Current Stats and Pics, M2 over!

Well, I lost track of days and overshot my deadline by a little bit, but to be honest, my physique hasn't changed all that much in the last couple weeks as I've stopped my "bulk" diet.

The final numbers for my Mission 2 are as follows:

Weight: 143.3 (+8.1 from 135.2) lbs

BF pinches:
Suprailiac: 10 (+0 from 10 mm)
Chest: 7 (+0 from 7 mm)
Abdomen: 14 (+0 from 14 mm)
Thigh: 11 (+0 from 11 mm)

Bodyfat %:
AccuMeausure 1 site (suprailiac): 11.6% (+0 from 11.6%
Jackson/Pollock 3 site (chest/ab/thigh): 9.13% (+0 from 9.13%)
Avg: 10.4%

Fat Mass: 14.9 (+0.8 from 14.1 lbs)
Lean Mass: 128.4 (+7.3 from 121.1 lbs)

Tape Measure (in.):
Neck: 13.75 (+0.5 from 13.25)
Chest: 35 (+1.25 from 33.75)
L Bicep: 13 (+0.5 from 12.5)
R Bicep: 13 (+0.5 from 12.5)
L forearm: 11 (+0.25 from 10.75)
R forearm: 11 (+0.25 from 10.75)
Waist: 28.5 (-0.25 from 28.75)
Hips: 30.5 (+0.5 from 30)
Butt: 35 (+0 from 35)
L thigh: 20.5 (+0.25 from 20.25)
R thigh: 20.5 (+0.5 from 20)
L calf: 13.5 (+0 from 13.5)
R calf: 13.5 (+0 from 13.5)

I was actually surprised that my bf pinches came out to be EXACTLY the same as when I started. So I managed to put on about 8 lbs while maintaining the same bodyfat levels, which amounts to a little over 7 lbs of lean mass gain. I added to my neck, biceps, forearms, hips and thighs, while somehow simultaneously dropping 0.25in on my waist. Of course, some of this could be measurement error, but the engineer in me tells me that the overall trend indicates increases, so there must be some validity in them.

I think that I have to declare my M2 an overall success in that I continually saw strength gains and managed to increase my lean mass while keeping my bodyfat down. Eating clean foods and avoiding sugary processed foods has become such an everyday habit now that I don't even have to think about it. It's now just my new way of life. It really doesn't seem that hard anymore. I know my body and it's nutritional needs. I guess being good with numbers has helped me in that I've gotten really good at eyeballing and ballparking my meals.

I don't know if I'll make an official M3 at this point as I'm still re-evaluating what I want to do with this blog. For all of you out there still chasing your goals, Shred on!

Get your game face on!

Cheers,
Raiden

M2 Final

Day 161 - Oops

Well, it looks like I let the blogging slack off a bit. My workouts have stayed on schedule though, so I haven't missed out on any exercise yet, except for the last Wednesday weight session that was replaced with a CrossFit style workout.

My nutrition feels like its been a bit off, as Valentine's day added in an extra reward meal. My relaxed schedule on the weekend led to a few too many snacks. Healthy snacks, but a bit too much. I think my measurements show that I went a little bit past the gains that I was making before and ended up picking up a bit more fat. Overall though, I'm still satisfied with my progress, but I'm starting to feel like I might want to stop my bulk a little early. Oh, but a few more pounds of muscle won't hurt me :D

M2 Week 6: 2008-02-11 to 2008-02-18
Weight: 139.67 (+0.95)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 7/15/11 -> 9.44% (+0.31)
Avg BF: 10.5% (+0.1%)
Lean Mass: 125.00 (+0.71)
Fat Mass: 14.67 (+0.24)

Get your game face on!

Cheers,
Raiden

M2 Day 43

Day 154 - Numbers and Pushups

Went for the "all out, as many pushups as possible, with rest, but not breaking form in one set" count. I'll use this new counting scheme as my measuring stick from now on.



M2 Week 5: 2008-02-04 to 2008-02-11
Weight: 138.72 (+0.74)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 7/14/11 -> 9.13% (no change)
Avg BF: 10.4% (no change)
Lean Mass: 124.29 (+0.66)
Fat Mass: 14.43 (+0.08)

Still slowly putting on muscle. Hasn't seemed to slow down yet. How much longer can I go?

Oh, and here's a pic (not my car) for Adam showing off the snowfall we got over the weekend. It wasn't as much as was expected though, but it's been blowing around a lot.



Get your game face on!

Cheers,
Raiden

M2 Day 36

Day 147 - Feeling the Push

4 weeks down. Sorry for the abscence over the weekend. The ideas I mentioned in my last post are going to have to wait again. Today I'm focusing on my progress again with my weekly stat update.

M2 Week 4: 2008-01-28 to 2008-02-04
Weight: 137.98 (+0.75)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 7/14/11 -> 9.13% (-0.31%)
Avg BF: 10.4% (-0.12%)
Lean Mass: 123.63 (+0.84)
Fat Mass: 14.35 (-0.09)

So it seems as though my BF isn't really moving too much (actually went back down this week), and my weight is slowly creeping up. I wonder how long I can keep this up?

Anyway, I also tested my pushups today and thought I would up the accountability and put my progress up on YouTube instead of just the blogger video.



I decided that the proper way to count is the number of pushups that can be done continuously, without pausing. That would put my first effort at 47. Therefore, I've made little progress, but have not been doing any real formal pushup training since it seemed to interfere with my other training. In order to build up my endurance rather than strength, I'm going to have to train for it if I want to hit my goal. From now on, I'm committing to doing the formal 100pushups training first thing in the morning, since it really doesn't take long, and then gives me enough time over the rest of the day to rest up for my normal workout which I do in the evening.

Get your game face on!

Cheers,
Raiden

M2 Day 29

Day 140 - A bit of fat

Today was another fat pinch day, so here are the results:

M2 Week 3: 2008-01-21 to 2008-01-28
Weight: 137.23 (+0.90)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 8/14/11 -> 9.44% (+0.31%)
Avg BF: 10.52% (+0.12%)
Lean Mass: 122.79 (+0.64)
Fat Mass: 14.44 (+0.26)

Well, this week showed some bigger gains, both in the lean mass and fat gains. Although I think the fat gain has more to do with the "jump" from the caliper measurement due to it's limited precision. I think it's been more of a slow fat gain so I think it's safe to say that the fat gain has been more a result of the past 3 weeks in total rather than just the past week. Unless I see a similar fat gain in 2 consecutive weeks, I won't change anything up.

The lean mass gains look promising though, although I'm skeptical about how much is actual muscle. The latest protein powder (Nitro-Tech Hardcore) I got has some creatine in it. I wasn't looking for creatine specifically, it was just that this particular protein powder was on sale, so it was a good deal at the time. The amount of creatine in it is no more than 2 g per serving (probably really closer to 1 g). This is smaller than what they recommmend people usually take (I think anywhere from 3-10 g/day is recommended), so people specifically wanting to use creatine wouldn't get enough from this protein powder, but I think it is enough for me to see some of the increased water retention that is associated with it. I probably won't know for sure until after I go through the two tubs (they're 4 lbs each and it was buy one, get one 50% off) and then flush all the excess creatine out of my system. That might take a while though. Until then, I'm making sure I drink a lot of water, even more than I was before!

Get your game face on!

Cheers,
Raiden

M2 Day 22

Day 133 - Slow and Steady

Well, for the second week in a row, I managed a lean mass gain of about half a pound, which is on the low end of average possible lean mass gains per week, but I'm still happy with the results. As far as my basic measurements go, my bodyfat percentage is still the same, but physically, I'm having a hard time believing it hasn't gone up more yet. The mental struggle of the "buik" continues!

Well, as long as I can make slow and steady gains of half a pound a week though, I'll hit my target.

Here's this weeks stats:

M2 Week 2: 2008-01-14 to 2008-01-21
Weight: 136.33 (+0.55)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 8/13/11 -> 9.13% (no change)
Avg BF: 10.4% (no change)
Lean Mass: 122.15 (+0.49)
Fat Mass: 14.18 (+0.06)

Get your game face on!

Cheers,
Raiden

M2 Day 15

Day 126 - Snowed in, a bit late

This is actually an entry for yesterday, which I missed posting on, but I'll still post for today this evening.

Well, I thought I was going to jump right back into my workout schedule, but mother nature had a different plan. After a quick thaw that saw most of the insanse amount of snow that had cumulated over the last few weeks melt away, we got dumped on again. A nice fresh layer of clean snow on top of the crusty, dirty brown stuff that remained. The snowfall started at pretty much the worst time, early enough that by the time my scheduled workout came around there was a good amount of snow down and they shut down campus (including the gym) so that folks could get home safely as more was coming in the night.

So yesterday's workout got pushed to today, which I had planned to be a rest day for yesterday's workout. This should mean I'm good and rested and able to put in a maximum effort in the gym tonight. Since my current workout plan is only 3 sessions/week, I'm not going to beat myself up about it being a day late, as long as I get my 3 sessions in this week.

Also yesterday was measurement day, so here are the results:

M2 Week 1: 2008-01-07 to 2008-01-14
Weight: 135.78 (+0.56)
Suprailiac: 10 mm -> 11.6% (no change)
Jackson/Pollock chest/ab/thigh: 7/14/11 -> 9.13% (no change)
Avg BF: 10.4% (no change)
Lean Mass: 121.66 (+0.5)
Fat Mass: 14.12 (+0.06)

Get your game face on!

Cheers,
Raiden

M2 Day 8

Day 119 - Mission 2 Kickstart

Hello Fellow Shredders! I'm back and I'd thought I'd start off with my first video:

Return to Form - Mission 2 Kickstart Video

My final milestone of my first mission, playing in a charity hockey game went well and I surprised a lot of my old teammates in how well I played even after not being on the ice for 4 years. Also, over $6000 was raised for the local cancer society from proceeds and donations from the game. Not bad for a small town of about 1600 people. Sorry, I didn't get any pictures myself, but there was a team picture that was taken, but I'm not sure who has a copy.

However, I think I crawled across the mission 1 finish line rather than sprinted. I was starting to fade and get run down. Also, no matter how good shape you are in, there is no true exercise replacement for actually playing the sport, so my body found a lot of aches and pains from the game that it doesn't normally get from my regular exercise program. This shows the importance of changing up your program and cross-training. This meant that my scheduled vacation period really was a vacation rather than the "active" vacation that I initially planned.

Based on this, barring additional events that I can't control the date around, my future missions will be capped at 12 weeks before I allow myself a period of extended rest (at least 1 week).

I'm jumping in on Tea's push-up challenge. In my video I managed 47 in a row before I needed short rests in between. I reached failure at what I now count as 54 (I said 55 in the video, but I miscounted). But whether it is 47, 54, or 55, I think 110 is a good goal to aim for, so that is my pledge. Sounds ambitious, but I know I've been able to do in the 80-90 range before, so I should aim to surpass that. I'll also have to modify my form. After watching my video, I think I had my butt up a bit, and maybe my feet too far apart.

Over the break, without measureing myself, I felt like I gained a lot of fat, but based on the measurements I took today, I essentially maintained my physique. Weight was up a little bit, but out of my fat pinches, 2 were down, 1 was the same, and one went up which overall meant I was down for bodyfat.

My pledge for mission 2 is to continue on the StrongLifts 5x5 strength training program. On Sunday's I will test my push-up strength and post my results. I suspect that doing this weekly along with my other strength training should be sufficient to see gains. Regarding posting, I will post daily, except for possibly some Saturdays (rest days). I will post a daily photo, but have decided for this mission that I will keep it to a single front photo. Don't worry though, I've got a nice surprise lined up for making up for the lack of side/back photos.

Weekly I will post weight and bodyfat measurements. I have taken tape measurements as well, but I'm not sure how often I will post those, either bi-weekly, or just at the end as I'm not sure how much they will change.

My starting stats:
Weight: 135.2 lbs

BF pinches:
Suprailiac: 10 mm
Chest: 7 mm
Abdomen: 14 mm
Thigh: 11 mm

Bodyfat %:
AccuMeausure 1 site (suprailiac): 11.6%
Jackson/Pollock 3 site (chest/ab/thigh): 9.13%
Avg: 10.4%

Fat Mass: 14.1 lbs
Lean Mass: 121.1 lbs

Tape Measure (in.):
Neck: 13.25
Chest: 33.75
L Bicep: 12.5
R Bicep: 12.5
L forearm: 10.75
R forearm: 10.75
Waist: 28.75
Hips: 30
Butt: 35
L thigh: 20.25
R thigh: 20
L calf: 13.5
R calf: 13.5

I still have to work out my specific goals for this mission, but once I get them finalized I'll post them. This mission will run for 11 weeks from now until March 24th.

So, until then,
Get your game face on!

Cheers,
Raiden

M2 Day 1

Day 98 - Shoveling/Weights Morning/Evening Split

With the snowstorm that hit us hard yesterday and continued on through the night, I started the morning bright and early with a shoveling and ice scraping workout. Even after my "pre-shoveling" last night, there was still a fair amount of snow on the car. There was also a nice layer of ice encasing the car as towards the tail end of the storm, a bit of rain fell and then quickly froze. I'm not usually a morning workout person, but this got my heart rate up and kept me alert for the rest of the day.

However, I think the extra energy expended this morning made my scheduled evening session a little lighter. I passed on the cardio tonight, but still managed to get all my weights in, just in the nick of time before they booted us out of the weight room, as an exam was about to start.

Also, today is my weekly fat pinching day, so here's this weeks updated stats:

Week 14: 2007-12-10 to 2007-12-17
Weight: 134.66 (-0.33)
BF: 20.80 (-0.16)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/13/12 (9.44%)

Here's where you can find the rest of my weekly stats.

My weight still hasn't switched modes yet, as it is still going down, although much slower. My body fat is still going down, which is good, but I think the muscle mass gains are too small at this point to be noticeabley measureable. I do feel stronger and my muscles feel a lot firmer when they're flexed. I might still be having a hard time shoveling enough calories into my body. It's a lot harder to get all those calories when you aren't pigging out on sugary fatty foods.

I'll probably have no problem getting enough calories over the break, but for now, I'm still concentrating on eating clean.

I still haven't solved my image editing problem as I didn't have much time today to try and fix it. So, instead of struggling with it, here's today's pics:

Day 98

Day 91 - The True Confessions of Raiden Matsuo

Yesterday I made a short but to the point post. I had done wrong over the weekend and the guilt was getting to me. The accountability factor of having to report back to this blog did help control it however.

It was kind of one of those deals where a cheat meal turned into a cheat day, which turned into a cheat weekend. It all started with the work Christmas party, which was a buffet style dinner. Luckily though, as a result of eating smaller, more frequent meals, I'm unable to overeat as much as I used to be able to in one sitting. But then there was the beer, and then there was the desert table, and then there was the drunken late night ordering of pizza, and then there was the hangover breakfast, and then there was the samosas for lunch (which is my normal cheat meal), and then there was the beer at the matinee music gig that I caught, and then there was the leftover pizza from the night before.

My body basically had a conniption from all the garbage I was suddenly feeding it. I felt awful by the end of this trek. I was back to my senses by Sunday, but there was definitely some damage done. Oh, and what do I see? A couple of comments from Sammy and Adam advising caution when trying to put on some muscle to not overeat, and to continue eating good clean foods. Oh, the guilt was really setting in there.

But, as I look back, it may not have been as bad as I've made it out to be. As I said, I only managed one plate at the buffet, and a good third of it was filled with salad and grilled tomatoes and peppers. I filled up mostly on the meat, which was a seafood mixture of mussels, clams, and fish (seafood is always good lean protein) and half of a chicken breast, and I had just a bit of pasta and potatoe salad. Ok, well, I won't talk about the beer and the cake, but I did get some watermelon in to slow me down from the cake. The pizza we ordered was topped with chicken, ham, mushroom, peppers, and onion, so I managed to stay away from the sausage, ground beef and bacon. My hangover breakfaast was half of a waffle covered in lots of good fruit (and whipped cream) with a side of ham and some baked beans. So not great, but not terrible.

I did miss my workout yesterday, but once again, I really needed the rest, especially after I spent most of the day on my feet doing chores as well as making up another batch of my protein fortified granola bars. I was exhausted by the end of the day.

Today was much better as the order of the work week definitely makes it easier for me to stick to my planned nutrition. I was back in the gym today and got in a good workout and banged out some great sets. I left the gym completely exhausted. The difference between the strength building exercises and all the isolation exercises I was doing before is dramatic. Before, when I was just focusing on 2 or 3 body parts per workout, that body part would get tired, but I'd still have plenty of energy left, or at least that's what it seemed like. Doing whole body compound strength exercises leaves me just wiped, but I still feel good. It's more like the feeling after playing a game of hockey or doing some rock climbing.

Well, before I ramble on too much longer, here are my weekly measurement stats:
Week 13: 2007-12-03 to 2007-12-10
Weight: 134.99 (-0.28, -18.4 total)
BF: 20.96 (-0.07, -5.6 total)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/14/12 (9.74%)

Not much changes this week, but the PhysicsDiet data is still playing catch up. I expect to see it go up next week. Even with my weekend binge though, the fat levels stayed the same as far as the pinches go. So, I guess the answer to my transformer hard-gainer in disguise question was that the buffet meal (and subsequent binge) didn't do a whole lot for either muscle or fat, but it did make me feel like crap. My stomach is starting to feel not quite as tight as it was a couple weeks ago. Although, some of my pinches felt like I could have recorded them as the next notch down, but it wasn't quite enough for me to record them as being different from last weeks numbers.

Well, here's today's pics:

Day 91

Day 84 - My 12 Week Transformation

Well, my current trek doesn't end today, but I did hit the magical 12 week point. Since 12 weeks seems to be a common length of time that others have been using as the time it takes to make significant changes and turn their health around, I thought I would take some time to reflect on the changes that I have made in this time. Don't have much time before I need to get some sleep, so I'll probably keep it short and maybe add some other stuff later.

Mentally, I have seen big changes. As I did more and more things to make myself healthier, my mental health improved. I have been in general a lot happier and overall more energetic in my everyday life. I have been more alert, aware, and simply, just better.

Physically, I went from being the winded weekend athlete, dreading covering a "fast and fit" person during frisbee games, to being the dreaded one. I could play a game and not be completely exhausted afterward. I was more confident in my abilities and was able to push my body further.

Nutritionally, I have reduced my cravings of junk food as well as my intake of those junk foods drastically. I enjoy eating healthy food and it is now habit to go to the effort of preparing a full meal when I'm hungry rather than nibbling at whatever cheap food is hanging around and never getting around to eating real food. I've rediscovered fruits and vegetables, and over the course of my journey so far, I've introduced or at least tried out a lot of new exciting foods.

Statistically speaking, I lost 18.1 lbs of weight. Since my BF scale isn't accurate, I don't have a good number on the overall fat loss, but if I assume that my starting BF% was 21%, which I don't think is too far off, and use my ending stats from the AccuMeasure, then I have essentially maintained my lean body mass, so the weight loss is essentially all fat and water weight.

I consistently saw the amount of weight I lifted go up, and made lots of gains in my cardiovascular health.

I plan on putting a little 12 week transformation video together soon. We'll see how that little project goes. I might even be able to get it up tomorrow, but we'll see. If it's not tomorrow, it may not be until the weekend when I get a chunk of free time. Maybe I'll put up some graphs as well.

Here's the weekly stat update:

Week 12: 2007-11-26 to 2007-12-03
Weight: 135.27 (-1.09, -18.1 total)
BF: 21.03 (-0.40, -5.6 total)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/14/12 (9.74%)

I was definitely surprised to see my Jackson/Pollock dip below into the magical single digits. I couldn't believe it. I redid the measurements 3 times, but they kept coming out the same, so I guess it must be true. I lost 2mm of both my ab and thigh measurements, and that was with my decision to shoot for maintenance calories last week, a missed workout, and 2 sub par workouts. Amazing.

Oh, I just thought I would add that I did make it back to the gym today after taking the whole weekend off and having a couple sub-par workouts before the weekend. I got in a full workout today and I felt great. I think the extra day really gave me what I needed to jump back into it. I mean, I even had to trek through a winter storm to get to the gym! It was one of those 2 steps forward, slide 1 step backward kind of walks. Here's the view outside my apt window today:


and here are my daily pics, showing the changes I made in just 12 short weeks!

Day 84

Day 77 - Something doesn't add up! It's not Day 76!

Well, I realized today that I'm one off on my day count. I missed counting a day somewhere back around day 35 when I was taking pictures. You'd think with my obsession with numbers that I would have caught onto this earlier. I should have realized my weekly stat posts weren't a multiple of 7. I guess I just thought it was an off by one error, which happens in computer programming, especially when your index starts with 0. Anyway, enough geek talk.

Today was my first high carb day, and I was aiming for eating maintenance calories, which according to my own calculations I have worked out to be around 2700, since I've been mostly aiming for 2200 a day and losing an average of 1 lb a week lately. To be honest, it seemed like a lot of food for me today, but hopefully I'll have a nice store of glycogen in my muscles now. I gave my legs a good workout, and they felt much better since I didn't do my HIIT on the bike like last week. I did however hit the bike for some post weight steady state cardio.

Tonight for supper I had a new food. My girlfriend and I tried making quinoa for the first time. In my healthy food searching I stumbled upon it and thought I'd give it a try. I picked up just a sampling from our local bulk food store and made it in my rice cooker. It's supposedly a real super food as it's a seed that is used like a grain, with a higher protein content than wheat or rice, with a well-rounded amino acid profile. It tasted pretty pretty good and was a nice change from rice or potatoes. It's a bit expensive though for a starchy staple, coming in at about $10/kg, especially compared to my big bags of rice. It's worth a try though. I think I'll get some more and try it in some mixed dishes instead of just eating it on its own.

Without further adieu, here's my weekly stats:

Week 11: 2007-11-19 to 2007-11-26
Weight: 136.36 (-1.23)
BF: 21.43 (-0.50)
Suprailiac: 11 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/16/14 (10.96%)

and my daily pics:

Day 77

Day 69 - Biking aftermath, weekly stats

Well, today I felt the aftermath of yesterday's HIIT bike workout, since today was my leg day for weights. My quads were definitely lacking a bit of energy, but I was able to squeeze out all my reps for my planned exercises. I was pretty sure my quads were going to lock up by the end of my last set on lunges though. Luckily I didn't end up on the gym floor. I had some extra time since I finished my planned workout before my girlfriend was done, so I snuck in a couple extra leg exercises on the pulley machine.

Today is also Monday, which also means it's time to post my weekly stats.

Week 10: 2007-11-12 to 2007-11-19
Weight: 137.59 (-0.93)
BF: 21.93 (-0.39)
Suprailiac: 11 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/17/16 (11.87%)

and today's pics:

Day 69

Weekly Stats

Here are my weekly weigh in stats. I'll continue to update this post with new numbers (on Mondays). Weight and Body Fat % are the average numbers from PhysicsDiet.com using measurements from my Weight/BIA scale. Starting in week 7, I also tracked my BF% using an AccuMeasure skin caliper for a single site suprailiac and a Jackson/Pollock (chest, abs, thigh) 3 site skin fold test.

Week 14: 2007-12-10 to 2007-12-17
Weight: 134.66 (-0.33)
BF: 20.80 (-0.16)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/13/12 (9.44%)

Week 13: 2007-12-03 to 2007-12-10
Weight: 134.99 (-0.28)
BF: 20.96 (-0.07, -5.6 total)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/14/12 (9.74%)

Week 12: 2007-11-26 to 2007-12-03
Weight: 135.27 (-1.09)
BF: 21.03 (-0.40)
Suprailiac: 10 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/14/12 (9.74%)

Week 11: 2007-11-19 to 2007-11-26
Weight: 136.36 (-1.23)
BF: 21.43 (-0.50)
Suprailiac: 11 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/16/14 (10.96%)

Week 10: 2007-11-12 to 2007-11-19
Weight: 137.59 (-0.93)
BF: 21.93 (-0.39)
Suprailiac: 11 mm (11.6%)
Jackson/Pollock chest/ab/thigh: 8/17/16 (11.87%)

Week 9: 2007-11-05 to 2007-11-12
Weight: 138.52 (-1.10)
BF: 22.32 (-0.44)
Suprailiac: 12 mm (13.6%)
Jackson/Pollock chest/ab/thigh: 8/17/16 (11.87%)

Week 8: 2007-10-29 to 2007-11-05
Weight: 139.62 (-1.33)
BF: 22.76 (-0.49)
Suprailiac: 12 mm (13.6%)
Jackson/Pollock chest/ab/thigh: 8/18/16 (12.17%)

Week 7: 2007-10-22 to 2007-10-29
Weight: 140.95 (-1.30)
BF: 23.25 (-0.40)
Suprailiac: 12 mm (13.6%)
Jackson/Pollock chest/ab/thigh: 8/18/16 (12.17%)

Week 6: 2007-10-15 to 2007-10-22
Weight: 142.25 (-1.09)
BF: 23.67 (-0.28)

Week 5: 2007-10-08 to 2007-10-15
Weight: 143.34 (-1.62)
BF: 23.95 (-0.40)

Week 4: 2007-10-01 to 2007-10-08
Weight: 144.96 (-1.48)
BF: 24.35 (-0.42)

Week 3: 2007-09-24 to 2007-10-01
Weight: 146.44 (-2.15)
BF: 24.77 (-0.51)

Week 2: 2007-09-17 to 2007-09-24
Weight: 148.59 (-2.58)
BF: 25.28 (-0.67)

Week 1: 2007-09-10 to 2007-09-17
Weight: 151.17 (-2.23)
BF: 25.95 (-0.65)

Starting Stats:
Weight: 153.4 lbs
BF: 26.6%

Day 62 - Day off...kinda

Well, today was sort of a holiday here in Canada. We have Remembrance Day on Nov. 11, but this year that was the Sunday, so a lot of places made today a work holiday. I technically didn't have it off, but my hours are flexible and my girlfriend had it off, so I took the day off to spend time with her.

It didn't mean though that I was taking the day off from my exercise schedule or eating clean though! We did sleep in though, so my whole schedule was about an hour behind the usual. An hour is easy to make up in spacing out my meals though. My first 3 meals were closer to 2.5 hours apart rather than the normal 3.

Today was the first weight day of my new schedule. I changed it up a bit last week, but starting today, my schedule will be pretty much the same until I meet my milestone 1 date, Dec. 22. I'm going to a 4 day split and doing strength training 4 times a week. Today was my leg workout, and I only did warm-up steady state cardio (about 10 min). I added weighted lunges to my list of leg exercises since my goal with this new split is to work the muscles a little harder each workout, but not as many different muscles in one workout.

After my workout, it was a beautiful evening here, so my girlfriend and I decided to go for a nice walk around town. We strolled for an hour or so and took in some fresh air.

Oh, I just remembered, today is Monday, which I'm going to designate as my weekly stats update. As I've mentioned before, I use PhysicsDiet to track my daily weight and BF measurements from my digital scale. I also use an AccuMeasure caliber and track my suprailiac and Jackson/Pollock 3 site BF measurements.

Here are this weeks numbers:

Average Weight: 138.52 lbs (down from 139.62)
Average BF: 22.32% (down from 22.76)
Suprailiac: 12 mm ~= 13.6% (no change)
Jackson/Pollock Chest/Abdomen/Thigh: 8/17/16 mm ~= 11.87% (down from 12.17)

and here are today's pics:

Day 62