Scrawny 147lbs to Brawny 235lbs in Five Years

Rick Hall has undergone an incredible muscle building transformation.

The prototypical 99 pound weakling (ok, 147 pounds) works out for five years and builds his body to 235 pounds of lean shredded muscular hard body. Congratulations you’ve got it going on!

He added 95 pounds to his frame and kept a lean less than (estimated) 7% body fat. His abs and shoulders are amazing, strong and aesthetic, well proportions. His legs are epically chiseled. Definitely strength training. I wonder what his body height is, can’t tell.

This is an excellent target for me to aim towards. Based on fat reduction calculations I’d end up at his body mass if I didn’t lose any muscle as I drop from 330 pounds to 235 at 10% body fat given that at 330 pounds today my body fat is 38.8%.

Calculation steps. Current weight subtract 38.8% fat then add in 10% fat:
330 -(330*38/100) +(330*10/100) = 234.9 pounds.

So from today’s weight I have to lose 105 pounds of body fat and not lose any muscle mass in the process to end up at his body weight of 235 lbs… but then I wouldn’t look like him quite yet. I have to also engage in strength training methods. Plus there is the excess skin of my big belly and other places that will take time for my body to “reabsorb” and shrink down. So that complicates the equation.

Also my organs might be larger so again another factor. Regardless it’s do or die and my commitment to excellence has my body looking close to this guy’s level of fitness, plus strength and ultimately under 7% body fat. Onward. I’m about 5% to 10% of the way there… and it’s a non-linear road with many curves and twists, slow and fast parts, and unknown results.

So far at 0.46 pounds average loss per day of body mass and body fat down from 40% to 38.8% it looks like I’m burning predominately fat. Oh, of course I might burn off some muscle along the way so that’s yet another factor.

This is just a back of the envelop calculation. I’ll see if I can find a better more accurate way of estimating what will happen with my body given body weight strength training (yoga, calisthenics, squat thrusts, etc, and weight training.


About pwl

I am a Systems Scientist with a Specialty in Systems Analysis and Computer Science and Neuro Linguistic Programming. I write software. I consult with large and small corporations on a variety of technical fields: finance, banking, insurance, construction, engineering, simulations, modeling, electronics, product design, systems integration, and much more. I am a writer. I am an atheist/anti-theist or "bright" - no invisible friends for me. You are free to be or "believe" what you want as long as you don't harm anyone in your actions in accordance with the non-aggression principle. I promote the natural human desire to freely trade with others and to relate with others in the context of the non-aggression principle and voluntary society with spontaneous order. I'm working to rebalance my body through various forms of body weight strength training such as hot yoga, calisthenics, in addition to free weights and old school strength training; and nutrition of course. I practice meditation of observing one's own breath without trying to change its rythym, which is something one can practice whatever one is doing in life (or whatever life is doing to one). I'm comitted to excellence and life long learning. If I can bring a smile to your face; if I can brighten your day; if I can learn from you; if I can teach you; if I can freely trade with you; if I can make a positive difference in your life; these are actions of success that I value. Live long and prosper.
This entry was posted in Aesthetics, Calculating, Gaining Muscle Mass, Perfection In Action, Strength Training, Transformation. Bookmark the permalink.

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