💪 An Update on My Fitness Journey...
Results from my latest DEXA Scan
In December, I published My Plan to Get Lean in 2024 and how the secret was patience.
Well, I did a new DEXA scan, and here are the results.
I dropped my body fat percentage by 2.6% while gaining almost a pound of muscle.
Super psyched with the results. It matches the gains I’ve experienced at the gym.
The original goal was 155-157 pounds with an 18% body fat percentage.
Mission accomplished.
This fitness journey has made me double down on the two main points when I started.
Patience is the Key. There are No Quick Fixes.
Don’t be uptight, guys. Chill mode gives you a better chance at letting things compound. Slow is fast.
Now I was impatiently impatient the whole time! But never to the point of quitting or changing course. This is where people fall off the wagon or make drastic lifestyle changes that blow up in their faces.
There is a classic Zen story that reinforces my point.
A student once went to a Zen master and asked, "How long will it take me to become a master?"
The Zen master replied, "Ten years."
The student, looking impatient, responded, "I want to do it faster than that. I will work harder than anyone else.
The Zen master thought for a moment and then said, "In that case, twenty years."
The more you try to force and rush progress, the more you get in your own way.
Tracking your Macros is the Driver of All Gains
Track your macros! Stop focusing on exercise to lose weight.
Tracking calories/protein/carbs/fats gives you a constant feedback mechanism.
Eat this. Don’t eat that.
It shouldn’t be misery though. Find cheat codes. Foods that taste good and meet your goals.
Tik-Tok is killer for this. My algo kept serving me tasty high-protein desserts that satisfied my sweet tooth. This simple microwave cake recipe is a recent find.
I also got this ice cream machine and discovered I can’t eat a pseudo-Oreo McFlurry as my daily protein shake.
Tracking macros is a double-edged sword. It’s not sustainable all year. I’ve paused to take a break. The nice thing is the behavior changes don’t get wiped clean.
New Goal
My next goal is to reach 16% body fat. The approach is do it slowly with no deadline.
I'll schedule another DEXA later this year to stay accountable and share the results with you.
Thanks for reading!Â
Irfan
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