Body Composition Previous, Current, Difference
Height – 66.5”, 66.5”, 0
Total Bodyweight – 162.2lbs, 1528.8lbs, - 3.4lbs
Body Fat – 13.0 - 14%, 12.1 -12.8%, - 0.2 – 1.9%
Hydration Levels –60.1%, 60.6%, 0.5%
Visceral Fat – 2, 2, 2
Lean Muscle Mass – 139.8 lbs-141.4lbs, 138. 5 - 139.8lbs, 0-1.6lbs
Bone Weight - 6.8 lbs, 6.8 lbs, 0
Metabolic Age –14, 14, 0
Body Measurements Previous, Current, Difference
Neck – 14.1” / 36cm, 14.1” / 36cm, 0
Shoulders – 48” / 122cm, 48.3/ 122.5, +0.3” / 0.5cm
Chest – 41.3” / 104cm, 40”/ 101.5cm, - 1.3” / 2.5cm
Bicep R. - 13.8” / 35.5cm, 13.8” / 35.5cm, 0”
Bicep L. –13.2” / 33.5cm, 13.4” / 34cm, +0.2” / 0.5cm
Forearm R. –12” / 30.5 cm, 12.4” / 31.1 cm, +0.4”/ 1.1cm
Forearm L. –12” / 30.5 cm, 12.2” / 31 cm, +0.2” / 1cm
Wrist R & L. –6.5” / 16.5cm, 6.5” / 16.5cm, 0
Abs at Navel –32” / 81cm, 30.5” / 77.5cm, 1.5” / 3.5cm
Hips at Iliac Crest - 35” / 89cm, 35” / 89cm, 0
Thigh R. –24.6” / 62 cm, 25” / 63.5cm, +0.6” / 1.5cm
Thigh L. –24.0” / 61cm, 24.7” / 62.5cm, +0.7” / 1.5cm
Calf R. – 15” / 38 cm, 14.7” / 37.5 cm, -0.3” / 0.5cm
Calf L – 14.8” / 37cm, 14.5” / 36.5cm,-0.3” / 0.5cm
Total Improvement - 1”
Now these measurements are interesting. I’m not hugely concerned about the muscle loss. Hell week was structured so as to induce catabolism, muscle wastage, and over training, so as to produce a hyper adaptive response next week. These figures confirm that I pushed too hard and that some muscle has been lost. When the figures were taken I was by no means recovered from any of the previous workouts. It’s interesting to note that the scales also indicate my percentage body fat has increased, though the actual pounds of fat have decreased. This is because of a lower percentage muscle tissue.
Upon photographic inspection there is still noticeable improvement, though my muscle does appear quite flat, a mixture of over training and poor dietary choices this week and fluid uptake are to blame.
Over the course of the next three weeks I will be cutting my calories by 300 a day, taken form carb and fat sources. Protein will remain the same. This may hamper the muscle building progress of next week, but will certainly facilitate increased fat burning as I add in my additional cardio. The goal is to be down to around 9% within by the end of the next three weeks, while maintaining my current muscle mass or even adding a few pounds. I’m not far off my ideal measurements, only a few inches to add to the chest and 1 on the biceps and I’ll be quite happy. As it stands I’m delighted at the drop of the inch from my waist line. Its emphasized the wider shoulders so much more and now provide an incredibly athletic taper towards my hips its all one lovely lean curve inwards no oblique fat insight, no love handles just perfect.
On a quick diversion – I just wanted to mention this as I find it kinda cool. One of the funny things about body fat percentage – you don’t actually have to lose fat to lower it. If you increase your muscle mass your body ratio will change and lower the percentage body fat as a result, though you may not have physically lost any fat. Hmm, gives me an idea for an article.
Day 1 Week 4 - Workout Shoulders.
Superset 1Internal Dumbbell Rotation; 22 (x12), 27.5 (x10), 22 (x8.)Twisting Dumbbell Military Press; 22 (x12), 27.5 (x10), 22 (x8.)
Superset 2Rear Cable Lateral Raise; 8.25 (x12), 8.25 (x10), 8.25(x8.)Cross Cable Lateral Raise; 5.5 (x12), 5.5 (x10), 5.5 (x8.)
Superset 3Dumbbell Shrug; 55 (x12), 66(x10), 66 (x8.)Arnold Presses; 17.6 (x12), 22 (x10), 22 (x8.)
All lifts are in lbs
Cardio – 6.00am; Brisk Walk 60 minutes HR Avg, 128bpm 8.00pm; High Intensity Jog – 45 Minutes, HR from 119-190 cycled every 5 minutes.
Notes and impressions
My lord was that satisfying. Some new exercises and more importantly lovely long 3 minute rest periods between Supersets that let me soak in the pain. MMmmm…All in all I was quite pleased with this. Shoulders felt tight, but more importantly my flipping chest was nearly ripping through my top. I’ve either gotten bigger since I measured myself, a distinct possibility, or my clothes have suddenly shrunk. Interesting…..
On a dietary note I’ve now restricted myself to 2,464 kcal diet in a 25% Protein, 37.5% fat, carb breakdown.
Huge problem getting in fat. Never though I’d say that. By the end of that day had taken in an excess of 55kcal. Shame on me.
It’s great to be doing cardio again. Seeing the sun rise, the world wake and knowing I’ve already achieved one of my goals before anyone else is coherent does make me feel real good. (Arrogant and egotistical, but fulfilling). It’s funny cause I don’t think I’m the only one. I passed by an early morning jogger, our eyes meet briefly and there seemed to be a shared affirmation, “thank god not everyone does this, it would ruin the view”.
On days like this I wake up and feel I own the world. That I have only to reach out to touch the tops of the trees and simply can breathe in all the power of the rising sun.
Wow – first update over a week. I am sooooo behind in these –sorry. I’m up to my eyeballs in work. In the past 2 weeks I have started my second clinic and I’ve already started booking out. I’ve taken on another 2 cooperate clients for a very specific form of training, and I’m the only instructor qualified to teach it in this county, and its eating in to my schedule. I haven’t updated the website in a few week’s. I have 159 online clients requiring supervision, and I have three articles and two interviews and a book review to be handed in for the Irish Times, Irish Independent and Irish Fighter Magazine for next week.
It’s all about time management and if it’s a question of posting about fitness or actually training I’m going to go training. I figure you all get that.
A good friend mentioned I was looking stressed the other day, and it’s not just because she looks so incredibly beautiful that my eyes started to burn and it hurts to gaze upon such beauty.. Surprisingly it isn’t from all the work above – it’s because of this workout program – it’s too bloody inefficient! I feel like I’m wasting my time, it’s so slow and monotonous. Sure I’m getting bigger and losing body fat but I know 60 different ways of doing that in less that a 100th of the time this is taking. Agagagaaahahahahg rant over!
Anyways I’m on an active recovery cycle so my workouts are identical to last weeks. Lame. ;-(