Fourth weigh-in after a week of an average of 15 blocks. I arrested the muscle loss somewhat with this scheme, but I still lost .4 lbs of muscle (as opposed to an unacceptable full pound last week). I did lose another 1.6 lbs of fat mass, for a total of 12.5 lbs of fat mass since July 8. The next week will be at 15 blocks and 1/2 volume on the workouts. I am considering taking it to 16 blocks and making every third week a 1/2 volume week, but we will see how this week goes first. It is possible that the three "hero" workouts in a row would tend to be muscle-wasting without an extra high-calorie diet anyway. It was brutal, but my performance on all three was high, so I am not in retrograde performance or overtraining as of yet.
- 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
At this rate I will be at about 13% bodyfat at a bodyweight of 169 lbs with 147 lbs of lean mass in four weeks, which is not bad, but still well off of my goal of 9% bodyfat. From that point if I could lose another four pounds of fat mass while gaining back 3 lbs of muscle I would be at 9% bodyfat with 150 lbs of lean mass. This could probably be done in another four weeks, at perhaps 17 blocks, with an emphasis on strength-building.
9AM 2 cups broccoli, 1/2 apple, 4.5 oz ground turkey, leftover carne asada with touch rice/beans, 2 chicken wings, 1/2 apple, 1/3 tbsp. butter, small corn tortilla = 5 blocks
12PM ISS OH YEAH! Bar (recommended, get it at GNC) = 3 blocks
3PM 1 serving Greek Yogurt, 1/2 cup cherries, 1/2 oz almonds = 2 blocks
8PM Balance Bar = 2 blocks
10PM 8 oz Greek Yogurt, 1 cup berries, 1/2 oz almonds, 1.5 cups broccoli, one egg, bit of onion, 1/2 tablespoon of olive oil = 3 blocks + touch extra fat
15 blocks
Workout 5x3 front squats working up to 150 lbs (1/2 volume week)
4 comments:
Nice work. How do you factor in the weight of your bones?
Bones count as lean mass, organs, muscle, blood, everything except fat mass is lean mass.
Max, you using that scale to figure out your body fat?
Let me know what you're planning for strength building. I might want to get on that bandwagon. I could use some more muscle mass.
Yep, bioelectric impedance measuring scale.
Strength building for me and you would be a bit different at this point, however I do plan to do a modified (better) strength program in the near future.
Post a Comment