Starting Numbers and First 90 day Challenge

Alright, so here’s the first official numbers post to start this all off with and we will consider this my starting point:

  • Weight – 266.2 lbs
  • BMI – 35.3
  • Waist to Hip Ratio: 1.02
  • Body Fat – 22.3%
  • Chest – 46.5″
  • Arms – 14″
  • Hips – 47.5″
  • Waist – 48.5″
  • Thighs – 26.5″
  • Calves – 17″
  • Forearms – 12″
  • Shoulders – 52″
  • Neck – 17″

Ok, I hope that if you are reading this that you know how to take your measurements, if not please comment below and I’ll put together an entry on how to take your measurements. Also, I hope that we all know that going off of your actual weight is not always the best thing to do to decide if you are “fit”. 266 pounds is totally different to a 5’2″ man and a 6’1″ man. The most important numbers to look at to be fit are your BMI, Waist to Hip Ratio, and Body Fat Percentage.

BMI (Body Mass Index) is something that just takes your height and weight into consideration. For me, my current BMI as listed above is considered obese (anything over 30), then anything between 25-30 is considered overweight. So if I were to go off of this category my goal would need to be under 25 right? Technically yes, but BMI does not take into consideration weight distribution (if you carry most of it in your midsection, legs, etc) or muscle mass (it’s fine for a 6’1″ man to weight 260 lbs as long as most of it is muscle!) so you can’t completely go off of that statistic.

A person’s waist to hip ratio is more important than BMI because this helps you to see how much visceral fat you have (fat around your midsection). This is the most dangerous fat to have because of the connection it has to different diseases and diabetes. To figure out your waist to hip ratio, you need to divide your waist measurement by your hip measurement. For me, that means my waist to hip ratio is 1.02. Now this number is something I need to focus on. It’s recommended to have a wait to hip ratio of .92 or lower to be fit.

And last but not least, body fat percentage. This number literally is the percentage of your weight that is fat. On a cosmetic level, the lower your body fat percentage the more your “six-pack” will show. Typically for your six-pack to show you need to be at 10% or less, but some people see their six-pack show at 14% or less.. it depends on your body is built (more info on that in another entry). A healthy man body fat percentage is anywhere between 6-25%.

As for the rest of the numbers, they are more cosmetic than anything, but important numbers to look at if you are planning on building muscle which is something that I am wanting to do.

So with these numbers, it’s become clear to me that although my percentage of weight that is body fat is considered healthy, I am carrying too much of it in my midsection. Now if I focus on nothing but losing fat, then I will become “too skinny” for my liking (and for my family) and could look sick. Call me crazy, but if you can see a person’s rib cage when they stretch then they are too skinny. There is such a thing as a “healthy pudge” and it’s something that I would want to consider. Ultimately though I want to look like what my definition of a man is: strong and powerful. In order to get that, I’m going to have to lose fat while building muscle.

Now I do not claim to be an expert, but I have researched and found a program that I believe will help me get to what I want to get at. With my goal right now being to increase muscle (or keep muscle where it’s at) while I lose fat, it seems like a “cutting” program is what I need to try out. Cutting programs are designed for a person to lose fat but not muscle. That is the immediate goal, to get my body fat percentage down while not losing any of the work I’ve done in the last year with weight lifting. Once this 90 days is up, depending on my progress, I may be able to go back in to heavy lifting to build muscle.

In order for this program to work, I must have at least a 500 calorie deficiency (meaning I need to intake at least 500 fewer calories than what is required to maintain my weight). This is a program that men and women can do and based on what I’ve seen work for me in the past, I’m going to shoot for 2200 calories a day which is more than a 500 calorie deficiency (based on my target weight, I would need to have anywhere between 2700 – 3375 calories to maintain the target weight). Obviously this is something that I will modify as needed.  I will write more about calories and proper diet at a later time and just so everyone knows, I am going to be getting more detailed on the diet at a later time. My main goal to start out this 90 day challenge is to get the exercise part down, then we’ll add the more detailed diet to it.

Ok so here is what my program is going to be for the next 90 days:

Monday – Chest and Triceps
Exercise Sets Reps
Dumbbell Bench Press 4 8, 8, 6, 6
Incline Bench Press 4 8, 8, 6, 6
Cable Crossovers 4 8
Exercise Sets Reps
Close Grip Bench Press 3 8
Lying Tricep Extension 3 8
Rope Pulldowns 3 8
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.
Tuesday – Abs and Cardio
20mins core strength exercises, followed by 1 hour of low intensity cardio or 45 mins of HIIT
Wednesday – Back and Biceps
Exercise Sets Reps
Wide Grip Pull Up 4 8 (slow)
Close Grip Pull Down 4 8, 8, 6, 6
Cable Row 4 8
Exercise Sets Reps
Barbell Curl 3 8, 8, 6
Incline Bench Dumbbell Curl 3 8
Dumbbell Preacher Curl 3 8
Wide grip pull up – finish sets off with slow negatives if you cannot do 8. If you can’t do pullups, replace with heavy lat pull downs.
Thursday – Abs and Cardio
20mins core strength exercises, followed by 1 hour of low intensity cardio or 45mins of HIIT
Friday – Legs and Shoulders
Exercise Sets Reps
Squat 4 8
Stiff Legged Deadlift 3 8
Leg Curl 3 8, 8, 6
Leg Extension 3 8, 8, 6
Standing Calf Raise 4 15, 12, 10, 8
Exercise Sets Reps
Military Press 4 8, 8, 6, 6
Dumbbell Lateral Raise 3 8
Bent Over Rev Fly 3 8
Saturday – Abs and Cardio
20mins core strength exercises, followed by 1 hour of low intensity cardio or 45mins of HIIT

If you want to follow how I do on this path a little more closely, I am a member of BodySpace, which is on I signed up for a profile on this because it does a lot of the “math” for me by telling me what I’ve increased and decreased, gives me charts for almost everything and most importantly (To me) there’s an app for the iPhone that allows me to update my workouts with what weights and reps I’ve done in real-time, and then I can see this information on the website so that I can plan out any changes I want to make. I’ve also seen some people reach out to me on the website to encourage me on my journey and to provide feedback and advice on what’s worked with them… and that is incredibly important to me since I am doing this all “without being an expert”.

So here’s to the first steps on this challenge. Wish me luck!

BodySpace profile:

Starting Progress Photo


By isaaklown

2 comments on “Starting Numbers and First 90 day Challenge

  1. This is a great post!!! I’m so excited to read all about your journey – it’s so motivating! I learned a lot today by reading your post! I wouldn’t mind reading a post about taking measurements sometime.. I feel like that’s something I need to learn!

    Good luck and keep up the great work! You’re gonna do great!

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