June 06, 2005
Results: Week Five
Well didn't this turn out to be a wierd week... No matter the results, I look at them as a learning/research opportunity. Although this week I hit my reduced calorie target, it seems to have lost me some lean mass.
I'm not going to get hung up on the numbers however as with every week that goes by I can see my abs coming through more and more, to the point where they are now starting to be visible even when I'm relaxed. It could be just a factor of the inexpensive calipers that I've been using, but no matter... I know the plan works and I'll keep working the plan. 
(Notice also that my waist dropped another 1/4 inch.)
Looking at the details here:
You'll see that I consumed more calories than I did during Week 3, during which I lost over 2 lbs of fat while hanging on to muscle, yet this week I managed to actually lose a couple of pounds of lean mass. 
Looking over my workout history for this past week, I did 57 minutes total of exercise this week, which is the most I've done so far. As far as I can tell I did a similar mix of exercises with a similar combination of the 54 and 36 lb kettlebells.
I see two differences between Week 5 and the Week 4 (the week I lost more fat):
1. I actually ate a higher proportion of carbs during Week 3.
2. I had a couple of days during Week 3 where I spread out my workouts throughout the day and this week I skipped a day due to injury.
During Week 4 I ate 200 more calories per day on average than this week with same proportion of protein and still managed to lose fat and gain some muscle.
So this week I'll need to decide to either keep the proportions the same and increase calories or keep the overall number of calories the same and decrease the amount of protein I eat while increasing complex carb intake.
Vic,
It looks like you measured at or over a full percentage point change during the first three weeks, whereas the last two show closer to a half percent change. Maybe measuring a smaller percentage change is just more subject to uncertainties / errors in measurement. A half percent change is a pretty small change on the calipers (at least for the way I'm doing it, measuring at 4 spots).
Maybe you've just been hovering around 11.5% give or take a few tenths, for the last couple of weeks. What do you think you'd get if you measured again tomorrow ?
Just some thoughts / guesses. Looks like you're right on track though. Keep up the good work !
Darren
There is definitely estimation involved in the measurements. Even measuring in just one spot gives one various numbers.
I use the "love handle" area, about one inch above my pelvic bone on the side. I take three measurements and average them.
As I've stated in the past, I look to the numbers as relative measurements since I use the same method every time with the same margin of error.
I already look and feel WAY better than I did when I started with a flat stomach instead of that irritating "skinny-fat" bulge along with more defined arms and slightly bigger shoulders and chest. Night and day difference in just a few weeks.
I should probably post a pic next week.
Vic
I think a picture would be good.
Yeah, I should have taken another "before" pic, but to be honest with my back pain I didn't know if I'd really be able to make a significant change. Now I wish I had taken a photo 5 weeks ago. Unfortunately I was pretty much looking like my prior before photo.
Oh well.
Vic
Any thoughts about doing resistance training on a daily basis causing the slight fat gain as well? That is, not getting enough recovery between sessions?
PR, I really don't know... there are just so many variables. You may have a point, and this week I'm going to alternate strength training days with aerobic days (although even the aerobics will be strength builders due to the use of kettlebells).
Vic
