Week 3: Body Composition

I'm posting my body comp a little late. We lost power when Ike hit and power was just finally restored; it was out for a week. Our place weathered the storm fine and everyone was safe. The morning of Ike, I had my husband help me with my body composition. I just wrote all my pinches and measurements on a scrap piece of paper. Here's my body comp from 9/12/08:

Weight: 144.8 (lost 6.6 pounds)
Body Fat: 21.43%
LBM: 113.77 lbs
Chest: 7 mm
Midaxilla (below armpit): 9.0 mm (lost 1.5mm)
Abdomen: 22 mm (same)
Suprailiac (diag. fold abv. hip bone): 16 mm (lost 2mm)
Thigh: 27 mm (gained .5mm)
Subscapular (below shoulder blade): 12.5 mm (lost 1mm)
Tricep: 13 mm (lost 3mm)

A lot of the weight that I lost was probably water weight. So I'm not sure if I actually lost muscle mass or if it was just water retention. So, I'll be continuing the same meal plan through this next week. If I still am losing muscle mass then I will either increase my calories or decrease the amount of cardio that I am doing.

I don't have any data for this week (week 4). The diet was pretty lousy with not having power. My husband and I were limited on what we could eat that was healthy until some of the grocery stores opened back up. I'm looking forwarding to starting up my meal plan again and cleaning the diet back up.

Week 2: Body Composition

My results for this week suck! I'm so completely frustrated right now. It's been very stressful at work, but I've been doing good on the nutrition. And to top everything off, it's my TOM.
I've burned over 3500 calories this week at the gym, and usually eat between 1300-1500 calories each day. However, my pinches are all higher than they were last week.
I'm praying that a lot of it is just water retention from it being my TOM. We'll see when I do my pinches next week.

Here are my crappy stats:

Weight: 150 (gained 1.4 pounds)
Body Fat: 22.52%
LBM: 117.30 lbs
Chest: 7 mm
Midaxilla (below armpit): 10.5 mm (gained .5mm)
Abdomen: 22 mm (gained .5mm)
Suprailiac (diag. fold abv. hip bone): 18 mm (gained 1.25mm)
Thigh: 26.5 mm (gained .5mm)
Subscapular (below shoulder blade): 13.5 mm (same)
Tricep: 16 mm (gained .5mm)

Does anyone have any words of wisdom for me? I'm overall pretty frustrated.

My goals for this week are not to miss ANY days at the gym, clean up the diet even more and log EVERYTHING, and I'll be following a more strict meal plan (see the meal plan on the right column of my blog).

Week 1: Body Composition

Weight: 150 (lost 1.9 pounds)
Body Fat: 21.94%
LBM: 117.09 lbs
Chest: 7 mm
Midaxilla (below armpit): 10 mm
Abdomen: 21.5 mm
Suprailiac (diag. fold abv. hip bone): 16.75 mm
Thigh: 26 mm
Subscapular (below shoulder blade): 13.5 mm
Tricep: 15 mm

Week one is down and I lost 1.9 pounds. Some of that may have been some water weight...it's hard to say, since I didn't do my pinches last week. There was definitely a gain since my last pinches that I did back in July (I was at 21.12% BF).
This week was pretty stressful. It was the first full week back at school with the kiddos, the school schedule has changed drastically, I have an extra class that I didn't have before, and it's been crazy handling all of the campus' technology issues. But I made it!!
The workouts felt good this week.
There were also some challenges with sweets. One day there was a birthday cake, another day some one brought doughnuts, and then there were brownies.
Tomorrow is my husband's b-day, so the challenge for tomorrow will be eating clean and trying to pass on the b-day cake (Eek! HELP!).

Week 1: Day 1

I won't be able to do my body composition and measurements until this weekend, however I did get my starting weight this morning. I'm starting in at 151.9.
So far so good. Today was Chest and Back and 30 mins of HIIT on the treadmill.

Starting Another 8 Week Program

Well, the summer is officially over! I spent last week getting my class room together and tomorrow the kids are coming back to school. It will be good to be back on a set schedule, because I am much more consistant with my nutrition and my work outs during the school year.
So on Monday I will be starting an eight week regime, basically increasing the intensity on my workouts and making sure I'm getting my 5 clean meals a day.
I'm off to make my blueberry protein pancakes for the week. More details to come!

Back to Blonde

I got some more highlights done today (YAY!).

Week 8: Body Composition

Weight: 149 (lost 1lb)

Body Fat: 23.67% (same)

LBM: 113.96 lbs

Chest: 7 mm (same)

Midaxilla (below armpit): 10 mm (same)

Abdomen: 24.5 mm (lost 1.5mm)

Suprailiac (diag. fold abv. hip bone): 18 mm (same)

Thigh: 30.5 mm (lost .5mm)

Subscapular (below shoulder blade): 13.5 mm (lost .5mm)
Tricep: 16.5 mm (lost .5mm)

Here's my update photo for the week. I still really want to lose some in the midsection, butt and legs. But it's a BIG improvement from where I started.

Week 7: Body Composition

Weight: 150 (same)
Body Fat: 23.67% (down .30%)
LBM: 114.95 lbs
Chest: 7 mm (same)
Midaxilla (below armpit): 10 mm (same)
Abdomen: 24.5 mm (lost 1.5mm)
Suprailiac (diag. fold abv. hip bone): 18 mm (same)
Thigh: 30.5 mm (lost .5mm)
Subscapular (below shoulder blade): 14 mm (same)
Tricep: 17 mm (same)

All in all a pretty good week, for missing as many workouts as I did (with being sick). I'm just happy the weight stayed the same (and didn't go up). And I lost a little on the skinfold sites.

Great Reads w/ Great Recipes!

I got these books around Christmas time. They're packed with some great tips and recipes.

Working Out While Traveling

I'm thinking about getting this to help with lifting while we travel during the summer time and also winter break. It was advertised in my Oxygen magazine (which is by far the best fitness magazine out there). Also, they just came out with a magazine called Clean Eating. I recommend both.

My Bad-Ass New Phone (LOVE IT!)

I just got my new phone Friday. It's like the AT&T Tilt...only it doesn't have the tilting screen (it's their older model). I was getting tired of carrying around my pocket pc and my phone. So I upgraded to just one device. I love it! I can now log my meals in excel from my phone. And the best part...I still get my corporate discount from the bank so the phone only cost me 50 bucks.

Motivation: Phrase for the Week

I saw this phrase and really liked it. This is the mode I'm in right now. I want to shock everyone. Dean still tells me that I shock him each week with how much my body is changing. My current mood: motivated...just thought I'd pass some along.

Week 6: Body Composition

Weight: 150 (down almost 2.5 lbs)
Body Fat: 23.97% (down 1%)
LBM: 114.19 lbs
Chest: 7 mm (same)
Midaxilla (below armpit): 10 mm (lost 1mm)
Abdomen: 26 mm (lost 1mm)
Suprailiac (diag. fold abv. hip bone): 18 mm (lost 2mm)
Thigh: 31 mm (lost .5mm)
Subscapular (below shoulder blade): 14 mm (lost 1mm)
Tricep: 17 mm (lost 1mm)

I'm really happy with my progress this week. I'm also thinking about upping my calories by about 200-300 on the days that I lift (a 1200-1500 calorie deficit on those days is a little high).

Here's a pic to show a little of my progress. I wish I had a decent one that showed where I started. Oh well =)

Core Training

I'm going to start doing some different core training this week and thought I'd share the workouts with you. I'll probably do these 3 x a week.

Week 6: Body Composition

Weight: 152
Body Fat: 24.94%
LBM: 114.54 lbs
Chest: 7 mm (same)
Midaxilla (below armpit): 11 mm (same)
Abdomen: 27 mm (same)
Suprailiac (diag. fold abv. hip bone): 20 mm (same)
Thigh: 31.5 mm (lost 1.5mm)
Subscapular (below shoulder blade): 15 mm (lost 2mm)
Tricep: 18 mm (lost 1mm)

Just changes in my thighs, back and triceps this week...BUT I'LL TAKE IT! =)

TGIF

I am so glad it's Friday! I just need to make it through today....I am beat. I don't think my sleep has been good the last couple nights. I'll be posting my my updates on Sunday morning.

Enviga

God I love this drink. This is my little indulgence each day (almost each day). I don't believe the hype about them helping you lose weight, I just think they taste good. My favorite is berry....mmmm =)

Nutrition Facts
Calories 5
Total Fat 0 g
Sodium 35 mg
Total Carbs. 0 g
Protein 0 g
Calcium 200 mg

Week 5: Body Composition

Weight: 153 (same)
Body Fat: 25.61% (down .49%)
LBM: 114.49 lbs
Chest: 7 mm (same)
Midaxilla (below armpit): 11 mm (same)
Abdomen: 27 mm (lost 1 mm)
Suprailiac (diag. fold abv. hip bone): 20 mm (lost 2 mm)
Thigh: 33 mm (same)
Subscapular (below shoulder blade): 17 mm (lost 1 mm)
Tricep: 19 mm (same)

So the weight didn't go down this week, but I'm okay with that. I still had some losses and gained a pound in lean body mass. I'm hoping I'll have a nice loss next week, because the last couple weeks I was averaging a 2 pound loss per week.

For Valentines Day Dean made me a healthy shrimp scampi (didn't know there even was such a thing). YUM!

Calorie Calculations 101

Here's a great link for calculating your calories:

http://www.sparkpeople.com/resource/calorie_calculation101.asp

Week 4: Body Composition

Weight: 153 (Down 2 pounds)
Body Fat: 26.19% (down 1%)
LBM: 113.45 lbs
Chest: 7 mm (same)
Midaxilla (below armpit): 11 mm (lost 1mm)
Abdomen: 28 mm (lost 1.5 mm)
Suprailiac (diag. fold abv. hip bone): 22 mm (lost 1mm)
Thigh: 33 mm (lost 1mm)
Subscapular (below shoulder blade): 18 mm (lost 1.5 mm)
Tricep: 19 mm (same)

So I had some progress this week...which makes me happy...I wasn't sure what things were going to look like this week, because I took a couple days off on the workouts. My muscles were feeling really fatigued and I was exhausted. Might have been overtraining a little bit.

Week 3: Body Composition

So let me start off by saying that I'm really bummed with my results this week...I didn't really have any major changes in my measurements or my body fat %.

This week was a little hectic...I had staff developments 4 days last week. Two of those days I got up at 4:30am to work out, 1 day I skipped, and the other I was at the gym til 8pm. This week sucked.

And I wasn't as good on the diet. They had some snacks at a couple of the staff development meetings that I indulged in....so that wasn't good.

Most of all, I just feel beat this week. It's been really hard to get through my cardio sessions the last couple days. My muscles literally feel tired.

Hopefully I'll have a better week next week.

Weight: 155 (Down 2 pounds)

Body Fat: 27.19% (only down .31% this week)

LBM: 113.37 lbs

Chest: 7 mm (lost 1mm)

Midaxilla (below armpit): 12 mm (stayed the same)

Abdomen: 29.5 mm (stayed the same)

Suprailiac (diag. fold abv. hip bone): 23 mm (lost 1mm)

Thigh: 34 mm (lost 1mm)

Subscapular (below shoulder blade): 20 mm (same)

Tricep: 19 mm (same)

SOOOOOOO HUNGRY!!!

I have a staff development thing after school today, so I worked out at o'ugly this morning. And my metabolism is going nuts today. I am so freak'n hungry it's not even funny. I just gotta make it through this class period and then I get to have my afternoon meal (YES!).

Week 2: Body Composition

Weight: 157 (another pound down. YAY!)
Body Fat: 27.5% (down another 1.58%)
LBM: 113.8 lbs
Chest: 8 mm (stayed the same)
Midaxilla (below armpit): 12 mm (1mm higher, but I could have mis-measured, oh well)
Abdomen: 29.5 mm (was 31 mm)
Suprailiac (diag. fold abv. hip bone): 24 mm (was 28 mm)
Thigh: 35 mm (was 36 mm)
Subscapular (below shoulder blade): 20 mm (was 22 mm)
Tricep: 19 mm (was 23 mm)

Cravings Fix

I'm having REALLY bad chocolate cravings!
If you get desperate...here's the nutritional value of a hershey kiss:


Cal: 24
Fat: 1.5
Carb: 3
Protein: .3


Also...if the cravings get really bad there's always the Shockolate Vault (which I'm seriously considering buying)

You can purchase it at http://www.gobaz.com/prodpage.asp?ProdID=5517

Week 1: Body Composition (taken 1/20/08)

Weight: 158 (yay! I lost 1 lb!!)
Body Fat: 29% (down 3.8%)
LBM: 111.99

Chest: 8 mm
Midaxilla (below armpit): 11 mm
Abdomen: 31 mm
Suprailiac (diag. fold abv. hip bone): 28 mm
Thigh: 36 mm
Subscapular (below shoulder blade): 22 mm
Tricep: 23 mm

So things are slowly decreasing and I'm very excited. I've already lost 1/2 in. off my waist, 1 in. from my hips, 1 in. from my abdomen, 1 in. from my chest (darnit), and 1/2 in. from my calves.

GRRRR!

I am hormonal, cranky and having such bad sugar and carb cravings tonight!! =(

I want a fresh baked chocolate chip cookie (heck, I'll just take the cookie dough).....I want chocolate!!! I want Mac and Cheese!!

I weigh in tomorrow morning. Wish me luck!!

Mmmmm....COOKIES!

I thought this was funny...



Damn! Now I want a cookie!

Smells Like Success

So far so good! Day one was a success. I did my workout (1 hour lifting, 45 minutes of cardio) and ate my 5 meals for the day. YAY! I know I just started, but I'm already anxious for week 8. I can't wait to see how much weight and body fat I will lose.

Sarting Stats

Here are my starting stats, taken from yesterday.....
Body Composition (3 site skinfold)
Tricep: 21.5 mmSuprailiac: 34 mmThigh: 39 mm
Body Weight: 159 (106.8 lbs of lean mass and 52.2 lbs of fat mass)Fatt mass: 32.8%
I posted some of my skinny pictures on the fridge as motivation. Here are a couple: