June 2026 Fitness Summary
Fitness Progress Summary
| Data Point | Start of Month | End of Month | Difference | Notes |
|---|---|---|---|---|
| Weight | 79.7 kg | 79.2 kg | -0.5 kg | – |
| Waist | 87 cm | 88 cm | + 1cm | not convinced I’m measuring this accurately |
| Body Fat % | 19.7% | 20.4% | +0.7% | not sure how this works when I’ve lost 0.5kg |
| Lean Mass | 64.0 kg | 63.0kg | -1.0 kg | ? |
| Fat Mass | 15.7 kg | 16.2 kg | +0.5 kg | ? |
| Average Calories | 2,011 | – | ||
| Average Steps | 5,840 | A bit low | ||
| Gym Sessions | 9 |
Fitness Progress Analysis
- Not convinced I can accurately measure waist consistently, and the whole Navy Method for body fat % relies on this – return to this after 3 months, so do it quarterly – next one should be
- Also, it’s not an input that I can control
- I should focus on measuring the inputs I can control and ensuring I hit these, and not some output measurement that isn’t actually going to change my behaviour anyway
- Let’s ditch the whole body fat% idea as a monthly benchmark
- instead, focus on behaviours I can control
- Food intake – total calories, macro split, and food quality
- Exercise – waking, running, weights
- Lifestyle
- Acting consistently
Fitness Focus For July 2026
- Aim for 1,700 calories
- 175g protein every day
- 10 minute run every day
- 7,000 steps per day, mix of walking and running
- 12 gym session during the month to lift weights