What Is the Body Transformation Log?
First, a quick hello to my mom (hi, Mom!) and a shout-out to my coworkers, gym buddies, and anyone else checking this out—thanks for being part of my journey. If you already know what I’m up to and just want to dive into the data, feel free to get to the data.
For those who aren’t familiar with what I’m doing, this page is a breakdown of my diet, workouts, and overall body transformation. I’m using this as a space to track my progress, stay accountable, and reflect on what’s working (and what’s not).
This journey is inspired by a body transformation competition at my gym, Eastside Athletic Club, that lasts 8 weeks. (Link: Eastside Athletic Club). It’s a hardcore diet and workout plan, so it’s not for the faint of heart. My goal is a total weight loss of fifty pounds overall, with the aim of shedding thirty pounds during this competition.
Here’s what you’ll find:
Meals: I’ll share what I’ve been eating—fairly consistent meals, but I try to mix things up and make it fun when I can. Workout Tracker: My daily and weekly workouts, logged and tracked for consistency and growth. Data & Analysis: A full breakdown of my: Calories in Macros (protein, carbs, fats) Water intake Steps taken Calories burned Calorie deficit Every week, I’ll analyze this data, highlight trends, and create visualizations to make sense of it all.
This page isn’t just about tracking; it’s about transparency and growth.
Oh, and if you need a creative break, be sure to check out our AI Art page! Every day, I work with Lumen(ChatGPT) to create fun, sometimes weird, and often colorful art. It’s my creative outlet and a way to brighten up what could otherwise be a pretty dull daily routine. Take a look, pick your favorite, and maybe even get inspired! Whether you’re here for inspiration, curiosity, or just to keep tabs on what I’m up to, I hope you find something useful or encouraging.
Let’s see where this journey takes me!
A Note About My Approach
What you’ll see on this page is specific to me—my body, my goals, and my experience. As of starting this diet, I’m a 6’3”, 301-pound, 44-year-old male. My calorie needs, workouts, and fasting routines are tailored for my body type, fitness level, and goals, which may not align with what’s right for you.
For context, I’ve been going to the gym for years, have experience with dieting, and know how to fast safely. If you’re new to any of this, it’s crucial to ease your way in. For example, someone who’s 5’3”, 140 pounds, and 29 years old will likely need a very different calorie intake and calorie burn to see results.
Some parts of my routine—like fasting or aggressive calorie deficits—aren’t for beginners. It’s always best to start with small, sustainable changes and adapt as you learn what works for your body. If you’re looking for general guidance, I’d recommend consulting a nutritionist or trainer to tailor a plan for your unique needs.
Small Strategies and Hacks
Throughout my journey, I’ve incorporated small but impactful strategies that make a difference over time. For example, I use apple cider vinegar before heavy glucose meals—a tip I first learned from my yoga instructor, Cassady (classes are Wednesday 6 P.M. at Eastside Athletic Club). If you’re curious, check out the work of the Glucose Goddess, who dives deeper into the science behind this approach.
I also follow intermittent fasting, sticking to a 16:8 schedule (16 hours of fasting, 8 hours of eating). My workouts include fairly intense HIIT sessions with kettlebells, as well as classic weightlifting routines to build strength and endurance. These methods work well for me, but they may not be suitable for everyone, especially if you’re just starting out.
A Word About Timing
What I’m doing now is compressed into a short timeframe of about two months because of my specific goals and timeline. However, for most people, these types of changes should ideally be spread out over six months to a year to ensure long-term sustainability and avoid burnout. Remember, it’s not about rushing—it’s about consistency and making lasting changes.
Dieting Basics: Where to Start
If you’re new to dieting or body transformation, start small. Focus on making one manageable change at a time and building from there. Here are a few simple steps to get started:
- Cut out or reduce one thing: For example, skip sodas or sugary drinks for a week.
- Drink more water: Aim for at least 8 cups a day to stay hydrated and support your body’s needs.
- Increase daily movement: Try walking 8,000 steps a day. If that feels like too much, start smaller and gradually increase.
- Build habits gradually: Once you’ve mastered one change, add another, like incorporating more vegetables into your meals or doing 10 minutes of light exercise each day.
The key is to focus on sustainable habits that you can maintain long-term. Avoid overwhelming yourself with drastic changes all at once—consistency will always beat perfection.
Data Page
Welcome to the Data Page! This is where I’ll be logging and analyzing all the details of my diet, workouts, and overall progress. Here’s what you can expect to find:
Excel Spreadsheets
I’ll be uploading my weekly data here, including:
- Daily calorie intake and macros (protein, carbs, fats)
- Water intake
- Steps taken
- Calories burned
- Calorie deficit
These spreadsheets will be the raw data that fuels my weekly analysis.
Weekly Analysis
Every week, I’ll take the data from the past seven days and break it down to identify trends, successes, and areas for improvement. This section will include:
- Graphs and Visualizations: Easy-to-read charts showing progress over time.
- Highlights: Key takeaways, like what worked well or where adjustments are needed.
- Challenges: Honest reflections on what didn’t go as planned and how I’ll tackle those issues moving forward.
How to Use This Data
For anyone following along, this data is here to give you an idea of what tracking progress looks like. However, keep in mind that these numbers are specific to me and my goals. If you’re using this as inspiration, tailor your own tracking to fit your unique needs and lifestyle.
Looking Ahead
As I continue to gather data, I’ll refine the way it’s presented to make it as clear and useful as possible. Whether you’re here for tips, inspiration, or just out of curiosity, I hope this page provides some insight into the process of transformation through careful tracking and analysis.
Feel free to explore the data and check back regularly for updates!
Github : Jman-code (github.com)
Linkedin : www.linkedin.com/in/justin-juneau-b85b5124b