You can follow my weekly recaps right here every Sunday, but you can follow me every day as I post daily updates of my journey from GeekLand to FreakVille at Geek2Freak.com.
Current Stats and Measurements (February 22, 2009)
- Height – 6'3"
- Weight – 189 lb.
- Bodyfat – 12.95% (Skinfolds in mm – Chest:10, Abs:20, Thigh:15)
- Biceps – 14.1"
- Calves – 14.75"
- Thighs – 24.3"
- Waist – 32.8"
- Chest – 43"
"How to Get Abs" Progress Pics (February 22, 2009)
Before (Mid to Late 2005)
Current (February 22, 2009)
Today's Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- Optimum Nutrition Flaxseed Oil Softgels
- Greens+, 9.4 oz powder
Weekly Recap (February 8-15, 2009)
My ankle and foot are back to 100% now, but I only got in two decent workouts last week while it was still recuperating.
Again though, I dropped another 3 pounds by simply sticking to my diet, with only one cheat meal the entire week.
That's my new plan, since it seems to be working so well: Schedule one planned cheat meal per week, instead of going all clean all the time.
This seems to be a healthy balance where I can fulfill a few cravings, while still remaining over 90% adherent to very healthy eating.
This week's cheat meal was Orange Chicken from Trader Joe's, which was phenomenal! Plus, their version is a lot less damaging than ordering directly from most Chinese restaurants.
Also, I FINALLY got calipers, after using a mind-of-its-own digital scale for years.
I knew the scale had been overestimating my body fat, but I didn't know just how much until today.
I started with just a 3-point test (chest, abs, thigh), and it was fairly easy to get a consistent reading every time, but I was surprised to see I was at only 12.95% body fat!
Of course, this isn't absolutely exact either, but after trying several different recommended formulas, it was always within 1 percent.
My short-term goal was always to get sub-teen body fat — I even said 12.9% would do — and it turns out I may have dipped into that area several times and not even known it.
So now, the new goal with the new caliper measurement is single digits baby! And yes, 9.9 will do for now…
The other benefit of calipers is that even if you don't even bother with the body fat equations, you can still keep track of your direct fat gain or loss just by comparing the skinfold measurements in each area.
For example, if next week my Abs measurement was to consistently come out at 25mm, then I would know I've gained significant mid-section fat, since it was only 20mm this morning.
Speaking of which, let's hope that doesn't happen, because this week will be the ultimate test of my renewed eating discipline.
I'm going back to the beach this week and plan to again only have ONE cheat meal. I'm looking forward to meeting the challenge!
That about raps it up for this week. See you next Sunday and don't forget you can follow my daily updates over at Geek2Freak.com.
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