Weekly Progress Report- Week 31
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By Brandon Cook
June 28th through July 4th, 2010
Progress Picture:
Brandon @ 166.6 lbs and 13.5% body fat
Week 31 of My Transformation Journey:
This is the Ninth week of the Triple Threat Muscle program.
Okay so I took most of last week off to heal up my back from the deadlifting incident. I’m feeling much better now and should be able to work out next week.
This weekend was fourth of July and my parents came to visit. Friday we went out to eat at a Mexican restuarant and had a few drinks. On Saturday we started off with a good breakfast and then took all of the dogs on a 3 mile hike around the lake. We went back to my house and ate a great lunch then headed back to the lake for 3 hours of kayaking. It was a great time for sure! 
The downside is I ended up putting on an extra pound of fat because I ate lots of tasty food and icecream . No worries, I’ll burn it off next week! G-yeah!
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!
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Weigh in Results:
Beginning Bodyweight: 157.3lbs
Beginning Body Fat: 11.0%
Beginning Lean Mass: 140.1lbs
Beginning Fat Mass: 17.2lbs
Current Bodyweight: 166.6lbs
Current Body Fat: 13.5%
Current Lean Mass: 144.1lbs
Current Fat Mass: 22.5lbs
Total Bodyweight Change: Gained 9.3lbs
Total Body Fat Change: Gained 2.5%
Total Lean Mass Change: Gained 4lbs
Total Fat Mass Change: Gained 5.3lbs
Summary:
Overall I have gained 6lbs of muscle and gained 6.6lbs of fat
(.75 : 1 Ratio of Muscle:Fat).
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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) = 18%, Green (bone) = 5%, Blue (water) = 63%, and Yellow (fat) = 14%.
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 | 5/23/2010 | Goal | Difference |
| Neck | 15.25 | 16.50 | 1.25 |
| Chest | 42.00 | 46.00 | 4.00 |
| Biceps (flexed | 14 | 16.50 | 2.50 |
| Forearms | 11.75 | 13.50 | 1.75 |
| Wrist | 6.50 | 6.50 | 0.00 |
| Waist | 35.00 | 31.00 | -4.00 |
| 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
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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
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