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It’s an app that’s called Sleep Cycle that records how deep your sleep is based on how much you move around. Supposedly when you are in deep rem-sleep you breath calmer and move around less. So 50% signifies that I spent a lot of the night in ”light” sleep not fully resting and recovering. And I suppose 0% would be awake yes^^

Thanks for the reply! I’m definitely light sensitive but I do have darkening curtains in my room. It doesn’t go fully dark but quite dark. Gonna have to record some more nights of sleep to be sure how to improve

Workout today Bench 60kg 12,10,8,10 BB Press 25kg 12,12 30kg 12,12 DB Incline 20kg 12,12,12,8 BW dips 4x12 DB lateral raise 7kg 12, 6kg 3x12 Cable tricep pushdown 20kg 4x12 Cable overhead Tricep extension 10kg 4x12 No alcohol Sleep 8 hours but sleep quality was like 50%. Not sure why. Not good. Stress? Terribly inefficient to spend loads of time in bed and not become well rested... maybe less screen time before bed. But 50%? That's terrible. More data is needed. Will update kcal later today

Missed replying to this! Thanks for stopping by! Ye hopefully 1kg a month is reasonable I really don't want to gain faster than that I have no interest in feeling bloated and adding loads of fat just to get big biceps and shoulders I want to stay somewhat lean. Have some long term goals for lift and running that I want to reach within the next few years. Would be awesome to get solid strong lifts combined with being a fast medium distance runner. I'm interested in being in great shape more than I am in just being super big or super cut. But this is a good first step i think

Aight log for yesterday Tuesday the 13th Gym Deadlift 100kg 1x5 BB Row 50kg 5x5 Chins BW 5,5,7 Seated Cable row 55kg 10,10,9 Seated face pulls 20kg 3x15 BB curl 30kg 4x7 Seated DB curl 12kg 4x10 Calories 3000 No alcohol Sleep 7 hours (no good) I need to figure out a way to score myself when I fail so I can look back at a week and know how I'm doing. For sleep I'm thinking I'll start with the Sleep Cycle app with a goal to have 8 hours on there on average every week

Started today was gone this weekend. BB squat 55kg 5x5 Leg press 80kg 3x12 Lying leg curls 35kg 12,12,8 Leg etnesions 45kg 3x12 Standing calf raises smith machine 20kg 3x15kg Cable ab crunch 25kg 3x12 Leg raises 3x12 Calories 3000 No alcohol Sleep last night 8 hours

“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny." - Lao Tzu I don't pretend that I live by it but I would like to. Joining this forum is an attempt to start that journey. To log and to learn, to improve and to change, to become something else than I am at the moment. Excited to log and learn on here with you all. Stats: 182cm, 75kg, 27 years old, ca. 15-20% bodyfat Goal 1: Run the so called "Reddit PPL" I've been doing it for a couple of weeks I really enjoy it. Gonna try to hit the gym every day. Gonna continue logging my workouts on JEFIT (an app) and detail them here. (Google "A Linear Progression Based PPL Program for Beginners" if you want to see the program, there's so much text I won't copy it here) Goal 2: Eat 3000 calories every day. This should result in a slow bulk if I start losing weight too fast I'll adjust. Gonna make sure to really eat good food gonna stay away from processed food, sugar, sweeteners, white rice, pasta, bread and really just focus on good protein sources, veggies, loads of water. Will reassess when i reach 80kg. Dreambody is 80kg and 8% bodyfat but I've historically been real bad at cutting, I lose focus at work, can't carry conversations and become incredibly grumpy and irritated in general. Goal 3: No alcohol. I don't drink loads but when I do it usually carries over to other bad things. I eat badly while drinking, i go to bed late, i get up the next day feeling hung over and tired, i eat badly then as well, I'm not in the mood to workout or be active in any other way etc. Goal 4: 8 hours sleep minimum I tend to not sleep enough. None of this will work if I don't recharge correctly. This is probably most important for my mental state to ensure that I'm not cranky and tired and that I can focus at work. My hopes here is that a healthy body will lead to a healthy mind. Healthier thoughts and thereby, a healthier life (trying to tie back to my title and starting quote^^)