I LOVE TESTs!! As a Mechanical Engineer i test everything. I use to plan systematic methods to understand the relationship between factors. Using some methodologies, i`m planning a DOE (Design of Experiments) to understand what factors (hours of sleeping, food, habits...) has bigger impact in my daily energy.
But while i don`t finish the design of this experiment i tried some experiments with the food that i eat and the exercises at the gym.
Since i came back from vacation last september, i decided to grow more muscles and decrease body fat. I knew that just working out wouldn`t be enough, that`s why i asked a help of a nutritionist to create a food plan. To track the development, i regularly measured my body dimensions, calculated body fat (through caliper and bioelectrical impedance) and checked how my health is through blood test.
My main goal with my new diet and training at the gym was gain at least 5 Kg (Lean Body mass) and reduce body fat percentage. After approximately 180 days, i could get 7,1kg and decrease my body fat from 10,6% to 8,9%. The evolution can be seen in the graphics below:
Mass x Time
Body Fat x Time
As can be seen in the graphics, during the period of day 40 and day 60 i increased my body fat because it was the period from the Christmas until the Carnival, so, i couldn`t maintain correctly the diet, the result of the lack of discipline can be seen in the graphics above. After this period i came back with a new diet and exercises, and after the day 180, i did all the measurements again and i saw the expected results. Now my mass is 73,6 Kg and my Body Fat Percentage is just 8,93%.
So, in summary, if you wanna get healthier and optimize your body, it`s necessary:
- Create a food plan with a nutritionist, i strongly recommend look for the help of a nutritionist!!
- Create a gym plan with the trainer, explaining your goals and expectations.
- MEASURE the development regularly to understand if its working (if it`s not working you better replan your food and gym plan)
- And last and most important: DISCIPLINE!! There are NO SHORTCUTS, as you can see here, i`m talking about 180 days, you don`t see results in one or two weeks, it`s necessary months.
It may be hard, but the results after months are worthy!!
If you want more information about this test or change some ideas about other life experiments, just send me an e-mail: thiago.nahas@gmail.com
Hugs =)
