2/3/08 Log: 4-Week TT Progress Photos and Stats

Okay, I finally took my Day 28 pics for the TT 12-week contest. Sorry I missed Day 14 pics, but frankly, there wasn’t much to see that week anyway!

I’m retroactively using the Durnin-Womersley formula to calculate body fat based on skinfolds because it seems to produce values that look reasonable to me (compared to the outrageously low figures that the Jackson-Pollock formula gives me) and isn’t as tetchy as the stupid Omron when I’m retaining water. I don’t care about the actual number; I just want to see it go DOWN. I’ve edited my starting post with the Durnin BF% I got based on the skinfolds from day 0.

🙂

=========================================
January 6, Day 0
=========================================

Age 32
Weight 145.8
Neck 13
Shoulder 42
Chest 36.5
Waist 27.25
Abdomen 29.5
Hips 39.25
Thigh 23.5
Knee 13.5
Calf 15
Ankle 7.75
Arm 12 (relaxed)/12.5 (flexed)
Forearm 9.5
Wrist 5.75
W-H Ratio 0.69
BF% (Durnin-Womersley) 26.96%

=========================================
February 3, Day 28
=========================================

(Full size versions of the above photos can be viewed in my TT 2008 12-Week Transformation Contest gallery)

Age 33 (+1 year!)
Weight 144.2 (-1.6 lbs; I’m retaining water, though, and have had a low of 142.0 lbs for a loss of -3.8 lbs)
Neck 13
Shoulder 41.75 (-0.25)
Chest 35.0 (-1.5)
Waist 26.5 (-0.75)
Abdomen 28 (-1.5)
Hips 38.5 (-0.75)
Thigh 23.25 (-0.25)
Knee 13.5
Calf 14.75 (-0.25)
Ankle 7.75
Arm 12 (relaxed)/12.5 (flexed)
Forearm 9.5
Wrist 5.75
W-H Ratio 0.69
BF% (Durnin-Womersley) 23.45% (-3.51%)

I’ve had some progress over the past 4 weeks, but the changes aren’t dramatically visible yet. What’s not clear from the circumference measurements is the amount of flabbage I’ve lost from my abdomen. My suprailiac skinfold on 1/6/08 was 15mm. Today, it was 8.5mm! Tricep skinfolds have dropped from 13mm to 10mm, and bicep skinfolds are down from 6mm to 4mm even though my bicep circumference measurements (12.5″ flexed and 12″ relaxed) have not changed since Day 0, proof that I am losing the arm jiggle but regaining some of the arm muscle that went away during November and December. Yay!

Overall, I am just glad that everything feels firmer and less squishy now, and my strength and cardiovascular endurance levels are back to pre-holiday levels and then some as far as my legs are concerned. The inline skating seems to be boosting my hamstring and glute strength. Plyo X didn’t seem as dreadful this morning, and I’ve finally hit 200 lbs in BB squats after maxing out last year at 185 lbs.

My next scale weight milestone is 140 lbs (again…sigh), and I plan to get there by bumping up my strength training days to 4 per week, making sure I get in all of my interval sessions, and dialing in my nutrition a bit more.

My official program for the next 4 weeks:

Get Lean / Gain Mass (Weeks 5-6)
– M/T/TH/F: Lifting + Intervals (60 min)
– W/Sa: Yoga (30 min) + Medium intensity inline skate or other fun, non-interval physical activity (30 min)
– Nutrition: 40/30/30 c/p/f, 1350-1550 calories zigzag with one 2000 calorie high day

Ultimate TT Mass (Weeks 7-8)
– M/T/TH/F: Lifting + Intervals (60 min)
– W/Sa: Yoga (30 min) + Medium intensity inline skate or other fun, non-interval physical activity (30 min)
– Nutrition: 40/30/30 c/p/f, 1350-1550 calories zigzag with one 2000 calorie high day

====================
WORKOUT
====================
– Plyo X (30 min)
– Inline skating (30 min)
– Yoga (30 min)

====================
NUTRITION
====================
M1: 3 5″ Bisquick Light blueberry pancakes, 2 slices reduced fat bacon, 3 egg whites, 1 T. honey
M2: Chinese soup with 1.5 oz potato, 1 c. cabbage, 1/2 c. mushrooms
M3: 3 oz. chicken breast, 2/3 c. sauteed spinach, 2 T. ground beef and greens stir fry, 2 T. salsa, 1 corn tortilla, 1 tangerine
M4: 30 g Go Lean Crunch cereal, 1 T. Fiber One cereal, 1 T. raisins, 1/2 c. 1% cottage cheese
M5: 3/4 oz. toasted walnuts, 1/2 c. 1% milk, 1/2 scoop protein powder, 1/2 T. cocoa powder
M6: 3 egg whites/1 whole egg, 1 c. asparagus veggie mix, 1 tangerine

3 thoughts on “2/3/08 Log: 4-Week TT Progress Photos and Stats

  1. Great Job!! I like your abs.

    I was wondering if you could give me the actual Durnin/Womersley equation you used to test your body fat %. Thanks

Leave a Reply

Your email address will not be published. Required fields are marked *

*
To prove you're a person (not a spam script), type the security word shown in the picture. Click on the picture to hear an audio file of the word.
Click to hear an audio file of the anti-spam word