Weekly Stats
(www.arnoldclassic.com)
I'm not competing, but it's my incentive to get in shape!

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12/01/2002
Dec.01
12/08/2002
Dec.08
12/15/2002
Dec.15
12/22/2002
Dec.22
12/29/2002
Dec.29
01/05/2003
Jan.05
01/12/2003
Jan.12
01/19/2003
Jan.19
01/26/2003
Jan.26
02/02/2003
Feb.02
02/09/2003
Feb.09
02/16/2003
Feb.16
02/23/2003
Feb.23

December 01, 2002 [ Top ]
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Chest:37.0"
Waist:30.0"
Hips:38.0"
Arms:13.0"
Thighs:21.0"

Full and 'Voluptuous'. This bikini doesn't hide much! I'd like to feel more cardiovascular fit and be ready for bike riding season! I'd also like more muscle definition to feel strong and looking good for photos with the pro bodybuilders and fitness competitors. Time to get serious! Eat clean and train hard.

December 08, 2002 [ Top ]
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Chest:36.5"
Waist:29.5"
Hips:37.0"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

Feeling good. Getting into my weight training! Dropped several pounds of mostly water weight, now that I'm watching my food intake closer. Here's a great article about fat loss that I just re-read. It contains the main concepts I apply:
Women and Bodyfat Loss - Use These 6 Giant Steps!

Even though the article targets women, the same concepts work well for men too.

December 15, 2002 [ Top ]
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Chest:36.5"
Waist:29.5"
Hips:37.0"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

You know, if I pull this tape measure really tight, I've lost 3 inches in my waist this week! Actually no measurement changes this week, but I'm only noting 1/2 inch or more. I just try to be consistent in how I measure. (And I actually lost 0.1924 inches in my waist...just kidding)

Feeling comfortable and satisfied with my nutrition plan. That's a good thing! I've adjusted my protein/carb/fat ratios some and use Beverly International supplements. Beverly targets the natural bodybuilder and my diet follows their diet philosophy this time around. It's not a huge change from before, except I'm trying to add more essential fats, and also liver tablets(!!) and Mass Aminos (basic components of protein) to up my protein profile at each meal. Check out www.bodybuildingworld.com for more. Get whole food nutrition down first before adding many supplements.

 Here's my current nutrition plan.

December 22, 2002 [ Top ]
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Chest:36.5"
Waist:29.5"
Hips:36.5"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

It definitely takes some discipline and prior planning to stay in control around the holidays, but it's worth it to me. I don't want to obsess over it, but I feel much better about myself if I don't end up in a food coma by the end of Christmas day. I try to remind myself of all the other reasons to get together. I like to just relax, eat normal, and enjoy the day.
December 29, 2002 [ Top ]
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Chest:37.0"
Waist:29.5"
Hips:36.5"
Arms:13.0"
Thighs:21.0"
Calves:14.5"

Kept my training going just fine this week and did pretty well with my meals over the holidays. I overdid it more than I wanted to do on a couple of occasions, but got right back to it the next day. Still something I need to work on. Most of it's mental ... and that darn sweet tooth ...

Winter is tough. I don't enjoy many outdoor activities during this time of year, so I really have to keep myself (and the kids!) busy to avoid just sitting on the couch watching TV and eating junk. I have plenty of other things we can and should do!

January 05, 2003 [ Top ]
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Chest:36.5"
Waist:29.0"
Hips:36.5"
Arms:13.0"
Thighs:20.5"
Calves:14.5"

I have never measured myself on a weekly basis before. It's enlightening--I expected my waist measurement to slowly decrease, but it's been a bit stubborn. A 1/2 inch is a lot! There are certain areas I wouldn't mind if the measurements stay the same as long as my body fat % is slowly decreasing--means more muscle, less fat! My waist isn't one of those areas, and I actually lost 1/2 inch this week. I think I had been using my high-carb meal a little too liberally over the holidays (monster cookies are good for you, right?), but I'm now back to avoiding those occasional sugary treats that pretty much go right to my gut. I still feel pretty good about where I'm at. Training is going great. Just need to remember my goals and stay focused on my diet.

Speaking of body fat %, I just tested mine using this skin caliper method. It's approximately 17%. I just test the one site since it's close to the waist which is good indicator for me. There's always some margin of error, but skin calipers are probably one of the better methods to help track your progress. Here's a more detailed article on body fat testing methods, if you're interested on all the sites to test.

January 12, 2003 [ Top ]
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Chest:36.5"
Waist:29.0"
Hips:36.5"
Arms:13.0"
Thighs:21.0"
Calves:14.5"

Rock!
That's really all I have to say.
January 19, 2003 [ Top ]
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Chest:36.5"
Waist:28.5"
Hips:36.5"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

Another Sunday, another weekly stat! My sister came up for the weekend, and we had fun taking a bunch of pictures. We got a little goofy, and those were the best ones. Kids even got into it.

Still sticking with my nutrition plan, and hitting the weights intensely 4-5 times per week. I lost another 1/2 inch in my waist this week--yeah! I am only doing 2-20 minute cardio session per week. I don't want to go overboard with cardio and sacrifice muscle, but if I feel my progress becomes a bit stalled over the next 5 weeks, I will add 1 or 2 more sessions to help accelerate fat loss. Otherwise, I'm staying the course!

January 26, 2003 [ Top ]
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Chest:36.5"
Waist:28.5"
Hips:36.5"
Arms:13.0"
Thighs:21.5"
Calves:14.0"

Even after all these years, I still get that 'go for the chocolate' response when things are a bit stressful or I'm feeling down. The difference now is that I don't give in near as much as I use to. It really takes mental strength to get through it sometimes. Yes, I was having one of those weeks where things seemed out of control and every task seemed monumental. And I had to fight using the chocolate response as my defense. Instead I just kept plugging along, and amazingly things look better now. There's way too many other good things in my life to let what I think are a few hard times keep me down. I'd rather focus on that and keep getting stronger. Let's have a good week!
February 02, 2003 [ Top ]
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Chest:36.5"
Waist:28.5"
Hips:36.0"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

I just got back from a fitness trainer seminar in Chicago. Interesting stuff. Did you know or did you care that....there are many different types of muscle fibers in your body ranging from Type I (red, slow-twitch fibers; highly resistance to fatigue; mainly activated in the oxygen pathway of muscle energetics) to Type IIa (white, intermediate fibers; fast-twitch; somewhat resistance to fatigue; mainly activated in the glycogen pathway) to Type IIb (white, very fast-twitch; easily fatigues; mainly activated in the ATP/creatine phosphate-splitting pathway). Type I fibers respond better to higher reps/sets whereas Type IIb respond better to lower reps/sets with heavy weight. And Type IIa falls somewhere in between. Each person can have a different ratio of these types of muscle fibers.

And I could go on and on . . . but I'll spare you for now. Maybe I just find it interesting, but it will only help me better design safe and effective fitness programs for an individual based on his/her goals. Never stop learning! It's late, though, so I'll stop just to get some sleep . . .

February 09, 2003 [ Top ]
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Chest:36.0"
Waist:28.5"
Hips:36.0"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

One of my upcoming photo sessions is scheduled this week. Each one usually has a theme, such as bodybuilding poses, 'artistic' body shots, fun outfits or locations. It's interesting and challenging to see how the moment can be captured through different lighting, posing, camera angles, backgrounds, and so many other factors.

By the way, have you ever noticed the desire to flex and pose more as your bodyfat decreases and your muscles start to show?   OK--maybe it's just me!

February 16, 2003 [ Top ]
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Chest:36.0"
Waist:28.0"
Hips:36.0"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

Put on a little baby oil for these shots. Here's a BACK view. Next week, I'll do some with and without bronzer for comparisons.

Woohoo! Another 1/2 inch off my waist! I haven't been mentioning my weight, but I do weigh once a week. I've lost 11 lbs since I started these "Weekly Stats" on Dec. 1st; I weighed 140 then and today weigh 129. I also took my bodyfat% again using the same skin caliper method as on Jan. 5. I'm now approximately 12.5% bodyfat. Weight in combination with bodyfat% does show the amount of muscle mass you have:

  Lean Body Weight  =  Weight  -  (Weight  x  Bodyfat%)

So, my Lean Body Weight is currently 113 lbs. My last contest I did, I weighed 112 lbs with approx. 8% bodyfat--which equals 103 lbs of Lean Body Weight. That's a lean mass gain of 10 lbs. Of course, I would need a few more weeks to reach that low level of bodyfat to truly see my net 'fat-free' gain. But enough math this week! Did I mention that I minored in math?

February 23, 2003 [ Top ]
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Chest:36.0"
Waist:27.5"
Hips:35.5"
Arms:13.0"
Thighs:21.0"
Calves:14.0"

I thought I'd take this last one in the same bikini and same pose as the first week. I did a carb deplete/load this last week to help draw a little more water into the muscles (for the photos). Mostly because of this, I dropped another lb. and a 1/2 inch here and there. Here are some other pics as I was getting ready for my photo session (click to enlarge):
Pre-photo session
This has been a great, motivating experience for me. But now I can go back to being a couch potato with the kids feeding me Cheetos...NOT! I'll always weight train and eat healthy (with the occasional splurge, of course). It's part of who I am and I like the results, mental and physical.

There's a few more days before the Arnold Classic, so I'll stick with my current nutrition plan to stay 'defined'. Then it's time to think about my next set of goals. Bike riding will definitely be one of them!


My Nutrition/Supplement Plan
Top
 04:30am - 8 Muscle Synergy Tablets (then workout)
 07:00am - 3 egg whites, 1 egg yolk,
    3 oz. ground turkey breast or lean beef,
   1/2 grapefruit or 1/3 cup oatmeal (dry),
   Multi-Vit Pak, 3 Ultra 40 (liver tablets), 3 Mass Aminos tablets
 09:30am - 1 scoop Ultra Size, 1 scoop Muscle Provider,
   1 teaspoon all-natural peanut butter,
   3 Ultra 40, 2 Mass Aminos tablets
 12:30pm - 5 oz. chicken or turkey breast,
   1 cup spinach or broccoli,
   2 flax oil capsules,
   3 Ultra 40 , 3 Mass Aminos tablets
 04:00pm - 6 oz. can tuna with 3 flax oil caps
   1/2 cup green beans,
   (or 1 scoop Ultra Size, 1 scoop Muscle Provider, 1 teaspoon all-natural peanut butter),
   (or 2 scoops Muscle Provider with 4 frozen strawberries),
   3 Ultra 40 , 3 Mass Aminos tablets
 07:30pm - 6 oz. can tuna or 6 oz lean beef,
   big salad with green peppers/onions, radishes, cucumbers,
   1 TBS Paul Newman Olive Oil & Vinegar Dressing,
   3 Ultra 40 , 3 Mass Aminos Tablets
 Wed and Sat in place of last meal (high carbs!) - Small sweet potato,
   1/2 cup oatmeal (dry),
    banana,
    1 cup green vegetables with 2 tsp butter.




Copyright © 2002-2003 Fitness Lynn. All rights reserved.