I've mentioned plenty of times on here that I've been working hard to change my body composition and reduce body fat. It's involved reduced carbs, lots of weights and eating quite a bit differently, but having been tested last night and achieved the first part of my aims, I thought I'd do some sharing to show it can be done.
Mid-August last year, I weighed in at 100.2kg and had a body fat percentage of 25.something percent. The photos that were taken at the time shocked me, and I embarked on a "reduce body fat, get lean" programme. This involved an eright week programme of resistance training three times per week and a strict 2,000 calories per day with limited carbs (60g) and predominantly fat and protein as my calorie sources.
During the first eight week programme, I dropped my body fat percentage from 25% to 14.5% and lost 13kg of bodyweight. Up until the end of November, I took the body fat percentage down to 13.1% then decided to give it a rest over December and the New Year.
Kicking it back off in late February, my body fat percentage was back up at the 14.,5% level and I'd lost a bit of lean mass. Since that point, back on it with a diet that has consisted mostly of protein and fats, with a weekly carb reload, and eating upwards of 2,700 cals per day, I have moved my weight to 92.3kg but my body fat has dropped to 9.9%, below the magical 10% figure. My waist has gone from 36-38 inches to sub 34 inches, which can only be a good thing, and my cholesterol numbers are way better.
The next aim is to reduce my supra-illial fat (love handles) and umbilical fat (belly) below 10mm, to show off what I hope are developing abs! It's taken me nine months of eating what feels like a lot and lots of time in the gym, but I am not displeased with the result. Getting lean as a 39 year old T1 might seem like a big ask, but with careful management of food, insulin and BG levels, it can be achieved, and I am all the better for it. The Libre has also really helped over the last six months.
I guess this is a "If you want to do it, you really can" post, it just takes commitment and dedication. Only 8 weeks to go, so that I am as lean as I want to push for before the summer holidays
Mid-August last year, I weighed in at 100.2kg and had a body fat percentage of 25.something percent. The photos that were taken at the time shocked me, and I embarked on a "reduce body fat, get lean" programme. This involved an eright week programme of resistance training three times per week and a strict 2,000 calories per day with limited carbs (60g) and predominantly fat and protein as my calorie sources.
During the first eight week programme, I dropped my body fat percentage from 25% to 14.5% and lost 13kg of bodyweight. Up until the end of November, I took the body fat percentage down to 13.1% then decided to give it a rest over December and the New Year.
Kicking it back off in late February, my body fat percentage was back up at the 14.,5% level and I'd lost a bit of lean mass. Since that point, back on it with a diet that has consisted mostly of protein and fats, with a weekly carb reload, and eating upwards of 2,700 cals per day, I have moved my weight to 92.3kg but my body fat has dropped to 9.9%, below the magical 10% figure. My waist has gone from 36-38 inches to sub 34 inches, which can only be a good thing, and my cholesterol numbers are way better.
The next aim is to reduce my supra-illial fat (love handles) and umbilical fat (belly) below 10mm, to show off what I hope are developing abs! It's taken me nine months of eating what feels like a lot and lots of time in the gym, but I am not displeased with the result. Getting lean as a 39 year old T1 might seem like a big ask, but with careful management of food, insulin and BG levels, it can be achieved, and I am all the better for it. The Libre has also really helped over the last six months.
I guess this is a "If you want to do it, you really can" post, it just takes commitment and dedication. Only 8 weeks to go, so that I am as lean as I want to push for before the summer holidays
