Uploaded byElias Svensson
John doe
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.
John doe
- 1. 02 January 201302 April 2013 I wanted to look good naked! Not much more to it, really! Current weight: Current Lean Body Mass: 89 % 11 % BF LMB 85 % 15 % BF LMB 55 Current Lean Body Mass: Current weight: 62 67 79 fredag 10 maj 13
- 2. Before ProfileBefore Profile NameJohn Doe Age 22 Sex Male Height 185cm Weight 65kg Lean Body Mass/Body Fat 58kg/7kg General goal Build Muscle Specific goal +7kg LBM = 65kg LBM fredag 10 maj 13
- 3. Not a prettysight... Often fatigued and lethargic. 02 January 2013 50 55 60 65 70 January February March April Current weight: Current Lean Body Mass: 89 % 11 % BF LMB5562 fredag 10 maj 13
- 4. 50 55 60 65 70 January February MarchApril Feeling results more than seeing them for now! Much more energy these days! 02 February 2013 87 % 13 % BF LMB Current weight: Current Lean Body Mass: 5867 fredag 10 maj 13
- 5. 50 55 60 65 70 January February MarchApril Starting to actually see a difference in the mirror every morning! Great feeling! 02 March 2013 86 % 14 % BF LMB Current weight: Current Lean Body Mass: 6373 fredag 10 maj 13
- 6. 50 55 60 65 70 January February MarchApril I even overshot my goal by 2kg! Couldn’t be more exited about how good things went down! 02 April 2013 85 % 15 % BF LMB Current weight: Current Lean Body Mass: 6779 fredag 10 maj 13
- 7. How did youDiet?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 first 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 first 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 first 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 first month to pack on muscle. Later I added in 2 days fasting per week. fredag 10 maj 13
- 8. How did youExercise?How did you Exercise?How did you Exercise?How did you Exercise? Starting Strength MobilityWOD Crossfit 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 unflexible, and started following MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very unflexible, and started following MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very unflexible, and started following MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at home! I started with Starting Strength. Quickly realized I was very unflexible, and started following MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at home! fredag 10 maj 13