Day 103: 12th weigh-in, Improved Power Output

I did my 12th weigh-in today. I have gained back a touch more lean mass and lost a very small amount of bodyfat. The results are not as impressive as I had hoped: Possibly the Oyster Race and the two 10Ks last week were not conducive to muscle building. I am way stronger & fitter though. In addition I have gained back a little bit of fat since last week, so I'm guessing 20 blocks +1x fat is too much unless the work volume is enormous. For this last week of attempted mass gain, I'm cutting back to 19 blocks +.5x fat and measuring everything carefully. Next week will be back to the diet. I plan to lose 9 lbs of fat in six weeks, and stay strong eating 16 blocks of very clean food. That should put me close to 10% bodyfat.


The picture, above, shows, clockwise:

Sep 2005, 196 lbs 30% bodyfat
August 2007, 179 lbs 18% bodyfat
September 2007, 168 lbs 15% bodyfat
October 2007, 171 lbs, 14% bodyfat

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
• September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
• September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  
• September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  
• September 24th, 2007 169.5 at 15% bodyfat 144 lean
• October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
• October 8th, 2007 169.2 lbs 14.5% bodyfat 146 lean
• October 23, 2007 171.0 lbs, 14% bodyfat 147 lbs lean
  

Sep 23, 2007: 169.5: 15% bodyfat; 144 lean

Waist 35.5
Hips 35.5
Measurement at bellybutton 36.25
Chest 41.5
Bicep 14.5
Thigh 21.5

Oct 23, 2007: 171: 14% bodyfat; 147 lean

Waist 34
Hips 35.25
Measurement at bellybutton 35
Chest 40
Bicep 14.5
Thigh 22

Coincidently the same workout I did on September 26th came up today "Lynne". Excellent improvement.

Workout:
"Lynne" 9-26-07
Bench 10/8/6/5/5/4 =39
Pull-Up 19/15/13/13/13 = 72
Total = 111

Workout:
"Lynne" 10-23-07
Bench 14/10/9/7/7= 47
Pull-Up 28/15/20/20/20= 103
Total = 150

8AM 3/8 cup steel cut oats, 2 turkey sausage patties, 2 eggs, pat butter = 4 blocks +1x fat

Noon 5 oz steak, 1 package Tasty Bites Kashmir Spinach (recommended), 3/8 cup mashed yam =5 blocks +1x fat

4PM Subway Double Meat Steak Sandwich = 5 blocks +2x fat

9PM Wasabi Burrito = 5 blocks (low protein) +1x fat

Block Target = 19 blocks +.5x fat

Total Blocks = 19 blocks +1.5x fat (oops)

Bonus: this guy might have too much time on his hands!