Day 28 – X Stretch – Phase 1 Complete!

WOOHOO Phase I complete!, Wow what a ride this has been so far. Well lets get right in to it, I am excited.

Again I chose to stretch, it was great to do so. I am slowly starting to get a bit more flexible, still having some issues with torso twists due to still having some fat LOL. Also still can’t do camel nor heroes back, but working on it.

Well lets get to what is important for today which is weight, measurements and pictures!

Weight:

	Day 1	Day 21	Day 28
Age	36.0	36.0	36.0
Height	69.0	69.0	69.0
Weight	207.4	199.2	198.4
Body Fat %	33.4%	28.9%	27.0%
Lean Body Mass	138.1	141.6	144.8
Fat Body Mass	69.3	57.6	53.6
Body Surface Area (BSA)	2.1	19.5	19.5
Body Mass Index (BMI)	30.6	29.4	29.3

Alright so again I placed Day 1, last week’s and today’s weight. So comparing last week to this week. I lost 0.8 visible lbs or what you can see at the scale. Looking at my body fat %, I lost 1.9% more of body fat, so I lost 4lbs of fat and as you can see I gained 3.2lbs of beautiful lean body mass LOL. That is awesome.

And for those who are wondering: I lost 9lbs that you can see on the scale. I lost 6.4% body fat, making me loose 15.7lbs of fat and gaining 6.7lbs of lean body mass. YEAH!!! AWESOME!!

Measurements:

Date	Day 1	Day 21	Day 28
Neck	18	17.5	17.25
Shoulder	17	16.5	15
Chest	45.5	45	45
Waist	44	42.25	42
Abdomen	44	43.25	43
Hips	41	40.5	40
Thigh	23.5	24	23.75
Knee	14.5	14.5	14.5
Calf	15	15	14.5
Ankle	9	9	9
Arm	13.5	13.75	13
Forearm	11	11	10
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.043209877	1.05

Again placed Day1, last week and today for comparison.

Again slowly loosing inches and half inches here and there. I seem to have lost in my arms and legs a bit besides my abdominal area. I think to make it shore I will say that most important here is since day 1 I have lost 2” of waist, 1” of abdomen and 1” on my hips.

Alright lets take a look at a couple of pictures, just click on them to enlarge and see the ugly me in larger version if you dare LOL and yes damn it I know I am hairy LMAO!

First thing you can tell here is well I am still fat LOL, but it has gone down, YAY!!, Even my face is a bit thinner. I did not smile on purpose, I wanted to compare my face as well, if I smiled the face gets wider LOL. But you can tell the waist is down a bit.

Again here we can see my face thinner and the belly not as Buddha LOL. YAY! And my arms seem a but thinner too.

  Here you can see a bit of muscle in the arms, a wee bit of definition on the back (mid section), and the waist that has gone down, even the shorts seem to be following off me LOL. Hmm and my butt seems to have gotten smaller too LMAO!

And here you can see the entire set:

 

Alright, I am very excited about this, it is not the same thing to loose weight and not gain muscle, which is what you get with a diet only. Also consider this, I am not following the diet, I am just watching what I eat, I research when I have time about nutrition and try to apply it as I go, nothing scheduled or measured, even tho I have cut down my portion intake. Also I have not been using Whey Protein as I have not been able to afford it as of yet, just been drinking non-fat chocolate milk, which as far as I research, lots of people seem to use it. So these results have been a bit watching what I eat and the rest pure exercise.

My plan so far for Phase II. I plan to bring it even more, whenever I manage to get some extra cash I will start Whey Protein Isolate. And I need some more dumbbells. Also I placed a new goal in my head that will make me bring it even more, I want a six pack, and I plan to work as hard as I need to, I just have to watch that I don’t over do it and hurt myself, also plan to not use escalators and elevators, well the only elevator I will use will be the one from home, don’t think I can do 10 floors with books and stuff, at least not yet LOL.

Alright so Phase II tomorrow starts with a new workout, Chest, Shoulders & Triceps + Ab Ripper X, Yes I have missed Ab Ripper X.

Thank you for your time and motivational support:

Mike

PS: Please feel free to comment and tell me what you think.