One week late so apologies for the delay. Whoever said things get quieter towards Christmas was lying as I’ve been run off my feet. All good of course but at the minute no one will be getting any presents from me unless I find a time to sneak down the shops in between clients! Anyway, here are the results and they make for some interesting reading.
Measurement Pre-week 1: End of week 3: End of week 6: Difference:
Weight 73.7kg 76.kg 76.2kg +2.5kg
Body fat% 11.5% 14% 12% +0.5%
Lean body mass 65kg 65.2kg 67.1kg +2.1kg
Shoulders 116cm 118cm 118cm +2cm
Chest 101.5cm 105cm 104cm +2.5cm
Arms 33cm 35.5cm 35cm +2cm
Upper waist 77cm 81.2cm 79.4cm +2.4cm
Lower waist 80cm 81.8cm 79.8cm -0.2cm
Hips 94.5cm 96cm 96.8cm +2.3cm
Upper leg 55.6cm 57.8cm 59.5cm +3.9cm
Thanks again to Ryan from Hogan’s Elite for his time. Go check out his Facebook here for invaluable nutrition information, training tips and boxing coaching.
So how do I feel? In general really pleased.
Before I get into things though I think it’s important to emphasise that girth measurements take into account body fat (BF) and this should be lept in mind when reviewing results. If a girth measurement reduces it’s possible that merely fat has been lost and the muscle itself has remained the same. In a similar vain, if the measurement remains the same, but BF has dropped then potentially the muscle has grown to make up for the loss in girth caused by the loss of fat. Therefore not all loss is bad loss so don’t assume the worst!
Despite that, it is hard not to get wrapped up in the details especially when laid out like above. I haven’t included my BF measurements either so there is a lot I could review but at the end of the day we have to look at the bigger picture and what was achieved. Despite the slow start I hit over my target of 3lbs in 6 weeks by an extra 1.6lbs. That is in itself it great but I have also lost size in my waist (my belly basically) so again thats a positive. Forget I lost size in weeks 3 to 6 because of the shoulder tweak or my body fat has gone up…I am where I am now and I’m happy. The past is the past, but use what you know to now focus on what you want to achieve over the next 6 weeks.
Taking a closer look at things, I was initially thrown by the large increase in weight. I simply put this down to the increased effort to eat more after week 3 and I did…perhaps to much at times (I did manage 16 slices of pizza for one of my cheat meals), but maintaining the increase in calories worked a treat as you can see. Such a difference in lean body mass.
Eating more carbs wasnt the only things I changed however….I was cycling them in the last three weeks. I associate the lowering in BF with this and, although perhaps slightly more complicated than I wanted to get in this programme, you can see that application of correct ‘proven’ knowledge will always help. On a side note Im putting together (slowly) a series of blog posts on carbs, one which will look in depth at carb cycling so keep an eye out for that over the next couple of months.
At the mid point of 3 weeks I felt really strong and this kept going right up until the end. Yes I felt tired but If I put my head down and just man’d up I was storming through workouts once the blood was flowing. Based on this I’m inclined to keep this going right up until Christmas just to see how far I can actually take it. Two or so extra weeks will not kill me and when you are in the flow, keep going. It’s good to adjust training but if you are still gaining and not plateauing then why switch?
For now though that’s where I will leave this blog. Hopefully they have been eye opening, informative and will be a benefit to your training. It’s now time for you to have a go and what better time of year to begin planning. Plan it all out over Christmas so in the new year you can come back rested, strong and ready to kick this off. As a means of motivation I’m offering the plan for free. All you need to do is click the 5 links below to download PDF versions of each trainign day. It’s up to you how you factor the 5 day split, I’d recommend trying to give your self a rest though either prior to or after the legs days as they are tough!
Take photos and let me know how you get on too by posting your results to my Facebook page! While you are there, there is a competition running to win all the supplements I’ve used, a 1 hour training session with me AND a custom programme based on your goals. All you need to do is like the competition post!
Keep checking the page and also my blog in the new year for exciting opportunities, competitions and loads of blogs Till then train hard and have a great Christmas!