Archive for the ‘Check in’ Category

Dexa Scan

Today I had my free dexa scan. Body composition test which is 99% accurate on measuring your body fat. As I am on my bulk cycle I was thinking maybe I should of cut a bit to get a lower number :D. I bulk fairly lean. My estimate I had in my mind was high 10 low 11%. My calipers worked out to about 9.4% which is mainly for sub region fat. So with this in mind I went in to get my base line for my bulk and a goal for when I cut. The dexa machine is pretty funky, just a table and a little arm that comes over you and the table moves forward, back, up and down. The Arm moves as well. It makes 3 passes of your body with different angles. Makes some funky tunes and beeps and it’s done within 3 minutes. I wasn’t expecting a fantastic result as i am putting weight on. I was wondering if my measuring and guestimations are on the mark. So lets get to the results (Dual-energy X-ray absorptiometry) DXA scans are used primarily to evaluate bone mineral density. DXA scans can also be used to measure total body composition and fat content with a high degree of accuracy comparable to hydrostatic weighing with a few important caveats.

Dexa3

BMC is Bone mineral content, basically the weight of you bones. My skeleton is 2.6kg :)

FAT MASS – How much fat you have

LEAN MASS – Lean muscle weight Lean+bmc – lean weight + skeleton

Total mass – How much you weigh

%fat – body fat percentage . Measured in two areas , whole body and r1 sub abdominal region. Everyone’s head contains at least 20% fat so you need to take that off the total and use the subtotal for your fat amount. As expected i am bang on 11% which is what I guestimated just from looking. I am holding weight in my hips and thighs only at the moment.

dexa2

Colored skeleton is the fat distribution. Yellow is FAT orange and red are lean mass and blue is bone. I haven’t got too much fat as you can see. the r1 region is marked on the grey skeleton. People are supposed to have under 900gs of fat there. I have 363g not bad … Would be lower when i get back to 7% i hope :). As from the report you can see BMI is total bullshit. They need to get rid of it.

dex1

The 3rd page is bone density. The scale is -1.0 to +1.0 so my -0.6 is a pretty good result. So yes , something interesting. Gives me an idea what I need to work on and how my guesses are pretty good when it comes to estimating someone’s fat percentage.

check in

mmmm been a while since the last one but i didn’t tag it so i have to use some pretty old (1 year plus checkin). Doesn’t look like much has changed in months.

previous

Weight: 78.8kg
Waist: 80cm
BF: 11%

Measurement: (since june)

Chest : 108cm + (5cm)
waist: 80cm – (2cm)
Arms: 37cm – (+1cm)
Thigh: 65cm – (+5cm)
Calf : 41cm – (+0cm)

now april 2013

Weight: 78.6kg
Waist: 77cm
BF: 9%

Measurement: (since june)

Chest : 112cm
waist: 77cm
Arms: 39cm
Thigh: 60cm
Calf : 43cm

 

Check in / thoughts.

Weight: 78.8kg
Waist: 80cm
BF:  11%

Measurement: (since june)

Chest : 108cm + (5cm)
waist: 80cm – (2cm)
Arms: 37cm – (+1cm)
Thigh: 65cm  – (+5cm)
Calf : 41cm  – (+0cm)

Thoughts:

Well i wanted to gain a bit of mass in June – August. But 3 weeks in July were out due to holidays.  So left about 7 weeks to do it. I got up to nearly 83kg from 77kg  in that time. Then the start of august came the mini cut.  So i only REALLY bulked for 6 weeks with a 3 week break (trying to eat heaps). So what changed? Not much really. I got extra 5cm on my chest measurement mainly due to my lat explosion.  I am moving back to split formation after doing my 3 day week full body program. It was a success i look more in proportion now, getting the V shape happening but theres still a lot of work to do. Arms are lacking behind because i don’t want to put too much mass on them due to my martial arts. I started IF during the cut and it was VERY successful. I lost 5cm off my waist in 4 weeks and lost about 4.5 kg. Lost my fat over my hips but not happy with the result i have lost some definition in my upper chest and lower abs definitely. I think if i keep cutting i will need be under 73kg to get a very cut look (<8%), but will look ultra skinny as a result. I am getting my veins back through my abs and shoulders and my serratus muscles is showing so i know the BF is dropping fast. So the plan is to bulk again until maybe end of  November. I think another 4-5kg of muscle would be perfect. I hope to get some pictures up soon but the result wasn’t overwhelming, and the usual problems with my whiteness destroying the images makes it hard to get a good picture. I have a goal in mind of my ideal shape and it’s not there yet. I am thinking 81kg at 9%. I’ll let you guys decide once i can get some pics.

Nutrition: 

I think i will stick with the IF format for my bulk. Now i REALLY have to go for it i am going to do it. Talking 3.5 – 4k calories a day as least, not worry about the flab and just get strong and progress higher than before. I might have to go the mass gainer route as i can’t get that kind of calories in my mouth in a small window. Then in November if all went well i can cut it up again.

August activities (not including karate and martial arts)

Count: 20 Activities
Distance: 22.83 km
Time: 14:44:03 h:m:s
Avg Speed: 9.2 km/h
Avg HR: 134 bpm
Avg Run Cadence: 71 spm
Calories: 6,410 C
Avg Time: 00:44:12 h:m:s

 

 

may check in

May 2011

Weight 79.2kg (i was further up bit sickness took it away)
Waist 82cm
bf: 9.7%

Measurement:

Chest : 103cm
waist: 82cm
Arms: 36cm
Thigh: 60cm
Calf : 41cm

Skin fold measurements:

Chest: 6mm
Abs: 12 mm (still have a bit of loose skin in this area, but i am bulking to so maybe a bit of fat too)
thighs: 10 mm
tricep: 4mm
Suprailiac: 10 mm
Midaxillary: 8 mm
Subscapular: 10 mm

These weeks i have added a new routine which i haven’t tried before it is a 26 week plan full body routine. So we will see how i fair with this.
I have definitely added some mass this time around and a TINY bit of fat. I had bascially stopped all cardio this month and added almost a 1000 calories to my diet so you can expect that. At the 14 week mark i will see where i am at with the BF situation and probably start a new cut. Cardio will be introduced back this week too.


April 2011

Weight 78.6kg Waist 83cm bf: 6.2 (still not convinced) Chest 104cm

Skin fold measure ments:

Chest: 4mm
Abs: 10 mm (still have a bit of loose skin in this area, but i am bulking to so maybe a bit of fat too)
bicep: 4mm
thighs: 8mm
tricep: 4mm
Suprailiac: 6mm
Midaxillary: 4mm
Subsapcular: 6mm

Well this last 5 weeks have been pretty huge. I had slowed down my CT training and picked up some more HiiT / MT / CT combination. This month i wanted to increase my strength and put on some more muscle mass. I think i might have been successful. My strength has gone way up.

Check in

April 2011

Weight 78.6kg Waist 83cm bf: 6.2 (still not convinced) Chest 104cm

Skin fold measure ments:

Chest: 4mm
Abs: 10 mm (still have a bit of loose skin in this area, but i am bulking to so maybe a bit of fat too)
bicep: 4mm
thighs: 8mm
tricep: 4mm
Suprailiac: 6mm
Midaxillary: 4mm
Subsapcular: 6mm

Well this last 5 weeks have been pretty huge. I had slowed down my CT training and picked up some more HiiT / MT / CT combination. This month i wanted to increase my strenghth and put on some more muscle mass. I think i might have been successful. My strength has gone way up.

DB Inc press went from 55kg to 70kg
Squats went from 90kg to 110kg (although i will probably break 120kg soon)
Dead lift went from 100kg to 140kg

Pretty happy with this progress, from next week i am going to try a different strategy so everything will drop down for a while while i go through i different phase of training.
I am definatly going to ramp up mt / CT training again in preparation for gradings.

FEBWeight : 78.6kg Waist 84cm BF: 7.3%(still think its about 10%) Chest 103cm

 

FEB 2011 – check in

FEB

Weight : 78.6kg Waist 84cm BF: 7.3%(still think its about 10%) Chest 103cm

This month has not been the greatest for training, i have had a couple of injuries which have stopped my Conditioning and Cardio training. So it’s no surprise i have gained a little weight over the last 4 weeks . I am back into it next month to prepare from april. I hope to get BF down again, use this extra weight to get a little more muscle. I am going to use march as my major bulk month and then april will be back to cutting then steady maintenance from then on.  Cardio hasn’t seemed to be effected too much, My strength is increasing for this month too. Just need to keep disciplined and clean the diet again up this month :). Although this month im starting to get some vascularity in my lower abs and near my obliques, which is kinda weird but it looks cool :)

Count: 24 Activities
Distance: 16.13 km
Time: 18:24:13 h:m:s
Avg Speed: 6.9 km/h
Avg HR: 122 bpm
Avg Run Cadence: 72 spm
Calories: 7,009 C
Avg Time: 00:46:00 h:m:s

JAN Weight : 77.6

waist: 83cm BF%: 6.8% (i’m so sure this is wrong but calipers always work out the same) Chest: 102 cm

Count: 24 Activities
Distance: 6.42 km
Time: 17:52:37 h:m:s
Avg Speed: 3.4 km/h
Avg HR: 124 bpm
Avg Run Cadence: 72 spm
Calories: 6,597 C
Avg Time: 00:44:41 h:m:s

Jan check in

JAN

Very limited running this month, i’m on a mini bulk cycle before i start into fight conditioning next month :).
I think i only did the one 6km run this month. Next month i hope get get out once a week for a run.
The CT training keeps my cardio right up there though. Endurance running will have suffered for sure.
New weights routine as of next month too, going to try something different before coming back to a solid 3 day compound split.

Weight : 77.6
waist: 83cm
BF%: 6.8% (i’m so sure this is wrong but calipers always work out the same)
Chest: 102 cm

Count: 24 Activities
Distance: 6.42 km
Time: 17:52:37 h:m:s
Avg Speed: 3.4 km/h
Avg HR: 124 bpm
Avg Run Cadence: 72 spm
Calories: 6,597 C
Avg Time: 00:44:41 h:m:s

DEC

Weight :76.5kg
waist:
82cm
BF %:
6.5 (checked 3 times , i thought it would be more)
Chest:
99cm

December check in

DEC 2010

This month was kind of a weird month, i did less exercise, upped the intensity, had a burnout on xmas week. Had a weeks rest, ate alot of xmas food and i am the same as last month
Definitely Impressed with that effort. Next month starts hardcore training again.

Starting  weight :76.5kg
waist:
82cm
BF %:
6.5 (checked 3 times , i thought it would be more)
Chest:
99cm

Count: 14 Activities
Distance: 4.72 km
Time: 12:51:54 h:m:s
Avg Speed: 8.8 km/h
Avg HR: 128 bpm
Avg Run Cadence: 76 spm
Calories: 4,759 C (kind of low because a few training sessions i forgot to wear hrm)
Avg Time: 00:55:08 h:m:s

NOV (2010)
Starting  weight :
76.5kg
waist:
81cm
BF %: 6.7
Chest: 98cm

Count: 19 Activities (hrm data wasnt available for some its more like 25ish)
Distance: 3.63 km
Time: 16:54:44 h:m:s
Avg Speed: 9.4 km/h
Avg HR: 127 bpm
Avg Run Cadence: 75 spm
Calories: 6,510 C
Avg Time: 00:53:24 h:m:s


Check in Nov 2010

Got myself some fat calipers , so the BF is now accurate! Less cardio this month .. no idea why. Will pick it up next month :)

Start weight : 74.2kg
Waist: 81cm
BF % : 9%
chest: 98cm

Starting  weight : 76.5kg
waist:
81cm
BF %: 6.7
Chest: 98cm

Count: 19 Activities (hrm data wasnt available for some its more like 25ish)
Distance: 3.63 km
Time: 16:54:44 h:m:s
Avg Speed: 9.4 km/h
Avg HR: 127 bpm
Avg Run Cadence: 75 spm
Calories: 6,510 C
Avg Time: 00:53:24 h:m:s

End of month check-in

Starting  weight : 74.5kg
waist:
81cm
BF %: 8
Chest: 98cm

End weight : 74.2kg
Waist: 81cm
BF % : 9%
chest: 98cm

Count: 20 Activities
Distance: 5.21 km
Time: 17:37:18 h:m:s
Avg Speed: 5.4 km/h
Avg HR: 123 bpm
Avg Run Cadence: 58 spm
Calories: 6,358 C
Avg Time: 00:52:51 h:m:s

Not much has changed this month, new routine new diet so i’m playing with the numbers a little.
The only major difference is the massive increase in strength, upping a few lifts by 20% or more.

Using heavier KB in CT too so that is making session even more exhausting haha:)