It's been another two weeks since my last Fitness Progress Report, and I want to make sure that I'm consistently posting my progress on this blog to ensure I'm moving towards my goal of competing in the WBFF Fitness Modelling Competition on June 23, 2012 in Vancouver.
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
Progress Report: March 19, 2012
(Click here to see my pictures from two weeks ago – March 5, 2012)
WEIGHT: 148.9 lbs. (– 1.0 lbs.)
BODYFAT: 11.9% (+ 1.0%)
FAT-MASS: 17.61 (+ 1.60)
FAT-FREE MUSCLE: 129.61 (– 1.20)
NECK: 14.25″ (+/- 0″)
CHEST: 37.25″ (– .25″)
SHOULDERS: 45″ (+ .5″)
RIGHT ARM: 12.5″ (+ .25″)
HIPS: 31″ (+/- 0″)
WAIST: 29″ (+/- 0″)
RIGHT CALF: 13.25″ (+/- 0″)
RIGHT THIGH: 20.5″ (+ .25″)
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.
I've been very happy over the last two weeks the progress I've been making. While it says I'm one pound lighter and 1% body fat higher, it's important to not get too caught up with or attached to the scale – as there are so many variables involved. For example, there are small factors that will change my body fat and weight on a moment-to-moment basis, such as water retention, food in my stomach, etc…
The important things to pay attention to is the trend on a long-term basis – am I moving closer towards my goal of gaining muscle mass while keeping fat-gain at a minimum? The answer is yes.
I base my progress primarily on how I look in the mirror. And based on how I look in my pictures, as well as my tape measurements, I am making good progress.
Not only that, but I keep a detailed journal of my workouts in the gym – and every workout I am getting stronger and lifting heavier.
One thing I've been a little bit concerned about is gaining fat, but my coach has ensured me that it's been very minimal – and you can tell from the pictures. I'm thicker than what I was on February 18th, 2012 – but the primary reason for that is increased daily caloric intake and water retention.
My Workout Routine And Diet
Nothing has really changed here.
I'm continuing to work out 5 times a week, lifting as heavy as possible within the rep range of 4-10 reps. I've also continued doing 15 minutes of High Intensity Interval Training about 3 times per week.
My diet on a daily basis consists of meeting these requirements: 225 grams of protein, 300 grams of carbs, and 50 grams of fat – around 2500 calories a day.
I track everything I put into my body in detail in an Excel spreadsheet, and I'd say I'm about 90% meeting my requirements. There are many days when I'm out all day or at an event, which makes it difficult to track my meals (I can only track them when I'm at home later that day). As a result of that, I've had some days where I'm over or under in a specific category. But, no one is perfect and all I can do is keep trying to improve as much as possible.
Also, I will note that I've had a few days where I've had somewhat of a “cheat meal”. I don't do these very often, but sometimes they occur on their own due to a lack of willpower in the moment or making a bad decision. For example, last Saturday I was at a seminar and went to Red Robyn with some friends. I ended up having a chicken burger and french fries – bad move. And just the other day, I went out and had a few shots of vodka and tequila. These kind of occurrences need to stay at a minimum as I move closer towards my goal.
What I Can Improve
As mentioned above, the biggest thing I can improve is keeping my cheat meals to a minimum. Staying away from alcohol when I go out, and making some better decisions when eating out. These are very minor improvements, as I already feel I am doing a fantastic job. The other piece is making sure I remain consistent with getting my daily requirements of protein, carbs and fats.
Another piece I can improve would be to switch up my workouts more to keep my body guessing. I make small changes to my workout routine every time, but I'd like to do a more complete shock as I've been doing a similar routine for the last 6 weeks now. I've also been working out with a friend about once a week and I notice how much more intense my workouts are. If I can continue workout out with friends and using them as spots, I will make faster progress as well.
Things are looking good. From talking to my coach Dr. Joe Klemczewski, it looks like I'll be continuing to focus on gaining muscle mass for another 3-4 weeks before I transition into leaning out for the WBFF competition on June 23rd, 2012 in Vancouver.
I need to keep up what I'm doing, and even find ways to take things to a higher level.
Stay tuned, I'll be sharing more Fitness Progress Reports in the future, along with more details on specifics of what I'm doing.