RCR W4D7: Week 4 Stats and Photos

I think I did pretty well this week since PMS officially ended (no more random carb cravings at 8 pm). I stayed true to my diet, got in all of my workouts (even when I had to do them after a 13 hour day at work), consumed 5-8 servings of fruits and veggies daily, and averaged 7 hours of sleep per night. Water intake was between 12-18 cups per day. Hey, it’s not exciting, but it works. 😛

Other factors at work:

  • switched over to the RCR Weeks 4-6 workouts
  • modified diet slightly with lower carb choices on cardio days and higher carb choices on circuit days (still using Val’s RCR mix and match meal options)
  • added 30 minutes of moderate activity to circuit days
  • took out the home video workout option for my bonus cardio on interval days and stuck with “real” cardio – skate, bike, incline walk, elliptical, etc.

I have gone down in body fat percentage again, and scale weight dropped by 2.2 lbs since my last (bloated) weigh-in of 144.0. My waist, hip, thighs, chest, and lower abdomen all showed noticeable decreases, which is great, but I’m not as thrilled with the loss of shoulder circumference. It’s a good thing that I am putting in a heavy shoulder day for the rest of this contest! From my photos, I’d say that most of the girth is coming off from my side view. I just look less thick in profile now. My back view is starting to lean out slightly, but there is still quite a ways to go before my upper back and lower body look lean again. On the front–my quads are coming back into view and my suprailiac and abdominal skinfolds are decreasing weekly, which gives me hope that the abs will emerge in another two weeks.

I do think I have a very good chance of reaching my 138 pound goal by the end of this challenge if I keep on doing what I’ve been doing. The body fat % goal is VERY close already.

RCR W4D7 - FrontRCR W4D7 - SideRCR W4D7 - Back

Week 4 Measurements
(Starting measurements in parentheses; CHANGES indicated in BOLD)

Height: 5’6″
Weight: 141.8 lbs (146.4 lbs)
BMI: 22.9 (23.7)

BF% (7-Site Skinfold): 15.19% (17.68%)
BF% (Omron): 20.8% (23.0%)
BF% (Tanita scale): 24.5% (26.3%)
BF% (AVERAGE): 20.2% (22.3%)

Neck: 12.5″ (12.75″)
Chest: 34.5″ (36″)
Waist: 25.75″ (26.5″)
Waist – 2″ below belly button: 30.5″ (31.5″)
Hips: 37.75″ (39″)
Thigh: 23″ (23.5″)
Calf: 14.75″ (15″)
Bicep: 11.75″ relaxed / 12 3/8″ flexed (11 7/8″ relaxed / 12 5/8″ flexed)
Shoulders: 41″ (41.75″)

1. 15g walnuts, 20g raisins
2. Company potluck turkey fry lunch
3. (Optional) 1/2 Green protein shake: 1 c. light cranberry raspberry juice (40 cal/cup), 1 scoop protein powder, 3 baby carrots, 1/2 c. frozen spinach, 1 banana, 1/4 c. frozen cranberries


* Outdoor HIIT Run (BFL-style; 30 min)
* Outdoor Walk/Jog (30 min)
* Yoga (30 min)

One thought on “RCR W4D7: Week 4 Stats and Photos

  1. Congratulations on your results. Your pictures look great (I totally wish I had your thighs! I wouldn’t want to have a legpress contest anytime soon!), and I appreciate the motivation I get from your blog.

    One thing I wanted to point out is that you always seem to look better on your before pictures than your after – and I think it’s because of your lighting. Like above – some of your befores look better because you come across tan and with better skintone, even if you’ve gained the results you want in your after pictures. Maybe I’m just being a photosnob…anyhow great job!

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