RCR W3D7: Week 3 Progress Report

Week 3 Measurements
(Starting measurements in parentheses; CHANGES since last week indicated in BOLD)

Height: 5’6″
Weight: 144.0 lbs (146.4 lbs)
BMI: 23.2 (23.7)

BF% (7-Site Skinfold): 15.7% (17.68%)
BF% (Omron): 21.2% (23.0%)
BF% (Tanita scale): 25.4% (26.3%)
BF% (AVERAGE): 20.7% (22.3%)

Neck: 12.5″ (12.75″)
Chest: 35″ (36″)
Waist: 26″ (26.5″)
Waist – 2″ below belly button: 31″ (31.5″)
Hips: 38.25″ (39″)
Thigh: 23.25″ (23.5″)
Calf: 14.75″ (15″)
Bicep: 11.75″ relaxed / 12.5″ flexed (11 7/8″ relaxed / 12 5/8″ flexed)
Shoulders: 41.25″ (41.75″)

RCR Week 3 Comparison (Front)
RCR Week 3 Comparison (Side)
RCR Week 3 Comparison (Back)

(Click for full size view in gallery)

Week 3 Review

The scale went up by a pound at my weigh-in this Sunday, but since my body fat has dropped and neck, muffin-top, AND THIGH (at last!) measurements are all down, I am not going to worry about it. (Coincidentally, Sunday is also the start of PMS week for me.) I’m pretty sure that I am retaining some water due to the foods eaten on Saturday and PMS.

In Week 3 I did not do as much machine-based, middle-intensity cardio as I did in the first two weeks of the program after my baseline RCR interval runs. I opted to go with more Yourself Fitness cardio and flexibility sessions vs. the usual recumbent bike for variety and convenience, but I think that the YF workouts just don’t work me as hard. The same goes for the one HIIT run that I replaced with bike sprints–not as effective.

The RCR circuits themselves have gotten a little too easy after 3 weeks even with my modifications and increased weights. I had noticed the calorie burn dropping with each successive workout, so I know I had adapted to them. Fortunately, I’m due to change up my workouts for weeks 4-6 Monday, so that should self-correct soon enough.

One thing I do plan to work on is getting the workouts completed in the morning as much as possible. I believe that doing so (circuits and HIIT) raises my metabolism for the entire day and increases total calories burned at rest. Conversely, when I work out at night I have trouble falling asleep (which messes up my morning workouts!) and the pumped up heart rate and body temperature are wasted because my body goes into hibernation mode.

I do plan on making those modifications I posted about earlier this week going forward:

  • Stay with 6 meals per day, but switch over to Val’s exact meal plan options and keep my menu pretty much the same for a week at a time for consistency.
  • Eliminate my full cheat meal per week and do two portion-controlled cheat items instead.
  • ONE heavier shoulder day per week to make sure I don’t wind up with bony Skeletor shoulders. :tongue_smilie:
  • On HIIT days, I will do 10-15 minutes of stationary bike and 15-20 minutes of steady-state running after my intervals.
  • On RCR Circuit days, I will add in 30 minutes of moderate, non-running cardio: inline skating, elliptical, incline walking. No more use of video or YF workouts in lieu of these sessions. Those home options are NOT optimal for fat loss in my case.
  • Complete workouts in the MORNING to boost metabolism during waking hours.
  • Continue working on flexibility with two 30-minute yoga or YF Flexibility sessions a week.

1. 3 egg whites, 1/4 c. mashed cauliflower, 60g oatmeal and raisins
2. 10 almonds, 20 g raisins
3. 4 oz. Oriental sesame chicken, 3 oz. baked sweet potato fries, 1/2 c. green beans
4. 1.5 c. Honey Bunches of Oats cereal (Cheat item), 1/2 c. light soy milk
5. 4 oz. Hi Fi(ber) Fish sticks pan-sauteed in olive oil, 3 c. side salad with spinach, 1/2 apple, and lettuce, 1 T. light Asian sesame dressing, 1/2 c. veggie fried brown rice
6. 2 Chocolate protein fudgsicles, 1/2 oz. walnuts

Water: 16 cups
Supplements: multivitamin, calcium 600+D, 6 fish oil capsules

* YF Flexibility (30 min)

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