{"id":496,"date":"2025-09-07T10:28:20","date_gmt":"2025-09-07T08:28:20","guid":{"rendered":"https:\/\/www.familie-kleinman.nl\/brain\/?p=496"},"modified":"2025-09-07T10:28:20","modified_gmt":"2025-09-07T08:28:20","slug":"reacher-update-06-09-2025","status":"publish","type":"post","link":"https:\/\/www.familie-kleinman.nl\/brain\/index.php\/2025\/09\/07\/reacher-update-06-09-2025\/","title":{"rendered":"Reacher update: 06-09-2025"},"content":{"rendered":"<p>Yes, I know \u2014 one day overdue. This time it\u2019s a bigger update. I\u2019m now six months into the new \u201cme\u201d journey, and it felt like the right moment to do some reflection.<\/p>\n<ul>\n<li><strong>Weight<\/strong>: 107.6kg (-0,9 kilogram)<\/li>\n<li><strong>Chest<\/strong>: 106cm<\/li>\n<li><strong>Waist<\/strong>: 106.5cm<\/li>\n<li><strong>Belly<\/strong>: 104.5cm<\/li>\n<li><strong>Body<\/strong> <strong>fat<\/strong>: 28% ( 7 day average: 27.1% )<\/li>\n<\/ul>\n<p data-start=\"623\" data-end=\"783\">I\u2019m 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.<\/p>\n<p data-start=\"623\" data-end=\"783\">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 \u2014 but in reality, I\u2019m nowhere near that.<\/p>\n<h2 data-start=\"623\" data-end=\"783\">Libreoffice<\/h2>\n<p>Changes in Libreoffice first!<\/p>\n<p data-start=\"101\" data-end=\"276\">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 \u2014 using the Mifflin\u2013St Jeor formula.<\/p>\n<p data-start=\"101\" data-end=\"276\">For men the formula is: <strong data-start=\"302\" data-end=\"380\">BMR = (10 \u00d7 weight in kg) + (6.25 \u00d7 height in cm) \u2013 (5 \u00d7 age in years) + 5<\/strong>.<br data-start=\"381\" data-end=\"384\" \/>For women it\u2019s the same, except the last part is \u2013161 instead of +5.<\/p>\n<p data-start=\"101\" data-end=\"276\">In my case (107.6 kg, 192 cm, 48 years old) that comes out to around <strong data-start=\"523\" data-end=\"540\">2045 kcal\/day.\u00a0<\/strong>I previously used a fixed value of 2200 kcal\/day, which was a bit too high \u2014 and might actually have been one of the causes for my plateau phase.<\/p>\n<h3 data-start=\"101\" data-end=\"276\">Goals<\/h3>\n<p data-start=\"495\" data-end=\"697\">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).<\/p>\n<p data-start=\"495\" data-end=\"697\">And the first drop is already considerable: 900 grams in just one week!<\/p>\n<h2>Me<\/h2>\n<p>And then the changes I decided to make to get off this darned plateau. Because updating a document is one thing \u2014 actually doing the work myself is another \ud83d\ude42<\/p>\n<p>Progressive overload in the gym is one! Creatine already helps a lot here \u2014 I noticed it last week when I demolished almost all my personal bests on almost every exercise.<\/p>\n<p>Basically, just upping my proverbial game in the gym \ud83d\ude42<\/p>\n<p>And not only in the gym. I\u2019m trying to up my \u201cwalking\u201d game too, and include regular cardio in my day-to-day routine. I\u2019m also doing the glaringly obvious things now \u2014 like taking my bike to work instead of the car (8 km). Yes\u2026 why didn\u2019t I think of this sooner?<\/p>\n<p>Hopefully this will be enough to keep pushing the scale down \u2014 and stay there once I get there.<\/p>\n<p data-start=\"67\" data-end=\"298\">Another update in 7 days!<\/p>\n<p data-start=\"62\" data-end=\"199\">Brain out.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yes, I know \u2014 one day overdue. This time it\u2019s a bigger update. I\u2019m now six months into the new \u201cme\u201d 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\u2019m a numbers&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[299,298,9,14,297,73],"class_list":["post-496","post","type-post","status-publish","format-standard","hentry","category-reacher","tag-bike","tag-bmr","tag-diet","tag-gym","tag-libreoffice","tag-update"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Reacher update: 06-09-2025 - Brain&#039;s Ramblings<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.familie-kleinman.nl\/brain\/index.php\/2025\/09\/07\/reacher-update-06-09-2025\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reacher update: 06-09-2025 - Brain&#039;s Ramblings\" \/>\n<meta property=\"og:description\" content=\"Yes, I know \u2014 one day overdue. 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