Getting to it


No excuses, I just haven’t blogged in a long while.  I had an injury that prevented me from training for a while, and I was ill, but now I’m getting back to it.

Today’s workout:

20 minutes AMRAP (completed 3 rounds – pathetic…)

10x 95lb Hang Clean
10x 50lb Olympic Bar 1-Arm Corner Press
10x 50lb Olympic Bar 1-Arm Corner Row
10x Jumping Pull-Up
100 Rope Turns


SHELC to failure (25 reps)
Prisoner Squat to failure (50 reps)
GHM Supine Plank Hold (23 seconds – again, pathetic)
200 Rope Turns


Ground Zero


OK – let’s get the detailed, regular blogging on the road, shall we?

Today I went and had a DXA (aka DEXA) scan done at Bodycomp in Vancouver.  For those of you who are unfamiliar with DXA scans, you can find more information at the link, but put simply, it is the gold standard for body composition testing, and gives you your fat, muscle and bone mass.

The results were surprising in a way, because I came in leaner than I thought I’d be.  I had predicted that I’d be around 24% body fat, but actually ended up at 20.5%.  If my abdominal fat were basically in line with the rest of my body, I would have been around 17 – 18%, but my trunk skewed my numbers upwards with its 24.9% fat mass rating.  Overall, I’m near the top end of the “healthy” range for a male under 40.

In total, I weighed in at 90.1 kg (198.6 lbs.), with 18.5 kg (40.8 lbs.) of fat, 68.7 kg (151.6 lbs.) of muscle and 2.8 kg (6.3 lbs.) of bone.  I was very surprised at how little my skeleton weighs, but my % bone mass is actually slightly above average, so it’s nothing to be concerned about.

One other interesting find – some significant assymetry between my left and right sides (both arms and legs).  I have about 11% more muscle mass and 15% more bone mass in my right arm vs. my left, and 7% more muscle mass and 6% more bone mass in my right leg vs. my left.  The leanest part of my body was my right arm, which clocked in at 10.1% fat mass.

So now, I just need to get the rest of my body in line with my right arm, and I’m all set!  Seriously, though, I’m going to be aiming to hit the low to mid teens (around 13 – 14%), hopefully by the time I go for the second round of scanning, which I have planned for late July.

A big thank you to Peter Schwagly, the brains behind Bodycomp, for coming in on a Saturday to accommodate us, and the whole group who joined me for our little field trip, including April, Julie, Kirsten, Ruth, Steph and Sue, as well as Luis, who didn’t get scanned, but provided much entertainment!  Also Josh and Vicky, who weren’t able to meet up with the group, but were going to get scanned later in the day.

I would also highly recommend “Joey” in the Bentall One tower in Vancouver, where we went for lunch after we all got scanned.  Excellent food and a good atmosphere – I’ll definitely be going back next time I’m in town.

Day 0


I have decided to go out with a bang.  Since this is the last day of me “eating irresponsibly” before embarking on my body transformation journey, I decided my lunch would be not just irresponsible, but borderline offensive.  The only way I could have made it worse was to have pizza.  Nothing beats a big slab of refined carbohydrate and fat, but alas, my favourite pizzeria is not open for lunch any more.

Instead, I went right to the next-worst option – fast food.  I put some thought into this, and decided on a Whopper.  Even the name is a bit racy, maybe even risqué.  Much more prosaic than “1/4 Pounder with Cheese”, and hey – it’s flame-grilled.  Why not add some more known carcinogens into the mix?

As I sat in the drive-through lineup, it occurred to me that a Whopper might not be enough to really push me over the edge.  Solution:  the double Whopper, with cheese.  Even better – two of them!  Let’s throw in some deep-fried, high-glycemic carbohydrate (French fries) and a big old cup of high-fructose corn syrup.  Diet Coke?  BAH – give me both barrels of the fully leaded, please!

As I sit here typing this, the fat and sugar congealing in my digestive system, I am realizing that I will not, in fact, miss eating that kind of crap.  I will not be missing anything, for that matter, if all goes according to plan.

Instead of depriving myself of really good food, I am planning to “eat well” in the best sense of the term.  I will eat food that is delicious AND healthy.  I will find ways to make all of my favourites healthier, without losing any flavour.

Tonight, though, may be utter debauchery.  I’m thinking a nice, meaty, cheesy lasagne…