Today (3/7/07) I went to the gym and had my body fat (BF) % measured. Dear reader, my BF% is exactly the same as 5 weeks ago (please refer to blog entry below ~ 2/2/08). So, what is going on? What have I changed lately?

On February 2, 2008: Weight: 212.5 lbs. BF%: 16.7. Lean Mass: 177 lbs.

Today, March 7, 2008: Weight: 205.2 lbs. BF%: 16.7. Lean Mass: 171 lbs.

I took off the second week of February from the weights (Feb 4- Feb 10); nevertheless, my diet remained the same. I did decrease my carb intake but not significantly. Then I started the Max-OT routine (http://www.ast-ss.com/max-ot/max-ot_intro.asp) and adjusted my diet from close to 4,000 cal/day to 2,500 cal/day (55% protein ~ 35% carbs ~ 10% fats == 6 meals/day). Consequently, throughout the last weeks my body weight has been decreasing on a steady manner, but having the same BF% than 5 weeks ago is alarming. More details: my waist lost 1.5″, my tight 0.5″, hip 1″, chest 0.5″, and biceps 0.5″.

The guy (gym staff/trainer) was surprised too. He explained that my protein intake may be high and my body is storing the excess of protein as fat. Then, he suggested increasing my carb and fat ratios and get a 40-40-20 protocol for my diet, but keeping the 2,500cal/day. He also encouraged me to look up for advice from another knowledgeable people and do some research and not taking his word as golden (washing his hands, eh!?).

He mentioned also that maybe part of the 177lbs lean mass gotten on 2/2/08 was water retention since I was eating tons of carbs at that time. Hmmmm… It could be a valid point. I would like to remark also that last night I had a cheat meal because it was my niece’s birthday. I drunk 1 beer, diet coke and ate paella. I guess I’m retaining water from all the sodium (seafood) and rice I ate last night and that might have threw the numbers off with the calipers.

It is just hard to believe that my BF% is the same! So, perhaps I just lost water (?). Independently of what the calipers say, I will stick with my routine and I may adjust my diet to the 40-40-20. We will see the results in 1 month.

Thank you for reading!

R.    

On September 30, 2007: Weight: 162.4 lbs. BF%: 6.6. Lean Mass: 152 lbs.

Today, February 2, 2008: Weight: 212.5 lbs. BF%: 16.7. Lean Mass: 177 lbs.

I did the bulking wrongly. If I hadn’t taken way too many calories a day, I wouldn’t be this fat today. I could’ve been gaining lean mass on a steady manner with 500-1,000 extra calories and perhaps today I would’ve been at 10-11 BF%. It seems I was taking 2,000-2,500 extra calories (Aprox. total = 4,000 cal/day). I am a little bit pissed with myself because this outcome is due to lack of patience. I should’ve taken a closer look to my calorie intake, but I did not. Oh well…

Now it is time to do things right. I am going to lean out slowly and smoothly. My workout’s intensity will not be decreased, yet I need to adjust my calorie intake AND I will start cardio x3/week, as I had it planned.

The trainer, who took my measurements, told me that I am every coach’s dream because I can gain weight and lose weight in a short period. Well, it seems correct, in 4 months I went from 162.4 to 212.5 = +50 lbs!

Certainly, arms, chest, calves, forearms, thighs, WAIST went up. My waist on 9/30/07 was 29, now it is 36! (&*^%$#$!!)

Okay. Let’s keep on training, learning, and have these muscles growing while we eliminate the fat from this tale.

R.