RCR W3D3: 143 Pounds…Then and Now

So this is me at 143 pounds…In both pictures.

MaggieAt143lbs

What a difference body fat percentage makes, eh?

I was almost 27% body fat in the picture on the left, and I’m closer to 21% on the right. It’s not about the scale weight, it’s about what’s happening underneath the skin and how that is affecting your shape and volume.

It always takes me three weeks of clean eating and steady workouts to start seeing changes on the scale, but I usually start to see and feel changes in my body before then:

  • sports bras and undies don’t cut in as much
  • pants ride lower on my hips
  • pant legs are looser
  • top two abs start showing
  • biceps and quads feel harder under the skin and fat
  • face looks leaner
  • tummy looks flatter from the side
  • belt needs to be tightened up another notch or two

So keep the faith and press on with your program if you notice any of the above signs of progress… even if the scale seems to be stuck on the same three digits. Do some nutritional housecleaning if you haven’t been at least 90% compliant with your diet and make sure you are getting in all of your workouts. Between PMS week, TOM week, and TOM recovery week, we women really only have ONE week per month during which we are NOT somehow affected by water retention. That’s why I always give a program at least 4 weeks of consistent effort before I start to make changes.

And yes, it’s true: 8 lbs of muscle (the amount of lean mass I have put on since the 2004 picture) DOES take up less space than 8 lbs of fat.

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TODAY’S EATS
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1. Green Pre-workout smoothie (1 c. light soy milk, 3/4 scoop protein powder, 1 handful raw spinach, 1/2 nectarine, 1/2 banana, 4 ice cubes)
2. 3 egg white omelette with 1/3 c. French cut green beans, 60g oats and raisins, 5 pieces chili radish
3. 1/6 chicken pot pie with veggies, 1 c. green beans, 1/2 c. natural apple sauce
4. 10 almonds, 20 g raisins, 1/2 peach
5. 6 oz. sauteed tofu, 1/2 peach, 1 t. chili paste, 5 baby carrots, 2 T. raisins
6. 3.5 oz. beef in broth with 1 c. daikon radish and 2/3 c. green beans

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

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TODAY’S WORKOUT
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* RCR Circuit B-1 (55 min)
* PDB walk (15 min)
* YF Flexibility (15 min)

RCR W1D7: Week 1 Measurements and Photos

Week 1 Measurements
(Starting measurements in parentheses; CHANGES indicated in BOLD)

Height: 5’6″
Weight: 143.6 lbs (146.4 lbs)
BMI: 23.2 (23.7)

BF% (7-Site Skinfold): 16.62% (17.68%)
BF% (Omron): 21.8% (23.0%)
BF% (Tanita scale): 27.2% (26.3%)
BF% (AVERAGE): 21.8% (22.3%)

Neck: 12.75″ (12.75″)
Chest: 35.75″ (36″)
Waist: 26.25″ (26.5″)
Waist – 2″ below belly button: 31.5″ (31.5″)
Hips: 38.75″ (39″)
Thigh: 23.5″ (23.5″)
Calf: 14 7/8″ (15″)
Bicep: 11 7/8″ relaxed / 12.5″ flexed (11 7/8″ relaxed / 12 5/8″ flexed)
Shoulders: 41.5″ (41.75″)

Week 1 Review
So after one week, I have lost almost 3 pounds of scale weight (some of this definitely water weight as this was TOM week and I tend to add about 2 lbs of bloat during those times) and some fractions of inches here and there as well as a wee bit of body fat. I was not afflicted with DOMS performing the workouts, and I have slept pretty well, though I need to get my butt into bed earlier so I have time to do all of my exercises in the morning instead of splitting my cardio sessions up or trying to squeeze them in at night.

Nutrition has been nice and tight this week, which played a big part in my progress. Overall, I feel very good–I’m not starving though my calories fall between 1450-1650 per day, my energy levels are good, and I’m not completely wiped out by my workouts though I am burning a fair number of calories and feeling challenged.

Psychologically, I’m in a good place with my diet; I am committed to keeping it clean until I reach my ultimate goal of 130 lbs (which my Weight Loss Calculator spreadsheet says will be my scale weight target if I want to be at 15% body fat). I like to be at 17-18%, which is maintainable in the long run for me without going nuts with low calories or hours of cardio, but I want to get down to 15% just to have more of a buffer for the holidays and my birthday in January. I know myself well enough to admit that I’ll get lazy for a few weeks here and there throughout the year, so I’d rather have some wiggle room built into my goal so I never wind up looking TOO puffy if I gain 5 lbs.

I don’t feel like too many of these small changes in inches are obvious yet in my photos, but my side view does show a slight decrease in my waist thickness. I plan to take pictures in the same swimsuit and poses every Sunday throughout this challenge and add to my side by side comparison pics as I go along. I figure this will give the best visual record of my changes AND keep me from going nuts on the weekends with my scheduled cheat meals. 😉

(And no, I didn’t suddenly lose my spray tan or anything. I took my starting pics indoors, and the yellowish incandescent lighting gave me a fako tanned look that the natural outdoor lighting in today’s pics does not. I will be sticking with natural lighting for the rest of the contest. I should be seeing some abs again soon, and I’ve found that camera flash tends to make them disappear.)

Front - Week 0 and 1 ComparisonSide - Week 0 and 1 ComparisonBack - Week 0 and 1 Comparison

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TODAY’S EATS
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1. 60 g oats and raisins, 3 egg whites scrambled with 1/4 c. mashed cauliflower
2. 2 oz. Oriental sesame chicken breast strips, 1 c. leftover Pei Wei tofu, veggie, and brown rice stir-fry
3. 10 almonds, 20 g raisins
4. Potluck @ our last Financial Peace University session (1 potsticker and an 8″ plate loaded up with salsa, hummus, eggplant dip, 1 c. raw veggies, 3/4 c. fruit, 1/4 c. glazed pecans, and a 2″x2″ flat bread thingie with veggies on top)
5. 5 pork, leek, and veggie potstickers (~40 calories each) with 1 t. Szechuan chili paste
6. 1 scoop protein, 1/2 c. light soy milk

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

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TODAY’S WORKOUT
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* YF Flexibility (45 min)

Six Long Weeks of Pink Dumbbells, Oh My!

No workout today; I am reviewing the exercises from the Red Carpet Ready program so I’ll be ready for tomorrow. Up until Friday I was still wavering on whether I’d join the RCR 6-Week contest since my training preferences and physique goals are so different from Val’s program, but based on a purely objective analysis of the photos I took Friday morning, I really need to burn off the surface fat over my muscles at this point and see what I actually have already, not attempt to put on more while I’m still (for me) so annoyingly fluffypants. Let’s be honest–it’s not nearly as fun to watch yourself shoulder press 27.5 lb dumbbells when all of your muscles are obscured by a 1/2″ layer of fat. I believe that RCR’s circuit-style workouts might just do the trick, and I’m curious to see if the program really can lean out someone with my body type–not just firm up a naturally skinny ectomorph–in just six weeks. I don’t actually care if I get a longer, lighter look or not after 6 weeks; I am 100% focused on body fat reduction. From prior experience, I know that is the real key for me.

So me and my little blue (not really pink, sorry!) 5 lb paperweight dumbbells and adjustable Powerblocks will indeed be taking on this challenge. I will do my best not to sneak my weights upward too often, but I’m going to complete the Hundred Push Ups challenge no matter what. I have three more weeks to go on it, and I’m already up to 70 reps. I refuse to give up on it when I’m so close to hitting 100! And lest you all fear that the effective Muscle & Fitness Hers program will be forgotten, don’t worry–I am going to pick it up right where I left off in Month 2 right after the RCR challenge ends on November 3.

I don’t actually have the Valslide or Valband needed for some of the exercises in the RCR program, but I think I can make do with my lightest green resistance tube tied into a 24″ circumference loop and (How frugally ghetto is this?) some plastic grocery bags over my shoes in lieu of the Valslides until I have a chance to get the real deals. 😉

Food has been pretty decent today though not as clean as it tends to be on weekdays. I might actually be under my target because I’ve been so busy. My friend Colleen came over today at 10 to do a trial once a month shopping and cooking session–a sort of DIY Dream Dinners experiment with healthier recipes and ingredient choices. We each brought $25 to spend on ingredients, and after checking for the best deals on protein sources in the grocery flyers and browsing through the Don’t Panic, Dinner’s in the Freezer cookbook, we decided to go with three different chicken entrees based on the super duper $1.49/lb boneless, skinless chicken breast deal at Albertsons.

For $25 apiece, we each made:

(2) 9″ Chicken Pot Pies (8 total servings)
(4) 4-serving bags of Cranberry Chicken (16 total servings)
(4) 4-serving bags of Oriental Sesame Chicken Strips (16 total servings)

Altogether it was around $0.63 per serving, which I think is pretty darn good for lean protein portions fancier than the basic nuked chicken breast. We would still have to add a carb and a veggie to the cranberry and Oriental chicken, but that stuff is a lot faster and cheaper to prep.

Assuming 30 days per month and two servings needed per day per person (lunch and dinner), DH and I would need 120 servings each month, or three times the amount we made up today.

I figure that would be $75 for those entrees, and then we’d only have to buy veggies, fruits, oats, grains, eggs, and a few incidentals on our weekly grocery trips–maybe $20 per week.

Right now I’m just waiting for a whole chicken to finish roasting and my first chicken pot pie (ever!) to finish baking. My weekly batch of 21 steam boiled eggs is already chilling in the fridge. I am sticking to my resolve to cut out dairy and wheat as much as possible in my diet, too, so I’ll need to come up with some alternatives to two of the snacks I’ve been relying on for the past month: WW turkey and pepper jack pita and 1/2 c. cottage cheese with fruit or cocoa powder. I did place an order on Friday for 5 lbs of Dymatize Elite whey in Rich Chocolate (the BEST tasting protein I’ve ever found when mixed with just water, and trust me, I’ve tried a LOT of them due to my lactose intolerance and sensitivity to artificial ingredients and flavorings) from Bodybuilding.com, and according to FedEx, it should be waiting for me at the office tomorrow. If my imagination fails me, I can always go with the old Fruit + Whey combo on Monday.

Oh, and my Internet has been repaired at last! The cable guy gave us a new modem (which the last one should have done), and now things are zipping along quite speedily. No more lost posts due to random connection drops!

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TODAY’S EATS
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M1: 2 slices turkey bacon, 3 white/1 whole egg scramble, 2 buttermilk pancakes, 1/2 T. honey
M2: 1.5 c. shrimp and veggie rice noodle stir-fry
M3: Fiber One Bar
M4: 4 oz. lean sirloin, 1 T. ketchup, 3/4 c. shrimp and veggie rice noodles
M5: 12 almonds, 2 t. raisins, 1 c. light soy milk
M6: 2 boiled eggs, 1 egg white

M&F W3D5: Chest/Shoulder/Tricep Workout (Month 1)

For the next three days, I’ll be posting the exact workouts I am doing for the first 4 weeks of the Muscle and Fitness Hers 12-Week Makeover program I am using through November. The program is a three-day training split with a fourth day devoted to cardio only. As of this post, I am starting the fifth round of this four-day sequence and have my weights up to a decent level again.

Today’s workout consisted of the following:

PART EXERCISE SETS REPS WEIGHT
CHEST Bench Press  5* 8-10 105 lbs x 8
Dbell Bench Press 3 8-10 35 lbs x 8
SHOULDERS Arnold Press 5* 8-10 25 lbs x 8
Dbell Lat Raise 3 8-10 15 lbs x 10
TRICEPS Lying French Press 5* 8-10 20 lbs x 8
Triceps Pressdown 3 8-10 80 lbs x 10

* Includes 2 warm up sets at 50% and 75% of final weight lifted plus 3 working sets.

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TODAY’S EATS
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1. 60g raisins and oats, 1/2 c. spinach, 3 eggs, 1 whole egg, 1 T. ketchup
2. 3 oz. chicken breast, 1 c. mixed veggies, 1 large nectarine
3. 1/2 T. cocoa, 1/2 c. 1% cottage cheese, 1 packet Splenda
4. 2 oz. chicken wing, 1/2 c. mixed veggies
5. 3 oz. chicken leg, 1 c. mixed veggies, 1 small apple
6. ~1 c. Thai chicken and beef with veggie stir fry, 1 c. rice, 1 summer roll

Water: 16 cups
Supplements: multivitamin, calcium 600+D

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TODAY’S WORKOUT
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* Chest/Shoulders/Triceps (60 min)
* HHA Total Body Burn (40 min)

My defection to The New Rules of Lifting

I have a confession to make.

After getting through stages 1 and 2 of the New Rules of Lifting for Women and even posting a spreadsheet for the program last month, I have officially jumped ship and am doing the original New Rules of Lifting workouts as part of a 12-week workout group I organized at work.

After the January-April competitive fat loss challenge that my team won earlier this year, I felt like most of the participants had fallen into a slump. While some people maintained their results and their new healthy lifestyles, a lot of others reverted back to their old ways and gained back most of the weight. In my opinion, the ones who gave up even before the challenge was over largely did so because they didn’t have a real plan of attack for their workouts and meals. And due to the competitive “Us versus Them” nature of the challenge, teams weren’t really going out of their way to share workout programs and dieting tips, you know?

I was left with a feeling of internal conflict at the end because, while I liked winning my share of the prize pot with my team because we legitimately worked harder as a group than any of the other teams, as a fitness blogger whose main purpose in writing is to provide effective exercise and nutrition information and resources to others I really felt awful that so many of my co-workers didn’t reach their goals due to a lack of knowledge.

That’s why I’m putting the NROLFW on hold and organizing a “workout-a-long” group at the office. The new group challenge is non-competitive, and it pretty much consists of one basic idea: every participant will use either the New Rules of Lifting (original book) or the free bodyweight Turbulence Training workout manual as their exercise program for the next 12 weeks. That’s just 3 required workouts per week for 12 weeks. Dieting is optional, but resources (recipes, basic healthy meal plan tutorials, etc.) will be provided to anyone who wants it. The guys and gals who want to lose more fat can throw in more interval cardio sessions if they like. The ones who want to put on mass can skip them. Everyone using the NROL will do 3 weeks of the Break-In workout, then individuals can split off and perform the level 1 or level 2 workouts best suited to their goals: Fat Loss, Hypertrophy, or Strength. The home workout group will be using the TT 12-week bodyweight manual exclusively.

My own plan is to complete the 3 weeks of the break-in program, then follow up with Fat Loss II and Fat Loss III.

We are already on the final week of the break-in workouts, so the fun stuff should start next week. 😀

3/5/08 Log: TT Challenge 8 Week Stats

Week 0 2 4 8 12 Change
1/6/08 1/20/08 2/3/08 3/2/08 3/30/08  
Age 32 33 33 33 +1 year
Weight (lbs) 145.8 142.8 142.0 141.0 -4.80 lb
Neck 13″ 13″ 13" 12.75" -0.25"
Shoulder 42″ 41.5″ 41.75" 42" 0"
Chest 36.5″ 35″ 35" 34.5" -2.00"
Waist 27.25″ 27″ 26.5" 26" -1.25"
Abdomen 29.5″ 29.25″ 28" 27.5" -2.00"
Hip 39.25″ 38.75″ 38.5" 38" -1.25"
Thigh 23.5″ 23.5″ 23.25" 23" -0.5"
Knee 13.5″ 13.5″ 13.5" 13.5" 0"
Calf 15″ 15″ 14.75" 14.5" -0.5"
Ankle 7.75″ 7.75″ 7.75" 7.75" 0"
Bicep 12″ 12″ 12" 12" 0"
Forearm 9.5″ 9.5″ 9.5" 9.5" 0"
Wrist 5.75″ 5.75″ 5.75" 5.75" 0"
W-H Ratio 0.69 0.70 0.69 0.68
SF-Thigh (mm) 15 14 12.5 12 -3 mm
SF-Tricep (mm) 13 10 10 10 -3 mm
SF-Subscapular
(mm)
11 12 12.5 12 +1 mm
SF-Suprailiac
(mm)
15 10.25 10 9.5 -5.5 mm
SF-Bicep (mm) 6 4 4.5 4 -2 mm
BF% Omron 24.9% 23.8% 21.8% 20.4% -4.5%
BF% Navy 25.95% 24.95%
BF% Durnin-
Womersley
26.96% 24.51%

As you can see from the table above, I have been slowly but surely making progress in my spring cut. Of course it would be nice to see more dramatic numbers, but I console myself with the fact that although I have lost 2″ in both my chest and waist, my shoulder and relaxed bicep measurements are unchanged and my strength is still increasing steadily, which indicates that I am not losing any lean mass from my upper body on this program. I am nursing the hopeful dream that I may actually NOT have Skeletor’s bony chest when I reach 17% body fat this time around.

W00T!

I didn’t have time to take pics due to yesterday’s late night at work, but I’ll get some up by Sunday.

Diet and workouts were both 100% yesterday, but sleep was a bit on the low end at only 6 hours. I attempted to do my run intervals outside this morning, but my lower back just wasn’t having any of it. I had to stop after only 6 minutes and take a rain check on the workout. I’ll be doing today’s workouts after work (when my body and back in particular should be warmed up) at the gym and at home, then hitting the sack with something exceptionally boring to knock me out — like the final Harry Potter novel, upon which I had previously given up around page 118 due to its gratuitous surplus of words combined with a noticeable shortage of action.

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WORKOUT
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– Interval Run (20 min)
– Incline Walk (10 min)
– Hip Hop Abs Total Body Burn (40 min)

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NUTRITION
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M1: 2 whole egg/3 egg white omelette with 1/2 c. mixed veggies
M2: 1/2 c. light soy milk, 3/4 scoop protein powder, 1/2 T. cocoa powder, 3/4 oz. walnuts
M3: 1 c. chicken and veggie in red sauce stir fry, 1 double-size granola chocolate chip protein cookie
M4: 1/2 c. light soy milk, 3/4 scoop protein powder, 1/2 T. cocoa powder, 1 T. Naturally More ANPB
M5: 1.5 c. chicken and veggie in red sauce, 3/4 oz. walnuts
M6: 1 scoop protein powder, 1/2 T. Naturally More ANPB

Supplements: 1 multivitamin, 1 vitamin C, 1 vitamin D + 500 mg Calcium, 6 fish oil caps

3/3/08 Log: 4 Weeks of TT left!

141.0 lbs, 20.4% bf according to the Omron at work.

I am confident that I am actually in the 140.x range, but yesterday was pancake breakfast day with DH, and we also went out to Bahama Breeze for dinner with his mother. I ordered the Red Pepper grilled chicken breast with crispy yucca and veggies, which wasn’t that bad, especially since I only ate half of it, but I also had some of the after-dinner Publix mint choco chip ice cream and coffee with half and half, which WAS bad since it totally bloated me up with lactose. Blargh. No more ice cream or dairy creamer for the next 5 weeks. It’s not worth the recovery time.

Besides, I only really like Breyer’s ice cream anyway.

I didn’t quite make it up at 6 AM for my workout, but I was at the gym by 7 AM, and got everything in. I started the TT Mass Fusion program today with a heavy chest and back workout. I have decided to flip flop the order of the sets a bit in this workout to get in BB bench and wide-grip seated rows first instead of in the third non-competing superset so I can push more weight. I know I can go heavier with dumbbells–probably up to 50 pounders–but not without a spotter to help me get them up into position.

The best part about being back at the gym was looking over to the left and seeing two regular-size guys (e.g. not super skinny or unfit looking) doing many of the same exercises that I was…using 5-10 pounds LESS weight in each hand. I LOVE that.

I also found out why they moved my precious squat racks into the dim, unventilated corner and fenced off 1/4 of the weight room floor: my Planet Fitness now has a Curves-style “PF Express” 30-minute workout circuit set up over there. I saw three people use the area this morning, and I admit to being a bit curious. I might explore it myself this Saturday after my intervals on the treadmill. I didn’t really look at the shiny new purple and yellow machines, so I don’t know if they are real cable/weight equipment or those lame hydraulic ones used at Curves. There ARE some nice 1.5′ – 2′ tall boxes set up there that would rock for step ups, elevated pushups, and box jumps, though.

Anyway, I did 16 minutes of bike sprints after the weights, then went home and hit 30 minutes of HHA Fat Burning Cardio. And now I am all set for workouts for the day and can just chill when I get home tonight…

Oh wait. Never mind. I just remembered that I am working late tonight until at least 9 PM.

I guess I will just be passing out when I get home, with no chill time prior to getting my zzzzzzz’s.

I’m officially only 4 weeks out from completing this challenge, and after some experimentation with the 4-day splits in the Get Lean, Gain Mass and TT Ultimate Mass programs as my work, gardening, and social schedule have gotten busier, I’ve decided to go back to a 3-day TT program to allow for more interval work and shorter workouts on Tues/Thurs/Sat. There’s also the issue of nutrition–I’m going to be carb cycling for the next 28 days, and weightlifting gives me such raging carb hungries that I’ll blow my 90% compliance within 2 days if I try to stick with 4 days of lifting. 🙂

I have Week 8 stats and will take pics tomorrow morning to post. Despite taking a full week and a half off and only hitting workouts about 75% last week, I still lost some girth in various spots and strength levels are actually BETTER than before. I guess there IS something to be said for giving the body a rest while still eating clean.

4-week plan for the final 28 days of my challenge:

Program: TT 8-Week Mass Fusion (Weeks 1-4)
Nutrition: Swolegenix

MON: Mass Fusion Workout A + Bike Intervals
TUE: Run Intervals + my choice light activity (30 min of yoga, Yourself Fitness, Hip Hop Abs, Forza, or skate)
WED: Mass Fusion Workout B + Bike Intervals
THU: Run Intervals + my choice light activity (30 min)
FRI: Mass Fusion Workout C + Bike Intervals
SAT: Run Intervals + my choice light activity (30 min)
SUN: Rest

And most of my team is still kicking ASS in the office fitness challenge!

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WORKOUT
====================
– Mass Fusion Workout A
C1) Bench Press (3×6 @ 105, 110, 110 lbs)
C2) Wide-grip Seated Row (3×6 @ 97.5, 97.5, 105 lbs)
B1) DB Incline Press (2×8 @ 35, 40 lbs)
B2) DB Fly (2×10 @ 20 lbs)
A1) DB Flat Press (3×6 @ 40, 45 lbs)
A2) DB Row (3×6 @ 35, 40 lbs)

– Bike Intervals (16 min, Level 15-16 hard/Level 8 recovery)

– Hip Hop Abs Fat Burning Cardio (30 min)

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NUTRITION
====================
M1: Granola chocolate chip cookie (PWO)
M2: 30g oats, 30g raisins, 1/2 c. veggies, 3 oz. marinated chicken breast
M3: 2 corn tortillas, 3 T. salsa, 3 oz. chicken breast, 1/2 oz. part-skim mozzarella
M4: 1 scoop protein, 3/4 oz. walnuts
M5: 3.5 oz. marinated chicken breast, 1 c. veggies, 3/4 oz. walnuts
M6: 1 scoop protein, 1 T. Naturally More ANPB with flax seed and flax oil

Supplements: 1 multivitamin, 1 vitamin C, 1 vitamin D + 500 mg Calcium, 6 fish oil caps

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.

🙂

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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