Metrics, Trends, and 3 weeks of data

A couple of weeks back, I shared how 3 weeks on the GLP-1 was, for me.

Let me dive a bit deeper, share some data and all that.

First, what are the metrics that I track?

I have access to a high-quality body composition analysis tool, so I track my

1. visceral fat

2. skeletal muscle mass

3. body fat percentage.

I also track my waist and weight near daily.

I did not do any strength or conditioning benchmarking.

Before we get into the data, let me explain a previously held opinion of mine that has been reinforced for me.

Singular data points are irrelevant i.e. if you take your waist measurement today, or a blood test, or whatever. Repeating them with a predictable frequency (blood tests done once in 6 months, waist measurements done every week, body composition done every month etc) and looking at the trend is the only thing that makes sense.

Why? You want to see if what you are doing is working. So, if the metric is trending in the right direction, then what you are doing is working. If it is not, then you need to recalibrate the effort. That’s it.

When we pay too much attention to a singular reading, we tend to receive it like a verdict. Weight is where you want it - you did good. Weight is higher than you’d like - guilt trip, crash diet, and all round grumpiness.

We need to think long-term. Fitness, health, nutrition etc are all for the rest of your life. So, just keep doing what you are doing, and see if the relevant things are trending in the right or wrong direction. And course correct.

Alright, let’s get to the data.

• On May 19, I wrapped up re-certifying for StrongFirst Elite. I was in reasonable shape - 16.3% body fat, rather than the 12% I’d like to be at. But that’s another story.

• Between May 19 and June 25, my nutrition discipline took a toss. And my sleep got worse. Obviously, the two are connected. As my sleep suffered, my cravings increased and my mindful eating took a hit. So, I put on about 3 kilos - a significant amount of it would be water weight and the rest of it is fat.

• On July 11, approximately 3 weeks later, the weight normalised to where it all was before it began. With a subtle shift - 500g more muscle and 1200g less fat.

Now, once again, let’s not take the data too seriously. Instead, the trends are all that’s important.

• Poor sleep means by body fat and weight trend up. Pretty quick.

• When nutrition, fitness, sleep are close to maintenance, my body comes back to its comfort zone of ~63 kilos.

• When I ramp up my training (more on this later) and nutrition, body recomposition happens.

Zooming out,

• When nutrition is 8/10 and fitness is 8/10, I tend to be at ~63 kilos and 15% body fat.

• When nutrition is 10/10 and fitness is 8/10, I get leaner. I tend to be closer to ~61 kilos and 12% body fat. But my muscle does not improve.

• When nutrition is 8/10 and fitness is 10/10, I tend to put on a bit of fat and more muscle. I tend to be closer to ~65 kilos.

When nutrition is 10/10 and fitness is 10/10, I am rudely awakened from my dream by my toddler kicking me.

So, what use is any of this for you?

• Capture metrics at a predictable frequency.

• Look at effort/habits, and look at trends.

• Adjust accordingly.