Tracking Progress – Weight, Body Fat and Measurements

Above is a video showing the Dexa Scan Body Fat Testing Process

Weight:

May 1st beginning of prep I weighed 125 pounds first thing in the morning on an empty stomach which is most accurate compared to later in the day

June 3rd [Before] Weight 125.2 pounds/57 kilos – weight taken at 230pm after 2 meals would be 2 to 3 pounds lighter on an empty stomach

July 6th [After] Weight 116.5 pounds /52.8 kilo – weight taken at 430pm after 3 meals would be 2 to 3 pounds lighter on an empty stomach

ONLY 9 pound/ 4.2 kilos weight loss. It doesn’t sound like not I lost much weight but look at picture below….can you see how visible the 9 pounds/ 4.2 kilos are on my body? I am only 5”1 [height]

 

Body Fat Results:

Dexa Scan results…

Images below pixelated hence not very clear  – but very last column on 1st image shows that I went from 24.6% body fat 125.2 pounds/ 57 kilos on June 3rd to 21.8% body 116.5 pounds/52.8 kilos on July 6th

More body fat details…

June 3rd [Before]

 Of the 125.2 pounds/ 57 kilos, 29.2 pounds/13 Kilos of it was pure fat

July 6th [After]

Of the 116.5 pounds/52.8 kilos,  24.2 pounds/10.9 kilos was the amount of fat in my body.

I lost 5 pounds/ 2 kilos of fat in 32 days and most of that fat came from the areas where I store a lot of fat based on my body type – belly and thighs.

There is a different body fat report that showed where I store most Fat and it confirms thighs and belly as my problem areas. Remember where we store the most body fat is a genetic things, I explain in Workout 101 ebook how to work out so you can target YOUR particular problem areas.

Jeff, the body fat test expert, was amazed at my results and claimed he ONLY saw those types of results in athletes. I explained that I was getting ready for a bodybuilding competition and his response “Aahh you’re an athlete I see!”

 Factoid – “Bodybuilders are only 1% of the world’s population” – Week 2’s email defined what a bodybuilder is –  The number is pretty minuscule because the prep process requires not only physical effort – crazy workouts – but also mental fortitude for unwavering discipline willpower and staying the course. The latter proves a challenge for most.

I am honored and proud to be part of that 1% who can and who did [compete] not just 1 time….but 6 times.

Bodybuilding is indeed a sport and I am considered an athlete. I guess I’m making up for the 28 years I spent being sedentary 🙂

Before + After Measurements: In inches

Bust: 34 to 32 [- 2 inches]

Upper Waist: 32  to 27 [-5 inches]

Lower Waist: 27 to 24 [-3 inches]

Hips: 41 to 36 [-5 inches]

The measurements support the body fat test which identified waist/belly and thighs/hips to be the areas I store fat.

It’s very important to have KPI’s for progress tracking. Without tracking, you cannot tell if you’re making progress. I rely heavily on science, cause I’m a geek like dat’ lol, and tools that I’ve used the last 10 years.

So what NOW for me…

Today – August 9th is 4 weeks post-competition…

I’ve been reverse dieting the last 4 weeks and working to get my body to a good slightly bigger size- my bodybuilding size is too small LOL and to keep that super tiny, super ripped, abs popping look takes a lot more than I am willing to give right now. I’m striving for balance and moderation. My happy place or maintenance weight and look is at 120 pounds/ 54 kilos with measurements to match that.

Weight loss and healthy living are possible but only when we chose to make lifestyle changes that we can sustain long-term.

It’s never too late you can choose to be healthy and get fit at ANY age…just get started.

Did you learn anything from this post? Do you have a question for me? If so drop a comment below and I promise to respond  – much easier to respond to your questions below than email 🙂

 

22 Comments

  1. Liz August 9, 2018 at 10:01 am - Reply

    You are my mentor. I have you pic as my screen saver n wall paper… One look at you n am reminded to stay on track. I have lost over 10 kg n look much younger. (Thanks to you). My question is on legs… Can one reverse the popped out calves to look more feminine. Mine are abit masculine and the make me uncomfortable to were short stuff. Pls respond.

  2. Maurine August 9, 2018 at 10:09 am - Reply

    Why is it easy to loose upper waist than lower waist am having that problem.

  3. Winnie August 9, 2018 at 10:36 am - Reply

    Hi Jane, do you have any programs for pregnant and nursing mothers?

  4. Aby August 9, 2018 at 10:37 am - Reply

    Hi Jane,

    How much carbs/calories does 100g of ugali has?

    What is your view on fasted walking- first thing in the morning?

  5. shiro August 9, 2018 at 11:20 am - Reply

    am challenged i have been stating then i stop in the middle kindly how do you maintain your consistency

  6. Alice August 9, 2018 at 11:29 am - Reply

    Very helpful information Jane, thank you.
    You look amazing and i wish I could loom that mean and lose the belly fat in the same amount of time.
    Will keep at it, I feel like this time I will get the results o yearn.

  7. Betty Nyaga August 9, 2018 at 11:31 am - Reply

    Congratutions Mukami.You really motivate me.This year i have been a bit slow on work out due to my dad’s illness whom i had to take care of.But i have started working out slowly .I hope to get my ideal body weight.soon.Thank yiu

  8. Mercy August 9, 2018 at 11:50 am - Reply

    Thanx jane am a silent follower of your page.i love your motivation on health issues.though am a bit far to reach my target in weight loss but i know am in the right place to be.my body is very slow in loosing weight and when i get myself that nime loose 1kg with one week i feel proud.so again thankyou and keep up the good work.

  9. Mary Wambua August 9, 2018 at 11:52 am - Reply

    Congratulations Jane. Thanks for this. Me I have a challenge in working out. I don’t. Reason I have back surgeries( 3) with another expected but my spirit is refusing. I only do clean eating n portion control n water. Surprisingly have reduced from 67 to 58.5 kgs now. What else can you advise me on this journey with the above challenge in mind.?

  10. Maureen Ochieng August 9, 2018 at 12:13 pm - Reply

    Thanks a lot for this chance Jane.
    I’m a single mum weighing 102kg and more than willing to loose weight and live a healthier life plus look good dear. My challenge is finances. Kindly assist.

  11. Anne August 9, 2018 at 12:27 pm - Reply

    can one train for body building without using a coach?

  12. WMaina August 9, 2018 at 12:47 pm - Reply

    Thank you, Jane, for involving us from beginning to end of this journey, for being honest where you had challenges (instead of glossing over it – to me, that makes you real and relatable) I was on my own personal challenge- to look amazing at my sister’s wedding, and your emails kept me focussed and committed. I have learned so much about my body, what different exercises do, how what I eat affects how I look (and feel) and so much more – I can’t fit it all on here… my aim is to make exercise my lifestyle, and following your story really helped me. Thank you, and keep it up… I’m your faithful fan 😉

  13. Anne Njenga August 9, 2018 at 2:24 pm - Reply

    Hi Jane. Am you best follower and Everytime I look and digest your body and health goals I always get challenged.I have been having a busy schedule but now I have vowed to kick-start tomorrow by detoxing. Am 72kgs 5’1 inches. My worry is I don’t take oats ,what’s the alternative?

  14. Anne Njenga August 9, 2018 at 2:27 pm - Reply

    Again is it ok to take a walk when doing detox?

  15. Felistus Muinde August 9, 2018 at 3:03 pm - Reply

    Congratulations. I only wish I were you. I lack the zeal to push myself

  16. Carol August 9, 2018 at 4:17 pm - Reply

    Hey Jane, just want you to know that your progress, discipline and commitment is such a huge motivation to most of us especially myself. Thanks for being consistent with sharing all this on your blog.

    By the way, what’s your height?

  17. Wanjiku Muteru August 9, 2018 at 8:54 pm - Reply

    Get motivation. How do you keep your motivation up especially on working out. I’m the same height as u but my body fat is off the roof.
    How do I get to your private coaching

  18. Pheobe August 11, 2018 at 12:16 pm - Reply

    Congratulations champ.. Little I know this sport isn’t for everyone.. You’re strong.. Now I’m also getting ready for my first figure bodybuilding competition which will be here in Kenya, October .. How was your meal in last 60days and your supplements like.. Especially Supps which helps in building muscles..kindly share.. Thanks

  19. lydiah August 12, 2018 at 2:37 pm - Reply

    wow I like this Jane. I have inspired and helped me alot. although I backslide and added alot of weight am back now. may God bless you sana

  20. Elizabeth August 12, 2018 at 8:39 pm - Reply

    I just need to lose fat around my stomach (abdomen area)
    Help me .
    Thanks

  21. Linet Muga August 15, 2018 at 4:49 am - Reply

    Really love the above pics, I really appreciate it

  22. phyllis August 20, 2018 at 12:41 pm - Reply

    Hi Jane, Many thanks for opening up your life to inspire us.
    Am desperate to loose weight, my main problem area is the stomach…looks a couple of months pregnant. Was looking forward to you appointment but looks like i have to wait. Pls help. Thank you

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