Note: These are results from my first round of Athlean-X. You can jump ahead to see the results from my second round of Athlean-X.
This page will be updated regularly over the course of 84 days. I will include weights when possible, and any other measurements available. I will include photos to show what progress (if any) I make.
- 48 year old male – just a regular guy who is pretty out of shape
- Starting weight 168 pounds (after losing 22 pounds since Jan 1, 2011)
- Height 5’11″ (1.8 meters)
- Starting body fat = 15.8%
- Waist 33 (it was probably around 35 on Jan. 1)
- Athlean-X starting date: Monday, March 14 2011
- Body fat % = 10-12%
- Waist 32-33″
- Lean muscle
- Increased agility and stamina
- Better nutrition habits
- Full head of hair
Bioelectrical Impedance Analysis performed at personal training fitness center as a courtesy before starting the program:
- Total Weight = 76.4 Kg (168.5 pounds)
- Lean Weight = 64.3 Kg (141.7 pounds)
- Fat Weight = 12.1 Kg (26.67 pounds)
- Fat % = 15.8
- Impedence = 443
- Water Lts = 48.5
Weight = 75.25 Kg (166.5 pounds)
Weight = 74.25 Kg (164.25 pounds)
Weight = 75 Kg (165.3 pounds) – So I gained a pound this week. Hmmm. I’m not sure if this is because my weight loss bottomed out and now is being affected by lean muscle growth, or if I’m doing something wrong in my diet. My food has been just as prescribed in the program with absolutely no deviation. However perhaps my portions are too large? I will decrease my portions this week and see what the results are next week.
Weight = 73.5 Kg (162 pounds) – This is why I can’t weigh myself all the time (see my weight from 2 days ago), there will inevitably be swings based on time of day and other factors. But the fun thing about this number is that this is my college weight from around 30 years ago. I never thought I would see these levels again. I’m still wondering where my weight will settle once the lean muscle starts to grow and the remaining fat is replaced.
Weight = 73 Kg (161 pounds) – Wow.
The Athlean 400 Challenge: Time = 11:34
Thoughts and Photos after 4 Weeks:
After 4 weeks of the program I’ve lost about 7 pounds. I can definitely see it coming off the waist in the photos. However, overall I have been hoping for a quicker and more noticeable result. I see some arm development, and I think that eventually the abs can show. Also the legs are getting bigger. But I’m not seeing as much in the chest and back as I had hoped after 4 weeks. I guess I’ll push even harder over the next 4 weeks and hope for the best.
Here are 2 sets of photos for comparison. Before I started, and then after one month:
Weight = 73 Kg (161 pounds) — I needed a checkup for work, this was official hospital weight but with sneakers and gym clothes on
The Athlean 400 Challenge Retest: Time = 9:05
Weight = 72.5 Kg (160 pounds) — this isn’t even funny any more. Can you say High School Weight?
- January 1 = 190 lbs
- March 15 = 168 lbs
- April 11 = 160 lbs
- Loss of 30 lbs total in 13 weeks (16% of total body weight)
- Loss of 8 lbs during Athlean-X first four weeks
For fun, stopped by Armani Exchange to try on pants I bought there 4 months ago. In December I bought size 34. Today I comfortably fit into a 31, swimming in 32. Wow.
Today’s weight was under 160 lbs!
Weight = 72.25 Kg (159.5 pounds)
Weight = 71.75 Kg (158 pounds)
At the end of Week 6 – the half way point! Definitely some muscle growth. Still lots of fat around the waist, but it must be disappearing. Legs are developing as well. Need work on chest, shoulders and back.
I just did an interesting calculation based on some formulas I found online. The formulas allow you to calculate a good estimate of the weight you should aim for to reach a certain body fat percentage, based on your starting weight and body fat percentage.
- I started Athlean-X at 168 lbs and 15.8% body fat.
- To reach my goal of 10% body fat, assuming I don’t lose any lean muscle, my final weight would be 157. Of course through this program I’m adding lean muscle (I hope) so I could end up at a higher weight than this and reach my target body fat percentage.
- Then I used the formulas in reverse. Knowing that I was 190 lbs on January 1, and the exercise I was doing was mostly cardio to lose weight with moderate weight work, I might assume that I didn’t gain much lean muscle while losing 22 pounds through March 15. This means that I was about 25.5% body fat on January 1. No wonder I’ve lost about 3.5″ on my waist.
I can’t believe the weight I was carrying around, and the undeveloped muscle I was trying to haul it around with. Even if these numbers are off because I don’t know how much lean muscle I’m gaining, the message is clear: Good nutrition and hard workouts will result in fat loss and muscle gain, and any goal seems reachable!!
Weight = 71.5 Kg (157.5 pounds)
I have been trying on lots of my clothes. Absolutely nothing fits any more. I’m sure that some of them can be tailored, but many are so big that they will have to be donated. Too bad, there is some really nice stuff. I don’t have a belt that fits!
I hit a low weight this week of 71.25 Kg (157 pounds). I think that’s too low, and the current photos bear that out. I still have fat to lose, around the waist and lower back mostly. But that can’t be at the expense of withering away. So I have to do more to be building up muscle. I’ve been told that Weeks 9-11 are the real muscle building weeks, and I hope so. I need lots more work on the chest, the back and the shoulders. My legs feel great, my arms are coming along. But right now I look as though I’m in a fat loss program only.
After being on travel out of the country all week last week (I was able to keep up with the workouts but struggled with finding the right foods) I was very happy to find that my weight has held firm. I had no access to a scale while traveling so my weight is missing from last Monday, but I’m confident that for the last two weeks I’ve held right around the 71-72 Kilogram mark.
Weight = 71 Kg (156.5 pounds)
I expect my weight to rise over the next few weeks, as I believe that this part of the program is designed to really build some muscle. I hope! I am fine tuning my daily post-workout drink. I now use Whey Protein and Creatine Monohydrate (both from Musashi) and I’m looking for somewhere in Bangkok to buy Dextrose (to replace the Milo Powder I’m using now — those carbs/sugars aren’t as optimal as pure Dextrose for creating an insulin spike and maximizing the benefits of the Protein).
Not much difference in the last two weeks, but still heading in the right direction. On both the front and back photos I can see some waist fat disappearing (love handles almost gone). And I can see a very little bit of progress in the upper chest (with help from Day 61′s pushup pyramid, I’m sure).
Weight = 70.5 Kg (155.4 pounds) — (Loss since Day 1 = 12.5 pounds; Loss since January 1 = 34.5 pounds).
For the first time in many weeks my weight didn’t drop. Over the weekend I ate very clean, I just ate more! More protein and vegetables, but I kept the carbs the same (e.g. brown rice). On my snacks, for example, instead of half a peanut butter sandwich I had a whole one. instead of 2/3 of a chicken breast I ate a whole one. I increased my veggies by about 25%. I don’t feel as though I put on body fat, so perhaps this extra fuel can help to build muscle mass. I will carefully watch how it progresses this week.
Weight = 71.5 Kg (157.5 pounds)
I thought I’d post this interesting comparison. Day 28 Vs. Day 64. This image really shows positive progress over the last 5 weeks. It also reminds me how much more I can gain with patience and time.
Still quite a long way to go to get where I want to be, but I’m getting there. I have lots of fat still around the waist, it’s very stubborn. And while I know that the back is finally gaining some muscle and some strength that is going the slowest. All in all, for a 10 week transformation not too bad. Still 2 weeks left!
Day 71: Weight = 71.75 Kg (159 pounds)
That’s up a bit. There may be several reasons for this:
- I’ve read that taking creatine can lead to some weight gain not associated with muscle gain, as the creating allows more water to be stored in the muscles
- I am sure I have gained lean muscle
- A couple weeks ago after thinking I was looking gaunt I increased some of my food portions
But since I still have much fat around my waist, I have decided to return to my original portions for the final two weeks of the program. That way at least I can eliminate that possibility from the cause of the weight gain. I’d like to lose more fat over the next two weeks, and I will be working hard to do that (I won’t compromise a healthy diet, but I will eat the right amounts and make sure my High Intensity Intervals are done to the extreme.
Day 75: Weight = 71.1 Kg (157 pounds)
Day 78: Weight = 71 Kg (156.5 pounds)
Completed the Athlean-X 400 Challenge in 8:11 (see complete details about my form doing sit ups due to bad back)
Day 82: Weight = 70.8 Kg (156 pounds)
Completed the Athlean-X “Final Exam”Challenge in 20:05 (see complete details).
Today I had a Body Fat Analysis done at the Gym using a Tanita Body Composition Analyzer. As I wrote back on my Day 75 post, the results from this machine can vary wildly depending on settings. Today I did two tests, one using the Normal Body Type setting, one using the Athletic Body Type setting. The difference between the two is astounding, and truthfully I’m somewhere in between.
- Athletic Body Type setting: 9.1% Body Fat
- Normal Body Type setting: 15.8% Body Fat
I’m sure both of those are wrong. If I was at 9.1% body fat I would see abs, and clearly I still have fat around my waist and lower back. But the 15.8% reading matches a reading I got back on Day 1, and I’ve lost 12 pounds since then (I’m sure that’s fat loss). The company’s website says to use the Athletic setting if your resting heart rate is 60BPM or less, and if you exercise vigorously at least 10 hours a week (excluding “Enthusiastic Beginners”). My resting heart rate is 62. The guy who was scheduled to do a Skin Fold test on me today didn’t show up. So I’m estimating I’m somewhere in the 11-12% range now, down from 15.8% when I started. I think the photos bear this out.
Comparisons – Day 1 (March 15, 2011) to Day 82 (June 3, 2011):
- Weight January 1, 2011: 86.2 Kg (190 pounds)
- Weight Day 1: 76.2 Kg (168 pounds)
- Weight Day 82: 70.8 Kg (156 pounds)
- Body Fat % Day 1: 15.8% (Electrical Impedance)
- Body Fat % Day 81: 11-12% (Electrical Impedance)
- Waist January 1, 2011: 35″
- Waist Day 1: 33″
- Waist Day 81: 30-31″