VP Health & Fitness

Ah… what a WONDERFUL thing to have a day off!

I stepped on the scale this morning and I saw a whopping 194.5 lbs. :O Yikes! 1 or 2 lbs of that is probably water weight but the rest I have gained in a period of 3 weeks of no activity and mindless, crazy & out of control eating. TOTM is right around the corner, so that might be a factor as well. My goal for this week is to make at least 80% compliance in the eating department…. I will be working up to 90% within the next 2 weeks or so.

Here are my updates for today:

• 6 hours of sleep
• Exercise for the day:
  • Total Body - Upper Dominant (40 mins);
    • TOTAL minutes: 53 mins
    • TOTAL calories burned: 619 cals
  • Couch to 5K running: Week 1, Workout 1 (20 mins)
    • TOTAL minutes: 20 mins
    • TOTAL calories burned:300 cals
• Water (aiming for ATLEAST 128 oz.)- done! 
• EATS: You can check out my Food Log HERE:
  • B - Spicy Spinach Omelett
  • S - EAS Advantage Carb Control, 1/2 Avocado
  • L - Sundried Tomato Chicken Burger w/ Spinach Salad
  • Post Workout - BCAA/Glutamine/PP Cocktail
  • D - 4 oz Salmon, Gazpacho Salad & Garbanzo Beans
  • BTS - 2 Creamsicles (40 cals)
• Supps: Fruta Vida, The Feast, Multi, Calcium +D, BCAA/Glutamine, 18 g Fish Oil

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Here are my latest measurements as of Friday 21 September, 2007:

*Note: This online BF% Calculator is about 3-5% lower than my callipers test & BIA body fat test done at the gym.

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Inches lost this past month: 3.75 inches

TOTAL inches lost since starting CFP: 34.75 inches!!!

TOTAL inches lost since starting PNTC: 3.75 inches

TOTAL inches lost since THE BEGINNING (2/28/2007): 50.5 inches!!!

**Updated Results**

Monthly TOTAL Fat Lost: 2.68 lbs

Monthly TOTAL Lean Mass Gained: -0.8145 lbs (loss)

Monthly TOTAL Weight loss: 3.5 lbs

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GRAND TOTAL Fat Lost to date: 39.86  pounds
GRAND TOTAL Lean Mass Gained to date: 14.86 pounds
GRAND TOTAL Scale Weight Loss to date:  25 pounds

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Here are my latest measurements as of Thursday 23 August, 2007:

*Note: This online BF% Calculator is about 3-5% off…

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Inches lost this week: 1.75 inches

TOTAL inches lost since starting CFP: 31 inches!!!

TOTAL inches lost since starting PNTC: .25 inches

TOTAL inches lost since THE BEGINNING (2/28/2007): 46.75 inches!!!

**Updated Results**

Weekly TOTAL Fat Lost: - 0.809 lbs (negative value denotes fat gain) *
Weekly TOTAL Lean Mass Gained: 0.69 lbs
Weekly TOTAL Weight loss: -1.5 lbs (negative value denotes fat gain) *

** All of this might be possible water retention because of TOTM…

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GRAND TOTAL Fat Lost to date: 37.45 pounds
GRAND TOTAL Lean Mass Gained to date: 14.95 pounds
GRAND TOTAL Weight Loss to date: 22.5 pounds

And here are some updated pictures of ME:

With Hubby

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So my application is about done. I did everything except the blood tests & the T-Max test that I will do sometime this week.

Here are my stats:

General Statistics:
Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs (July 2, 2007)
Body Fat %: 34.42% (7 site caliper test)
Body type: Endomorph/slight Mesomorph
Activity Level: Active/Very Active (will be working out 5-6 days a week for about 1-2 hours)
Goal: Fat Loss, Muscle preservation (possibly gain)

Starting Skin Fold Measurements (mm):
Abs: 30
Triceps: 30
Chest: 18
Mid-ax: 30
Subscapular: 30
Suprailliac: 34
Thigh: 42
Sum of 7 Skinfolds: 214 mm

Starting Girth (Circumference ) Measurements (inches):
Neck:14
Shoulder: 44
Biceps: 12
Calf: 14.75
Chest: 39.5
Waist: 35
Thigh: 23
Sum of 7 Girths: 182.25 inches

Strength Test (1 RM):
Bench Press: 100 lbs
Squat: 185 lbs
Deadlift: 125 lbs

75% of 1RM MAX weight:
Bench Press: 9reps @ 75 lbs
Squat: 6 reps @ 140 lbs
Deadlift: 14 reps @ 95 lbs

V-Max & T-Max
Speed: 6 mph
Elevation: 4% grade
T-Max:

And finally…

Before Pictures:

These have been posted on my thread at the Precision Nutrition Forums 

A side note on my BF%

You know… a 5% BF difference can really throw your readings off! I was just looking through my earlier posts and I had this posted:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using Online Circumference BF% Calculator:

GRAND TOTAL Fat Lost: 35.11 pounds
GRAND TOTAL Lean Mass Gained: 14.11 pounds
GRAND TOTAL Weight Lost: 21 pounds

The online BF% Calculator had me between 29% BF.

When I did my measurements using the 7-site caliper method, it came out to 34.42%!!! Wow. BIG difference.

I know that the 7-site caliper method is more accurate so I will stick with this method from now on. The BIA test that I do at the gym is about .5% below this.

Anyhow… here are my updated progress stats:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using 7-site caliper method:

GRAND TOTAL Fat Lost: 27.34 pounds
GRAND TOTAL Lean Mass Gained: 3.84 pounds
GRAND TOTAL Weight Lost: 23.5 pounds

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Moral of this story… caliper test’s are more accurate than online BF% calculators!!!

Still very good progress.

~ Vilma

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Wow! Now, THAT is a long title!!!

Let me explain… I’m still participating in my Civilian Fitness Program classes (will be over sometime in September) however, I am also entering the PN body transformation challenge that will start on July 16th 2007. I have these next two weeks to get my registration form completed (pictures, assessment test such as: regular weight, girth measurements, skin fold measurements, recovery, performance, blood tests) nutrition & exercise routines down and then will “officially” start attacking my 39 lbs. of fat on July 16th! YAY!!

I am keeping a PN challenge journal down at the PN forums but will also update here.

These are a couple of stats & goals for now as I will post more details (pre challenge stats & pictures) a bit later on this week.

Here are my current stats:

Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs
Body Fat %: approx 34% (7 site calliper test), Biofitness has me at 29%
Body type: Endomorph/slight Mesomorph
Activity Level: Active/Very Active (will be working out 5-6 days a week for about 1-2 hours)
Goal: Fat Loss, Muscle preservation (possibly gain)

I will stick to about 1700-1900 kcal (what i’ve been currently eating while following BFFM principles) for now while perfecting my 10 habits — specifically these:

Habit #2 - Eat complete, lean proteins with each feeding opportunity
Habit #3 - Eat vegetables with each feeding opportunity
Habit #4 - Eat veggies and fruits with any meal & “other carbs” ONLY after exercise
Habit #8 - Plan ahead and prepare feedings in advance

All the other ones I’ve been doing religiously for a couple of years now so I will be focusing mainly on these throughout the challenge as well as striving to be 90% compliant.

More info to come.

Here are some stats for today:

• 6 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

Exercise:

- CFP circuit training(40 mins) & b-ball (20 mins) - 600 calories burned)

Eats:

0830 am- Feeding #1: Omelette (5 eggwhites, 1 egg, 1 cup baby spinach, pico de gallo), 1 cup pineapple, 2 cups green tea

1130am - Feeding #2: 1/2 c. cottage cheese, 15 g. whey protein, 1 nectarine, 1 serving baby carrots,

100pm- Workout

230pm -Feeding #3: PW cereal w/ protein (30 g whey protein, 1 cup puffed brown rice, 1/3 cup Nature’s Zen cereal, 8 oz. vanilla soymilk)

400pm - Feeding #4: (PW) 1/2 cup brown rice, 4 oz of lean turkey breast, 1 cup spinach, 1 cup cucumbers

6:30 pm - Feeding #5: 2 Oven roasted turkey breast deli slices, 1 oz mozz. string cheese, 4 oz of turkey breast, 1 serving of baby carrots

1000pm - Feeding #6: Bed time Snackity: Very smoothie & thick shake!
(1/2 c. CC, 8 oz. Green Tea, 1 scoop whey protein, 1 cup fruit medley, 1 TBSP Udo’s oil, 2 TBSP ground flaxeeds, 1 TBSP sugar free chocolate syrup, 1 TBSP sugar free/Fat free chocolate jello mix, splenda)
(Ratios: 520 calories; 40g Carbs; 40g protein, 23g fat)

Uuggh!!! I think I over did it on the shake!!!

**(Note to self… leave out chocolate syrup & SF/FF jello mix next time and only 1/2 cup of fruit) Will save/subtract: 90 calories & 22.5 g carbs

fish oil caps
Calcium supp

TOTAL Calories = 2011
Protein = 202g; 40.6%
Carbs = 176g; 35.5%
Fats = 53 g; 23.9%

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To your health,

~ Vilma

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Here are my latest measurements as of Saturday 16 June, 2007:

Inches lost this week: .5 inches

TOTAL inches lost since starting CFP: 32 inches!!!

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

**Updated Results**
GRAND TOTAL Fat Lost: 35.11 pounds
GRAND TOTAL Lean Mass Gained: 14.11 pounds
GRAND TOTAL Weight Lost: 21 pounds

This week I gained almost 1.4 pounds of muscle (water weight/rentention too???)  but also gained .59 pounds of fat. 

That’s never happend before. Must of been that pizza on thursday & the corn quesadillas last night… 

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