The Day It All Began: January 3, 2025
This is the day I decided to take control and document my transformation from “Dadbod” to a fitter, healthier version of myself.
I just turned 50. I’m 5’11” (180 cm) tall, weigh 98 kg (216 lbs), and my belly measures a hefty 111 cm (44 inches).
Some weeks ago, I hit the big 5-0. Should be a reason to celebrate, right? Well… sort of. But every time I look in the mirror, there’s this nagging feeling. I look like… well, like a typical 50-year-old. It’s not like I haven’t tried over the years to dodge the whole “looking 50” thing. But clearly, that plan didn’t quite pan out.
Weight: 97.6 kg (215.2 lbs)
Height: 183 cm (6’0”)
Belly Ø: 111 cm (43.7 inches)
Breast: 108 cm
Waist: 104 cm
Hip:104
Bizeps (r): 37 cm
BMI: 30.25
Body Fat Percentage: 32.9%
Total Body Weight: 97.12 kg (212 lbs)
Fat Mass/Height² (FMI): 9.7 kg/m²
Visceral Adipose Tissue Mass: 955.4 g
Visceral Adipose Tissue Volume: 955.4 cm³
Subcutaneous Adipose Tissue Area: 100.5 cm²
Lean Body Mass: 63.4 kg (139.8 lbs)
Basal Metabolic Rate (BMR): 1947.1 kcal/day
Lean Mass/Height²: 19.6 kg/m²
Cholesterol (Total): 200 mg/dL (Borderline High)
HDL (“Good” Cholesterol): 29 mg/dL (Low)
Triglycerides: 362 mg/dL (High)
Fasting Glucose: 104 mg/dL (Elevated)
Vitamin D: 22.6 ng/mL (Insufficient)
Iron: 127 µg/dL (Normal)
Ferritin: 187 ng/mL (Normal)
eGFR: 82 mL/min/1.73m² (Normal)
TSH: 1.00 µU/mL (Normal)
VO2 Max: 29.4 (Below Average for age and gender)
Resting Heart Rate: 65 bpm
Heart Rate Variability (HRV): 27 ms (Low)
Functional Threshold Power (FTP): 208
Test Method: Ramp Test on Indoor Trainer Wahoo Kickr
Push-ups: 8 reps
Pull-ups: 2 reps
