I'm about two months out from the WBFF Fitness Modelling Competition on June 23rd in Vancouver and it's time to post another Fitness Progress Report, to see how I'm progressing towards that goal.
My last Fitness Progress Report was about two weeks ago and I put up some comparison pictures of roughly two months of progress. I was amazed to see how much bigger I had gotten in that time, which is what's great about doing these Fitness Progress Reports regularly. Sometimes you don't feel like you're making progress towards your goal, but if you're tracking consistently, you are then able to look back and notice the changes.
I've had a solid two weeks with my diet and workouts. The goal has still been to put on a bit of size, and my coach Dr. Joe wants me to hover around 152-153 lbs before we start to lean out and get to 4-5% body fat for the competition.
You can see where I'm at and details of my recent progress below.
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
Progress Report: April 11, 2012
WEIGHT: 152.9 lbs. (+ 2.2 lbs.)
BODYFAT: 12.5% (+ 0.6%)
FAT-MASS: 18.81 (+ 1.0 lbs.)
FAT-FREE MUSCLE: 132.41 (+ 1.4 lbs.)
NECK: 14.25″ (+/- 0″)
CHEST: 37.5″ (+/- 0″)
SHOULDERS: 45″ (+/- 0″)
RIGHT ARM: 12.5″ (+/- 0″)
HIPS: 31″ (+/- 0″)
WAIST: 29.5″ (+ 0.5″)
RIGHT CALF: 13.5″ (+ 0.25″)
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.
As you can see, I've gained in several areas over the last two weeks. Most notably, my weight has gone up by 2.2 lbs, along with my body fat. This is a little strange to me, as I feel I've been pretty consistent with my eating. I had a few days over the last two weeks where I ate a bit over my caloric intake, but not a significant amount that could warrant a pound of fat. It's most likely glycogen storage or water-retention. Again, I'm not too worried about what it says on the scale, only about how I look in the mirror.
Overall, I'm happy with how things are going. Most likely in the next few days or week, my coach will have me start leaning out to being 4-5% body fat and around 147 lbs for my competition. I'll have a little less than two months to make that happen, so that is when the real challenge begins. I'll really have to start to step things up and prepare my meals more diligently.
My Workout Routine And Diet
My workout routine has been almost the same the last two weeks, except for a few slight adjustments to try to shock up my body. Still lifting heavy, as well as having some friends that I've been working out with. Working out with a buddy has made a significant difference, as I'm pushing myself even harder and going beyond failure on most sets.
One thing that I did over the last two weeks was meet up with Artus Shakur, a WBFF Fitness Model in Vancouver. We had an awesome ab workout together and he gave me a lot of cool tips on how to develop my abs better. While I normally train abs every workout for about 10-15 minutes at the end, I've switched it up and have been doing it more. On my “off days”, I've been hitting the gym and working only abs for about an hour. Been doing a lot of different exercises and using weights to try to get them to pop more. So far, I've noticed a difference and my abs are looking more pumped.
As for diet, there was a slight change that my coach Dr. Joe made that most likely contributed to the increased glycogen storage and the weight gain. We upped my carb intake from 300 grams a day to 325-350. Protein intake has still been around 225 grams and fat intake at 50 grams.
Over the next two weeks I'll be making some significant changes as I most likely will be switching gears to losing body fat, while retaining my muscle mass. My diet will be changing completely, along with my workout routine. Stay tuned for my next Fitness Progress Report, I'll keep you updated.