Fitness stats

How it's going.

Current training stats

Last updated: Aug 22, 2026

Daily calories 2,949 kcal

Best lift 300kg Leg press ↑ from 70kg

Body weight 85.6kg ↑ from 72kg

Best growth +24.00% Arms

March~ (2026) update: My weight has gone up too fast and I struggle to eat the carbs I need. Eating a lot of fast carbs seems to make me queasy. That said, I do notice a significant performance increase when the carbs hit just right.

Screenshot of an Excel sheet where I measure my waist, caloric and protein intake.

June~ (2026) update:

Weight is stable at 84.4kg measured as a rolling average across 5 days in a 3 week period. I have discovered that my maintenance weight is somewhere between 2500-2600kcal per day. I've added 200-300kcal to my diet to slowly increase my weight again.

The screenshot above captures just a few days. I want to show that I'm not perfect in my record keeping. A red background means that I'm using yesterday's recording. In practice these small variances don't mean anything.

A blue background means that I missed a few days worth of recording anything of note.

August (2026)~ update:

Weight gain achieved! My weight is going up slowly. I'm going to keep eating above maintenance. I let go of tracking a few weeks ago. I plan to see what happened at the end of August (in 8-9 days).

I'm still getting stronger, but more slowly, which is to be expected. I now do 3 full body days and two lighter days where I focus on shoulder recovery and isolation work for the arms.

Best lifts

Leg Press

I lift mostly with my glutes, not the quads. Feet high up on the pad. I go down as far as my spine allows. I'm very tall, which limits the range of motion a bit. I don't think I need to pursue higher numbers. Instead I'll focus on doing it more often and paying attention to different types of presses. For example, I recently started doing single-leg leg presses. I think they're great fun.

What caused the first dip?

I thought the weight was too high. I went down a bit.

What caused the second dip?

I injured my IT band and had to slow down.

What caused the third dip?

I was still in recovery for the IT band. I went up in weight too quickly.

Why does it go up and down a lot?

I have deload weeks where I deliberately lift less. This strategy becomes necessary once you achieve a certain level of fitness.

Hip Thrust

I've switched to training the glutes more and train the legs with much less knee-flexion because I have ripped through most of my Summer shorts. That means I'm squatting less, and leg pressing less than before. I train the glutes 3 times a week. Legs are still growing but much less fast.

Seated Shoulder Press

I'm most proud of this lift because not only is 47.5kg per arm an insane amount of weight, I'm also in active recovery for a very painful shoulder injury that has been with me for over a decade.

But what you should really be paying attention to is the slope of the graph. That kind of consistency is what you should aim for. It's much harder than it looks.

My goal is to reach 50kg per arm by the end of Summer. As an aside, the weight recorded is per arm as they move independently on the machine. This way I can put the weight as recorded on the machine without having to do, an admittedly minor amount of, head math.

Measurements

I meticulously track my measurements in a spreadsheet. This screenshot is best viewed on larger screens like iPads, laptops, or desktops.

The y-axis is in percentages. For example, 0,2 would mean 20%. My arms shot up in size quite a bit (see yellow line).

Periods are of indeterminate length. I sometimes let a month pass, other times only 2 weeks. The general trend is what I'm after.

I didn't start tracking chest size until much later. Period 6 is when I switched from doing home workouts to gym workouts.

As you can see, it's very clear that home workouts just aren't going to cut it. There is no replacement for the gym when it comes to body recomposition. You can surely stay fit at home and get a good workout in. But for real change the gym is superior in every way. I'm lucky to live near one.

For a more thorough analysis of how my training has changed my body I recommend reading Swing Minimalism: A Study where you will find interactive charts of my measurements. The above charts paint a picture of how my training is going. The data included in the study shows what effect my training is having on my body.