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I don't really measure body fat ratio and all that, I mean the actual weight, its the same for many years now.
I find that strange given significant changes in my lifestyle and food over the same period. I used to live in hostel for studies at the beginning of that period for 2 years, later had a really dull seat at a desk job for 1.5 years and then 2 years of pretty good overall lifestyle, that involves good amount of exercise. First two period were also when I was mostly eating out, now I eat only home cooked food and less than 2-3 times out side per month. There is steady gain in strength and muscles but not much change in body shape, especially the belly, its still very "healthy"
If I put on one size bigger T-Shirt one may even think I'm rather fat.
Can you help answer these questions from other members on NexusFi?
Much of what we achieve comes from what we believe.
Once when leaving the gym a fellow bodybuilder and I fell into conversation and he said:
"I'm stuck I just can't get past 175lbs no matter what I try. it's been 3 years" (I knew he worked out hard)
I asked, "What would you like to be?"
"He fumbled and replied I would like to put on more muscle." I didn't let him off the hook.
"No good" - I replied "Give me a number."
Ok 180.
"By when?"
He hesitated again -"well when I can"
"No good. It's 3 months to Christmas.
Say now I will be 180lbs by Christmas"
I waited until he spoke the words.
"great. now you will do it"
---
I saw him in the new year. He was over the moon, ecstatic
"I did it!. I put on the muscle!"
He had broken through and was even above his 180 goal.
Once he broke through he had learned the secret.
In 3 months he had done what he hadn't been able to achieve in 3 years.
He set a clear goal with a time limit to attain he and committed verbally to that goal.
His body responded and did his bidding.
(as it had done before when he said I'm stuck - so his body said "Orders from the boss stay stuck at 175 no matter what ") :-)
To digress, though actually it is no digression, all of life is spiritual. We create first on the spiritual plane and then we manifest on the material.
Our subconscious is our pathway to communicate with our Higher Self.
The subconscious “speaks” and “hears” in images. It does not interpret, that is for our conscious mind. This is why having an image of our goal is so important.
Arnold used to have picture of his goal (a body like Reg Parks) on his wall and saw himself in that body.
Then he proceeded to build and sculpt his body to match his vision. So he had an image of his goal, reinforced that image, built an action plan to achieve that goal, carried out the plan, adjusted and adapted as he got feedback (measurements of biceps, photos of himself and circling areas for improvement).
He broke the goal into small steps – add ¼ inch to biceps, etc.
Make a plan – what will I eat and when.
Build it so you get the right amount of protein, veg, fruit, herbal teas, etc. Then make a meal plan that will nourish you and give you good foods and then total the calories to match your goal.
For example 4kg is 8.8lbs which is 28,160 calories. 6 months is about 24 weeks - plan with 20 weeks. 28,160/20 is 1408 per week or 201 calories per day. So this is basically nothing. (1.5 tbs of peanut butter a day)
Weigh yourself once a week at the same time of day (e.g. when you get up in the morning).
Your goal is not very ambitious, but your goal is yours.
2lbs of fat a week for 20 weeks is 40 lbs of fat which is 18.18kgs. This is doable – but if in your mind it is not doable then it is not.
My thought is find a picture of the body you want, take off your shirt and grab the fat at your waist, (it doesn’t need to include your face) an estimate your body fat and make a calculation of the drop to your ideal.
Generally eating more vegetables and fruits are a good idea.
If you find it hard to remember to eat fresh vegetables then you can buy a vegetable juice like V8 - not as good as fresh but something.
