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Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Create a log of your progress so others can see how you are doing and keep you motivated

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 3rd, 2011, 2:15 pm


Apr 30
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Week 8 results [ weekly (total)]

Weight: 2.5 (25)
TI: 1.5 (17)
Chest: 0 (4.5)
BF% (calc): up 0.4% (%)
Fat loss (calc): 2.0 (7.2)
Muscle gain (calc): -3 (-2.7)

The changes here are given from last Friday since I was away from my scale on Saturday. Happy with the eeight loss, but since my waist measurement didn’t change, my calculated muscle mass went down and BF% went up. I don’t think that the BF% calcs have high accuracy (I use 3 calcs and the aggreement is +/- 2%).

Easter went well. I brought some chilli to my in laws and at it for many of the non cheat day meals. I was at my Friday weigh in weight by Tuesday, so my weight progression was pretty much normal.

This has been my touchest week for cravings, so I’m really looking forward to today.
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 7th, 2011, 5:24 am


Week 9 results [ weekly (total)]

Weight: 2 (27)
TI: 1.25 (18.25)
Chest: 0 (5)
BF% (calc): 0.7% (7.9%)
Fat loss (calc): 1.82 (24.15)
Muscle gain (calc): -0.18 (-2.84)

Happy with the progress on the scale an the tape. My lean muscle mass keeps going down according to the calcs. I find this hard to believe. With the protein drink in the morning, I’m eating about 20 g more protein than ever and I’m now doing 1 set of 100 KB swings Mon & Fri and I added another workout on wednesday.

Food wise, this was my worst week for cheating. I’ve done minor cheats before (1 chip, or patato wedge maybe 3-4 times in 8 weeks). Last Sunday I ate 3-4 mini-eggs and 1 small pb egg. Then Monday I had another 2 mini-eggs. I was undercontrol after that, but it’s been a bit of a fight for cravings over the last two weeks. I’m looking to endulge those cravings today.
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby hawkeyejw » May 10th, 2011, 1:29 pm


Just wanted to stop in and say congratulations on your progress! Great job sticking with it and I'm very happy to see that you're continuing to see nice, steady improvements. Keep it up!
hawkeyejw
 
Posts: 9
Joined: March 29th, 2011, 2:22 pm

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 14th, 2011, 6:44 am


Week 10 results [ weekly (total)]

Weight: 2.5 (29.5)
TI: 0.625 (18.9)
Chest: 0 (5)
BF% (calc): 0.7% (8.6%)
Fat loss (calc): 1.9 (26.1)
Muscle gain (calc): -0.6 (-3.4)

Another solid week. My mini-experiment this week was only having a protein shake for breakfast (26 g protein, 130 cal). I got back to my cheat day weight about a day early, and saw a decent loss (even with a small mid week cheat).

This week was a very social week at work. I was at two kick off celebrations to a new program and another conference. At both celebrations there were even waiters coming around asking if we wanted different apps (non of which were SCD of course). I was good for these meetings, but after a night of saying no I did have a couple chocolates after getting home. I feel like that cost me a day of losing weight, and I could have gone under 210 this week without it.

In an effort to counteract the muscle loss I’m seeing, I’ve also implemented one of the work out protocols from the book. Before I was doing 1 set x 100 2H Kettle bell swings 2x per week. This week I did that Monday and Friday with a set of 20 myotic crunches each time. Then on Wednesday 3 sets of both 15 declined dumb bell flys and 15 dumbell rows. We’ll see if it does anything different.

Off to binge!
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 14th, 2011, 6:46 am


Thanks Hawkeye. I'm suprized at how easy this program is to stick with, and how dramatic the results have been.

It's the first fitness program I've been on where I feel like I could sustain it for life (maybe with minor changes when I get to 12-15% BF)
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 23rd, 2011, 1:05 pm


Week 11 results [ weekly (total)]

Weight: 2.5 (32)
TI:1.6 (20.5)
Chest: 0.5 (5.5)
BF% (calc): 0.2% (8.8%)
Fat loss (calc): 0.8 (26.9)
Muscle gain (calc): -1.6 (-5.0)

These numbers are from Friday as I was away from my scale on Saturday. Weighing in early sucks because my brain goes into cheat mode a day early. I had my share of chocolate on Friday, so I tried to tone down my cheating on Saturday; I guess I'll see the results of that next week...

Another decent weight loss, but it seems like it was mostly muscle loss. I went a little too hard with my first chest work out last week, and skipped 2 kettle bell workouts because my chest was too sore. Got back on track on Friday (40 lbs, 1 set 110 reps). I'm thinking of purchasing an adjustable kettlebell set from Iron Woody. Anyone have experience with this product?

This has been my worst week for cheating (have I said this every week lately). I would say that I cheated on at least 4 of the 6 non-cheat days. I still saw results, but it looks like it was mostly muscle loss. I think that there are 2 reasons for the cheating:

(1) I'm getting close to what I think my "goal" is (~ 15% BF)
(2) I have been trying to have only a protein shake for breakfast for the last 2 weeks.

Re (1): It's sometime easy to "justify" cheating because I've been doing a fairly good job for the last couple months. It's even easier because I've still been seeing results while cheating. I'm trying to put together another whole week without cheating, but it hasn't happened in a couple of weeks. The last two weeks have been especially difficult because I've had a bunch of social activities both in and out of work.

Re (2): Switching to a fully "liquid" breakfast makes the mornings easier. Getting my daughter ready takes less time when I don't have to get up to cook a breakfast. I also have seen the cheat day weight come off faster when I am only having shakes for breakfast. BUT, since I starting doing this, I've also found that I've been cheating MUCH MORE than I did before, especially later in the week. This week, my plan is to keep going with a protein drink on Sunday and Monday mornings, then have a real SCD breakfast (with half a protein drink) for the rest of the week. Hopefully, this reduces my cheating.
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » May 28th, 2011, 4:53 am


Week 12 results [ weekly (total)]

Weight: 1 (33)
TI:0.5 (21)
Chest: 0 (5.5)
BF% (calc): 1.3% (10.1%)
Fat loss (calc): 3.0 (30)
Muscle gain (calc): 2 (3.0)

I'm very happy with the results this week.

Biggest change this week was breakfast. On Sunday / Monday I stayed with only a protein drink (whey + water). Then for Tuesday - Friday, I went with the drink plus an egg, egg whites, black beans and veggies. Cheat cravings went way down. I did have a social cheat on Monday night (had a friend from up California over and we went for ice cream), but other than that I was clean. This was my best SCD week in at least a month.

I didn't lose a huge amount of weight, but I was down 0.75" on my waist (some of those inches I got back on my arms). I think this result agrees with what other posters have said about bean intake. Reducing beans seems to reduce weight, but adding them back seems to reduce MORE fat, and help gain more muscle. I was also back on a full workout plan this week (Mon/Fri: kettlebell swing + myotic crunch, Wed: inclined fly + bent rows). This may help account for the muscle gain.

As a side note, I ordered Iron Woody adjustable kettle grips this week (see link below). I'm up to 110 reps with 40 lbs, and wanted to increase weight more than reps. I'll review the product when it comes in (but I'm in Canada, so I think it will be a while before they come in).

My goal today is to finally finish my Easter chocolate!
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » June 5th, 2011, 7:45 pm


Week 13 results [ weekly (total)]

Weight: 0 (33)
TI:0 (21)
Chest: 0 (5.5)
BF% (calc): 0% (10.1%)
Fat loss (calc): 0 (30)
Muscle gain (calc): 0 (3.0)

No change this week.

My "experiment" this week was simulated maintanence. I still ate SCD meals, but allowed myself to cheat whenever I wanted. I had a major cheat every day. Major cheats included PB and honey (on bread, in a spoon), and three blizard ice cream with peanut butter cups.

I still got down to my previous weight (my weigh in this week was on Friday, not Saturday).

This gives me confidence that when I stop my fat loss program, I should be able to maintain my weight by eating meals that are reasonably SCD friendly.
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » June 11th, 2011, 6:20 am


Week 14 results [ weekly (total)]

Weight: 0 (33)
TI:0.75 (21.75)
Chest: 0 (5.5)
BF% (calc): 1.0% (11.1%)
Fat loss (calc): 2.1 (32.1)
Muscle gain (calc): 2.1 (-0.9)

My "experiment" this week was a meatless machine.

Detailed information about this experiment can be found here:
viewtopic.php?f=5&t=1276
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

Re: Weekly Updates (M - 32: Start: 240 lbs (27% BF)

Postby Northern_Blitz » June 20th, 2011, 5:08 am


Week 15 results [ weekly (total)]

Weight: 2.5 (35.5)
TI:0.75 (22.5)
Chest: 0.25 (5.75)
BF% (calc): +0.3% (10.8%)
Fat loss (calc): -0.2 (39.9)
Muscle gain (calc): -2.7 (-3.6)

Good weight loss this week, but the measurements make the fat loss and BF% results look funny. In the results from last week, I saw a spike in weight that came between Friday to Saturday. But since my waist measurement changed, the calcs said I gained almost 2 lbs of muscle in one day. I think that skewed the results from last week which makes this week's body come results look wierd. Compared to 2 weeks ago, I'm down 0.7% BF and 2 lbs of fat.

Had a good week this week and enjoyed eating meat again. I had a cheat on Monday and Tuesday, but was clean the rest of the week. I didn't work out this week for 2 reasons: I've had a bit of numbness between my shoulderblades when I work out and (2) my elbow has been hurting. I'll take another week away from the iron and see how I feel. I think this explains the loss of muscle in the data.

Since I'm posting Monday, I can talk a bit about cheat day. I went relatively easy this week. Was driving out to see my cousin for a bridal shower. Didn't have any cheating until lunch (2 burgers - with buns, 1 sausage, 1 beer) then had a couple beers and some candies during the afternoon. For dinner I had smoked ribs, french fries, and salad followed by a half slice of strawberry rhubarb pie. I also had a 2" buttertart in the evening.

Sunday was 100% SCD, with no beans. I was at 207 (+2.5 from cheat day) on Monday morning.
32 Year Old Male
Start Date: Mar. 5, 2011
Initial Stats: 240 lbs ~ 27.5% BF
Current Stats: 197.5 lbs ~ 14% BF
Progress Log: http://www.4hbtalk.com/viewtopic.php?t=1068
Northern_Blitz
 
Posts: 189
Joined: April 8th, 2011, 9:39 am

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