John doe
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This document summarizes a person's weight loss and fitness journey over a 3 month period from January to April. It shows their starting weight of 65kg increasing to 79kg, with body fat decreasing from 11% to 15% and lean body mass increasing from 55kg to 67kg. Brief notes describe initially feeling more energy and later seeing physical changes, with a goal of increasing lean body mass by 7kg being exceeded. Diet involved a paleo approach with milk consumption to build muscle at first, later adding 2 days of fasting per week. Exercise included Starting Strength training, improving flexibility, CrossFit classes, and bodyweight exercises at home using a chinup bar and foam roller.
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John doe
- 1. 02 January 2013 02 April 2013 I wanted to look good naked! Not much more to it, really! Current weight: Current Lean Body Mass: 89油% 11油% BF LMB 85油% 15油% BF LMB 55 Current Lean Body Mass: Current weight: 62 67 79 fredag 10 maj 13
- 2. Before Pro鍖leBefore Pro鍖le Name John Doe Age 22 Sex Male Height 185cm Weight 65kg Lean Body Mass/Body Fat 58kg/7kg General goal Build Muscle Speci鍖c goal +7kg LBM = 65kg LBM fredag 10 maj 13
- 3. Not a pretty sight... Often fatigued and lethargic. 02 January 2013 50 55 60 65 70 January February March April Current weight: Current Lean Body Mass: 89油% 11油% BF LMB5562 fredag 10 maj 13
- 4. 50 55 60 65 70 January February March April Feeling results more than seeing them for now! Much more energy these days! 02 February 2013 87油% 13油% BF LMB Current weight: Current Lean Body Mass: 5867 fredag 10 maj 13
- 5. 50 55 60 65 70 January February March April Starting to actually see a difference in the mirror every morning! Great feeling! 02 March 2013 86油% 14油% BF LMB Current weight: Current Lean Body Mass: 6373 fredag 10 maj 13
- 6. 50 55 60 65 70 January February March April I even overshot my goal by 2kg! Couldnt be more exited about how good things went down! 02 April 2013 85油% 15油% BF LMB Current weight: Current Lean Body Mass: 6779 fredag 10 maj 13
- 7. How did you Diet?How did you Diet?How did you Diet?How did you Diet? The 5/2 Diet Paleo GOMAD Did you use any supplements?Did you use any supplements?Did you use any supplements?Did you use any supplements? Creatine Monohydrate Whey-80 protein Multivitamine Omega-3 Describe:Describe:Describe:Describe: I ate pretty paleo, with the exception of GOMAD for the 鍖rst month to pack on muscle. Later I added in 2 days fasting per week. I ate pretty paleo, with the exception of GOMAD for the 鍖rst month to pack on muscle. Later I added in 2 days fasting per week. I ate pretty paleo, with the exception of GOMAD for the 鍖rst month to pack on muscle. Later I added in 2 days fasting per week. I ate pretty paleo, with the exception of GOMAD for the 鍖rst month to pack on muscle. Later I added in 2 days fasting per week. fredag 10 maj 13
- 8. How did you Exercise?How did you Exercise?How did you Exercise?How did you Exercise? Starting Strength MobilityWOD Cross鍖t Bodyweight Did you use any exercise equipment at home?Did you use any exercise equipment at home?Did you use any exercise equipment at home?Did you use any exercise equipment at home? Chinup bar Foam roller Describe:Describe:Describe:Describe: I started with Starting Strength. Quickly realized I was very un鍖exible, and started following MobilityWOD daily. I also joined a Cross鍖t box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very un鍖exible, and started following MobilityWOD daily. I also joined a Cross鍖t box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very un鍖exible, and started following MobilityWOD daily. I also joined a Cross鍖t box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very un鍖exible, and started following MobilityWOD daily. I also joined a Cross鍖t box and performed some Bodyweight exercises at home! fredag 10 maj 13