Not making any excuses, but as expected, really no changes whatsoever this month. On the positive side, at least I didn't GAIN this month with all the stress and turmoil!! It's been an insanely crazy month for me with Pig being injured. I'm so ready for life to get back to normal!!
So, how did I do towards my goals??
RED = January results
Blue = February results
Green = March results
Goals
1. Get my BMI into the "normal" range - I'm currently at the low end of the obese range! YIKES!
I'm now "just" overweight - no longer obese!!
Dropped from 30.4 (obese!) to 29.9 (Jan) to 28.1 (Feb) so I'm making progress and heading in the right direction!
No change this month
2. Reduce bodyfat percentage to 25% or lower
Number went down so I'm headed in the right direction.
Again, had a drop here so I'm happy!
A teeny tiny drop this month!
3. Get back into my size 10 "good butt" (as DH calls them!) jeans
All of my measurements went down, so I'm again headed in the right direction!
Ditto! I'm now able to fit into some jeans that were SUPER tight last month!
No change this month, but I'm happy that I'm no longer in my "fat" jeans!
4. Stay CONSISTENT with my nutrition! 100% compliance for the month!!!! Which earns me an hour long swedish massage!!!
I give myself a 98% for compliance this month. Had one day where I estimated cals for the day (Valentine's day) and there were couple of days where I gave into a little bit of stress eating - but overall I'm really pleased that the stress eating didn't get out of control like in the past!
Nutrition was only meh this month. Some days I barely ate a thing, other days I made bad choices, or ate way too much. Stress and lack of sleep really suck!
5. Significantly increase my NEAT
Doing this! I have to say the GoWear Fit has really made me aware of how little I used to move every day. I'm now getting some type of NEAT in every single day and making sure I try to be as "inefficient" as possible. I'll make 3 trips up and down the stairs with the laundry instead of just one, park as far away from the store as possible, etc etc. It all adds up!
I'm a NEAT individual!! Definately keeping my daily activity levels high!
Not so NEAT this month due to circumstances beyond my control. Did my best with trying to keep active.
Plan
1. Nutrition: Low carb
Will continue with the Protein Power low carb plan. We are aiming for 40g or less of carbs every day. The only change will be to allow a wee bit more flexibility on the weekends where we will aim for 60g or less.
Carrying on here - no need to fix it if it ain't broke!
Will be doing some carb/cal cycling this month and see how that goes!
Height: 5'8"
Weight: 138 to 135 (-3.0)
Chest: 37.0 to 36.5 (-.5)
Below Chest: 28.5 to 28.5 (same)
Stomach below belly button: 33.5 to 32.75 (-.75)
Waist at smallest: 26.5 to 26.25 (-.25)
Hips: 37 to 36.25 (-.75)
Thigh: 21 to 21 (0)
A little boobage showing in the back shot, but figured it wasn't too obscene. Very happy with progress this month, but pictures didn't show as good as I had hoped. But, I am FEELING great. Feeling like there will be no problem with tank top season at all.
I'm not sure how much more I will be able to tweak my numbers. I'm thinking *maybe* another inch in the waist and hips and stomach. April I will be focused on blasting off this last little bit of fat that is keeping me from heading into some serious recomp. I'll put it in writing......I will weigh in at 130 next update.
Missjane: So, from the front you look awesome. But from the back... honestly, if I saw you from that angle walkin' down the beach I'd totally be convinced that you were a young, fit, hot college girl! Damn you rock that bikini I think I speak for all when I say you've got the bod many twenty-somethings envy.
Keep liftin' and workin' gals!! Rooting from the sidelines.
This wasn't a bad month for me, in that the little changes are all positive, but the amount of progress I make each month is very small.
Since I started the challenge, I've been injured and hoping that I would only be laid up temporarily. This has led to my half following NROLFW at best. Now that I know I'll be in physio for at least another few months, that I won't be running for at least another month, and that I'm not allowed to lift heavy weights for at least another 2-3, I really need to establish new goals. Specifically, goals that focus on my nutrition, doing my physio exercises, and setting up a schedule of the exercise I am allowed to do.
Just realized I didn't do measurements... but I have pics and weight...
Jan 1 - 141
Jan 28 - 141 (went up 3, then down 3)
March 1 - 147 (ugh +6 vacation)
April 4 - 138 (-9!!!)
Total so far -3
Not sure I see much difference from Jan to now (maybe a TINY bit around the tummy?). I took the time to make the pic size work this month, and at least I'm not completely mortified to post 'em, like last month .
Jan 09Apr 09 Height 5'8 "5'8" Weight 140lbs 136lbs (-4) Waist at narrowest: 28" 27" (-1) Waist at Belly Button 31" 30" (-1) Hips 38" 37" (-1) Chest 34" 33" (-1) Chest Under Bust 31" 31" Arms 11" 10.25" (-0.75) Low Thigh 17" 17" High Thigh 22" 21.25" (-.75)
* RED is the total lost since January
* Now, lets review some of my past goals. CLEAN EATING GOALS
1- No coffee in the AM.
Complete Fail with this Goal, gave this up in February sometime, but I am drinking 1/2 caffiene coffee and only 1-2 cups/day.
2- No diet soda AT ALL.
Started to have this 1x a week as a treat. Better than 3/day.
3- Save sweets for 1x a week with a goal to decrease to 1x month. Slow & steady wins the race.
I am at NO SWEETS at all right now. I have kept up with this for 6wks now.
4. Have a protein shake post-workout.
Continue and Kept Goal. FITNESS GOALS:
1. Full Body Lift 3x Week - No machines, all free weights.
Doing OPT Remix Weights at this time 5x/week. Kept this goal.
2. Run 5-7 miles 2x week with one day of Cross Training
Totally not running at my in-season mileage. I am trying to focus on fat loss. The most I ran this month was a 4mile run before I began OPT. Now I will do 25min tempo runs or 30min Cardio on certain days of OPT. At my current deficit, I can't really do HIIT or long distance runs without overtraining setting in.
3. Increase weights and record all weights to show improvement.
Continue.
I completed the Precision Nutrition 8 Week Experiment and while I enjoyed the prescribed regimen, it was not an overwhelming game changer for me. I got stronger on many of my lifts and improved my balance thanks to all the single sided exercises on the TRX. But I battled hunger and ate too much. And at times, I ate the wrong things. I plan to take it easy this week (no lifting and walk/jog on my treadmill) and then do a modified version of Warp Speed Fat Loss (same exercise regimen but a less intense version of the diet).
Goals:
Lower my body fat to about 15-17%, whatever ends up looking good. Hard to say exactly until I get there. Goal is to look lean and athletic, not just thin. PROGRESS UPDATE 4/5/09 - While I didn't measure, I know I am still above 17% so nutrition and adding back HITT is my focus for April
Get stronger in 2009. I would like to be using the 45lbs plates on my oly bar on a regular basis. I would like to squat my body weight. I would like to be able to perform chin-ups in a workout (say 4 sets of 6) without using a jump stretch band for assistance. PROGRESS UPDATE 4/5/09 - Since I am focusing on getting stronger, I feel like I am having success here. Still not using the 45s but I know I will this month.
Work with a coach to improve my lifting technique and learn the oly lifts. PROGRESS UPDATE 4/5/09 - Now that the PN deal is over, time to get this done.
Plans (Revised):
Complete Precision Nutrition 8 Week Informal Exercise Experiment - PROGRESS UPDATE 4/5/09 - I was 100% compliant with the workouts. Enjoyed the program but wish I had done better.
Follow a strength focused program. PROGRESS UPDATE 4/5/09 - Getting ready to do WSFL which has a strength focused component and then will do Built For Show.
Be consistently 90% compliant with nutrition (Naked Nutrition/Precision Nutrition model). PROGRESS UPDATE 4/5/09 - I would say I failed on this front due to crappy eating on the weekends. No excuses, time to play like a champion here.
Get serious about finding a coach PROGRESS UPDATE 4/5/09 Going to restart this (see above comment in Goals).
Stats:
Measurement
1/3/2009
4/5/2009
Height
60 in
60 in
Age
38
39
Weight
112.2 lbs
113.4 lbs
Beginning Pics (1/3/09):
Current Pics (4/4/09):
Overall, I am not displeased with where things are for me fitness and body composition wise but I know they could be better and that I am in control of producing the results.
Stats and pics update for April. The food last night and today probably skewed it a little bit in the wrong direction, but it's not bad. The pics don't match the stats though either since I did measurement this morning before I ate anything and I just took the pics now... after having ice cream and a big vegan cookie, lol. Oh well. Hopefully after a month of Max Strength I'll have some real results!
My back looks really puffy this month for some reason... weird!
My Pics First, then Stats, sorry for sizing issues! I'm soooo tired today, and I just took the pics after a bowl of ice cream and cake.
Start is on the left, today is on the right
Weight: 112 (+1 from start)
Chest: 27 (same)
Waist: 23 (same)
Hip: 30.5 (-1 from start)
Thigh: 15.5 (-1.25 from start)
Calf: 13 (-.5 from start)
Bicep: 9 (-.5 from start)
Forearm: 8 (Same as start)
I look tired in my front pic. I'm ready for bed now :-(
I don't see what you mean... There is three rows of pics, and they aren't wider than the "normal" screen. Tell me what I need to do and I will do it, but from my end they look ok.
I have two more weeks and I'll be done with Hypertrophy I Then I'm going to have a week break then do either II or III, not sure yet. Not much went on as far as measurements go, I do notice more muscles in my arm and thigh, which is good. I also just for fun tried to do a push up on Friday and I could do them easily!! I always did push ups on elevated areas to make them easy, but Hypertrophy must be really doing something. Eating has been going good, but protein levels are lacking so this month will be trying to focus on that.
Measurements:
area - [jan] - april
weight - [131.1 lbs] - 131 lbs
waist - [29"] - 28.7"
navel - [34.25"] - 33.5"
hips - [36.6"] - 37"
r upper arm - [11.2"] -10.75"
r calf - [12.25"] - 12.00"
Well, I truly believed that I was going to show some positive changes. I've started triathlon training, so adding swimming, cycling and running to my strength training and trying very hard not to eat to compensate or over-compensate for the added activity. My low this month was 136, average weight for most of the month was around 138. I weighed 138 1/2 two days ago...today I sit at 142! And everything else is up, except my height, which I measured the other day and learned that I have shrunk! So, I am shorter and fatter. I am not happy. Not at all.
I don't see what you mean... There is three rows of pics, and they aren't wider than the "normal" screen. Tell me what I need to do and I will do it, but from my end they look ok.
Jen:
A moderator will probably have to do it, but it looks like there needs to be a line break between the back and the side shots.
I had to scroll too.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
No progress this month, UGH! I attended a 5 day conference mid-month and that really derailed me. No fridge in the hotel room, no gym in the hotel, no grocery store within walking distance, crap restaurants nearby, no rental car, $4 bottles of water. BLAH!!! I ate okay but restaurant food is loaded with sodium and hidden carbs, so I've spent the last three weeks getting back to where I was before the conference.
Here's my April update:
I'm a little dissapointed at how I ended March. I really let the stress of everything get to me this last week or so. My eating and drinking weren't the best, and I'm ending up about 2lbs from my low earily this month.
Goal 1: Continued body recomp at maintenance calorie levels (2000-2200) with a pretty even macro split (35P-35F-30C)
[Am reducing this to 1700-1900]
Goal 2: Mobility/stretching 5x week
[seriously need to work on this!!]
Goal 3: Lift 4x week with lower/upper body split focusing on glute/ham activation
[Reduced to 3x per week per scheduling constraints and BFS set up]
New Goal 4: finding my sweet maintenance spot. I'm actually not too unhappy with how I look even though I've gained 5+ pounds since January. I obviously can see that a lot is fat gain due to the increase in my waist and thigh measuremements. I'm planning to work on dropping a few during this next month by decreasing calories and reintroducing 15-30 minutes of mild cardio every other day or so. We'll see what happens!
1. Complete NROL Fat Loss III then move on to OPT remix or other program. Haven't decided yet. Finished FLIII and Built For Show Spring Phase 1, moving on to Spring Phase II next week
2. Get under 20% body fat and bring weight into the low 130's. I would like to see 135 or lower by the end of the challenge. Getting close to 135. Body fat still unknown.
3. Deadlift and Squat body weight. Deadlifting 135, so one pound away. Will be working on deadlifts more soon. I set a mini goal of Front Squatting over 100 and reached it this month, so that will replace my squat goal unless I get the back squat nailed down, too. It could happen.
4. Do 10 chinups – ummm, nope. Big ol fail on this one so far.
5. Make NEAT a priority especially at work. Better! And better at home at night and on weekends. Thank you Go Wear Fit
Food Goals:
1. Focus on eating more vegetables. Yes.
2. Focus on clean eating - need to cut out some of the junk. Still have a few too many sweets. But for the most part food is clean.
3. The biggest one....clean up my act on the weekends. I tend to let myself go on the weekends, ruining my hard earned deficit from the week. I am in a much better place with this one lately. I started tracking everything good or bad on the weekends and it has made a huge difference. I am focusing more on cooking healthy meals instead of going out for dinner on the weekends which was a habit we had gotten into.
Jan. April Overall Change(last month)
Not the best month. My weight is up a little from last month but the stats measurements were taken at the end of a maintenance week followed by a period of having trouble getting back on track. Some measurements have decreased while others are up a little.
I was 100% compliant with food logging although not always compliant to my diet and training goals. Never terribly off kilter and if I had an off day I just moved on and tried to get on track as quickly as possible. Oh and I finally did a little just fun time sewing and reading while I was sick. So that was good. I just need to continue that when well.
i'm basically still in a holding pattern. my plan is to make it through the semester and get back into fat loss mode in may. food has been pretty decent and i miss the gym - made it in once last week, but it really takes too much out of me right now. i'm feeling a bit "puffy" right now and i don't like it at all!
March was the weirdest month ever. Sick, weird workouts, going out of town, big events--the scale is uncooperative, but my measurements are going down, and I am getting a lot of compliments. So I don't know what to say. The last 2 weeks I have been doing the NROL fat loss and really enjoying them, so I think that I am holding water. Anyway, these pictures are brutal because my hubby was sick and unable to take pics at the regular time. Whatever. I have been fighting with these same 5 pounds for 2 months now, and It's getting really old.
Jan April
Weight 153 147
Bust 37 36.5
Waist 30 29
Ab. 35 34
Hips 37 35
I'm just hanging in there by a thread, ladies! Totally self-absorbed in my own problems, but I did work out this month... sorta often... well, ok so I missed a week!
And now I'm in the middle of major period bloat. Egad, I'm huge! Everything feels enormous! Next week I hope some of it will disappear.
Good news is my core and hip are coming along. I roll out the piriformis muscle after every set. It extends the workouts (still doing Ballantine's bodyweight stuff) but it doesn't cause me the pain it used to.
And in the pictures I see that I'm standing more normally! No more hip popping up!
March wasn't the best month in that I didn't lose any of the weight I gained while I was sick. But, I didn't gain inches or much in pounds either (0.4#). Having a desk job, especially during tax season for me, does not do the body any favors. Thank goodness that the worst will be over in the next two weeks and I can wholeheartedly go for fat loss.
Please excuse the undies showing in the back shot and the socks, etc. At this point of sneaking in under the wire, I can either have perfect pictures or I can still be in the challenge, but both is not possible right now .
OFFICIAL WOMEN'S JAN-JUN CHALLENGE - M3 PICS and STATS
I think I speak for all when I say you've got the bod many twenty-somethings envy. 
.
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