Bodybuilding Forums

im in

hovering around 182-185lbs depending on what ive had to eat
my diet is basically a general bulking diet with high carbs and protein etc
aiming to gain about 5lbs by the end of this challenge, although if im about 193 i would be very happy as long as i keep my bodyfat% in check

will post pics soon

Week 1: 23% body fat
Week 2: 22.4% body fat

Let's see where week 3 takes me? Yee-haw!

I'm in if its not to late?

I'm looking to lose body fat. Looking to get that kind of Brad Pitt fight club cut. Its going to be a hard slog!

I am currently on low carb, high protein diet and supplementing with ephedrine cycles.

current weight: 149lbs,

Working out on a 5 day split, with cardio thrown in a few times a week. (really need to get more strict with this.)

BF: no idea, i am will be going by the mirror and clothing test.

Will post pics saturday mornings before carb ups.

Sean

One week down.

Still no camera, I'm trying to find a memory card - gotta take pictures before it's too late and my wild transformation happens

My scale at home puts me at 170 first thing this morning... but I did some stuff around the house and magically gained two pounds in 30 minutes, even though I didn't eat or drink anything. Hmm...

The gym scale, which is probably more precise, put me at 181 instead of last week's 179. That scale is a little too optimistic, but it looks like I probably gained around a pound. We'll see in a few weeks.

I'll post measurements on the fourth week.

I'm developing a new spreadsheet to track my body composition changes for this challenge. My hope is that my enthusiasm for tracking will return as a result of having daily stats and not having to do the math every time to do them!

One of the things I've repeated on this forum is that your body represents the average of your nutritional and exercise habits, not the exceptions to them. Additionally, I've found the engineering management philosophy toward weight loss created by John Walker in The Hacker's Diet to be really useful. Why not marry the two?

So my spreadsheet is "The MuscleHacker's Diet." Right now, it does 10-day moving averages of your total body weight, body fat, and lean weight, while telling you if today's weight varies that average down or up for each stat, highlighting it in red or green (red bad for fat up or lean weight down, green good for fat down or lean weight up), and providing a few more statistics to spare me from the tedium of calculating my lean weight based upon my body fat every time. I'm working on dropping some nifty charts into it.

Yeah, maybe it's too much, but for the cost of just dropping in my weight and body fat each morning, pulling out useful at-a-glance stats on my lean mass will be awesome and help motivate me through this challenge! And ensuring that I keep moving the right way...

--Matt B.

redgiki wrote:So my spreadsheet is "The MuscleHacker's Diet."

That sounds like a really good idea... you should definitely post those alongside Mark's workout logs.

I've got a crude spreadsheet that I threw together because I was tired of doing the math each time too. I ordered the Omron 306C because I've read that it has been the most accurate for those of us who are still obese. There is a two percent difference between it and my electronic fat calipers. I'm pretty consistent with the calipers and it currently reads 25% while the Omron reads 27.1%.

I completed my STOP week on June 6 and did a fat flush on June 7. I'm back to a 1000 calorie deficit. I'm also taking a short break from the weights for a bit and trying out the tabata protocol on the eliptical for a change of pace.

This weeks stats:

Weight - 255 (-2)
Body Fat - 27.1% (-.9)
Waist - 44.5
Chest - 48.5
Shoulders - 55.5
Hips - 40 (-1)
Thigh - 24
Calf - 16.5
Bicep - 16.5
Bicep (Flex) - 18.25
Forearm - 13.25
Wrist - 7.5
Neck - 18

Hello people,

So the first week of the challenge could have gone better, Monday went well hit all of my nutritional goals and had a great work out. As for Tuesday and Wednesday not so good had a bit of a binge day(s), still hit the gym with good intensity though. Managed to get back on track Thursday and friday though. I was really disappointed in myself as I'm normally really good and don't fall off the wagon like that. Hopefully thats my slip up over with.

I'm at 149lbs this morning which is a 1lb loss which I'm reasonably happy with all things considered. I have some body fat scales which as putting me at 10.5% which isn't very accurate i think its more like 13% but i will use this as a guide as they do give consistent readings.

Thanks and good luck to everyone

Sean

updated pic, i havent gained any weight that i can tell with scales because it changes so much with what i eat, but i think ive gotten a bit bigger, ive certainly gained strength on certain lifts though, increased my "bench squat" up to 140kg x 3, pretty much like a box squat but i dont have a suitable box so use a bench its a little high, but because im pretty much 6ft 3 it does the job well



going on holiday to china on wednesday for about 2weeks so gona have a break then but make sure i dont get fat or anything

Rob.

I started a new spreadsheet to track my progress. So far, it's really helping provide motivation to keep on-track, as I made it public, viewable by "all", and embarrassingly accurate!

http://spreadsheets.google.com/pub?key= ... utput=html

Snapshot: down from around 223 to around 215. Body fat down from 25.10 to 24.10. Lean weight down from 168.81 to 163.49 (I believe this is due to glycogen, though, not necessarily muscle, as my Bod Pod reading from some months ago read 164 lean weight when carbed-up). Fat down from 54.49 to 51.91.

Weight lost: around 8 lbs, a tremendous amount of glycogen ("water weight")!
Fat lost: 2.5 lbs this week, and I wasn't really hitting it hard until recently.
Lean mass: indeterminate. If it goes down much more, I'll start getting worried...

What I think is fun about my new spreadsheet is the trend-tracking ability. By smoothing out the big swings, I get a better picture of where I'm going over the long term. That shows weight variance down 5.70 lbs, fat variance down 2.26lbs, and lean mass variance down 3.44 lbs. I believe the lean weight will stabilize -- though I might change my spreadsheet to a longer moving average than 10-days to accommodate carb-ups -- once I carb-up.