Yes, I know — one day overdue. This time it’s a bigger update. I’m now six months into the new “me” journey, and it felt like the right moment to do some reflection.
- Weight: 107.6kg (-0,9 kilogram)
- Chest: 106cm
- Waist: 106.5cm
- Belly: 104.5cm
- Body fat: 28% ( 7 day average: 27.1% )
I’m a numbers guy, as you might have noticed already. I track almost everything. Over the last few weeks, I hit the dreaded plateau in my weight loss journey.
That also meant my whole Excel sheet (well, LibreOffice actually) needed an overhaul. My prognosis fields were way off. Without this plateau, I would have been close to the 101 kg mark by now — but in reality, I’m nowhere near that.
Libreoffice
Changes in Libreoffice first!
I updated my Base Metabolic Rate field. Before, I used a fixed value. Now it actually adjusts based on my age and my current weight — using the Mifflin–St Jeor formula.
For men the formula is: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5.
For women it’s the same, except the last part is –161 instead of +5.
In my case (107.6 kg, 192 cm, 48 years old) that comes out to around 2045 kcal/day. I previously used a fixed value of 2200 kcal/day, which was a bit too high — and might actually have been one of the causes for my plateau phase.
Goals
I updated my prognosis fields to reflect a steady drop in weight from this week onward. New prognosis: by 31/12/2025 I should be around 98 kg or less, with roughly 20% body fat (hopefully a bit less).
And the first drop is already considerable: 900 grams in just one week!
Me
And then the changes I decided to make to get off this darned plateau. Because updating a document is one thing — actually doing the work myself is another 🙂
Progressive overload in the gym is one! Creatine already helps a lot here — I noticed it last week when I demolished almost all my personal bests on almost every exercise.
Basically, just upping my proverbial game in the gym 🙂
And not only in the gym. I’m trying to up my “walking” game too, and include regular cardio in my day-to-day routine. I’m also doing the glaringly obvious things now — like taking my bike to work instead of the car (8 km). Yes… why didn’t I think of this sooner?
Hopefully this will be enough to keep pushing the scale down — and stay there once I get there.
Another update in 7 days!
Brain out.