Alright so today ends Week 11 that means I have 2 weeks left, WOW AMAZING!!! I am so excited!! Well today I got home and instead of doing X Stretch right away I did some ab work. I will mention that 2 days ago for $7 I purchased an Ab Roller, some people love to call it the wheal of pain LOL, I tested it when I purchased it and yesterday I did a couple of rolls as well, but today I made proper research to maximize the exercise without hurting myself, I did 3 reps of 10 rolls, and man you can REALY feel it; plus I did some side ab exercises with dumbbells, with just about 20min of workout, my abs were tight and burning LOL after that I did X stretch.
I will also say that this week was an awesome week, I worked out like mad! so we shall see what the results are…
X Stretch:
I will say this, if you workout your abs and get them pumped and then do different things you can tell what actually works on your abs because every time your abs are used they hurt LOL, so I will say this, workout your abs and then do sun salutations, especially downward dog and tell me what you feel, it feels good though.
Well stretching was good, as usual but again that is not why we are here today is it LOL, ok ok ok so lets get to it…
Weight:
| Day 1 | Day 70 | Day 77 | |
| Weight | 207.4 | 181.2 | 179.8 |
| Body Fat % | 33.4% | 23.5% | 22.2% |
| Lean Body Mass | 138.1 | 138.6 | 139.9 |
| Fat Body Mass | 69.3 | 42.6 | 39.9 |
| Body Surface Area (BSA) | 2.1 | 18.6 | 18.6 |
| Body Mass Index (BMI) | 30.6 | 26.8 | 26.5 |
This week I lost 1.4lbs visible on the scale. Looking at the body fat %, I lost 1.3% which means I lost 2.7lbs of fat and gained 1.3lbs of lean body muscle mass, which is awesome, but something did not add up, I worked out so hard and last week I nearly lost 5lbs. First I purchased batteries for my scale, the body fat percentage was all over the place for a bit, then it went back to 22.2%.
I have a caliper, and last week when I tried it, it said I had 22% body fat, which was close to the 23.5, considering the chart I was looking at had no decimals. Then I noticed that the excel sheet I am using has a calculator for the caliper, so I researched online how to use it properly, watched some videos and went for it.
This is what the chart looks like, as you can see because the skin fold you grab can be a bit different each time, it can vary, in order to get closer to accuracy you need to do it 3 times. It then takes an average of the 3 measurements and gives you your body fat%. Just in case these measurements are in millimeters.
| | REPEAT | ||||
| SITE | 1 | 2 | 3 | Average | BF |
| Chest | 19 | 20 | 18 | 19.0 | 19.82% |
| Abdomen | 25 | 31 | 31 | 29.0 | |
| Thigh | 18 | 16 | 18 | 17.3 |
So it says my body fat % is 19.82, which makes sense since I worked out so hard. But lets see the weight chart again with the info from the caliper instead…
| Day 1 | Day 70 | Day 77 | |
| Weight | 207.4 | 181.2 | 179.8 |
| Body Fat % | 33.4% | 22% | 19.8% |
| Lean Body Mass | 138.1 | 141.3 | 144.2 |
| Fat Body Mass | 69.3 | 39.9 | 35.6 |
| Body Surface Area (BSA) | 2.1 | 18.6 | 18.6 |
| Body Mass Index (BMI) | 30.6 | 26.8 | 26.5 |
Ok so on Day 70 (last week), I adjusted it to what the caliper told me last week: 22%, and put that data in, and compared it to today's caliper’s results.
So as per the caliper I lost 4.3lbs of fat, now this makes a lot of sense, same thing as last week, which I also worked out so hard for and gained 2.9lbs of muscle, again it makes sense.
The other reason it makes sense is because A) my pictures, B) My measurements bellow and C) the caliper measurements, all show that I am mostly fat on my tummy, not my arms and legs, therefore the percentage of body fat can’t be higher, and I am sure it is a bit hard for the machine to see that, even though it had been pretty close so far till now LOL.
I will say I am so EXCITED, YEAH BRING IT!!!
Measurements:
| Start | Week 11 | Week 12 | |
| Date | Day 1 | Day 70 | Day 77 |
| Neck | 18 | 16.25 | 16 |
| Shoulder | 17 | 15 | 15 |
| Chest | 45.5 | 43.5 | 43 |
| Waist | 44 | 38.5 | 38 |
| Abdomen | 44 | 40.5 | 40 |
| Hips | 41 | 38.5 | 38 |
| Thigh | 23.5 | 23 | 22.5 |
| Knee | 14.5 | 14.5 | 14.5 |
| Calf | 15 | 14.5 | 14 |
| Ankle | 9 | 8.75 | 8.5 |
| Arm | 13.5 | 12 | 12 |
| Forearm | 11 | 11.25 | 11 |
| Wrist | 7.5 | 7 | 7 |
| Waist-Hip Ratio | 1.073170732 | 1 | 1 |
As you can see I lost from everywhere this time, I know all that hard work had to pay off, and this alone proves that the caliper is telling the truth, WOOHOO!!
Tomorrow I have Chest, Shoulders & Triceps + Ab Ripper X, I also will be going to the cottage for the day to help put in a dock, so I will be working out in the evening after tomorrow since I am off work for a while, I will be trying to do extra workout, possibly will look in to running, I want to give it my all for the last 2 weeks, I want my 90 days to be amazing, not that it isn’t already, but I really really want to bring it, so I will work harder, so please make sure to keep coming back because if it has been good, it will be getting better OH YEAH!! :o)
Thank you for your time:
Mike
No comments:
Post a Comment