Where the Journey Started

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. Here’s a snapshot of where I started:

Starting Stats

  • Weight: 97.7 kg (215.4 lbs)

  • Height: 180 cm (5’11”)

  • Belly Circumference: 111 cm (43.7 inches)

  • Waist: 106 cm
  • Hip: 106 cm
  • Breast: 108 cm
  • Hip: 104
  • Bizeps 37 cm

  • BMI: 30.25

  • WHR: 1

    DEXA Scan Results

  • A detailed body composition analysis showed:

  • Body Fat Percentage: 32.9%

  • Total Body Weight: 96.12 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

    Initial Bloodwork

  • 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)

  • Creatinine: 1.06 mg/dL (Normal)

  • eGFR: 82 mL/min/1.73m² (Normal)

  • TSH: 1.00 µU/mL (Normal)

  • Cardio Fitness (Apple Watch Ultra)

  • VO2 Max: 29.4 (Below Average for age and gender)

  • Resting Heart Rate: 65 bpm

  • Heart Rate Variability (HRV): 27 ms (Low)

  • Cycling: Functional Threshold Power (FTP)

  • FTP: 180 watts

  • Test Method: Ramp Test on Indoor Trainer

  • Target Goal: 240 watts

  • Flexibility: Forward Bend Test

  • Initial Measurement: Fingertips 10 cm above toes

  • Goal: Reach toes comfortably and improve hamstring flexibility

  • Strength Tests

  • Push-ups: 8 reps

  • Pull-ups: 2 reps

  • Goal: Gradually increase strength and endurance

    Initial Challenges

  • Cardio: Even a 30-minute bike ride felt exhausting.

  • Strength: Struggling to complete more than 2 pull-ups or 10 push-ups.

  • Motivation: Balancing work, life, and fitness was overwhelming at first.

    Why It Matters

  • The numbers were a wake-up call. Beyond aesthetics, my health metrics made it clear that changes were necessary. Documenting this journey isn’t just about me – it’s about inspiring others to take the first step, no matter how daunting it seems.

    Next Steps

  1. Regular updates on weight, measurements, and progress photos.

  2. Weekly tracking of blood pressure, cardio fitness, and exercise performance.

  3. Sharing meal plans, workout routines, and mental strategies that work (and those that don’t).