Evolt Body Scan Results

Went in this morning to get a body scan at the gym on their Evolt system. 

I knew that I had gained weight and felt I had more body fat from my last scan and pictures.

The results came out better than I was dreading. 

I went from 86.5kg to 92.3kg, so a 5.8kg gain (12.76lb). 

I was worried that it was fat but hoping that I had some muscle gain.

My lean mass went from 77.6kg to 80.1kg, so a 2.5kg gain (5.5) pounds of muscle.

The body fat gain is understandable and acceptable since the first scan was when I was running my marathon distances for training. 

I expect it would drop again this summer as I put more miles on again.

Just don't want to lose the muscle gains I have worked for. 

I almost completed a pull up this morning.

I got my chin even with the bar but couldn't get above it without kicking. 

I have to check out the Rogue website for their pull up bands since the gym has some.

I need to find out how much they help so I can judge my progress better. 

Might even get a few myself if they are reasonable price. 

#YIAAGAITIA

#IAmWorthIt

#DFQ

#OneFatGuysJourneyToHealth

#SelfWorth

#WLSSuccess

#IfNotMeThenWho

Some Success

I have had some small successes so far this year.

I haven't managed to complete a goal yet, but don't expect to do that for a while.

Status on my goals tho so far:

Do a strict pull up

--    3 sets of 5 pulldowns at 160 (80% body weight)

Sub 30 min 5k

--    Managed a 35:39 5k on Saturday but still had gas in the tank. Was testing running intervals.

--    Tried running longer distances at 8.0 speed on treadmill and can't do those well enough yet, let alone enough of them to do a 5k (8 intervals)

--    Did manage to run a full mile at 6.0 on the treadmill 20210126 and still had some tank left. Might have to rethink the interval thing if I can run longer distance at slower pace, I might be able to still do it.

100k Ultra

--    This is going to happen at the Eagle Up Ultra or if that can't go due to Covid, I will do it mid July, either on the weekend of my 3 year WLS or on my birthday weekend.

1000 mile total

It always starts low since treadmill running sucks for longer runs.

My distance tends to look like a bell curve, lower at the start, ramps up over summer, then tapers.

I just need to make sure my lower months don't put me too far behind for my summer months to not be able to make it up.

--    Event Progress

--    1000 Mile Challenge (2021)

--    Today: 2.11 Miles

--    Total: 45.30 Miles

--    Percent of Event Complete: 7.12% (Day 26/365)

--    300 Mile Goal Goal: 15.10% (Avg 0.75 / Day to Complete)

--    700 Mile Goal Goal: 6.47% (Avg 1.93 / Day to Complete, 4.56 to Catch Up)

--    1,000 Mile Goal Goal: 4.53% (Avg 2.82 / Day to Complete, 25.93 to Catch Up)

Body Weight Bench Press

--    I was able to do 5 sets of 5 Bench at 135. Last set was extremely hard and I almost had to bail to the sissy bars on the bench frame to save me. 

--    This will take a while to build up but I am showing improvement in just the couple of weeks I have been working on it.

1.5x Body Weight Squat

--    I haven't started this. I have been concentrating on getting back into my running.

--    I think I will do 2 workouts a week, 1 with a regular straight bar to work on form and 1 with the leg press and smith machine to concentrate on strength. 

--    I will probably start lower weight and higher reps as I get used to doing more leg exercises with my running.

1 blog post per month

--    Jan is obviously good so far.

PENDING:

EVolt measurements on 20210129.

I expect to have gone up in body fat but hope muscle has also gone up some too.

NSV:

As I mentioned above, I managed to run a 35:39 5k and had plenty in the tank.

This is just a bit over a minute slower than my PB at 34:21.

While not quite my 30 minute mark, I should be able to beat my PB soon.

Since I don't count my treadmill runs towards PBs, it will have to wait until I get outside to accept it officially, but I can still do it on the treadmill and get the knowledge that I can do it. 

The other NSV was running a full mile non-stop on the treadmill at 6.0. 

That is a 10 min mile. 

I had gas left in the tank when it was done and I was not overstressed.

I will try to do it again next week at 6.5 speed and see how that goes. 

I think I will need to do it on Monday tho, since it took a bit for my legs to loosen up after doing sprints yesterday. 

Still have to think of what I want to do with my Running Rewards from last year.

I put $0.25 per mile into a jar.

I would round up as needed and also if I did a strength workout I added another $0.25.

I have $250 to use on something.

I don't want to use it on something I would do anyway, like getting a new pair of shoes. 

All of the races I planned on doing this year, unless I do a obstacle run, are already paid for and most events don't really "inspire" me to do them right now. 

I am debating on whether to spend it on something running/athletic related or on something completely outside of that like buying 20 MP3 albums or audio books or finding a cool class and taking that. 

Will keep thinking about it.

I started my jar again for this year and already have $15 in there. 

#YIAAGAITIA

#IAmWorthIt

#DFQ

#OneFatGuysJourneyToHealth

#SelfWorth

#WLSSuccess

#IfNotMeThenWho

SAD 2021

I noticed that I have been more negative about myself. 

I was making more cutting comments about myself and how I wasn't good enough. 

I had a very negative self image for a LONG time.

For a long time, I didn't even date because I felt anyone I was attracted to would only date me out of pity or I was the last guy on earth type of scenario. 

Those feelings affected me in just about every aspect of my life and outlook to life. 

I never fully doubted myself as a person, just how good I was for other people. 

I always had that core belief in myself that the Marines built on.

Normally I notice it and am able to make the mental boot strap techniques to bring myself out of it.

For some reason, I wasn't really able to do that this time. 

I kind of noticed I was being negative but I didn't stop myself from doing it.

I talked to Elsolel about it and I think it might have been a combination of a couple of different things.

• Seasonal affective disorder (SAD) or at least some version of it might have something to do with it.
• Covid & all the event cancellations last year which caused a lot of my goals to go unfinished in 2020.
• In the last 2 weeks I have been waiting on my testosterone prescription and have been using 1/3 of what I should be using in order to make it stretch out. 
• Closing of the gyms and bad weather preventing me from working out like I had been has caused me to lose levels in my fitness.

I am hoping that by blogging about it, I can put some of my frustration out there and turn myself around. 

Usually, me acknowledging the issue will allow me to start working on fixing myself.

I know that one thing that will help is me getting my workouts on a regular basis.

I have my goals for this year that aren't tied to events, except for the 100k which I plan on doing at the Eagle Up Ultra. 

I am making progress towards those goals and I am sure that will help too.

For a non fitness thought, I saw these t-shirts advertised and ordered a couple of them. 

I also sent them a note asking if they would do up some of their designs in tech shirts so I could use them for events and running. 

#YIAAGAITIA

#IAmWorthIt

#DFQ

#OneFatGuysJourneyToHealth

#SelfWorth

#WLSSuccess

#IfNotMeThenWho

2021 Start and Goals

2021 has started.

I made some of my goals last year and missed on some others. 
I wasn't really good about them later in the year.

I think I just lost motivation and wasn't good about getting to the gym.

Covid and cancelled events just got to me and then the gym being closed made it harder to do workouts.

This year, 2021, I have made a more concrete and defined fitness goals.

• Do a strict pull up
• Sub 30 min 5k
• 100k Ultra
• 1000 mile total
• Body Weight Bench Press
• 1.5x Body Weight Squat
• 1 blog post per month

I have gained a bit of weight.

Not sure exactly if it is muscle or fat so plan on going in next week to do another EVolt scan at the gym.

I am sure I have gained a bit of body fat overall but am hoping it hasn't gone too bad.

I will be doing the scan next Friday.

I will get pictures and measurements again.

This should give me a solid baseline for 2021 to see how things change thru the year as I get back outside and do more running and lifting.

I need to make sure I keep aware of my body and not let myself slip and gain too much back.

I know over the winter that it will be harder, especially due to the gym closing but I don't want to let it get out of hand.

On a side note, a co-worker is going in for WLS in a week.

He is going thru the liquid diet preparation now.

I am hoping it all goes well for him and he is able to use the tool to improve his health.

#YIAAGAITIA

#IAmWorthIt

#DFQ

#OneFatGuysJourneyToHealth

#SelfWorth

#WLSSuccess

#IfNotMeThenWho