Day 70 – X Stretch, Weight & Measurements

I arrived home around 5:30pm and I had my mind set to quickly do my X Stretch then weigh my self and take measurements but something made me take the Ab Ripper X DVD and popped it in first LMAO! So I did Ab Ripper X, and I thought to myself, well they say there is no rest for the wicked LOL :o)

Right after Ab Ripper, I popped in X Stretch and went for the stretches.

I am starting to feel more flexible in some areas, which is fantastic. I still seem to have issues with camel, and still working on getting lower with back hero. I took it a bit easy on the hamstring stretches today because I think I hurt myself a bit on Yoga day by using the yoga block for a bit to extend the stretch, so I want to make sure whatever it was has time to heal before I try to stretch myself further. However I can still grab my heal :o)

OK lets talk about what today is all about; weight and measurements.

Weight:

	Day 1	Day 63	Day 70
Weight	207.4	185.6	181.2
Body Fat %	33.4%	23.8%	23.5%
Lean Body Mass	138.1	141.4	138.6
Fat Body Mass	69.3	44.2	42.6
Body Surface Area (BSA)	2.1	18.9	18.6
Body Mass Index (BMI)	30.6	27.4	26.8

First thing I will mention is that I think I need to change the batteries on my scale. It gave me all sorts of numbers at first for Body Fat % and at one point it turned off in the middle, because I know it is electronic I weigh myself 3 to 4 times to make sure the numbers are as accurate as I can get, 95% of the time they don’t change, sometimes the number goes up and down a couple of times and I use the one that was repeated the most, this is for the body fat %. Remember it uses an electric current to measure the body fat. So it if does not have enough power it will not measure it correctly. So I suspected that last week and I purchased a caliper, I am still trying to learn this correctly, but when I used the caliper last week I got 24% body fat, now there is no decimal points in the chart that comes with it, and my scale said my body fat was 23.8%, so I figured it was pretty accurate result, except rounded off.

Today as you can see I got 23.5% but the caliper gave me today 22% So I am not sure if that is 22.4 rounded off or I am not doing it right, so I will purchase new batteries and we shall do this again next week, but for now I will use the higher body fat %, (by the way it does not really affect the weight on the scale, as that does not require large amounts of power, weight did not fluctuate, it was consistent.)

So this week I lost 4.4lbs visible on scale, YEAH BABY all those awesome workouts were more than worth it. Looking at body fat, I lost .3%, which means I lost 1.6lbs of fat and I lost 2.8lbs of lean body mass. If I pay attention to the caliper I loose more fat than lean body mass, but again I am not sure if I did it correctly.

Measurements:

	Start	Week 9	Week 10
Date	Day 1	Day 63	Day 70
Neck	18	16.25	16.25
Shoulder	17	15	15
Chest	45.5	44.5	43.5
Waist	44	39	38.5
Abdomen	44	40.75	40.5
Hips	41	38.75	38.5
Thigh	23.5	23.25	23
Knee	14.5	14.5	14.5
Calf	15	14.5	14.5
Ankle	9	8.75	8.75
Arm	13.5	12	12
Forearm	11	11	11.25
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.00645161	1

So again I lost inches around my chest, waist, abdomen, hips and thighs. The forearm went up .25”, it could either be muscle or just swollen from soreness.

This was a very good week for sure, I am very happy, my goal when I started was to go down to 175lbs to account for muscle, it seems I may go down further if I keep this up, apparently my ideal weight should be 160lbs, but I don’t think that takes muscle in to consideration.  Either way I am not gaining lots of muscle as I am not using any whey protein and don’t have heavy weights. But that will come.

So I have 3 weeks left and tomorrow begins Week 11 with Chest & Back + Ab Ripper X.

Thank you for your time:

Mike