End of Week 11 Results

April 7, 2006

I am the Poster Child for not watching the scale:

Start (note that I didn't take measurements until week 2):

Weight: 163.5

Bodyfat: 32.6% (lean body mass 115.4, fat lbs 48.1)

Today's Weight: 160.8

Bodyfat: 20.4% (lean body mass 128, fat 32.8)

So, lost 15.3 lbs of fat, gained 12.6 lbs of lean body mass.

1.39 lbs of fat left my body every week! My goal was to lose .5-1 lb of fat

every week!

Measurements:

Waist, down 4.75 " (35 to 30.25)

Hips, down 2.75 " (43 to 40.25)

Thigh, down 1.5 " (25 to 23.5)

Knee, down 3.25 " ! (20 to 16.75) (ok, that was weird to me but apparently

that's where I stored a lot of fat!)

Calf, down 1 " (17 to 16)

Upper arm, down .5 " (14 to 13.5)

I used biofitness' website to calculate bodyfat but I also have calipers that

verify the numbers biofitness provides.

I have missed maybe 1 workout but have added a few extra workouts here and

there. I have eaten clean and enjoyed 1-2 free meals each week (I did do 1 free

day). I take Betagen (far less than recommended, daily for 4 weeks and now only

on weight training days, 1 scoop). I tried fat burners for a week but they make

me sick. I use 1 T of flax oil every day (upped to 3 T per day this last week

for the psycho diet). I did the psycho diet for 2 days only, but went right

back to the 20/40/40 BFL method quickly. I always do cardio on an empty

stomach, and sometimes weight training. I wait 1 hr after cardio but usually

eat pretty soon after weight training. I added in 40-60 mins of extra cardio at

a very low intensity for weeks 6-9, and we often walk during the weekends. I

experimented with resting this week and got a big lean body mass gain, so I was

probably supressing my results a bit by doing too much extra cardio.

I ate all my meals and averaged 1300 calories on non free meal days (I don't

count flax oil and veggies), and 1800-2000 on free meal days. I was not hungry

but satisfied and comfortable. Last night was the first night in the whole

challenge that I was starving (was it the CLA?) and so I ate some peanuts. I

cannot do the palm/fist method because I simply eat too much. Maybe for

challenge 3 my goal will be to learn/practice that method. ;-)

I took final measurements today because I'm doing the Get Fit 6-week challenge

and that ends on Sunday so I needed results for that. I will check again next

week but I was so excited with my results I had to share.

Looking forward to continuing on and posting more results! My lesson learned

is that the lean body mass gain can not be discounted. It's part of the whole

thing. And I do want to have more lean mass so that I can eat more and burn

more calories at rest!!! I actually don't mind being the weight that I am, I

want to see some better legs and arms in my next challenge.

I've reread the book and I'm trying to focus on the workout intensity.

Squeezing at the top of the rep and lowering slowly. Bill has some good stuff

in there that I didn't catch (or didn't burn into my head) with the first 4-5

readings. Read it again.

I think that everyone deserves to give it their all for 12 solid weeks. No

matter what the scale or measurements are saying, give your body time to show

you what it can do. When I read that I was a mesomorph I did NOT believe it but

low and behold, I put on lean muscle mass and lost fat (pretty easily is not the

word I'm looking for because I worked for every oz gained and lost!). I'm

really looking forward to my next challenge to reveal the leanness and muscles

I'm building. I also look forward to hearing about YOUR results and musings.

I can not believe I'm 4 fat lbs away from 18% bodyfat! I can't wait... maybe

by my birthday 4/27 I'll reach it!

Jami

Mom to Aiden, nearly 2 yrs and Caitlin, 4 yrs.

---------------------------------

Yahoo! Messenger with Voice. PC-to-Phone calls for ridiculously low rates.

April 7, 2006

Jami,

I'm Bruce and I've been an infrequent lurker here lately, but I

formerly was quite active. I saw your post and I certainly want to

commend you for such terrific results! Those are GREAT numbers.

Quite a reversal to swap so much fat for solid muscle in only 11

weeks.

It seems that part of your success is in the detail orientation you

possess. You keep rigorous track of the measurements. It paid off

didn't it. Make that last week your best yet.

Congratulations on 11/12 of the challenge.

Bruce

>

> I am the Poster Child for not watching the scale:

>

> Start (note that I didn't take measurements until week 2):

> Weight: 163.5

> Bodyfat: 32.6% (lean body mass 115.4, fat lbs 48.1)

>

> Today's Weight: 160.8

> Bodyfat: 20.4% (lean body mass 128, fat 32.8)

>

> So, lost 15.3 lbs of fat, gained 12.6 lbs of lean body mass.

> 1.39 lbs of fat left my body every week! My goal was to lose .5-

1 lb of fat every week!

>

> Measurements:

> Waist, down 4.75 " (35 to 30.25)

> Hips, down 2.75 " (43 to 40.25)

> Thigh, down 1.5 " (25 to 23.5)

> Knee, down 3.25 " ! (20 to 16.75) (ok, that was weird to me but

apparently that's where I stored a lot of fat!)

> Calf, down 1 " (17 to 16)

> Upper arm, down .5 " (14 to 13.5)

>

> I used biofitness' website to calculate bodyfat but I also have

calipers that verify the numbers biofitness provides.

>

> I have missed maybe 1 workout but have added a few extra

workouts here and there. I have eaten clean and enjoyed 1-2 free

meals each week (I did do 1 free day). I take Betagen (far less

than recommended, daily for 4 weeks and now only on weight training

days, 1 scoop). I tried fat burners for a week but they make me

sick. I use 1 T of flax oil every day (upped to 3 T per day this

last week for the psycho diet). I did the psycho diet for 2 days

only, but went right back to the 20/40/40 BFL method quickly. I

always do cardio on an empty stomach, and sometimes weight

training. I wait 1 hr after cardio but usually eat pretty soon

after weight training. I added in 40-60 mins of extra cardio at a

very low intensity for weeks 6-9, and we often walk during the

weekends. I experimented with resting this week and got a big lean

body mass gain, so I was probably supressing my results a bit by

doing too much extra cardio.

>

> I ate all my meals and averaged 1300 calories on non free meal

days (I don't count flax oil and veggies), and 1800-2000 on free

meal days. I was not hungry but satisfied and comfortable. Last

night was the first night in the whole challenge that I was starving

(was it the CLA?) and so I ate some peanuts. I cannot do the

palm/fist method because I simply eat too much. Maybe for challenge

3 my goal will be to learn/practice that method. ;-)

>

> I took final measurements today because I'm doing the Get Fit 6-

week challenge and that ends on Sunday so I needed results for

that. I will check again next week but I was so excited with my

results I had to share.

>

> Looking forward to continuing on and posting more results! My

lesson learned is that the lean body mass gain can not be

discounted. It's part of the whole thing. And I do want to have

more lean mass so that I can eat more and burn more calories at

rest!!! I actually don't mind being the weight that I am, I want to

see some better legs and arms in my next challenge.

>

> I've reread the book and I'm trying to focus on the workout

intensity. Squeezing at the top of the rep and lowering slowly.

Bill has some good stuff in there that I didn't catch (or didn't

burn into my head) with the first 4-5 readings. Read it again.

>

> I think that everyone deserves to give it their all for 12 solid

weeks. No matter what the scale or measurements are saying, give

your body time to show you what it can do. When I read that I was a

mesomorph I did NOT believe it but low and behold, I put on lean

muscle mass and lost fat (pretty easily is not the word I'm looking

for because I worked for every oz gained and lost!). I'm really

looking forward to my next challenge to reveal the leanness and

muscles I'm building. I also look forward to hearing about YOUR

results and musings.

>

> I can not believe I'm 4 fat lbs away from 18% bodyfat! I can't

wait... maybe by my birthday 4/27 I'll reach it!

>

> Jami

> Mom to Aiden, nearly 2 yrs and Caitlin, 4 yrs.

>

> ---------------------------------

> Yahoo! Messenger with Voice. PC-to-Phone calls for ridiculously

low rates.

>

April 7, 2006