The HYPERplasia challenge: Njari's Cut

[Njari]

Hi everyone! They say that if you aim at nothing, you'll hit it every time. My only ph The HYPERplasia challenge: Njari's Cut ysique successes were preceeded by goal-setting, and I'm tired of screwing around! So, here it goes:

<font color="red"> My Motivation </font>
I want my wife to be proud of me and physically attracted to me. I want a body as lean as when we were married, but more muscular! I want to feel clean, healthy, and strong. I want my energy and vigor back. I want to build a physique that makes a statement: that I am strong, disciplined, and different. I want to regain the personal discipline that trickles down into all other areas of my life. I want a body that gives me an “unfair” advantage at everything that I do. I want all of this without bringing glory to myself. Rather, I will marvel in the machinery that God has equipped me with, and I will acknowledge that all good things come from Him. I will help others regain their health, their energy, and their personal discipline. It is only by the grace of God that I can accomplish these things.

All of the physical aspects of these goals are fleeting. But, the personal discipline will give me dramatic influence over the time and resources that I have been allotted on this earth. Moreover, I will be brought into unique contacts with other people throughout the duration of this cut, and these encounters are to be used as opportunities to further the kingdom of God.

<font color="red">My Goals: </font>
I am currently 166 lbs, 11.6% bodyfat (7-point caliper test) (http://www.abcbodybuilding.com/magazine/ultimatebodyfattestingguide.htm). I am 24 years old.

My goals are:
By Christmas: 159 lbs, 9% body fat.
This will require losing 1 lb of fat per week, and losing less than .5 lbs of lean mass per week.

By the end of January: 153 lbs, 7% body fat
From Christmas, this will require losing about .75 lbs of fat per week, while losing less than .5 lbs of lean mass per week.

<font color="red">My Plan:</font>
Nutrition: I will be following Jacob Wilson’s “ 13 Weeks to Hardcore Fat Burning (http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php) ” plan.

Supplements: Multivitamin pack, chromium picolinate, creatine, meal replacement powders (with tons of free amino acids), and extra glutamine.

Cardio: I will do 25 to 40 minutes of cardio 3 days per week. This will be done in the morning, on an empty stomach (or secondarily, right after weight training).

Resistance Training:

<u>Day 1: Chest/Shoulders/Triceps:</u>
<ul type="square"> (Machine) Bench Press
Cable Incline Flys
Military Press
Upright Rows
Dumbbell Side Raises
Dips
Rope Pushdown (Triceps) [/list]
<u>Day 2: Rest
Day 3: Back/Biceps/ Read Delts/Abs</u>
<ul type="square"> Wide Grip Lat Pulldown
Cable Rows
Dumbbell Curls
Hammer Curls
Prone Dumbbell Flys
Crunches
Twisting Decline Crunches [/list]
<u>Day 4: Rest
Day 5: Legs/Abs</u>
<ul type="square"> Squat Machine
Quad Extensions
Leg Curls
Calf Raises
Adductor Machine
Crunches
Hanging Knee Raises [/list]
<u>Day 6: Rest</u>

I'll post my photos and stats soon!
Please feel free to comment and critique, especially on the feasability of the goals and the weight training plan! The HYPERplasia challenge: Njari's Cut

[William Ustav]

Fantastic plan, man! Good luck! /forum/images/graemlins/laugh.gif

[Njari]

Thanks! Good luck on your bulk!

It sounds like we are coming out of a similar stale season. Don't let up!!!

[William Ustav]

Exactly, but it's only to our advantage!!! /forum/images/graemlins/laugh.gif

[LegendaryWatcher]

Best of luck to you in achieving your goals. You're very detail orientated and have a well built plan. You'll do just fine!

[Njari]

Thanks for the encouragement!
Coes anyone have an opinion as to the best time to do cardio? I'm planning on doing it first thing in the morning, on an empty stomach (except water).

[Njari]

It has begun!
<font color="red">
My Stats as of December 1, 2004: </font>

Age: 24 Height: 5'10" Weight: 166.2 lbs Bodyfat: 13.03%

Thus, I am starting with 144.55 lbs of lean mass and 21.65 lbs of fat.


<font color="red"> My December 1 (Pre-cut) Pics </font>

http://www.geocities.com/njari1/pre-cut-relaxed-front.jpg http://www.geocities.com/njari1/pre-cut-relaxed-back.jpg http://www.geocities.com/njari1/pre-cut-double-bicep.jpghttp://www.geocities.com/njari1/pre-cut-quad.jpg http://www.geocities.com/njari1/pre-cut-calf.jpg http://www.geocities.com/njari1/pre-cut-traps.jpghttp://www.geocities.com/njari1/pre-cut-back.jpg

<font color="red"> My New Goals: </font>

My Goal is to be under 8% bodyfat by my birhday, March 10th. Overall, I plan on losing over 10 lbs of fat while losing less than 4 lbs of muscle.

This will take me from 13.25% fat to 7.8% fat. This goal is very realistic, and I will adjust it if my progress is more rapid than I expected.

How do I plan to get there?
I have these mini-goals: <ul type="square">
By Christmas: 163.2 lbs, 11.9% body fat
This will require losing .9 lb of fat per week, and losing less than .3 lbs of lean mass per week. By the end of January: 158 lbs, 9.9% body fat
From Christmas, this will require losing about .75 lbs of fat per week, while losing less than .3 lbs of lean mass per week. By Valentine’s Day: 156 lbs, 9.15% body fat
From the end of January, this will require losing about .7 lbs of fat per week, while losing less than .25 lbs of lean mass per week. By My Birthday (March 10): 153 lbs, 7.8% body fat
From Valentine’s Day, this will require losing about .65 lbs of fat per week, while losing less than .25 lbs of lean mass per week [/list]

This should get me close to my physique when I got married (2 1/2 years ago).

[Njari]

<font color="red"> Journal entry for Dec. 1</font>

I opened an account at Fitday.com (http://www.fitday.com) (thanks, LW!).
My performance: <ul type="square"> 2251 calories 201g protein 90 g fat 161g carbs [/list] .

I proably need to increase my overall caloric intake. My protein intake is good. I plan on dropping the carbs lower.

I am trying to follow Jacob Wilson's 13 weeks to hardcore fat buring diet (http://www.abcbodybuilding.com/13weekstohardcorefatburningdiet.php) .

<font color="red"> Does anyone have any comments on this nutrition intake?</font>

[**DONOTDELETE**]

[Njari]

You got it. I'll post 'em ASAP.

[Njari]

<font color="red"> My December 1 Caliper Data (in mm): </font>
<ul type="square"> Chest: 10 Abdomen: 20 Thigh: 14 Subscapluar:15 Triceps: 14 Midaxillary: 10.5 Suprailiac: 10.5 [/list]

Bodyfat: 13.0%
Total Weight: 166.2 lbs
LBM: 144.5 lbs
Fat: 21.7 lbs
Age: 24
Height: 5'10.5"

<font color="red"> By the way, this is a seven poin test. In the Unltimate Body Fat Testing Guide (http://www.abcbodybuilding.com/magazine/ultimatebodyfattestingguide.htm) the author states that this is permissible for the challenge. If a 9-point test is required, please let me know!</font>

[Njari]

<font color="red"> Progress Update: </font>

Date &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp %Bodyfat
12/1 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 144.5 &nbsp &nbsp &nbsp 21.6 &nbsp &nbsp &nbsp 13.0
12/7 &nbsp &nbsp &nbsp &nbsp 163 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 12.4


My caliper data:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Chest &nbsp &nbsp &nbsp Abdomen &nbsp &nbsp &nbsp Thigh &nbsp &nbsp &nbsp Subscapular &nbsp &nbsp &nbsp Triceps &nbsp &nbsp &nbspMidaxillary &nbsp &nbsp &nbsp Suprailiac

12/1 &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp10.5
12/7 &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp11.75 &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp 10

<font color="red"> Nutrition: </font>
Average Calories: 2100 Kcal
Average Carbs (minus fiber): 150 g
Average Fat: 73 g
Average Protein: 182 g

Comments: Most of the carbs were at meal 1, or post workout.

I could probably raise my calories a bit, seeing as I lost 2 lbs of lean mass. This doesn't concern me too much--I am probably just shedding some water. I expect this to mellow out. I lost over a pound of fat, and I dropped my bodyfat by 0.4%. This exceeds my goals (I hope I can keep it up!).

Diet adjustments: I should increase my protein intake to closer to 200g per day. I should also drop a litle of my fat intake. I don't want to drop my calories too quickly, so I might bump 'em up a tad.

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
* * * * * Fat * * Lean * * Total * Bodyfat
12/1 * 21.7 * 144.6 * 166.2 * 13.02%
12/7 * 20.5 * 142.5 * 163.0 * 12.59%
12/14 18.6 * 143.4 * 162.0 * 11.5%


caliper data:
* * * * * * Chest * * Abdomen * * Thigh * * Subscapular * * Triceps * * Midaxillary * * Suprailiac
12/1 * * * * 10 * * * * * * 20 * * * * * * 14 * * * * * * 15* * * * * * 14 * * * * * * 10.5 * * * * * * 10.5

12/7 * * * * 10.5 * * * * * 20 * * * * * * 11.8 * * * * 14.2 * * * * * 14 * * * * * * 10.5 * * * * * * 10

12/14 * * * 11 * * * * * * 20 * * * * * * 10.3 * * * * 13 * * * * * * 10.3 * * * * * 9.5 * * * * * * 9.5


Nutrition:
* * * * * * * Calories * Net Carbs * Fat * Protein
Week 1 * * 2100 * * * * 150 * * * * 73 * * * * 182
Week 2 * * 2214 * * * * 152 * * * * 78 * * * * 201

[Oakleys]

I like how you present your measurements, nice and neat, keep up the great work! Almost 2% BF lost already!

[Njari]

Thanks for the encouragement. It looks like your packing on some balanced mass quickly! Great Job!

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.02%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.59%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%

caliper data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp 10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3


Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.02%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.59%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%

Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5



Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213

[CraZy-T!]

Awesome cutting man! I haven't been by here in a while, and I thought, "Wow! He's dropping pretty consistantly!"

Nicely done!

[Njari]

[ QUOTE ]
Awesome cutting man! I haven't been by here in a while, and I thought, "Wow! He's dropping pretty consistantly!"

Nicely done!

[/ QUOTE ]

Thanks Crazy-T! I'm happy with how things are going. I've done very low-calorie cuts before, but this plan seems to be helping me to hang on to the lean mass. I'll post some new pics when I drop below 10% (hopefully in a week or two).

[Njari]

<font color="red"> Progress Update: </font>

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.02%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.59%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8




Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213
Week 6 &nbsp &nbsp 2146 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 72 &nbsp &nbsp &nbsp &nbsp 202

[Oakleys]

way to get in the single digits bro! Keep up the great work!

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
* * * * * * Fat * * * * Lean * * * Total * * * * Bodyfat
12/1 * * 21.7 * * * 144.6 * * * 166.2 * * * 13.0%
12/7 * * 20.5 * * * 142.5 * * * 163.0 * * * 12.6%
12/14 * 18.6 * * * 143.4 * * * 162.0 * * * 11.5%
12/20 * 17.4 * * * 142.5 * * * 160.0 * * * 10.9%
12/30 * 17.0 * * * 146.0 * * * 163.0 * * * 10.5%
* 1/4 * * 16.4 * * * 145.6 * * * 162.0 * * * 10.1%
* 1/14 * 15.1 * * * 145.1 * * * 160.2 * * * 9.4%
* 1/23 * 15.0 * * * 145.5 * * * 160.5 * * * 9.4%



Caliper Data:
* * * * Chest * Abdomen * * Thigh * Subscapular * Triceps * Midaxillary * Suprailiac
12/1 * * 10 * * * 20 * * * * * * * 14 * * * * * * * 15 * * * 14 * * * * * * 10.5 * * * * * * 10.5

12/7 * *10.5 * * 20 * * * * * * * 11.8 * * * * * 14.2 * * 14 * * * * * * 10.5 * * * * * * 10

12/14 * 11 * * * 20 * * * * * * * 10.3 * * * * * * 13 * * * 10.3 * * * * * 9.5 * * * * * * 9.5

12/20 * 11 * * * 20 * * * * * * * 9.5 * * * * * * * 13 * * * 9.5 * * * * * * 8.5 * * * * * * 8

12/30 * 10.8 * * 19.5 * * * * * * 9 * * * * * * * * 12 * * * 8 * * * * * * * 9 * * * * * * * 8.3

* 1/4 * * 9.8 * * 19.5 * * * * * * 10 * * * * * * * 12 * * * 7.5 * * * * * * 8 * * * * * * * * 7.5

* 1/14 * 9.8 * * 17.8 * * * * * * 8.5 * * * * * * * 10 * * * 8 * * * * * * * 8 * * * * * * * * 7.8

* 1/23 * 10 * * * 17 * * * * * * * 8.5 * * * * * * * 9.5 * * * 8.5 * * * * * 7.3 * * * * * * * 7





Nutrition:
* * * * * * * Calories * Net Carbs * Fat * * Protein
Week 1 * * 2100 * * * * 150 * * * * 73 * * * * 182
Week 2 * * 2214 * * * * 152 * * * * 78 * * * * 201
Week 3 * * 2020 * * * * 159 * * * * 54 * * * * 207
Week 4 * * 2285 * * * * 148 * * * * 83 * * * * 213
Week 5 * * 2167 * * * * 143 * * * * 75 * * * * 213
Week 6 * * 2146 * * * * 156 * * * * 72 * * * * 202
Week 7 * * * * * * (Not Available)


This week was a bit of a struggle. Someone once said, "that which gets measured gets managed." I stopped tracking my nutrition and my bodyfat. Both suffered. My next post <u>will</u> show improvement.

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%



Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2





Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213
Week 6 &nbsp &nbsp 2146 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 72 &nbsp &nbsp &nbsp &nbsp 202
Week 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp (Not Available)
Week 8 &nbsp &nbsp 2322 &nbsp &nbsp &nbsp &nbsp 171 &nbsp &nbsp &nbsp &nbsp 64 &nbsp &nbsp &nbsp &nbsp 251

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2

&nbsp 2/2 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.3






Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213
Week 6 &nbsp &nbsp 2146 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 72 &nbsp &nbsp &nbsp &nbsp 202
Week 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp (Not Available)
Week 8 &nbsp &nbsp 2322 &nbsp &nbsp &nbsp &nbsp 171 &nbsp &nbsp &nbsp &nbsp 64 &nbsp &nbsp &nbsp &nbsp 251
Week 9 &nbsp &nbsp 2105 &nbsp &nbsp &nbsp &nbsp 165 &nbsp &nbsp &nbsp &nbsp 59 &nbsp &nbsp &nbsp &nbsp 208

[Njari]

So my progress has somewhat stalled lately, and I know exactly why. My cardio is non-existant. I read my original ("motivational") post, and I wonder where I'd be if I had actually done that much consistent cardio. I act as if the morning is the only time to do cardio. I need to take advantage of the gym on campus next to my lab. Geeze, surely I waste at least 30 minutes on the internet daily. I mean, for crying out loud, I'm online right now! (But alas leg day--I'm immobile). This is the final stretch. There is still hope for me breaking below 8% bodyfat by March 1st. I've got to. I can't lose this!

A few side notes: I switched to a five-day training split, as described by James Cipriani (http://www.bodybuilding.com/fun/james5.htm) :
Monday: Back/Abs
Tuesday: Chest
Wednesday: rest
Thursday: Legs
Friday: Bis/Tris/Forearms
Saturday: Off
Sunday: Abs/Shoulders

I'm mostly seeking a change from the classic back/bicep--chest/tricep--legs routine.

Also, I've cycled off creatine, and started taking Hot-Rox, so Iexpect to shed some lean mass (due to water loss).




<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp 10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2

&nbsp 2/2 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.3

&nbsp 2/9 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 16.7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0






Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213
Week 6 &nbsp &nbsp 2146 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 72 &nbsp &nbsp &nbsp &nbsp 202
Week 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp (Not Available)
Week 8 &nbsp &nbsp 2322 &nbsp &nbsp &nbsp &nbsp 171 &nbsp &nbsp &nbsp &nbsp 64 &nbsp &nbsp &nbsp &nbsp 251
Week 9 &nbsp &nbsp 2105 &nbsp &nbsp &nbsp &nbsp 165 &nbsp &nbsp &nbsp &nbsp 59 &nbsp &nbsp &nbsp &nbsp 208
Week 10 &nbsp 2128 &nbsp &nbsp &nbsp &nbsp 146 &nbsp &nbsp &nbsp &nbsp 70 &nbsp &nbsp &nbsp &nbsp 199

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%
&nbsp 2/14 &nbsp 12.9 &nbsp &nbsp &nbsp 142.1 &nbsp &nbsp &nbsp 155.0 &nbsp &nbsp &nbsp 8.3%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp 10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2

&nbsp 2/2 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.3

&nbsp 2/9 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 16.7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/14 &nbsp 7.6 &nbsp &nbsp 16.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0





Nutrition:
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Calories &nbsp Net Carbs &nbsp Fat &nbsp &nbsp Protein
Week 1 &nbsp &nbsp 2100 &nbsp &nbsp &nbsp &nbsp 150 &nbsp &nbsp &nbsp &nbsp 73 &nbsp &nbsp &nbsp &nbsp 182
Week 2 &nbsp &nbsp 2214 &nbsp &nbsp &nbsp &nbsp 152 &nbsp &nbsp &nbsp &nbsp 78 &nbsp &nbsp &nbsp &nbsp 201
Week 3 &nbsp &nbsp 2020 &nbsp &nbsp &nbsp &nbsp 159 &nbsp &nbsp &nbsp &nbsp 54 &nbsp &nbsp &nbsp &nbsp 207
Week 4 &nbsp &nbsp 2285 &nbsp &nbsp &nbsp &nbsp 148 &nbsp &nbsp &nbsp &nbsp 83 &nbsp &nbsp &nbsp &nbsp 213
Week 5 &nbsp &nbsp 2167 &nbsp &nbsp &nbsp &nbsp 143 &nbsp &nbsp &nbsp &nbsp 75 &nbsp &nbsp &nbsp &nbsp 213
Week 6 &nbsp &nbsp 2146 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 72 &nbsp &nbsp &nbsp &nbsp 202
Week 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp (Not Available)
Week 8 &nbsp &nbsp 2322 &nbsp &nbsp &nbsp &nbsp 171 &nbsp &nbsp &nbsp &nbsp 64 &nbsp &nbsp &nbsp &nbsp 251
Week 9 &nbsp &nbsp 2105 &nbsp &nbsp &nbsp &nbsp 165 &nbsp &nbsp &nbsp &nbsp 59 &nbsp &nbsp &nbsp &nbsp 208
Week 10 &nbsp 2128 &nbsp &nbsp &nbsp &nbsp 146 &nbsp &nbsp &nbsp &nbsp 70 &nbsp &nbsp &nbsp &nbsp 199
Week 11 &nbsp 2150 &nbsp &nbsp &nbsp &nbsp 156 &nbsp &nbsp &nbsp &nbsp 70 &nbsp &nbsp &nbsp &nbsp 198

[Njari]

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%
&nbsp 2/14 &nbsp 12.9 &nbsp &nbsp &nbsp 142.1 &nbsp &nbsp &nbsp 155.0 &nbsp &nbsp &nbsp 8.3%
&nbsp 2/18 &nbsp 11.9 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 154.4 &nbsp &nbsp &nbsp 7.7%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp 10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2

&nbsp 2/2 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.3

&nbsp 2/9 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 16.7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/14 &nbsp 7.6 &nbsp &nbsp 16.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/18 &nbsp 7.4 &nbsp &nbsp 14.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 5.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

[Njari]

Congratulations to all the Hyperplasia finishers!

I started my cut a week prior to the contest start, and I'm continuing up until March 4th, so my stats aren't quite complete (I've been of creatine for a few weeks, so when I cycle back on next week, I expect my lean mass to return). I plan on posting before and after photos when my cut "officially" ends.


<u>So my net changes from December 1st to Feb 22nd are:</u>
<font color="red">
Bodyfat: Cut from 13.03% to 7.58%
Fat Mass: Lost 9.94 lbs (4.51 kg)
Lean Mass: Lost 1.76 lbs (0.80 kg)
Total Mass: Lost 11.7 lbs (5.31 kg)</font>



http://www.geocities.com/njari1/bodyfat-graph.jpg

http://www.geocities.com/njari1/mass-graph.jpg




<u>The details:</u>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%
&nbsp 2/14 &nbsp 12.9 &nbsp &nbsp &nbsp 142.1 &nbsp &nbsp &nbsp 155.0 &nbsp &nbsp &nbsp 8.3%
&nbsp 2/18 &nbsp 11.9 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 154.4 &nbsp &nbsp &nbsp 7.7%
&nbsp 2/22 &nbsp 11.7 &nbsp &nbsp &nbsp 142.8 &nbsp &nbsp &nbsp 154.5 &nbsp &nbsp &nbsp 7.6%


Caliper Data:
&nbsp &nbsp &nbsp &nbsp Chest &nbsp Abdomen &nbsp &nbsp Thigh &nbsp Subscapular &nbsp Triceps &nbsp Midaxillary &nbsp Suprailiac
12/1 &nbsp &nbsp 10 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 15 &nbsp &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5

12/7 &nbsp &nbsp 10.5 &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11.8 &nbsp &nbsp &nbsp &nbsp &nbsp 14.2 &nbsp &nbsp 14 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10

12/14 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 10.3 &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5

12/20 &nbsp 11 &nbsp &nbsp &nbsp 20 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 13 &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8

12/30 &nbsp 10.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3

&nbsp 1/4 &nbsp &nbsp 9.8 &nbsp &nbsp 19.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.5

&nbsp 1/14 &nbsp 9.8 &nbsp &nbsp 17.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.8

&nbsp 1/23 &nbsp 10 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7

&nbsp 1/28 &nbsp 8.5 &nbsp &nbsp 16.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 9.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 12 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 7.2 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.2

&nbsp 2/2 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 17 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 7.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.3

&nbsp 2/9 &nbsp &nbsp 8 &nbsp &nbsp &nbsp 16.7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/14 &nbsp 7.6 &nbsp &nbsp 16.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 11 &nbsp &nbsp &nbsp &nbsp 7.5 &nbsp &nbsp &nbsp &nbsp &nbsp 6.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/18 &nbsp 7.4 &nbsp &nbsp 14.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.3 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp 7 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 5.8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 6.0

&nbsp 2/22 &nbsp 7.8 &nbsp &nbsp 13.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 8.0 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 10 &nbsp &nbsp &nbsp &nbsp 8 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 5.5 &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp &nbsp 5.5


Ok, enough posting for today...time to hit the cardio...

[thevoice]

I like the data graphs. Fantasic progress!

[Njari]

Thanks! I love excel for plotting my progress. I can't be objective when I look in the mirror, but the data graphs are truthful. Without that motivation I probably would have quit, thinking that I wasn't making any progress.

[thevoice]

Thats a excellent point, I am about to start a cut shortly so I will use the same techinque..thanks mate.

[William Ustav]

Really good progress, man!!! I'm happy you won!

Congrats!!! /forum/images/graemlins/grin.gif

[MrsMansonOzz]

Congrats! You have done so well! Keep it up!

I do like those graphs, I'd never thought about doing anything like that - I may borrow the idea /forum/images/graemlins/smile.gif

[Njari]

Tomorrow morning, my 14 week cut concludes! I'll take a few photos and post them as soon as is possible (hopefully the same day). I'll be transitioning into a bulk next week (compound supersets, here I come!) . Hopefuly, I'll be able to learn someing from Oakleys or Will Ustav. I'm not doing anything crazy this final week (no severe carb depletion/loading)--I'm just punching through another week of good old cutting & cardio.

I've been really surprised that my energy has increased in spite of the tight carb control. My leg presses are as strong as ever (600 lbs), and I was happy with my bench press when I stopped a month ago (~205 lbs). For my bulk, I'll set some strength goals. Maybe 25--or 30 pullups (at my peak of rockclimbing training, I could do 22, so I'd be thrilled with 25). Maybe I should also aim for 220 on the bench press (is that a reasonable 12-week goal?).

Anyway, the latest stats:



<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%
&nbsp 2/14 &nbsp 12.9 &nbsp &nbsp &nbsp 142.1 &nbsp &nbsp &nbsp 155.0 &nbsp &nbsp &nbsp 8.3%
&nbsp 2/18 &nbsp 11.9 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 154.4 &nbsp &nbsp &nbsp 7.7%
&nbsp 2/22 &nbsp 11.7 &nbsp &nbsp &nbsp 142.8 &nbsp &nbsp &nbsp 154.5 &nbsp &nbsp &nbsp 7.6%
&nbsp 2/27 &nbsp 11.5 &nbsp &nbsp &nbsp 142.9 &nbsp &nbsp &nbsp 154.3 &nbsp &nbsp &nbsp 7.4%

[Njari]

Alright, my cut is finally over! My goal was to be under 8% bodyfat, and I was measured at 6.5% this morning. Tonight, there's a pizza (or two) with my name on it!


<font color="red">
--------------------------------------------------------
</font>
Click here to see my pre/post cut photos. (http://www.abcbodybuilding.com/forum/showflat.php?Cat=0&Number=1053722&an=0&page=0#1053722)
<font color="red">
--------------------------------------------------------
</font>

<font color="red"> Progress Update: </font>

Body Composition (lbs):
&nbsp &nbsp &nbsp &nbsp &nbsp &nbsp Fat &nbsp &nbsp &nbsp &nbsp Lean &nbsp &nbsp &nbsp Total &nbsp &nbsp &nbsp &nbsp Bodyfat
11/26 &nbsp 22.1 &nbsp &nbsp &nbsp 144.9 &nbsp &nbsp &nbsp 167.0 &nbsp &nbsp &nbsp 13.2%
12/1 &nbsp &nbsp 21.7 &nbsp &nbsp &nbsp 144.6 &nbsp &nbsp &nbsp 166.2 &nbsp &nbsp &nbsp 13.0%
12/7 &nbsp &nbsp 20.5 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 12.6%
12/14 &nbsp 18.6 &nbsp &nbsp &nbsp 143.4 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 11.5%
12/20 &nbsp 17.4 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 160.0 &nbsp &nbsp &nbsp 10.9%
12/30 &nbsp 17.0 &nbsp &nbsp &nbsp 146.0 &nbsp &nbsp &nbsp 163.0 &nbsp &nbsp &nbsp 10.5%
&nbsp 1/4 &nbsp &nbsp 16.4 &nbsp &nbsp &nbsp 145.6 &nbsp &nbsp &nbsp 162.0 &nbsp &nbsp &nbsp 10.1%
&nbsp 1/14 &nbsp 15.1 &nbsp &nbsp &nbsp 145.1 &nbsp &nbsp &nbsp 160.2 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/23 &nbsp 15.0 &nbsp &nbsp &nbsp 145.5 &nbsp &nbsp &nbsp 160.5 &nbsp &nbsp &nbsp 9.4%
&nbsp 1/28 &nbsp 14.8 &nbsp &nbsp &nbsp 143.7 &nbsp &nbsp &nbsp 158.5 &nbsp &nbsp &nbsp 9.3%
&nbsp 2/2 &nbsp &nbsp 14.3 &nbsp &nbsp &nbsp 142.7 &nbsp &nbsp &nbsp 157.0 &nbsp &nbsp &nbsp 9.1%
&nbsp 2/9 &nbsp &nbsp 14.1 &nbsp &nbsp &nbsp 142.4 &nbsp &nbsp &nbsp 156.5 &nbsp &nbsp &nbsp 9.0%
&nbsp 2/14 &nbsp 12.9 &nbsp &nbsp &nbsp 142.1 &nbsp &nbsp &nbsp 155.0 &nbsp &nbsp &nbsp 8.3%
&nbsp 2/18 &nbsp 11.9 &nbsp &nbsp &nbsp 142.5 &nbsp &nbsp &nbsp 154.4 &nbsp &nbsp &nbsp 7.7%
&nbsp 2/22 &nbsp 11.7 &nbsp &nbsp &nbsp 142.8 &nbsp &nbsp &nbsp 154.5 &nbsp &nbsp &nbsp 7.6%
&nbsp 2/27 &nbsp 11.5 &nbsp &nbsp &nbsp 142.9 &nbsp &nbsp &nbsp 154.3 &nbsp &nbsp &nbsp 7.4%
&nbsp 3/4 &nbsp &nbsp &nbsp 9.9 &nbsp &nbsp &nbsp 141.6 &nbsp &nbsp &nbsp 151.5 &nbsp &nbsp &nbsp 6.5%