The stats are in for the week. Here they are:
| Item | Measurement |
| Current Weight (lbs) | 222 |
| Previous Weight (lbs) | 222 |
| Goal Weight (lbs) | 227 |
| Variance to previous (lbs) | 0 |
| Variance to goal (lbs) | -5 |
| Current Body Fat % | 14.0% |
| Previous Body Fat % | 14.5% |
| Goal Body Fat % | 15.0% |
| Variance to previous | -0.5% |
| Variance to goal | -1.0% |
| Current LBM (lbs) | 190.92 |
| Previous LBM (lbs) | 188.96 |
| Goal LBM (lbs) | 192.95 |
| Variance to previous (lbs) | +1.96 |
| Variance to goal (lbs) | -2.03 |
I did not lose any weight this week, but I did gain lean body mass. I dropped 1.11 pounds of fat and gained 1.96 pounds of lean body mass, so this is a success for me. I am going to remain on the chosen path until the goal date.
Accountability Plan for This Week:
Sunday, 1/06/2008:
Nutrition:
Metabolic Surge, 40/40/20 and cheat meal day
18 glasses of water
Workout:
HIIT Cardio Session for 30 minutes
Monday, 1/07/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
Squats and Deadlift Shrugs 3 x 15 (supersetted)
Bulgarian Split Squats and Step Ups 3 x 15 (supersetted)
Reverse crunches 3 sets
Steady Cardio Session for 45 minutes
Chin up session
Tuesday, 1/08/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
HIIT Cardio Session for 30 minutes
Wednesday, 1/09/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
DB Incline Bench Press and Cable Seated Row 5 x 5 (supersetted)
DB Shoulder Press and Wide grip lat pulldown 5 x 5 (supersetted)
BB close grip bench press and High pull 5 x 5 (supersetted)
Swiss ball crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Thursday, 1/10/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
HIIT Cardio for 45 minutes
Chin up session
Friday, 1/11/2008:
Nutrition:
Metabolic Surge, low carb
18 glasses of water
Workout:
Squats and Deadlift Shrugs 4 x 10 (supersetted)
Bulgarian Split Squats and Step Ups 4 x 10 (supersetted)
Reverse crunches 3 sets
HIIT Cardio Session for 30 minutes
Chin up session
Saturday, 1/12/2008:
Nutrition:
Metabolic Surge, all protein
18 glasses of water
Workout:
Rest day today
Monday through Friday my nutrition plan starts at 4:30 a.m. while it starts at 6 a.m. on Saturday and Sunday. I am happy with the progress so far and as you all know, I'm kicking it up a notch moving forward.
My pics and the rest of my day will be coming later.
Until then…
