UPDATE IV

BFFM 2012 Summer Challenge

WEIGH-IN DATE: June 30th, 2012

STATS Week IV

Weight: 176 lbs
BF %: 27.9 %
Weight Change: ---
BF change: ---
LBM: 126.9 lbs
Lbs fat: 49.1 lbs

UPDATE III

BFFM 2012 Summer Challenge

WEIGH-IN DATE: June 23rd, 2012

STATS Week III

Weight: 176 lbs
BF %: 27.3 %
Weight Change: -0.4 lbs
BF change: - 0.75 %

Yes, I'm still losing weight & BF, and gaining LBM. I think it's time to work more seriously on my goals, so I get better results.

UPDATE II

BFFM 2012 Summer Challenge

WEIGH-IN DATE: June 16th, 2012

STATS Week II

Weight: 176.4 lbs
BF %: 26.85 %
Weight Change: -0.5 lbs
BF change: - 0.75 %

Whilst I've only dropped half a pound, it seems I've also gained 1pound of muscle!

Still ready for more!

UPDATE I

BFFM 2012 Summer Challenge

WEIGH-IN DATE: June 9th, 2012

STATS Week I

Weight: 176.9 lbs
BF %: 29.4 %
Weight Change: -3.9 lbs
BF change: - 0.6 %

Whilst I've lost 3.24 lbs of fat, it seems I've also lost .66 lbs of muscle. Something to pay attention to!, but as you know, I was sick for two day and couldn't train hard.

Anyway, I'm back in the 170s!  and I'm ready for more!

The Burn The Fat, Feed The Muscle 2012 Summer Challenge

I've joined the BFFM 2012 Summer Challenge, as an individual and on a team as well.

We're "The Thermonuclear Transequatorial Transmeridian Titans": Sheri from Texas, Diederik from Spain, Milanka from Australia, Joe from Texas, and I.

The Summer Challenge lasts 14 weeks. I expect to achieve something spectacular by the end of the contest.

So this is my first report (initial stats & weigh-in):

Start Date: June 2nd, 2012

Weight: 180.8 lbs
Body fat % (AccuMeasure calipers): 30%
Lbs fat:  55.24 lbs
LBM: 125.56 lbs

And these are my goals for the challenge:

DAILY GOALS

- I track my meals and workouts every day.

- I express my emotions writing them down in my journal every day.

- I plan my meals and eat in a healthy and balanced way.

- I have 6 meals a day.

- I include proteins in every meal.

- I apply the principles of calorie cycling and evening carb tapering.

- I train actively 6 days per week, from Mondays to Saturdays.

- I drink 6 glasses of water per day. 

- I sleep 6-8 hours every night.

- I align my mind, my body and my soul towards the achievement of my personal goals.

- I let no resistance grow inside of me because I'm aware of what I'm doing and I do what I want to do.

- I don't compromise my goals but allow myself to be reasonably flexible when my body is asking for it. I never let a war between my body and my mind start.

- I devote 10-30 minutes daily to watch, read or listen to inspirational material. 

- I keep in touch with my teammates very often and I'm ready to offer support and encouragement.

- I do pairwork with my best friend at the IC, Diederik K. We have been doing this together for a while so we're continously helping and relying on each other. 

WEEKLY GOALS

- I track my weight, my bf % and my progress.

- I use my results as feedback and assess myself conveniently.

- I lose 1.5lb of body fat per week.

- I gain LBM and muscle.

- I am continuously improving my habits and my performance.

- I'm achieving excellent results, and I'm proud of them.

3 MONTH GOALS

- I'm in the best shape of my life and will continue working to look like a fitness model by the end of the year. 

- I've acquired new habits which have led me to be the best me I can be.

- I am living the kind of life I've always wanted for myself, the life I've always deserved.

- I'm proud of my results and share them with other people so that I can inspire and motivate them with my own example.

- I have learnt that a journey to fitness is "half the pain, double the happiness" when you share it with kind, empathetic and trustworthy people such as my teammates and my best friend at the IC.