I was at the Basic Barbell Cert with Coach Rip this weekend. I ate like crazy at Mike M's sister Laura's wedding reception. Side note: Mike's new brother-in-law, Mike is awesome! I had maybe 30 blocks. The seminar was grueling! I really expected to have gained some fat, as I felt like I ate too much this week, but there is no question I gained muscle and lost fat. My bodyweight increased about 2 lbs and my waist size went down by 1/2 an inch. Totally awesome! Coach Rip reinforced what I thought about this: once you have built muscle it is amazingly easy to get it back fast, so I guess it won't be hard to gain lean mass until I get to 154 lbs of lean. I still badly suck at cleans (above), but rip like my Bench Press, I know it's not the "crossfitty-est" movement, but still...
- 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 14% bodyfat 146 lean
- October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
Noon Builder Bar + 1/4 oz almonds = 3 blocks + .5x fat
4PM 2 cups milk, 1/4 oz almonds = 2 blocks +.5x fat
5PM Detour Buzz Bar = 4 blocks (low carb)
9PM 6 oz chicken breast, 3/5 cup mashed yam, 1 cup brussel sprouts, Masala sauce = 5 blocks
Total Blocks = 18 +.5x fat (oops, meant to eat 17)
Workout:
Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups
Time: 14:28
Bike Ride 4 miles, flat, medium intensity, fixed gear
No comments:
Post a Comment