Update, Sunday Sept 17, day 42
Week 6 completed.
I’m down to 169.4lbs @9.8%bf, compared to 170.9lbs @10.1% last week (body fat assessed with my Omron at home). This would mean a loss of 0.9lb of muscle… Really not sure about this reading, but let see in 2 weeks when I get tested at the gym. This weight loss, despite the fact I ate a bit more throughout the week, and did zero cardio, except for last Sunday and today (did 25 minutes HIIT + 30 minutes steady state), my rest day from weight training. Maybe the weight fluctuation has something to do with that I didn’t had a cheat meal this week the day before the weight in.
Anyway, after completing 6 weeks, I’m now up 3.1lbs compared to Day 1, of which 2lbs are lean muscle and 1.1lb would be fat. This is nothing to brag about, I agree, but to me it is a big deal, as I gain an average of 4lbs of lean mass per year (I’m 40yo and don’t have great genetics). So, if all things go at the same pace for the next 6 weeks, I might very well accomplish my usual year gain in just 3 months. Speaking about the year to date, from January 7, I’m up 3.8lbs of lean body mass, and down 3.6lbs of fat (I try to stay relatively lean year-round now).
Also, I measured my waist circumference (at the belly) on Day 1 at 80cm (31.5in) and I’m still the same at 80.3cm today (31.6in). No flexing the abs, no vaccum. So body fat is in check I believe. I also took measurements for the other body parts on Day 1, but I didn’t check them since.
Change for the next 6 weeks. Frequency!
For the record, since the beginning of this log, I was “kinda” using the Project Mass trainer from Jacob Wilson on bodybuilding(.)com. I use the principles, but not necessarily the exact same exercise or rep/set, but the idea is there: 3 days of strength training, followed by 3 days of hypertrophy training, and periodized the reps/set every week. What I intend to do for the remaining of this osta cycle is tweak this training program to add frequency to the equation. Same volume, just distributed more evenly throughout the week. So instead of doing 2 days of legs (1 strength day and 1 hypertrophy day), I’ll have 5 days of legs (2 strength days and 3 hypertrophy days). Same with the other body part, I’ll simply redistribute them.
I’ll also re-introduce HIIT (shorter 12 minutes + 20 minutes steady state) on the stationary bike every day, at least for the next 4 weeks. Sundays I’ll keep it at 25 minutes HIIT + 30 minutes steady state.
As for meals, I plan on having 2200 calories per day consistently all week (50%P, 25%F, 25%C), and maybe have a refeed on Saturday.
Have a great week !
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