.7 | 33.9 | 18.9% | 23.6 | 14.1 | 1678 | 2584 | 40 | 1.7 | 7.2 | 84.5 | 0 | -1.2 | |
January 15, 2023 | Post viral fever. | 29 | 72.3 | 32.6 | 19.3% | 22.8 | 14 | 1629 | 2508 | 38.8 | 1.7 | 3.7 | 84.3 | 0 | -1.6 | |
December 27, 2022 | Binge eating ruined all progress. | 29 | 73.9 | 33.3 | 19.4% | 23.3 | 14.3 | 1657 | 2551 | 39.8 | 1.8 | 6 | 84.8 | 0 | -1.7 | |
December 10, 2022 | Mercilessly cut down on binge eating. What worked: Consistent workout, 2 scoops of protein, and 2 hours of fasting before BCA. | 29 | 72.7 | 33.9 | 16.6% | 22.9 | 12 | 1680 | 2587 | 40.5 | 1.4 | 4.3 | 81.5 | 0 | 0 | |
November 19, 2022 | After 2 weeks of consistent workout and protein intake(2 scoops a day) | 29 | 72.8 | 33.2 | 18.5% | 23 | 13.5 | 1651 | 2542 | 39.5 | 1.7 | 4.4 | 83.6 | 0 | -0.9 | |
November 4, 2022 | Post hospitalisation metrics | 29 | 71.1 | 32 | 19.4% | 22.4 | 13.8 | 1607 | 2474 | 38 | 1.7 | 2 | 84 | 0.2 | -1.6 | |
August 23, 2022 | Post Thailand trip metrics | 29 | 72.5 | 33 | 18.6% | 22.9 | 13.5 | 1644 | 2531 | 39.2 | 1.7 | 4 | 83.6 | 0 | -1 | |
August 6, 2022 | Stop eating after 8:30 pm. That should do it. | 29 | 73.8 | 33.1 | 19.8% | 23.3 | 14.6 | 1648 | 2537 | 39.3 | 1.8 | 5.9 | 85.2 | 0 | -2.1 | |
July 23, 2022 | Perfect on muscle. Just need to lose 2.4 kgs of fat. Solution is to start tracking calories. | 29 | 74.2 | 33.1 | 20.1% | 23.4 | 14.9 | 1650 | 2541 | 39.5 | 1.9 | 6.4 | 85.7 | 0 | -2.4 | |
July 9, 2022 | Drastic changes in diet needed to control fat mass. | 29 | 73.6 | 32.6 | 20.8% | 23.2 | 15.3 | 1629 | 2508 | 38.9 | 1.9 | 5.6 | 86.1 | 0 | -2.9 | |
June 4, 2022 | Fat loss with muscle gain. Right direction. | 29 | 73.3 | 32.8 | 19.9% | 23.1 | 14.6 | 1637 | 2520 | 39 | 1.8 | 5.2 | 85.2 | 0 | -2.2 | |
May 8, 2022 | Lack of training, overeating, and alcohol lead to a decline in health. | 29 | 72.4 | 32.1 | 20.6% | 22.9 | 14.9 | 1611 | 2480 | 38.2 | 1.9 | 3.9 | 85.7 | 0 | -2.8 | |
April 2, 2022 | BEST physique so far. | 28 | 70.8 | 32.4 | 18.2% | 22.3 | 12.9 | 1621 | 2496 | 38.4 | 1.6 | 1.6 | 82.7 | |||
March 5, 2022 | 28 | 71.4 | 32 | 19.9% | 22.5 | 14.2 | 1605 | 2471 | 38.1 | 1.8 | 2.4 | 84.6 | ||||
January 2, 2022 | 28 | 71.9 | 32.5 | 19.1% | 22.7 | 13.8 | 1625 | 2502 | 38.4 | 1.7 | 3.1 | 84 | ||||
December 19, 2021 | 29 | 70.5 | 31.1 | 21% | 22.3 | 14.8 | 1573 | 2422 | 36.9 | 1.9 | 1.1 | 85.4 | ||||
December 4, 2021 | 29 | 71.8 | 31.4 | 21.5% | 22.7 | 15.5 | 1586 | 2442 | 37.3 | 2 | 3 | 86.4 | ||||
November 13, 2021 | WORST physique so far. | 29 | 73.7 | 32.2 | 22% | 23.3 | 16.2 | 1612 | 2482 | 38.2 | 2.1 | 5.7 | 87.4 | |||
September 4, 2021 | 29 | 73.5 | 31.6 | 23.1% | 23.2 | 17 | 1590 | 2448 | 37.5 | 2.2 | 5.4 | 88.6 |