P90x Lean End of Week 7 updates and measurements

I just returned from a 9 day coaching trip, where we lived out of a Studio 6 Extended stay suite with kitchenette. We worked from about 8 am to 5 or 6 pm each night wiht groups of students and trainee coaches, then spent several hours each night reviewing, planning and organizing the photos & videos of the day.  With 3 of us sharing 1 rental car and the pool about 30 minutes away, the commuting and grocery shopping time as well as any small errands also consumed up to 2-3 hours each day.

Little time at all was left for personal fitness or training.  I did manage to do a small amount of Yoga each day. I traveled with my set of bands, and rather than taking my DVDs I purchsed the ipad app for all thep90x exercises...but they never downloaded.   Must have been the hotel wifi I guess, but I was dissapointed to not get my Tony fix.

it's just as well since there was so littel personal time.

One thing I AM happy about though was maintaining my diet. We spent a little more money shopping at whole foods for groceries than I normally would, but again with 3 people in one car and concerns about food allergies/sensitivities, it just would have been too time consuming ot shop at 2 grocery stores rather than one.   We were also able to share foods with each other so that less would go to waste.

I felt skinny and lean most of hte time on the trip and was sure I'd been losing weight. The last few days I cheated a bit with maybe 1 or 2 extra squares of chocolate that I would not have normally had.

I loved all the photos I was in, check this one out from the back. I love the definition that's starting to appear in my shoulders & waist, let alone the hint of muscle definition in the back.

And here are this week's numbers & Measurements:

Day 50/90
Weight: 145.3 lb (Lost 9.1 lbs)
Chest: 37"  (Circumference the same, but smaller volume, yay)
Waist: 29"  (lost 3.5"
Hips: 39"  (lost 2")

Body Mass Index:	25.8  kg/m2
Waist-to-Height ratio:	0.47
Percent Body Fat:	30.3%
Lean Body Mass:	101.3 lb

Total Fat Lost: 14.7 lbs!
Total Muscle Gained: 5.6 lbs


And the comparisons from 2 weeks ago (week 5, I missed week 6 numbers)

Day 35/90
Weight 146.6 (Lost 7.8 lbs )
Chest: 37"  
Hips 40" 
Thighs 22" (left) 22.5" (right)
Waist:  29.5"(yeah)


And the bodyfat summary from
http://www.scientificpsychic.com/fitness/diet.html

Body Mass Index:	26.0  kg/m2
Waist-to-Height ratio:	0.47
Percent Body Fat:	30.9%
Lean Body Mass:	101.3 lb

What I find especially interesting is that my body fat percentage has continued to drop slowly, while my lean body mass stayed the same. This is fairly consistent with what I expected sicne I've been following good nutrition, but not doing as much exercise due to the travel. It's nice to see the bodyfat calculator website showing results that seem consistent.

A Goal Setting Dilemma - Lean Body Mass vs. Body Fat Percentage

A peek inside my brain. Lean Body Mass on the left axis. Body Fat %age on the Top Axis. The 2 Red squares represent my starting point and Yesterday's point. The colored bars represent a range of Body Weight Targets. 

Here's what I find so interesting. If your sole goal is a body weight in lbs, how does that break down into lean muscle and body fat %age? If I continue adding muscle like I have been...I'll have to cut my body fat %age to 21% to reach my "goal weight". 

If I continue the same rate of both body fat reduction AND lean body mass (muscle) building over the next 5 weeks, I'll still be 7 lbs over my goal weight. 

Unless I had a chart like this, it would be easy to get frustrated with slow weight loss. Thank goodness I'm not single minded like that. :)

Frrthermore...if I STOP exercising...and keep working with my diet, I'll reach my goal weight much sooner...but I don't want to stop exercising, lol.  I'll take the yellow or even red band for weight target if my lean body mass increases another 6 lbs, over the other combination (same lean mass, lower BF %age)

Just thought I'd share!

p90x Week 6 Day 1 (lean version) Core Synergistics

So this is Week 6, Day 1of my p90x Lean program.   I was getting a little bit disappointed in myself because during the first recovery week, I used it as an excuse to basically not do anything at all. The firs today or two I told myself I needed the extra rest.  Then it just got hard to find the time to fit the workout in.   To be fair, I did get in the water for about 7 minutes prior to one of my swim clinics...but I can't really count that for much.

Last week, Week 5, I only did 2 of the workouts, I did Core Synergistics and I did a Power 90 routine, Sculpt 1-2.   Both went really well, and i hadn't really lost any fitness, I just didn't have that awesome feeling I get when I feel like my muscles are actively growing!   I missed it.

I DID follow the nutrition plan well for both weeks and actually decreased my caloric intake almost naturally to compensate for the decreased activity.


This week, in fact, this AM while laying in bed feeling like I'd blown it for this round of p90x I tried to distance myself from my head and my feelings.  I thought about it in terms of what I'd tell one of my own athletes for Steel City Endurance, and just keep on with the schedule without trying to make up any missed exercises.  I went back and forth trying to place some kind of a value judgement on myself.  The I realized it didn't really matter.  Just do something, get back in the game, get back in the routine.

Since i"m currently in a beachbody challenge group with my coach Ryan, I figured it'd be easier to just jump in on week 6.   The bonus is that this will give me 2 weeks "on" before my next recovery week.  I had been feeling pretty tired & sore in week 3 and actually think that  2 week on, 1 week recovery (not "off") plan would be really good for me.

of course, I can rationalize anything, but with that decision made I jumpt right back in and absolutely CRUSHED Core Synergistics tonight.

I'm feeling great and I fit into my skinny shorts again...and they are actually kind of baggy.  I'm liking this.

p90x Week 5 Weight loss results

The past 2 weeks have been tough..week four was a recovery week and I got really out of the habit of trianig. I was tired and used that as a mental excuse for NOT doing the DVDs.  While it may be OK physically, getting out of hte routine habit really set me back for this week.

I did 2 workouts this week, but have been really foolowing the diet. Feeling pretty good but I notice a difference when I'm exercising less.

Here are this week's measurements & weights and thoughts

Day 35/90
Weight 146.6 (Lost 7.8 lbs )
Chest: 37"  
Hips 40" 
Thighs 22" (left) 22.5" (right)
Waist:  29.5"(yeah)


And the bodyfat summary from
http://www.scientificpsychic.com/fitness/diet.html

Body Mass Index:	26.0  kg/m2
Waist-to-Height ratio:	0.47
Percent Body Fat:	30.9%
Lean Body Mass:	101.3 lb

Total weight loss 7.8 lbs
Body fat starting: 37.7% (OMG!)
Lean Body mass starting: 95.7 lbs

Current body fat: 30.9%  (Awesome!)
Current lean body mass: 101.3

Which means that I have gained 5.6 lbs of muscle mass, and lost 13.4  lbs of Fat!

At my goal weight of 135lbs, maintaining 101.3 lbs of lean body weight, my BF% would be  25%.  That sounds pretty nice!  

At a BF% of 20% maintaining current lean body mass, my weight would be...  127lbs.  That's sounding more realistic than last week's weight of 120lbs for 20% BF.

it's pretty cool to see how losing weight and defining yourself by your BF %age requires addition of muscle mass and not just loss of fat.  Loss of fat alone would be difficult without adding muscle mass due to the increased difficulty burning calories.

While I realzie that these numbers are not 100% accurate...the trend is clearly there!! 

I'm really excited about the BF% getting down to 30.9%!!!