Body composition
[[Fill the table below with real dated entries. Delete rows you don't measure rather than guessing.]]
| Date | Weight | Waist | Notes |
|---|---|---|---|
| [[date]] | [[kg]] | [[cm]] | Baseline, before starting |
| [[date]] | [[kg]] | [[cm]] | [[note]] |
| [[date]] | [[kg]] | [[cm]] | Most recent |
Blood results
The reason to publish these is that they're the only part of this that isn't a story I'm telling myself. If something here moves the wrong way, it stays on the page.
| Marker | Baseline | Latest | Reference range |
|---|---|---|---|
| Total cholesterol | [[ ]] | [[ ]] | [[ ]] |
| LDL | [[ ]] | [[ ]] | [[ ]] |
| HDL | [[ ]] | [[ ]] | [[ ]] |
| Triglycerides | [[ ]] | [[ ]] | [[ ]] |
| HbA1c | [[ ]] | [[ ]] | [[ ]] |
| Liver function | [[ ]] | [[ ]] | [[ ]] |
| Kidney function (eGFR) | [[ ]] | [[ ]] | [[ ]] |
| Ferritin | [[ ]] | [[ ]] | [[ ]] |
| Vitamin D | [[ ]] | [[ ]] | [[ ]] |
Training benchmarks
What I can currently do, which is the least deniable measure available.
| Movement | Starting point | Now | Date |
|---|---|---|---|
| Pull-ups | [[ ]] | [[ ]] | [[ ]] |
| Press-ups | [[ ]] | [[ ]] | [[ ]] |
| Dips | [[ ]] | [[ ]] | [[ ]] |
| Dead hang | [[ ]] | [[ ]] | [[ ]] |
| Squats | [[ ]] | [[ ]] | [[ ]] |
How to read this
One person, no control group, no blinding, and a strong personal incentive to believe it worked. Everything here is confounded — I changed diet and training at roughly the same time, I'm older each year, and life did other things to me in between. If something improved, I cannot tell you which change caused it.
What the log is good for is honesty over time. It's much harder to tell yourself a flattering story when the numbers are written down in public with dates on them.
This is a record of what I did, not advice about what you should do. I'm a registered nurse, not a dietitian, and I'm not your clinician. Nothing on this page is personal medical advice and reading it doesn't put me in a professional relationship with you.
Before changing your diet substantially, speak to your GP — particularly if you take any regular medication, have diabetes, kidney, liver or heart disease, are pregnant or breastfeeding, or have any history of disordered eating. Restrictive diets can be genuinely harmful for some people, and "it worked for me" is the weakest form of evidence there is.