Today we finally achieved our sub 18% total body fat. so goal achieved, back to eating pizza? HELL NO!
In the past 45 days, I learned a great deal about my body, how it functions, and how it reacts to certain food and macros. Nonetheless, there is still a lot more for me to experiment with and learn from, which gives me the opportunity to further extend the goal and try to achieve a better physique in the process.
But let’s celebrate first
Even though I’m going to extend the challenge to 16% total body fat, I should probably take a second and appreciate the body composition I’m currently standing at. Plus, it’s a good opportunity to compare the composition at the start with what we have achieved.
Weight
Weight wasn’t something I cared about during this process since it doesn’t tell the whole story, but since this was a “weight loss” challenge, it’s fitting to start with the whole weight comparison.
We started the program at around 72 Kg, which for my height was definitely considered as overweight, and after the 45 days transformation, it’s at 63 Kg. Roughly 9 Kg of weight loss which is not all fat indeed.
BMI and Total Body Fat
We started the challenge at 23.9% Total Body Fat which would put the mass of fat at roughly 17.2 Kg (pretty disgusting if you look at it that way!). And after achieving the 17.6% Total Body Fat, the total mass of fat would be around 10 Kg. Therefore, the total amount of fat loss was only around 7 Kg.
Muscle
And that brings us to the muscle loss. One of the known issues of quick weight loss is always the muscle loss. And even though I tried to avoid it, with a mixture of bodyweight exercise and high protein foods, there was still 2 Kg of muscle loss in the process. So this could be a good part to improve upon in the future challenges.
Visceral Fat
I’m still not sure what are the things affecting the Visceral fat in general. But I think I can ignore them as long as they are in the healthy range.
Physique Changes
Probably the biggest change to the physique happened recently when the top 2 abs started popping out, and it got even better when the outline of the second row became visible. There are of course more veins here and there which give the physique a better overall look. This isn’t a small achievement, but there is still room for improvement. For example, the 3rd row of abs alongside the obliques is not visible yet, left shoulder and arm could look better, and of course more veins on the right arm.