LL Cool J Platinum Workout Week 11 Stats

7/7/09 Measurements (Difference from Week 6 stats in parentheses)

Age: 34 (still)
Height: 5’6” (same)
Weight: 146.6 (-2.6 lb)
BF%: 24.7% Averaged from 27.2% (Tanita body fat scale); 22.2% (Omron handheld)
Chest: 35.0” (same)
Waist: 27.25” (-1.25”)
Hip: 38.88” (-0.12”)
Thigh: 23.5” (-0.50”)
Calf: 14.88” (-0.12”)
Shoulder: 42” (+0.50”)
Arm: 12.13” (-0.37”)

Lean mass: 110.39 lbs (+0.28 lb)
Fat mass: 36.21 lbs (-2.88 lb)

From the online BF calculator:

Body Mass Index: 23.7 kg/m2
Waist-to-Height ratio: 0.41
Percent Body Fat: 25.5%
Lean Body Mass: 109.2 lb

Your weight is in the normal range.
You do not need to lose weight.
Minimum caloric requirements: 1855 Calories per day
Your diet should contain at least 76 grams of protein per day.

Summary: Not much change in the last week due to the decreased exercise intensity of Active Rest week and the random foods from the 4th of July weekend (I am pretty sure I am still retaining water), but I admit that I need to clean up the food more for this phase of the program. I need to average a loss of 1 lb per week over the next 12 weeks to reach my body fat percentage goal of 18% (approximately 134-136 lbs) before we head out on our two week Mediterranean cruise.

According to my Weight Loss Spreadsheet, I need to keep calories between 1579 – 1763 per day to reach my goal in 83 days. I think my intake has been close to that, but my meals could stand some more standardization and cleaning up. I’m going to shoot for the lower end of that range on non-lifting days and the full 1750-1770 on lifting days. The addition of a 200 calorie post-workout shake on lifting days should take care of the extra calories.

I am currently in the “Gold” or hypertrophy phase of the LL Cool J program. I finished up 4 weeks (Silver phase) of strength workouts the week before last and then took a scheduled week of Active Rest for week 10 where I primarily stuck to the Gold’s Gym Cardio Workout boxing, Forza, and push-ups. I love this program so far and have managed not to tweak anything in the scheduled workouts. The cardio portion is finally picking up and calories are coming down at the same time. I expect to see an increase in the rate of fat loss from this point on as the focus shifts to hypertrophy and fat loss in the final Platinum phase.

For the time being, though, I’ve really enjoyed eating enough to support my workouts and allow strength gains in nearly all of my lifts while gradually bringing my body fat down. LL and his trainer apparently know their stuff. 🙂

LLCJ W11D3: Sea bass love

Our anniversary dinner last night was great! I have to count it as a cheat meal due to the presence of Ben & Jerry’s Cherry Garcia and Coffee Heath Bar Crunch ice cream at the end of the meal. DH made broiled Chilean sea bass (with a store-bought Asian fish marinade instead of using the miso glaze recipe since he couldn’t find any miso, but at least he seasoned it with something), garlic mashed potatoes, and an apple spring mix salad with Jamaican mojo dressing. Dessert was the aforementioned ice cream — one small scoop of each variety.

If it weren’t so hideously expensive at $20/pound, I think I could happily eat sea bass every day for the rest of my life.

Those of you familiar with our Total Money Makeover quest to be debt-free except for the house by October will be happy to read that DH paid for the meal ingredients by taking the contents of his pocket change piggy bank to a Coinstar machine and getting $72 back for all of the coinage.

We made it to the gym this morning and DH hopped on the elliptical while I did the scheduled LLCJ incline HIIT run for 20 minutes. I padded the workout with 15 minutes of GGCW boxing when I got home, unlocking more clothes for my avatar to buy in the virtual store, a new outfit for my trainer, and two new female trainers. Such geeky joy!

I will get in some yoga tonight to make it a solid 60 minutes of exercise for the day.

– HIIT Incline Run (2% incline; 3.5 mph for 60 seconds / 6-7.5 mph for 60 seconds; 20 min total)
– GGCW Advanced Ducking Combo (16 min)
– Yoga Conditioning for Athletes (250 min)

M1: 53g Kashi GLC, 1/2 c. light soy milk, 1 scoop protein powder, 1 c. light soy milk, 1/2 T. cocoa powder
M2: 5 oz. Creole seasoned sutchi filet, 1/3 c. (dry) oatmeal, 1/2 c. stir-fried water cress
M3: 1/2 oz. almonds, 1 apple
M4: 1 c. yogurt lassi
M5: 4 oz. roasted skinless chicken thigh, 3/4 c. peas, 3/4 c. stir-fried cabbage
M6: 2 eggs over easy, 1 c. five flavor eggplant stir fry