Food/Training Log: July 16, 2011

[Rachelle Lowder]

FOOD: (Today has basically been a cheat day)

 

7:00AM

-Cup of coffee w/creamer

7:30AM

-Scoop of Vanilla Protein

9:45AM

-Scoop of Vanilla Protein w/1T brown sugar (Post-Workout)

10:00AM

-About 4 or 5 pieces of cut pancake left over from the boys' breakfast

11:41AM

-Was naughty and had like 5 more bites of pancake.

1:30PM

-2 homemade Fish Tacos w/ 1 corn tortilla each taco 

6:00PM

-Big Taco salad: Spinach, Iceburg salad mix, seasoned beef, cheddar cheese, olives, tomatoes, chives, cilantro and Rach Dressing

7:30PM

-Soft taco: Taco sized flour tortilla, seasoned beef, cheddar cheese, olives, tomatoes, chives, clinatro & shredded cabbage

9:30PM

-1.25oz of chocolate fudge

 

I also had a liter bottle of Diet Coke today

 

TRAINING:

-Deadlifts @ 155lb: 5 sets of 5. (Lightened the weight due to my lower back feeling slightly strained)

-Double Front Squats w/44lb bells: 5 sets of 5

-Hamstring Curls on ball: 5 sets of 12

 

Today we took measurements to see my progress after the 3.5 weeks of intense squats, lunges & upper body work.

 

June 6, 2011 

Body Fat :

Weight: 145.6

Thigh: 14cm

Tricep: 10cm

Iliac Crest: 9cm (this is the area just above the hip bone, diagonal from the opposite shoulder)

Total: 33cm

(Sorry, I forgot to write down the actual percentage.)

 

Circumference (In Inches):

Neck: 12 1/2

Chest: 36 1/3

Waist: 31 1/4 (taken around navel as opposed to smallest part of waist)

Hips: 39

Thigh: 18 3/4

Calf: 13 3/4

Bicep: R-10

           L-10

 

July 16, 2011

Body Fat:

Weight: 146.4

Thigh: 14cm

Tricep: 9cm

Iliac Crest: 9cm

Total: 32cm

 

Circumference (In inches):

Neck: 12 1/2

Chest: 36 3/4

Waist: 31

Hips: 38 1/2

Thigh: 19

Calf: 13 3/4

Bicep: R-10 1/4

           L-10 1/4

 

So basically what this says is that I gained 1 pound of muscle in one month without gaining any fat. I gained size (muscle mass) in my quads, biceps and in my chest (most likely due to growth in my lats). I also lost a little size in my waist and in my hips.

[Brent Brown]

Awesome!!

[Rachelle Lowder]

Thank you Jim. I'm pretty proud of where I've brought myself. I also really appreciated you pushing me the days I needed it and not allowing me to slack; especially at the end.

[Jim B]

Absolutely outstanding work. It is very, very hard to gain muscle while reducing bodyfat when you are already very lean.