Weight and Muscle Goals: January

Weight and Muscle Goals: January - March 2010

It is already 3 weeks into the new quarter and I did not yet write my goals. I have it in my mind. it is just that I did not put it down on paper yet. So for the next 3 months my goal is to gain 3 lbs of fat while maintaining the same weight. It simply means I will have to convert 3 lbs of fat into muscle! Here are the raw numbers

January 1, 2010: Baseline
Weight: 125.6 lbs
Fat %: 12.5%
Fat: 15.7 lbs
Lean Mass: 109.9 lbs

Note that I am using the caliper measurement for fat. I don't think I can rely on the omron body fat monitor. I will still keep track of the fat numbers from omron fat monitor daily but I probably will not use them in any calculations. Since I cannot take the caliper measurement everyday I will use the fat % number that is closest to a particular date I am refering to.

March 31, 2010: Goal
Weight: 125.6 lbs
Fat %: 10.11%
Fat: 12.7 lbs
Lean Mass: 112.9 lbs

Change in 3 months
Weight: 0
Fat %: 2.39 %
Fat: -3 lbs
Muscle: 3 lbs

I will try and not lose more fat at the expense of muscle. So it will be ok if I don't lose the 3 lbs of fat, but I definitely do want to gain the 3 lbs of muscle. We will see how that goes...

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Stats for Oct 2009

So it has been a month since I started bulking up. How am I doing so far? Here are the raw numbers Exercises Squats: 170 lbs, 8 reps Deadlifts: 185 lbs, 10 reps Bench Press: 110 lbs, 4 reps Pull ups: Body weight + 25 lbs, 7 reps Overhead Press: 75 lbs, 6 reps I am doing well in all exercises except bench press. The exercise that is already closest to my goal for end of december is my pull-ups. I can already do 7 reps with 25 lbs hanging off my waist! You can check out my previous post for the goals I have set. Body weight and fat Weight: 120.8 lbs Fat %: 12.2% I am able to add weight as expected. But my body fat % shot up too much. My goal for end of december was to weight 125 lbs at 12% body fat. But I am already over the limit for my body fat %. So I have to lower it and at the same time increase my weight. Very unlikely. I might have to revise my goals, but I will see how it goes and hope to make better predictions for my next bulking phase. It is not at all easy to ke...

Updates for 2012: Part II - It comes at a cost

If you missed my previous post , you might want to read that first . Like I mentioned in my previous post, the goal for the year 2012 suddenly took a U-turn. Instead of continuing on with weight gain phase to reach 154 lbs, I decided to start a fat cutting phase, just for the simple reason that I am unable to gain any more weight no matter how much I eat. It is now June 2012 and I have decided to lose fat. I cut down on my forceful over feeding and went back to good old 3 square meals a day with a snack in the evening. All the meals were regular sized ones, i.e. when I felt full, I stopped. Unlike before when I had to force feed. I felt way better with the normal diet. No more feeling of full all the time. My stomach was also feeling great. No more ahem, flatulence. I was gradually losing weight and fat. As is always the case with cutting down phase for me, I was losing a healthy dose of muscle as well. Come July, I had to do another US trip for 4 weeks this time. And again I to...

Workout Update: August 2010

Image via Wikipedia Last few weeks have not been very fruitful. Even as I was working out as hard as I used to, I kept losing weight. Adding insult to injury was my fat gain. In any case I decided to change my workouts yet again to "fix" the weight loss program that I got myself into. I intend to do only 2 whole body workouts per week. Each one consisting of 4 to 5 exercises depending on my motivation. I also decided to go with 3x8 for all exercises like I usually do every other 3 months. Here is my new routine Monday (back and biceps affinity) Incline Bench Press Squats Rows Bicep Curls Calf Raise Thursday (chest, shoulder and tricep affinity) Bench Press Deadlifts Shoulder Press Tricep Press Leg Raise I have been doing a lot of lower chest exercises in the last few months including decline bench press and dips. I have a feeling that my upper chest is holding me back. So I removed dips and decline bench press and added incline bench press. That should...

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