Fitness Progress Report #6: 4 Weeks To WBFF Competition

There's 4 weeks to go until the WBFF Fitness Modelling Competition on June 23, 2012 in Vancouver. Since my last Fitness Progress Report two weeks ago, I've begun leaning out and my body has slowly been tightening up. As you'll be able to see from the pictures below, the outlines of my abs are beginning to be revealed.  We've only made some slight adjustments to lowering my fat intake by 10 grams for the last two weeks, and it's amazing how such a little change can make a noticeable difference.

To be honest, I'm a bit nervous and concerned about having my abs being defined enough for the competition in only 4 weeks. I've asked my coach about this and he's assured me that over the next 4 weeks they will be there. The uncertainty that I have comes from never having done this before or knowing exactly how things are supposed to go, but all I can really do is trust the process of my coach, as he's an expert on this and has helped hundreds of people achieve the result that I want.

He's told me the goal is to be around 147-148 lbs at 4-5% body fat – so if I can achieve that by following his diet and staying consistent over the next 4 weeks, I'll be extremely happy. 🙂  I think part of the challenge is that I'm already very lean and we don't want to risk losing weight too fast, otherwise I will lose some of my size and look too small. It's a very fine line.

Previous Fitness Progress Reports

If you want to see comparisons of my progress on a bi-weekly basis, check out the links below:

February 18, 2012 – My Journey To The WBFF Fitness Modelling Competition
March 5, 2012 – Fitness Progress Report #1: Putting On Size
March 19, 2012 – Fitness Progress Report #2: Gaining Muscle Mass
March 26, 2012 – Bill Phillips Transformation Spring Forward Challenge
April 11, 2012 – Fitness Progress Report #3: Getting Bigger While Staying Lean
April 24, 2012 – Fitness Progress Report #4: Final Stages Of Mass Gain
May 9, 2012 – Fitness Progress Report #5: Beginning Fat-Loss Phase

Progress Report: May 23, 2012

(Click here to see my pictures from two weeks ago – May 9, 2012)

WEIGHT: 150.6 lbs. (– 1.8 lbs.)
BODYFAT: 11.9% (– 1.3%)
FAT-MASS: 17.81 (– 2.2 lbs.)
FAT-FREE MUSCLE: 131.01 (+ 0.2 lbs.)

NECK:  14.25″ (+/- 0″)
CHEST:  37″  (– 0.5″)
SHOULDERS:  45″  (+/- 0″)
RIGHT ARM:  12.5″  (+/- 0″)
HIPS:  31″  (+/- 0″)
WAIST:  28.75″  (– 0.25″)
RIGHT CALF:  13.25″  (+/- 0″)
RIGHT THIGH:  21″ (+/- 0″)

NOTE: Body Fat, Fat-Mass, and Fat-Free muscle is measured on a body composition scale and isn’t 100% accurate. I may be using Body Fat calipers in the future, but for now it’s good to use the same form of measurement for consistency.

In the last two weeks I've lost almost 2 lbs of fat. I think we're aiming to lose about 1-1.5 lbs of fat per week, while maintaining my muscle mass. If the goal is to be around 147-148 lbs by June 23rd, that's about 3 lbs of fat in the next 4 weeks, which is currently covering up my abs.

I'm really excited to see what's going to be happening over the next few weeks with my body.  It feels like everyday I'm noticing small changes in my body when I look in the mirror. It almost feels like opening up a present on Christmas day.  🙂

My Workout Routine And Diet

As for my workout, I switched it up two weeks ago to more higher reps with super sets/drop sets. I've been pushing really hard for about 60-75 minutes a day, one muscle group a week.  I've only been resting about 60 to 90 seconds in between sets, so I'm getting a great fat-burn throughout my workout as well.  I've been really enjoying my workouts, switching them up quite a bit.  I've also been hitting my abs hard at the end of every workout for 10-15 minutes, and then also dedicating 1-2 days a week to only abs. I've set up a little “home gym” in my apartment where I have a chin-up bar, gravity boots, and a swiss ball that I've been using for an ab workout as well.  I'll have to share one of these days a typical workout for me, as I've been getting a lot of questions about what I'm doing.

As for cardio, I'm doing High Intensity Interval Training 3 times per week, which usually involves me sprinting every 1-2 minutes for 15-minutes on the treadmill.

Diet has been the same since the switch two weeks ago. I'm consuming 225 grams of protein, 300 grams of carbs and 40 grams of fat. That amounts to 2460 calories per day.  I've been more consistent than ever with my diet these last two weeks, tracking everything with excel spreadsheets. I'll also be sure to share my diet one of these days as well, so you can get an idea of what kinds of foods I'm eating.

That's it for now – 4 weeks to go and I'll be working my ass off, staying as consistent as possible. Stay tuned for the next Fitness Progress Report, more changes to come!  This is when it gets really exciting.