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3% Body Fat Lost on DXA (DEXA) in last 3 Weeks!

Wednesday, March 14th, 2007

I just completed my fourth testing session yesterday and I’ve finally cranked it up! My body fat dropped on the DXA 2.7% in the last 3 weeks; I’m getting a little six pack; life is good.

Test (Session)	Session 1 1/5/2007	Session 2 1/25/2007	Session 3 2/20/2007	Session 4 3/13/2007
Height	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)
Weight	128.4 lbs (58.4kg)	125.4 lbs (57 kg)	122.8 lbs (55.8 kg)	121.4 lbs (55.1 kg)
BMI	23.5	22.9	22.4	22.2
Resting Energy Expenditure (REE)	1142 kcal/day (4781 kJ)	1098 kcal/day (4597.1 kJ)	746 kcal/day	1138 kcal/day
Multi-Frequency BIA, Intracellular	20.69 L	21.42 L	19.99 L	21.94 L
Multi-Frequency BIA, Extracellular	13.53 L	12.50 L	12.22 L	12.26 L
Multi-Frequency BIA, Total Body Water	34.22 L	33.92 L	32.21 L	34.6 L
Multi-Frequency BIA, Body Fat %	20.3%	18.4%	21.1%	14.0%
Handheld BIA #1 (Rough estimate BF %)	21.1%	20.5%	19.7%	19.0%
Handheld BIA #2 (Rough estimate BF %)	20.8%	20.6%	19.8%	19.6%
Waist Circumference	27″ (68.6 cm)	27″ (68.6 cm)	25.5″	25.5″
Hip Circumference	36.75″ (93.3 cm)	36″ (91.4)	36″	35.75″
Left mid-thigh circumference	19.5″ (49.5 cm)	19.5″ (49.5 cm)	20.5″	19.5″
DXA Total Mineral Z-score	1.0	0.8	0.8	0.8
DXA Lumbar Z-Score	-0.5	-0.6	-0.7	-0.5
DXA Total Body Fat %	17.5%	17.4%	17.2%	14.5%
DXA Individual Part Fat %	L Arm: 16.2%	15.5%	14.9%	11.1%
	R Arm: 13.0%	13.7%	13.0%	8.7%
	L Leg: 20.8%	20.3%	22.1%	17.6%
	R Leg: 21.8%	23.0%	19.8%	20.0%
	Trunk: 15.2%	15.1%	15.4%	12.6%

I didn’t loose much in the way of weight, but my body fat dropped dramatically; it shows too- I can’t wait to post new progess photos!

I started lifting much heavier again after listening to a few lectures by sports training guru Bill Kramer, PhD. I’ll post my notes from his lectures soon!

Value, Caliper in mm or measurement in inches	Session 1	Session 2	Session 3	Session 4
Tricep (mm)	12	13.5	11	9
Bicep (mm)	3.5	3.5	5	3
Subscapular (mm)	9.5	8.5	9	6
Supraillia (mm)	7	7	5	3
Abdominal (mm)	13.5	11	11	6
Chest (mm)	7	9.5	7	3
Thigh (mm)	12.5	15	18.5	14
Calf (mm)	9.5	10.5	10.5	10
Waist	27″	27″	25.5″	25.5″
Hip	36″	36.5″	X	35.75″
Mid-thigh	19.25″	19.5″	X	19.5″
Chest	35.25″	35″	X	35″
Bicep	12″	12.25″	X	11.75″
Calf	13″	13″	X	13″

Caliper pinch also dropped a ton!

	Testing Session 1	Testing Session 2	Testing Session 3	Testing Session 4
Body Fat Formula	Body Fat %	Body Fat %	Body Fat %	Body Fat %
Jackson/Polluck 7 (assume 12 for midaxilla)	15.92	15.8*	15.12	11.16
Jackson/Pulluck 3	13.85	14.28	15.01	11.86
Jackson/Polluck 4	14.6	14.24	14.76	11.2
Parrilo 9 (assume 12 for Lower back)	18.43*	19.68	19.13*	14.85*
Durnin/Womrsley 23.84	24.36	22.19	18.19
Tape Measure Method	24.5	23.09	20.17	19.04
DEXA BF % VALUE	17.5	17.4	17.2	14.5

* Caliper formula that is closet to DXA measurement

The 7 and 9 site caliper values have consistently been fairly close to the DXA values and it is very encouraging to see the mm readings on these values drop as well.

General Plan at this point (5 weeks out from first contest): 1200-1400 kcal, 40% protein, 35% carbs, 25% fat; I’ll need to drop some of these Calories soon, like today

Supplements: Claritin D (240 mg psedoephedrine) , aspirin (200mg), Lipo-6 (4-5 caps/day), 1000mg carnitine (just because I have it lying around; I wouldn’t bother buying it) 1.5g CLA (same here), 2g fish oil, 1.5g calcium, 50 mg zinc, 2 flinstone multi

J Jitomir, MS RD

www.jeanjitomir.com

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Latest Comment: 3% body fat? wow that's incredible! congrats...

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3% Body Fat Lost on DXA (DEXA) in last 3 Weeks!

Wednesday, March 14th, 2007

3% Body Fat Lost on DXA in last 3 Weeks!

I just completed my fourth testing session yesterday and I’ve finally cranked it up! My body fat dropped on the DXA 2.7% in the last 3 weeks; I’m getting a little six pack; life is good.

Test (Session)	Session 1 1/5/2007	Session 2 1/25/2007	Session 3 2/20/2007	Session 4 3/13/2007
Height	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)	5′ 2″ (157.5 cm)
Weight	128.4 lbs (58.4kg)	125.4 lbs (57 kg)	122.8 lbs (55.8 kg)	121.4 lbs (55.1 kg)
BMI	23.5	22.9	22.4	22.2
Resting Energy Expenditure (REE)	1142 kcal/day (4781 kJ)	1098 kcal/day (4597.1 kJ)	746 kcal/day	1138 kcal/day
Multi-Frequency BIA, Intracellular	20.69 L	21.42 L	19.99 L	21.94 L
Multi-Frequency BIA, Extracellular	13.53 L	12.50 L	12.22 L	12.26 L
Multi-Frequency BIA, Total Body Water	34.22 L	33.92 L	32.21 L	34.6 L
Multi-Frequency BIA, Body Fat %	20.3%	18.4%	21.1%	14.0%
Handheld BIA #1 (Rough estimate BF %)	21.1%	20.5%	19.7%	19.0%
Handheld BIA #2 (Rough estimate BF %)	20.8%	20.6%	19.8%	19.6%
Waist Circumference	27″ (68.6 cm)	27″ (68.6 cm)	25.5″	25.5″
Hip Circumference	36.75″ (93.3 cm)	36″ (91.4)	36″	35.75″
Left mid-thigh circumference	19.5″ (49.5 cm)	19.5″ (49.5 cm)	20.5″	19.5″
DXA Total Mineral Z-score	1.0	0.8	0.8	0.8
DXA Lumbar Z-Score	-0.5	-0.6	-0.7	-0.5
DXA Total Body Fat %	17.5%	17.4%	17.2%	14.5%
DXA Individual Part Fat %	L Arm: 16.2%	15.5%	14.9%	11.1%
	R Arm: 13.0%	13.7%	13.0%	8.7%
	L Leg: 20.8%	20.3%	22.1%	17.6%
	R Leg: 21.8%	23.0%	19.8%	20.0%
	Trunk: 15.2%	15.1%	15.4%	12.6%

I didn’t loose much in the way of weight, but my body fat dropped dramatically; it shows too- I can’t wait to post new progess photos!

I started lifting much heavier again after listening to a few lectures by sports training guru Bill Kramer, PhD. I’ll post my notes from his lectures soon!

Value, Caliper in mm or measurement in inches	Session 1	Session 2	Session 3	Session 4
Tricep (mm)	12	13.5	11	9
Bicep (mm)	3.5	3.5	5	3
Subscapular (mm)	9.5	8.5	9	6
Supraillia (mm)	7	7	5	3
Abdominal (mm)	13.5	11	11	6
Chest (mm)	7	9.5	7	3
Thigh (mm)	12.5	15	18.5	14
Calf (mm)	9.5	10.5	10.5	10
Waist	27″	27″	25.5″	25.5″
Hip	36″	36.5″	X	35.75″
Mid-thigh	19.25″	19.5″	X	19.5″
Chest	35.25″	35″	X	35″
Bicep	12″	12.25″	X	11.75″
Calf	13″	13″	X	13″

Caliper pinch also dropped a ton!

	Testing Session 1	Testing Session 2	Testing Session 3	Testing Session 4
Body Fat Formula	Body Fat %	Body Fat %	Body Fat %	Body Fat %
Jackson/Polluck 7 (assume 12 for midaxilla)	15.92	15.8*	15.12	11.16
Jackson/Pulluck 3	13.85	14.28	15.01	11.86
Jackson/Polluck 4	14.6	14.24	14.76	11.2
Parrilo 9 (assume 12 for Lower back)	18.43*	19.68	19.13*	14.85*
Durnin/Womrsley 23.84	24.36	22.19	18.19
Tape Measure Method	24.5	23.09	20.17	19.04
DEXA BF % VALUE	17.5	17.4	17.2	14.5

* Caliper formula that is closet to DXA measurement

The 7 and 9 site caliper values have consistently been fairly close to the DXA values and it is very encouraging to see the mm readings on these values drop as well.

General Plan at this point (5 weeks out from first contest): 1200-1400 kcal, 40% protein, 35% carbs, 25% fat; I’ll need to drop some of these Calories soon, like today

Supplements: Claritin D (240 mg psedoephedrine) , aspirin (200mg), Lipo-6 (4-5 caps/day), 1000mg carnitine (just because I have it lying around; I wouldn’t bother buying it) 1.5g CLA (same here), 2g fish oil, 1.5g calcium, 50 mg zinc, 2 flinstone multi

J Jitomir, MS RD

www.jeanjitomir.com

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Friday, March 2nd, 2007

Bodybuilding Nutrition: It’s Crunch Time! So What’s Changed?

I am now about 8 weeks out from the JR. USA! Though I’ve lost about 10 pounds altogether and am making some great progress it’s time to accelerate the progress- so what to do at this point?

	15-12 Weeks Out	12-9 Weeks Out	9-6 Weeks Out	7 Weeks Out
Nutrition	1755 kcal 43% protein 36% carbs 21 % fat <strong /> <strong /> <strong /> About 4 pounds lost	1560 kcal 38% 37% 24% <strong /> <strong /> <strong /> About 2 pounds lost	1300-1450 kcal 40-50% protein 20-30% carbs 20-25% fat <strong /> <strong /> <strong /> About 3 pounds lost (so far) Dropping about 0.5 lb every 2-3 days	Next Week I will adjust this to be no higher than 1300 kcal if my weight stops dropping
Key Points - Changes are gradual; we don’t want the body to respond badly to a dramatic change. My REE dropped in the last session probably because I freaked out and randomly dropped to 1200 kcal for a couple of days; the idea is to trick your body into giving up fat, not shocking it - Protein is kept quite high because research shows that, women in particular, retain lean muscle mass better on a relatively a protein diet during energy restriction - I respond well to a fairly low-carb plan. I have known many several bodybuilders who eat far less protein and more carbs, with good results. We all have different genetic profiles, so you will have to tweak any plan to fit your needs - My firther kcal restrictions will be based on my progress from week to week. If your not getting leaner, something has to change
Cardio	20-30 minutes 4-5 times/week, easy elliptical	40-50 minutes 5-6 times a week/ easy elliptical	30-40 minutes a week/ sprint intervals	Double session sprint intervals if needed
Supplementation		-Fat Burner Added	-Changed Fat Burner Brand, Added Claritin D and Aspirin
- The more I learn about cardio, the less I like it. The hormonal and physiological responses are exactly the opposite for endurance training as what is desirable for strength, power, and hypertrophy. You may need cardio to burn more fat at some point, but you don’t want to develop long-term endurance training effects which 1) limit hypertrophy and 2) limit higher level neuromuscular adaptations, which are associated with advanced strength power and hypertrophy; hence I have switched my cardio to be various types of intervals to keep the activity mostly short duration and anaerobic

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3% Body Fat Lost on DXA (DEXA) in last 3 Weeks!

3% Body Fat Lost on DXA (DEXA) in last 3 Weeks!

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