Weekly Progress Report- Week 13 of 26
|
|
|
|
By Brandon Cook
February 22nd through February 28th
Progress Picture:
Week 13 of My Transformation Journey:
Alright, I gained 1.5lbs of muscle this week! Things are starting to move in the positive direction now that I’m focusing more on nutrition and eating a ton of calories on my workout days. The weights are also moving consistently in an upward trend.
I’ve also been slowly phasing out meat and dairy from my diet. I’ve cut out dairy minus yogurt that I put in my smoothies. No milk at all, a lil cheese here and there, but I think I’ll be able to cut that out too.
I’ve swapped out tuna in meal #4 for raw sunflower seeds. Also this week I had my first meatless chilli. Instead of the usual ground hamburger or bison I’ve opted for 3 varieties of beans. So, instead of 1 can of kidney beans in the chilli we’re using beans that you actually have to soak overnight. The chilli includes kidney beans, black beans, and pinto beans. Tastes really good and honestly I think it’s better than with the hamburger.
In addition to these changes I’ve also eliminated the use of whey and casein protein powders and instead switched to hemp protein. Hemp protein is a plant protein obtained from the seeds of the hemp plant. It contains all 10 essential amino acids, as well as, essential fatty acids, fiber, and chlorophyll which gives it its green color. It’s highly alkaline, which is good for the body’s natural ph balance.
It’s a raw protein and has a host of amazing benefits that have guaranteed it a place in my diet. Since it is a plant protein, not processed, and contains no artificial chemicals or sweetners it tastes like chalk. For that reason I never drink it straight and simply mix it into my fruit smoothies. The fruit overpowers it and the smoothies taste great!
Body Composition:
To determine my weight and body fat percentage I weigh myself four times at various intervals throughout the day on my weigh in day. I take the average of these and that becomes the numbers you see below.
This isn’t entirely necessary, but I’m trying to account for flucuations that occur in my bodyweight throughout the day. A simpler method would be to just weigh yourself on the same day and same time each week…. but that’s not as much fun!
——————————————————————————————
Weigh in Results:
Beginning Bodyweight: 157.3lbs
Beginning Body Fat: 11.0%
Beginning Lean Mass: 140.1lbs
Beginning Fat Mass: 17.2lbs
Current Bodyweight: 165.6lbs
Current Body Fat: 13.5%
Current Lean Mass: 143.2lbs
Current Fat Mass: 22.4lbs
Total Bodyweight Change: Gained 8.3lbs
Total Body Fat Change: Gained 2.5%
Total Lean Mass Change: Gained 3.1lbs
Total Fat Mass Change: Gained 5.2lbs
Summary:
Overall I have gained 3.1lbs of muscle and gained 5.2lbs of fat
(0.6 : 1 Ratio of Muscle:Fat).
——————————————————————————————
I will also be using the following charts to track my progress visually. The first chart represents my body compositional changes from week to week. My scale calulates muscle mass, bone mass, water percentage, and fat percentage. I’m not sure how accurate these results are so this represents my best guestimate based on the scales output.
This first chart uses this data to graph the changes in my body composition over the next 26 weeks. If all goes as planned you should notice the red sections (muscle mass) growing larger and the overall columns (total bodyweight) growing larger. If the yellow sections (fat mass) are growing too large… then we’ve got a problem!
This second chart simply shows my current body composition as a pie chart. Red (muscle) = 19%, Green (bone) = 5%, Blue (water) = 63%, and Yellow (fat) = 13%.
Maximum Muscular Bodyweight:
According to The Weight Trainer: Maximum Muscular Bodyweight and Measurements Calculator:
My estimated maximum muscular bodyweight at ~10% bodyfat is:
197.1 lbs
This calculator gives you an estimate of the maximum muscular bodyweight and measurements that a drug-free trainee of a similar skeletal structure is likely to attain. It is based on equations Casey Butt developed through over 6 years of research and analysis of data from drug-free champions both past and present. The article presenting the equations utilized by this calculator can be found here: Your Maximum Muscular Bodyweight and Measurements.
I’m using this calculator as a general guideline in determining my ideal body weight and measurements for what I can accomplish naturally. I’m not letting these calculations impose limits on what I can accomplish. The only limits are the ones we impose upon ourselves. Remember, limits were meant to be broken! I just think its a cool calculator.
Measurements:
As another means of tracking my progress I will be measuring my neck, chest, arms, forearms, waist, hips, thighs, and calves. My wrist and ankle measurements should stay pretty much the same.
I used The Weight Trainer calculator to determine my goal measurements and rounded up or down a little based on my own desires, but only buy a 1/4 inch or so.
More specifically I just made the goal for my neck, arm, and calves measurements to be the same. This is typical of the Classic Physique goals talked about by Steve Reeves and other bodybuilding legends.
| Body Measurements | 2/21/2010 | Goal | Difference |
| Neck | 15.00 | 16.50 | 1.50 |
| Chest | 43.00 | 46.00 | 3.00 |
| Biceps (flexed | 13.75 | 16.50 | 2.75 |
| Forearms | 11.50 | 13.50 | 2.00 |
| Wrist | 6.50 | 6.50 | 0.00 |
| Waist | 34.50 | 31.00 | -3.50 |
| Hips | 36.00 | 35.00 | -1.00 |
| Thighs | 20.00 | 24.50 | 4.50 |
| Calves | 14.50 | 16.50 | 2.00 |
| Ankles | 8.50 | 8.50 | 0.00 |
As you can see the biggest differences are apparently my chest, arms, and thighs, but everything will need to come up. Well except my waist, which should be slimmer. The ideal concept is to have wide shoulders tapering down to a thin waist to develop the classic V taper.
Of course these are more bodybuilding type goals and objectives and not necessarily a requirement for athletes or those who are more performance oriented. Personally, I desire form and function… so I’m aiming for the best of both worlds!
See you next week,
Brandon
——————————————————
About the Author:
Brandon Cook is creator of The Awakened Warrior Blog, and co-creator of HardgainerMuscleBuilding.com, a website specifically designed to teach hardgainers how to build muscle fast using the laws and scientific principles of body transformation.
HargainerMuscleBuilding.com features a free email class covering the basic principles of training naturally, eating a nutritious, muscle-building diet, and understanding the truth about supplements. The website is filled with free articles, videos, and the programs you need to create your ideal body.
Please visit us at http://hardgainermusclebuilding.com
© 2010 Hardgainer Muscle Building. All rights in all media reserved.
Share This Page With Your Friends |
||||
|
|
|
|
|
