Monday, July 30, 2007

Day Fourteen: 2nd Weigh-In: Long-Term Results

I did my second weigh-in today. I am at 184.5 lbs and 18.5% bodyfat. That is 150.5 lbs of lean mass and 34 lbs of fat mass. I did not lose any muscle this week and lost 1.5 lbs of bodyfat, which is more or less on target. The fact that this was a 50% volume week probably helped: I'm guessing I will lose too much again next week, and if so, I will add one block (15 blocks) and see how that goes.

I fanatically track my body composition: there have been a lot of fluctuations over the last 5 years, but I am within a few pounds of being both the strongest and leanest I have been in over a decade. Recapturing the limit strength I had at the end of the strength program at 30 lbs less bodyweight is going to be a struggle: I had a 300 lb squat, 400 lb deadlift, 165 lb press and 245 bench. I'm much happier with my performance now, however.

I think it is helpful to focus on the journey of fitness as a 3-5 year endeavor to reach peak fitness. Above is a picture of me in Jan. 2005 in Tulum, Mexico at a bodyweight of 210, and 35% bodyfat. Ouch! For some perspective that means that if I reach my goal of 169 lbs and 9% bodyfat I will have lost 56 lbs of bodyfat: Fight Club anyone? The good news is that I have lost 40 lbs of bodyfat since then, while putting on 15 lbs of muscle.
  • July 2003: 178 lbs, 17% bodyfat, 147 lean
  • Jan 1, 2005: 210 lbs 36% bodyfat, 137 lean (worst shape ever, bodpod measurement)
  • Jan 1, 2006: 210 lbs, 29% bodyfat, 150 lean (started CrossFit)
  • November 2: 2006: 181.5 lbs 18% bodyfat, 148 lean (first cert)
  • Feb 24, 2007: 194 lbs, 20% bodyfat, 154 lean (end of strength program)
  • April 15 , 2007: 200 lbs, 24% bodyfat
  • July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  • July 17 2007: 190 lbs, 20% bodyfat, 151 lean
  • July 23: 186 lbs, 19% bodyfat, 150.5 lean
  • July 30: 184.5 lbs, 18.5% bodyfat, 150.5 lean
At this rate it would take me 10 weeks to be at 9% bodyfat with no loss of muscle mass, which would make me the leanest and strongest I have ever been.

8AM Nectar Bar, 1.5 oz beef jerky = 3 blocks

Noon 1 Cup Milk, 3 oz Chicken Leg, 3 cups broccoli, 1 egg = 5 blocks

4PM Cup 2% Greek Yogurt, 1/2 apple, six almonds, sprinkle sesame seeds = 2 blocks of deliciousness!

10PM 5 oz ground turkey, 2 oz sausage, 1 cup zucchini, 1 cup green beans, 1/2 tomato, 2/5 cup mashed yam = 5 blocks

One block over today.


Amy said...

Nice synopsis of your progress, Max. Cant wait to see how it goes in the next 10 weeks. Consider sending your story to Men's Health Mag...they love those kind of personal success stories, especially the long term plans that work. I kind of got hooked on that one a while back b/c I love the humor, but overall it is an accessible magazine that I recommend for all types of people (usually my patients) looking to get healthier b/c it doesnt promote any fads or fancies and it focuses on real people. I want to hear your tricks on learning the M.u's. Keep up the strong work!

tbonmisfit said...

How is your knee doing?

Tim Rickards said...

14 blocks. Damn.

Maximus Lewin said...

My knee is better, probably largely due to decreased bodyweight and the zone. I have been taking joint health pills (probably snake oil) and fish oil capsules (good stuff).