MONTH END CHARTS

In the past month, I have:

Gained a total of 10.5", which includes:

0.25" around my neck

 0" around my bicep

1.25" around my bust

2.25" around my midriff

2.125" around my waist

2.125" around my navel

1" around my hips

0.625" around my thigh

0.125" around my calf

Since my largest size on February 22, 2009, I have:

Lost a total of 33.875", which includes:

1.625" around my neck

1.625" around my bicep

3.25" around my bust

2.25" around my midriff

3" around my waist

5.375" around my navel

5.875" around my hips

3.25" around my thigh

1.375" around my calf

In the past month, I have:

Gained 0.034 points off my waist-to-height ratio
Gained 0.034 points off my waist-to-hip ratio

Since my largest size on February 22, 2009, I have:

 Lost 0.048 points off my waist-to-height ratio
Gained 0.038 points onto my waist-to-hip ratio

In the past month, I have:

Gained 3.6 percentage points onto my body fat

Lost 3.6 percentage points off my lean body mass

Since my largest size on February 22, 2009, I have:

 Lost 9.5 percentage points off my body fat
Gained 9.5 percentage points onto my lean body mass

In the past month, I have:

Gained 7.8 lbs. of body fat

Gained 0.4 lbs. of lean mass

Gained 8.2 lbs. on the scale

Since my largest size on February 22, 2009, I have:

Lost 19.4 lbs. of body fat

Gained 7 lbs. of lean mass

Lost 12.4 lbs. on the scale

SLOW MOTION WEIGHT LIFTING - SESSION TWO

Today, I did my second slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.

Bent-Over Barbell Row: 7 reps in 96 seconds TUL (Time Under Load) using 28 pounds. I did not get to failure. When I do this again next week, I will add some weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 4.5 reps in 77 seconds TUL using 23 pounds.  I did get to failure.  When I do this again next week, I will not add any more weight.

Dead Lift: 4 reps in 90 seconds TUL using 28 pounds. I did not get to failure. When I do this again next week, I will add some weight.

Bench Press: 5 reps in 90 seconds TUL using 28 pounds. I did not get to failure, but one more rep would have done it. When I do this again next week, I will add some weight.

Dumbbell Squat: I had trouble doing barbell squats last week because of my injured shoulder, so this week I decided to use dumbbells in each hand.  6 reps in 90 seconds TUL using 11 pounds in each hand - 22 pounds total. I did not get to failure. When I do this again next week, I will add some weight.  

This workout was far from easy!  With each lift, I was shaking.  This time, though, I did not get sick to my stomach.  I am typing this 30 minutes after finishing, and I still feel shaky!

Related Post:
Body By Science - Doug McGuff, MD and John Little

JUNE 26 - WEEK 119 RESULTS

I tracked my food four days this past week on Fitday.  Here are the averages of what I ate:

I take my full measurements every Sunday.  In the past week:

I lost a total of 1/8", which includes:
I lost 1/8" around my neck
I lost 1/8" around my bicep
I gained 1/4" around my bust
I lost 0" around my midriff

I gained 3/8" around my waist
I lost 3/8" around my navel
I lost 0" around my hips
I gained 1/8" around my thigh

I lost 1/8" around my calf

Gained 0.006 points onto my waist-to-height ratio

Lost 0.009 points onto my waist-to-hip ratio

 Gained 0.9 points off my body fat percentage

Lost 0.9 points onto my lean body mass percentage

Gained 1.5 lbs. of body fat

Gained 0.5 lbs. of lean mass
Gained 2 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

Neck - 13.75" to 12" - down 1.75"

Bicep - 12.5" to 10.875" - down 1.625"

Bust - 39.5" to 36.25" - down 3.25"

Midriff - 33.75" to 30.625" - down 3.125"

Waist - 35" to 31.375" - down 3.625"

Navel - 41.75" to 35.5" - down 6.25"

Hips - 45.5" to 39.5" - down 6"

Thigh - 25.75" to 22.375" - down 3.375"

Calf - 15" to 13.5" - down 1.5"

BODY COMPOSITION

TODAY

12" neck
31.375" waist
39.5" hips
0.498 waist-to-height ratio
0.794 waist-to-hip ratio
34.5% body fat


AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.75" around my neck, 3.625" around my waist and 6" around my hips.  I have lost 10.3 percentage points on my body fat. 

ONE YEAR AGO

12.5" neck
31" waist
40.375" hips
0.492 waist-to-height ratio
0.768 waist-to-hip ratio
34.5% body fat

In the past year, I have lost 0.5" around my neck, I gained 0.375" around my waist and I lost 0.875" around my hips.  I have lost 0 percentage point off my body fat.


ONE MONTH AGO

11.875" neck
30" waist
38.625" hips
0.476 waist-to-height ratio
0.777 waist-to-hip ratio
31.9% body fat

In the past month, I have gained 0.125" around my neck, 1.375" around my waist and 0.875" around my hips.  I have gained 2.6 percentage points on my body fat.

ONE WEEK AGO

12.125" neck
31" waist
39.5" hips
0.492 waist-to-height ratio
0.785 waist-to-hip ratio
33.9% body fat

In the past week, I have lost 0.125" around my neck, gained 0.375" around my waist and 0" around my hips.  I have gained 0.6 percentage points onto my body fat.


MY NEXT GOAL

12" neck
31.125" waist
39.375" hips
0.494 waist-to-height ratio
0.790 waist-to-hip ratio
34% body fat

To achieve this, I need to lose 0.25" around my waist and 0.125" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.125" around my neck, another 5.25" around my waist and another 2.25" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.

BODY BY SCIENCE - DOUG MCGUFF, MD AND JOHN LITTLE

Starting today, I am doing slow motion weight lifting as taught in the book Body By Science.

In the book, they suggest that you use Nautilus equipment, but for those who do not or cannot belong to a gym with Nautilus, they also have an at-home workout that uses free weights.  This is what I am doing.

Today, I did the Free Weight Big Five at home. I loaded up 23 pounds on the barbell (including the 13 pounds that the bar alone weighs) and used it for each exercise, just to figure out how much I can do.

Bent-Over Barbell Row: 5 reps in 90 seconds TUL (Time Under Load). I did not get to failure. When I do this again next week, I will add some weight.


Standing Overhead Press: 5 reps and got to failure after 85 seconds TUL. This one was hard! The first time I started to lift it up, I thought, "Uh oh!"

Dead Lift: 5 reps in 90 seconds TUL. I did not get to failure. When I do this again next week, I will add some weight.

Bench Press: 5 reps in 95 seconds TUL. I did not get to failure, but one more rep would have done it. When I do this again next week, I will add some weight.

Squat: I had real trouble with this one! I can do regular squats all the way to the ground and back up, holding my hands in front of me, or a Prisoner Squat, or even a dumbbbell squat. But trying to squat with the bar across my back put me in such a weird position that it was hard to go down at all. I did 7 reps halfway down and back up, but only lasted 70 seconds TUL. Next time I do this, I will lighten the weights and try to get my form right, and be able to get all the way to 90 seconds TUL before failure.

Anyway, when I got done, even before I got done, I was feeling very shaky and a little sick to my stomach. And all that just for about 8 minutes of work!

I'm on my way!

I was really helped by these two videos posted by a man to show how to do The Free Weight Big Five:






I made a comment to the man and he said that his form on the overhead press was not great, so I adjusted mine.

JUNE 19 - WEEK 118 RESULTS

I tracked my food five days this past week on Fitday.  Here are the averages of what I ate:

I take my full measurements every Sunday.  In the past week:

I gained a total of 2-5/8", which includes:
I gained 1/8" around my neck
I lost 0" around my bicep
I gained 1/4" around my bust
I gained 1/8" around my midriff

I gained 1/4" around my waist
I gained 1/2" around my navel
I gained 5/8" around my hips
I gained 1/4" around my thigh

I gained 1/8" around my calf

Gained 0.004 points onto my waist-to-height ratio

Lost 0.006 points onto my waist-to-hip ratio

 Gained 0.9 points off my body fat percentage

Lost 0.9 points onto my lean body mass percentage

Gained 1.7 lbs. of body fat

Lost 0.3 lbs. of lean mass
Gained 1.4 lbs. on the scale

Here is what I have lost so far, since starting to lose weight in February 2009:

Neck - 13.75" to 12.125" - down 1.625"

Bicep - 12.5" to 11" - down 1.5"

Bust - 39.5" to 36" - down 3.5"

Midriff - 33.75" to 30.625" - down 3.125"

Waist - 35" to 31" - down 4"

Navel - 41.75" to 35.875" - down 5.875"

Hips - 45.5" to 39.5" - down 6"

Thigh - 25.75" to 22.25" - down 3.5"

Calf - 15" to 13.625" - down 1.375"

BODY COMPOSITION

TODAY

12.125" neck
31" waist
39.5" hips
0.492 waist-to-height ratio
0.785 waist-to-hip ratio
33.9% body fat


AT THE BEGINNING OF WEIGHT LOSS 2/22/09

13.75" neck
35" waist
45.5" hips
0.556 waist-to-height ratio
0.769 waist-to-hip ratio
44.8% body fat

Since my heaviest weight in February 2009, I have lost 1.625" around my neck, 4" around my waist and 6" around my hips.  I have lost 10.9 percentage points on my body fat. 

ONE YEAR AGO

12.5" neck
31.375" waist
40.625" hips
0.498 waist-to-height ratio
0.772 waist-to-hip ratio
35.3% body fat

In the past year, I have lost 0.375" around my neck, I lost 0.375" around my waist and I lost 1.125" around my hips.  I have lost 1.4 percentage point off my body fat.


ONE MONTH AGO

11.875" neck
29.75" waist
38.625" hips
0.472 waist-to-height ratio
0.770 waist-to-hip ratio
31.6% body fat

In the past month, I have gained 0.25" around my neck, 1.25" around my waist and 0.375" around my hips.  I have gained 2.3 percentage points on my body fat.

ONE WEEK AGO

12" neck
30.75" waist
38.875" hips
0.488 waist-to-height ratio
0.791 waist-to-hip ratio
33% body fat

In the past week, I have gained 0.125" around my neck, 0.25" around my waist and 0.625" around my hips.  I have gained 0.9 percentage points onto my body fat.


MY NEXT GOAL

12" neck
30.5" waist
39.125" hips
0.484 waist-to-height ratio
0.780 waist-to-hip ratio
33% body fat

To achieve this, I need to lose 0.125" around my neck, 0.5" around my waist and 0.375" around my hips.

MY ULTIMATE DREAM GOAL

11.875" neck
26.125" waist
37.25" hips
0.415 waist-to-height ratio
0.701 waist-to-hip ratio
25% body fat

To achieve this, I need to lose another 0.25" around my neck, another 4.875" around my waist and another 2.25" around my hips.

If I reach this goal, I will have lost 1.875" around my neck, 8.875" around my waist and 8.25" around my hips since February 22, 2009.