If you are serious in getting in shape or losing weight I strongly recommend to document your development. This is important since this is your proof, your “this is me before, AND look at me now” statement (like on Ricki Lake, woman hiding behind the curtain wall). Images are a great way as well to keep track on weekly progression and to keep yourself motivated. But don’t get to focused on what the scale or measurements are showing, don’t measure yourself every day, this will only damage your development.
“The thing I forgot to mentioned before is that, the picture on my first post was from 2010 back when I did track and field, I am NOT in that shape….at all. Shieeeet”
I do these measurements Monday morning at 07.30 AM. This day fits me the best since I wake at this time, I’m (usually) not hangover and I’m well rested, so this is the best time for me to do this. If you readers decide to do the same, take a day that fits you (preferably during the morning), the important part is consistency. Here are the four things I measure every week.:
Easiest to measure, if you don’t have a scale, check your local gym. As I mentioned above, don’t get to focused on what the scale is showing. Don’t weigh yourself everyday, choose a “weigh-in” day and skip all other days. Remember that the scale is just telling half the story, it doesn’t show you the change in body composition, remember that. So don’t cry like bitch when the scale shows that you’ve added a few kilos, chill the fuck down.
Measurements: Biceps, Thighs, Hips, Waist and Chest
This works as a great complimentary to measuring your body weight. Just get a tape measure and write it down, and your done. Here is a more detail description on how to measure: Measuring Like a Baoz. If you just want to do one of these focus entirely on the waist measurement. If you are shape like me, (muffin top waist) , this is usually the measurement that changes the most during the first few weeks.
Caliper test (Fat percentage)
This was my first time I did a caliper test, which is when you calculate your body fat. Mathias below, took measurements of four key areas: biceps, triceps, belly and your upper back. The numbers may not say much, but Mathias inserted this into a program which calculated my body fat, I had a blast. Like all calculated measurements they all use a “white average male”as reference. Mathias explained that my body fat can deviate because of this, this was his actual word:
“An average male is our reference when we calculate these numbers…. For instance, black people tend to have more fat on their ass…. Asian people tend to have no ass *awkward silence*”
It costed me 50 kr to get this at my gym, worth the money, and Mathias is awesome. If you want to know more on this search for 4-point caliper test.
Remember the first picture on my first post (Link to my first post ), the one with the awkward pose? People started to congratulate over the fact that I’ve lost fat in just two months. The thing I forgot to tell you readers is that, that picture is from 2010 back when I did track and field, I am not in that shape….not at all… Shieeeet. So here is my first progression pictures taken from day 1 of the 100 day challenge. If you’re lazy, skip the side pictures they don’t tell you that much info, often the front and back is enough.
So to summarize, here are my result from my very first weigh in:
Weight: 79.9 kg
- Thighs: Right: 57 Left: 56 (cm)
- Biceps: Right: 31 Left: 30 (cm)
- Chest 96 (cm)
- Waist 85 (cm)
- Hips 97 (cm)
Fat Percentage 13.64 % (10.6 kg fat)
Next post will be about the workout, my lazy workout plan.