Day 64.....Week 9 Summary!

Okay, now before I post my results, I just want to mention that I did not do cardio 4 times this week, and the eating plan got lost for a day, which is probably why I had 4 beers and some onion dip (with raw vegetables) one evening.....LOL! Now, I didn't miss any of my resistance training days and I did hit cardio week in a row, go up in 2x this week. My results are not quite as nice as I would have liked but considering that I fell off my plan (a little)......still not too bad.

I once again, for the 2nd week, go up in body weight. Not that I care, as long as my body fat doesn't increase, (which means I'm adding more muscle) I'm okay with that.

Although, I did go up slightly in body fat (could be due to water intake since that was down from last week) as you can see below:

Date Weight BF % Water %
      
13-Mar 195.5 13.4 60.6
14-Mar 193.9 13.2 60.8
15-Mar 194.1 13.3 60.8
16-Mar 193.2 12.6 61.4
17-Mar 193.4 13.9 60.2
18-Mar 193.7 12.5 61.6
19-Mar 194.4 13.5 60.3
    
Week 9 194 13.2% 60.9 

*Couldn't find my reading from the 12th, so I included today's reading.


19 Mar 07: Day 64

Today I had another great workout. I went up in weight and reps during every exercise! In fact I did 4 reps with a weight that was my 1 rep max (just 2 weeks ago) for dead lifts! That kind of improvement will really add muscle!

Things that I plan on changing this week.
Increase the intensity of my cardio sessions.

Other things I can work on:
Drink more water
Stick to eating plan (important that I don't miss meals and get enough protein).
Hit all 4 cardio sessions this week.

Since, it had warmed up a little last week (about 65 F), I was planning on doing some out door cardio, but......the weather has changed for the worst! So much so, that it actually snowed today! Will have to continue with the indoor cardio for now.

Day 57....Week 8 Summary!

Had another great back workout today, changed some things up a little, changed the order of 2 of my exercises, and replaced one exercise with another. The change was good and I really felt the difference after my workout! I also had a workout partner, a colleague from work, which motivated me to really push myself (using good form of course). I also went up 30 lbs on my 1 rep dead lift max, from last weeks effort!

12 Mar 07: Day 57

The good news is:
I lost body fat and went up in strength. I also continued to go up in weight, reps or both during almost every resistance training day. This time my body weight also went up, which hopefully means more muscle which will burn more calories during everything I do.

Below you can see my stats. Every day after I woke up and took my body fat measurement. As you can see the better I was hydrated, the lower my body fat percentage is (per the scale), so as you can see, accuracy, can be effected by hydration on an impedance measuring scale. So, I took the average of the week and summed it up, which put me at 12.6% on the athletic measurement.

Date Weight BF % Water %
05 Mär 195,1 11,4 62,7
06 Mär 195,6 12,8 61,2
07 Mär 194,3 12,3 61,8
08 Mär 195,6 12,9 61,1
09 Mär 191,6 13,2 60,9
10 Mär 193,6 12,3 61,7
11 Mär 191,4 13,2 60,9

Week 8 193,9 12,6 61,5

As you can see from the info below, I have lost body fat every week, but this week, my body weight went up. So, it appears I put on some new muscle.

Now, I'm not concerned with losing body weight (and you shouldn't be either, if you think so, re-read the Fat loss vs Weight loss article from Day 37), since I don't play a sport or do anything that requires me to be a lesser weight. My goal is to lose body fat and boost my metabolism and adding muscle will help do both.

I am not trying to become heavy either, because I think my ideal weight would be around 185lbs. I'm just focusing on losing as much body fat while keeping as much lean body mass, until I reach my goal. So, ideally, I would want to lose body fat and replace half of it with lean body mass.


Bw BF % Water %
Week 5 192,5 14 60,2
Week 6 192,4 13,5 60,6
Week 7 192,3 13,4 60,8
Week 8 193,9 12,6 61,5

Also, note that my Water % has gone up every week as well which can make it appear that I'm losing more body fat then actual. Since my water % can't go up forever ( eventually it will peak out) , I should get a truer indication of my Body fat %. Of course it might be that I am adding muscle which holds more water then fat and that is why my hydration levels are going up. Only time will tell.....next week results could be interesting.

Hope your progress continues.....until next time....Just get it done!

Day 49....Summary Week 7

Here is the workout summary and body fat stats for Week7

Once again, I lost body fat (although not as much) and went up in strength. I also continued to go up in weight, reps or both during almost every resistance training day.

Below you can see my stats. Every day after I woke up and took my body fat measurement and sometimes throughout the day (which I averaged). As you can see the better I was hydrated, the lower my body fat percentage is (per the scale), so as you can see, accuracy, can be effected by hydration on an impedance measuring scale. So, I took the average of the week and summed it up, which put me at 13.4% on (the athletic measurement) my impedance measuring scale.

Date Weight BF % Water %
26-Feb 193.5 13.2 60.8
27-Feb 193.8 14.6 59.6
28-Feb 192.9 13.1 61.1
1-Mar 192.8 13.7 60.4
2-Mar 189.4 14.1 60.1
3-Mar 192.4 11.6 62.7
4-Mar 191.4 13.2 60.9

Week 7 192.3lbs Body Fat 13.4% Water 60.8%

For week 8, I plan on paying closer attention to my eating plan

Somethings I need to improve:
1. I need to keep my food supply stocked.
I ran out of egg whites and spinach which caused me to change up my eating plan somewhat.

2. Need to regulate my sleeping and eating better on days off.
Also, ate more carbs and missed a meal or 2 on my off days (non work days) due to staying up and sleeping in late (went to bed at after 4am woke up at 11am).

Although, I didn't see a negative change in my exercise performance, I did seem to make less fat loss progress. Although, the scale said I improved, I think the lower body fat reading can be attributed to better hydration this time around.

Hope all is well with your fitness progress, until next time... Just get it done!

Day 42...Week 6 Summary

Worked my legs harder then ever on Sat. Went up only 10 lbs on my Squats but did 4 more reps the first set (compared to last week) and 3 more than the 7 rep range (required by my program) on the 2nd set! Cardio today consisted of 54 minutes (instead of the usual 45)! I was surfing the Internet while doing my cardio and the next thing I knew....I was done!

25 Feb 07: Day 42
The good news is another week done and I have continued to make progress!
I lost body fat and went up in strength. I also continued to go up in weight, reps or both during almost every resistance training day.

Every day after I woke up and took my body fat measurement and sometimes throughout the day (which I averaged). As you can see the better I was hydrated, the lower my body fat percentage is (per the scale), so as you can see, accuracy, can be effected by hydration on an impedance measuring scale. So, I took the average of the week and summed it up, which put me at 13.6% on the athletic measurement.

Date Weight BF % Water %
18.Feb 192,4 14,1 60
19.Feb 192,86 14,033 60
20.Feb 194,2 13,1 61,05
21.Feb 191,8 12,9 61,2
22.Feb 192,6 13,4 60,56
23.Feb 192,6 13,76 60,06
24.Feb 191,2 13,4 60,9
25.Feb 191,8 13,15 61,1
192,43 13,48 60,61

Week 6 192.4lbs Body Fat 13.5% Water 60.6%


Workout Summary
Date Duration Distance Cal Burned
18-Feb 45 Minutes 6.92km 409
19-Feb Back/ Bi Went up in weight!
20-Feb Played 1.5 hrs of Volleyball
21-Feb Took the day off!
22-Feb Chest/Delt/Tri Went up in weight!
23-Feb 45 Minutes 6.16km 571
24-Feb Leg/ Abs Went up in weight!
25-Feb 54 Minutes 8.76km 484

Day 35...Week 5 Summary

Here is the workout summary and body fat stats for Week5!

First, the things I need to work on:
Had problems getting the proper amount of rest, most nights consisted of less than 5 hours sleep. Towards the end of the week, I slacked a little on my nutrition plan, and ate more simple carbs before my workouts then I should have, also have been short on my protein intake for the last 3 days. Will work on posting a log (on future summaries) of my weekly meal plan; if I get enough requests for it.

The good news is:
I didn't miss a cardio workout and went up in weight, reps or both for every resistance training day.

Below you can see my stats. Every day after I woke up and took my body fat measurement. As you can see the better I was hydrated, the lower my body fat percentage is (per the scale), so as you can see, accuracy, can be effected by hydration on an impedance measuring scale. So, I took the average of the week and summed it up, which put me at 14% on the athletic measurement.

Date Weight BF % Water %
11-Feb 192.2 14.2 60
12-Feb 192.3 12.87 61.07
13-Feb 192.77 13 60.75
14-Feb 193.4 14.3 59.9
15-Feb 192.4 14.4 59.8
16-Feb 192 15.1 59.1
17-Feb 192.7 13.69 60.5
average 192.53 13.93 60.16

Week 5 192.5lbs Body Fat 14% Water 60.2%


Workout Summary
Date Duration Distance Cal Burned
11-Feb 45 Minutes 6.97km 405
12-Feb Back/ Bi Went up in weight!
13-Feb 45 Minutes 5.34km 412
14-Feb Chest/Delt/Tri Went up in weight!
15-Feb 45 Minutes 7.60km 406
16-Feb Leg/ Abs Went up in weight!
17-Feb 45 Minutes 7.24km 406

Day 28......Week 4 Summary

Finished up week 4 in prime fashion.

3 days of resistance training, 4 days of cardio (2 30min HIIT and 2 45min low intensity "fat burning" sessions). Another 45 minutes of low intensity cardio on my cross trainer. A great piece of equipment but will have to sell it when I leave here, since it's 220v.


Now some people might say that this may be too much cardio to build muscle and normally I would agree, but since my metabolism no longer works correctly, I am doing what ever it takes to continue with my fat loss, if this doesn't' work and I start to lose muscle I'll cut back on the cardio, as long as I keep my calorie and protein intake high enough, I should be able to maintain or add muscle and continue to burn body fat. We'll see what happens.

11 Feb 07: Day 28
Not much to add today, had a real easy day, started it off with 45 minutes, low Resistance, keeping my heart rate below 115 during the cardio session. Burned 405 cal @ 6.97km distance.

Oh, I almost forgot, I picked up a body fat scale. So, now I'll be checking my body fat and weight in the morning when I get up. Because the scale fluctuates so much from day to day, I'll be averaging the readings for the week and posting them on Sundays. This mornings reading was: 192.5lbs @ 14.2% with 60% water (it's supposed to read hydration levels too, with ideal levels being between 50%-70%).

Day 19...Week 3 Summary

2 Feb 07: Day 19
Had a pretty good week so far. Played some indoor volleyball Wednesday night (2 hours of cardio!), felt pretty good, and didn't have any problems with my knees (something that was bothering me last volleyball season). Went to bed late that night as well as really stressed my legs (the day after my heavy leg day, oops), but had a good time and didn't injure myself.

Had a fantastic workout Thursday (my light upper body workout), really destroyed my medial and rear delts!

This morning, I didn't want to get out of bed! My body was really worn down. I still had to do my light leg day (today), which I did , but couldn't put as much as I wanted into it! I got my workout done (and went up in weight from last weeks workout), but also had to cut my 1o minute cardio warm up in half to save my energy.

So, to sum it up:

Great workout week, but lack of sleep and recovery caused me to feel like skipping today's workout. Instead of calling it a day, and heading home, I stuck it out, cut my cardio warm up in half, and rested longer between sets, but in the end.... I GOT IT DONE! Tonight, I'll be going to bed earlier, so my body can start repairing and rebuilding itself.

Day 14.....2 week summary

28 Jan 07: Day 14
Although, no major change in pics, still made some great progress! Added some new exercises and removed some, Weight lifting routine is now dialed in! Have all the supplements I need. Didn't have my fish oil caps and super food supp the first week and half. Got more sleep.

Couldn't get my body fat checked at my local wellness center this past week. May have to start monitoring body fat at home with my calipers.

Things to improve or change:
Missed too much cardio; may add some to my morning routine (20 minutes)
Need to cut out some cheese from my nutrition plan unless it's fat free mozzarella
Stop snacking on extra carbs at night when letting my dog out
Become more thorough with nutrition log
Read Affirmation daily x2 (morning & night) to help stay committed to my goal