Me Vs. The Bulge – A Weight Loss Blog!

Yesterday I went to get a dexa scan and I have to say it was honestly one of the most interesting things I have ever done in my life!

What is a Dexa Scan?

Body Composition Australia uses the worlds most advanced scanning technology from Hologic, USA.  Dual energy x-ray absorptiometry (DEXA), assesses total body bone mineral density and highly accurate measures of the body’s soft tissue composition (muscle mass and fat mass).  By measuring your body’s muscle mass, fat mass, and bone mineral density, Body Composition Australia can determine your total body fat percentage, and changes in regional body composition. We also undertake specific measures to determine your risk of Type 2 Diabetes and heart disease. 

Dr Jarrod Meerkin was so lovely and made me feel very at ease.  The scan is non-invasive and you remain fully clothed the whole time.  The only thing that is uncomfortable about the whole thing is the amount of time you need to remain still!   Basically, all you need to do is lie down on a bench and the scanning device passes over your body.  The whole process takes about 5 minutes.  It’s that easy.

My Results:

Firstly, he told me that my bone density was excellent.  It is so good that it is actually off the charts for my age.  How you like them apples??

Then he moved onto the real reason I was there – to learn more about how much fat and muscles my body holds.

My overall body fat percentage was 27.6% (women should be between 21 – 33%).

Jarrod explained to me that the percentage number is not the most important factor here.  What is more important is the actual fat mass and lean muscle mass that your body holds.

I have 18.5kg of fat mass and 45.8kg of muscle mass (which he said was very good).

The total fat mass of females should weigh between 20kg – 25kg.  He explained that anyone who falls between 15kg and 20kg is doing very well.  Professional female athletes sit between 10kg and 15kg of fat mass therefore this is now my goal.

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

So How Do I Get to My Goal?

The coolest part of the whole process was when Jarrod broke down all the information in order to develop a plan and helped me set an initial goal of getting to 23% body fat within 12 weeks.

Using the information from my results he calculated that my BMR is 1565 cal/day (the amount of calories your body needs to just maintain life).  To get to 23% I would need to be at a weight of 63.9 – 64.9kg.  To achieve this I will need to lose 4kg of fat (which would bring me to 14.5kg of body fat) and gain 1-2kg of muscle.  To achieve THIS I need to modify my diet and expend a MINIMUM of 1800 cals per week on exercise (too easy!).

Then he gave me my new calorie and macro requirements: 1900 cals per day; 166g protein; 143g of carbs and 74g fat (fat total is to be divided by 3 – 1/3 sat fats and 2/3 poly and monounsaturated fats).

I’m excited to punch all the numbers into Calorie King and develop a new meal plan!  Yay!  More food!

For those in Sydney, you can get it done in Pitt Street at http://www.bodycomposition.com.au/

Prices are here: http://www.bodycomposition.com.au/index.php?pageid=2 (I had the short consult)

Moral of the story – whether you are serious about making gains or loses, get this done. You will not regret it.

The scans are clearly VERY flattering... haha

Reallllllllllllly quick one guys! 

Here is my measurement results for the month:

I had pretty good results again this month with some good loses from the mid section and chest (sigh) and a surprisingly yet very WELCOME loss from the upper thigh!  BOOM!  It’s about time!

It’s also worthy to note that I am now officially a size 10 up top (according to eBay Australian Sizing charts) and only 3.5cm away from being a size 10 around the hips!  OH HAPPY DAYS!

Okay – that’s it from me.

Told you it was a quick one. 

… that is the question.

The 12 week challenge that I set myself is almost up.  I could continue on with that challenge, as I am still not at the desired body fat that I would like to be at, or I could set a new challenge for myself – compete in my first Sports Model Competition.

A Sports Model Comp or a “Bikini” comp is different to a body building or figure comp (what Charlotte is doing).  To quote the IFBB rules:

Judges will be looking for the girl who displays the best shape, symmetry and tone as well as being the best groomed in terms of hair, make up, tan, nails etc to complete the look.

This category will suit the girl who trains for perhaps aerobics/dance/boxing etc and trains for toned body but without the extra muscle required for our Figure competitions. Girls who are “curvy” or “slim” will all be competitive as judges will assess which girl whose shape and tone is best presented. This category would suit girls who are training to compete in Figure in the future.

I think this is something that really appeals to me.  I’m not looking to compete in figure or body building and the shape that I am after is very similar to that of a sports or bikini comp model.  So why not get the physique and then have a little fun with it, maybe even win some prizes, whilst I can? 

Now, there is a comp coming up in September but I doubt I will be ready by then so I think realistically I need to aim for March 2012.

I will be going to get a dexa scan in the next couple of weeks to find out my exact body fat and then that will help me determine how much body fat I will need to lose.  I’m guessing at the moment I would need to lose about 6 – 7%.  I hope the dexa scan doesn’t say it’s too much more than that!

Here’s some examples of what Sports Comp models look like:

Source: www.sculptlife.com.au

Source: flexr6.com/

Source: www.hardbody.com

New progress pics will be taken this weekend so I’ll be able to get some better judgement on how much work needs to be done!

What do you guys think, should I go for it?

Here’s a look at my measurement results this month:

(click image to enlarge)

I’m quite pleased with these results and even had a reasonable weight loss as well!  I definitely think this has something to do with the CLA as the weight only came off in the last week or so, but more on that in a later post.

Nat asked me to put my weight loss results in a graph to see if there was a pattern as I seem to lose a good amount some months and then other months I lose next to nothing.

I thought it was pretty interesting that my weight loss has a very clear zig zag pattern – just goes to show that some people (ie me) can’t expect a clear-cut loss of “x” amount month in month out. It can be very varied. And you have to be okay with that and acknowledge your success in any case to maintain motivation.

At first I used to get really down about how I wasn’t losing weight at a quick enough rate or I wasn’t hitting a set number of kilos that I had in my head month after month. But now the weight loss is really no longer that important to me. Whilst I have lost 17kg since Feb 10, the number I love more is the 66.5cm that I have shaved off from my entire body. We’re making new shapes here people! In a healthy and controlled way.

On another note: Lately, I’ve been more and more interested in strength training and powerlifting.  I think this has stemmed from doing CrossFit!   So I decided to have a go at testing my one repitition maximums (1RM) today. 1RM means the maximal weight that can be lifted once with good form in a given exercise.

I tested my squats and deadlifts. I used a smith machine as that is all I have available to me at the moment but I will also give this a go using a proper squat rack or free weights soon.

Squat

Warmed up with 24kg x 10;
44kg x 5;
54kg x 3

Then:

64kg x 1

Then decided I could probably do 69kg:

I need to work on a few things – flexibility, range of motion, depth… a whole range of things really but at least I know now what I’m working with. I will start a basic strength training program from scratch and work on technique, technique, technique!

Deadlift

Had to perform these in the smith machine but will also give these a go with free weights!

Warmed up with 34kg x 10;
54kg x 5;
74kg x 3

Then:

84kg x 1 (serious issues with my grip! Haha – “I’ll do it this way. No this way. No, wait, uh… this way.  Yeah.”)

Then decided I would give 89kg a go but I had poor form (came up on my toes):

Overall, I hit better numbers that expected but this means nothing when it comes to form, which needs a lot of work.  Can’t wait til I’m strong enough to lift more with excellent form!

Have you ever tested your 1RMs? What were your results?

Guess what! I didn’t die. Isn’t that amazing? I had 3 solid days lying horizontally this week and there was one point there where I thought, my god, this is it, isn’t it? I don’t want to go on like this! Okay, I’m being melodramatic but I REALLY don’t cope well with being sick.

So, finally, here are my progress pics 9 weeks into Project Tighten Up.

At the beginning of this journey I thought that I would have an entirely different result to what I have achieved so far. I thought that I would probably have abs by now, a sleak, long set of toned pins and a derrier so perky you could bounce a quarter off it.

But realistically, that was never going to happen. My body likes to do things real slow. That doesn’t mean that changes don’t happen but I am never going to be one of those 12 week transformation success stories that you see on bodybuilding.com. I’ve come to terms with that. So, it might take me 22 weeks instead.

I think I did make some sort of progress this month. I did actually lose 11cm off my body all over so that has to account for something, right? The bulk of it was off my hips, navel and waist. Also, some off my arms. I have to upload my new measurements graph. I’ll do that next week. Promise!

Also, one more thing and then I’ll post the pics, I bought a pair of size ten stretchy jeans from Lonsdale today. SIZE 10. Can you believe that shit?? Either Lonsdale make a generous size 10 or I’m getting closer to my goals than I’ve realised, I’m not sure, but either way, I am happy as a kid in a candy store. Or as happy as a dieter in an organic fruit and veg shop.

Start - 2 mths in - 3 mths in

Start - 2 mths in - 3 mths in

Start - 2 mths in - 3 mths in

Start - 2 mths in - 3 mths in

Note: This post is dedicated to my masseuse Gary, who told me that my bikini was too big and unflattering and I should change it for the next shots. I did, Gary, are you happy NOW?

Just wanted to do a quick post to let everyone know I am alive and that I apologise for my lack of posting!

You see, even though I like to think I am supremely awesome and immune to all disease (haha), apparently I am not.  I have contracted the flu and am currently resting it up at home.  I’m not happy about this ONE BIT as I can hardly eat anything and am unable to train but ah well, health comes first!

It’s not all doom and gloom though!  There are a few good things coming your way:

• Updated bikini progress pics;
• Updated measurement results;
• My official review on CLA;
• My official review of dietlicious (a delicious low carb meal deliver program that I was so luckily asked to trial!); and
• A fun GIVEAWAY!

So much excitement!  Weeee!

Now, if you’ll excuse me, I need to go and wipe away the goo that is currently streaming out of my FACE.  Urgh.

See you all soon!  x

Bikini pics are coming on Saturday.  I can’t believe how quickly those 4 weeks just went by.  I really don’t feel ready for this…

I have only lost 1kg on the scales since last month but again, I really shouldn’t care what the scales think… I was saying to Nat the other day that it’s the only measure I can use (and abuse…) to judge my success as it’s not really feasible to wrap a tape measure around me once a week.  Nat is taking my measurements on Thursday so the ‘real’ results will be in then.

It’s time to fess up though - I had four days rest in a row this month as I was sick and I kind of went off my diet a little bit during that time.  I have also consumed alcohol on more occasions than usual.  My rule is only drink on special occasions like birthdays, weddings, hens nights etc but unfortunately I have broken my own rule and have drank on occasions outside of this.  Don’t get me wrong, I don’t drink to EXCESS but nevertheless I broke my own rules.  Bad Amanda, BAD!

I’m not perfect, even I sometimes don’t stick to my own program.  But in all honesty, when you are so strict on yourself for so long, sometimes your head is going to trip you up.  When you fall out of the ‘zone’ bad decisions are made.  Don’t think that it’s all about diet and exercise!  It’s far from it.  It’s an intense mental battle and you need to keep the upper-hand on yourself at all times!

Luckily, I’m back in the zone.  I have now re-focused and set my eyes on the prize.  I’ve been training very hard over the last 10 days or so after my break and my body is in a world of pain.  I actually don’t remember the last time I had DOMS this bad.  I wept like a baby when I had my massage yesterday.  Every part of me was sore.

When I get very sore like this I get magnesium into me straight away.  I also take glutamine to assist with energy and immune support (also has good effect on muscle recovery) but nothing helps those muscles like magnesium supplements.  They really make a difference, but er, a word of advice, they kind of block you up a bit if you take too much!

I’ve reduced my portion sizes too to give myself a bit of a kick up the butt.  My body doesn’t seem to be agreeing with the 1600 – 1700 cals plan so I’m dropping it back by a couple of hundred calories again.  As you know, I always switch things up when something stops working.  Don’t let yourself become stagnant!

The final thing that I am doing to get me over this hurdle is I have started taking CLA (check out Nat’s post here for more info).  It’s only been over the last week or so that that kilo has dropped so it could be the CLA but I won’t get a clearer picture of it’s success for another few weeks.  What I do know is that since I have been taking it my appetite has decreased.  A good thing!

So I’m a force to be reckoned with right now!  Let’s hope I’ve done enough to see a noticeable improvement on my progress pics from last month.

From: www.i-am-stronger.tumblr.com

It’s been a little while since my last Project TU update. I’ve still been following the plan but life has gotten in the way of updating this blog as often as I would like!

Two of the things that have gotten in the way lately are I’ve started studying to become a personal trainer and I’m also apart of a joint-venture in starting a weight loss directory called Weight Loss Pages (don’t forget to ‘like’ our Facebook page!).

I’m overjoyed to be following my passion and making steps to change my career. I think something that will set me apart from the rest as a trainer is that I have been in my clients shoes – I’ve lost weight and done the hard yards so will be able to give solid advice to them based on things that have worked for me. Would you let me train you?

There was a small speed-bump in my Project TU journey though – I got sick on Monday and had to take additional rest days. So, I haven’t trained since last Saturday. That’s 4 days! Woe is me! But thank god, my awesomeness is almost at 100% capacity again and I’m smashing out a session with my trainer today (yay! She’s back! She’s back!).

I feel like my body is really changing now. There’s new definition and shape appearing every week and it’s so exciting! The best thing about this plan is that I get to eat a lot. I’m a hungry, hungry beast most of the time so this appeals to my interests greatly.

I’ve changed the meal plan slightly (as I do every 3-4 weeks anyway) as oats have turned on me. I had a hunch they would. I became very bloated and uncomfortable. I do miss them because I love porridge but I don’t miss that awful feeling.

I’ve also substituted the brown rice with quinoa as I’m concerned about the GI value of the brown rice. Some reports say it is high GI other say low. Personally, I don’t want to risk it.

Meal 1:

Gluten Free Muesli

I love this muesli! One thing though, the puffed rice and rice bran in it is not low GI but it is paired with other low GI items so that brings the overall GI of the meal down.

AND two scrambled egg whites with light cheese and chilli flakes (thanks Cooper – this is now my favourite part of the day!)

Meal 2:

Green apple and natural peanut butter

Meal 3:

Lean protein, quinoa and steamed broccoli

Turkey Larb - recipe coming soon!

Meal 4:

Double Barrel Nutrition WPI with skim milk, teaspoon of instant decaf coffee and a few drops of vanilla extract

Meal 5:

Lean protein, steamed vegetables and sweet potato

So, how is everyone else doing?  Still going hard?  I sure hope so!

I mentioned in a previous post that my trainer went on holidays for 2 weeks.  To Bali.  Without me.  Yes, truth be told, I cried myself to sleep when she told me.  But that’s okay, she’s bringing me back presents and my love for her will be restored.  Temporarily, until she gets me to do kettlebell swings again!

So, whilst she has been gone I have been trialling Crossfit on top of my usual routine and let me tell you, I LOVE IT.  I’m trying as hard as I can, though, not to become a ‘Crossfit Douche’.  Example:

I went for my introduction session last Monday at Crossfit Kensington.  Troy, the owner, was incredibly helpful and showed me all the correct techniques for the exercises and we tried quite a few so he could check my form.

Boy oh boy, I didn’t know my own name by the end of it let alone the names of all the exercises!  We learnt the clean and jerk, the snatch, the deadlift, the sumo deadlift, the push press, the clean and press, kipping, strict pull ups, wall balls, jump boxes, double unders (don’t even get me started on these) and loads more.

Then there’s the acronyms – AMRAP, KTE, 1RM, oh my! But you get used to them pretty quickly, plus Troy puts the WOD (workout of the day, yep another acronym) on the website so that you can prepare yourself and look up on YouTube any exercises you are not sure on.  And of course he demonstrates and helps you when you are there too.  Thank god for that!

Once the introductory session was over I was keen to get stuck into a real class so I went along the next night.

Wah wah wee wah.  What a doozy of a session!  Here’s a run down:

Clean and Jerk
Test your 3RM (3 rep maximum – i.e. 3 reps of the heaviest weight you can do with perfect form)
Then
2 reps x 5 sets 80% 3RM

………………………………………

10 MU (muscle ups http://www.youtube.com/watch?v=FX29MMoK2Tg)
20 box jumps 60/45cm
30 lunges 20/10kg overhead
500m run
5 MU
15 box jumps
25 lunges
400m run
10 box jumps
20 lunges
300m run
5 box jumps
15 lunges
200m run
10 lunges
100m run
5 lunges

We needed to complete everything below the line whilst timing ourselves.  It was a really good, highly sweaty workout which was not all that different to my usual workouts with Nat, minus the muscle ups and heavy bar work.  My entire body was sore the next day and I loved it.

Crossfit will definitely become apart of my regular routine.  Crossfit girls have a strong and athletic physique that I admire so hopefully, on top of my regular sessions with Nat, I will soon achieve this physique!  Oh pardon me, not hopefully, I WILL soon achieve this physique!

From http://crossfitbabes.tumblr.com

Are you a Crossfit girl or guy?  Are you keen to give it a go?

It’s been a crazy four weeks full of training and eating clean and it is now time to see what progress I have made! A lot of you have commented that I am brave for doing this but I read something interesting recently about motivation – if you do not put your goals out for others to see then you will most likely fail.  Letting others know that you are serious about your goals makes you want harder, because let’s face it, nobody wants to fail in front of an audience. I’m just doing it on a larger scale partly to spur myself on but also to show others that it can be done.  Yes, it’s hard, but it can be done. 

I wasn’t expecting spectacular results in the first four weeks as I am still getting into the swing of the new training regime and diet plan but I am quite happy with the progress.

I can see new definition in certain areas, particularly my back (hello line down my back – you weren’t there before!) and my abs, but my legs are still letting team awesome down.  But that’s okay - I realise I may never have the toned and perfect legs of my dreams, I just need to keep working hard and see where they end up!

One thing on the diet plan I am thinking of changing is my morning oats – I do love them and they are a great source of energy but they may be what is causing me bloating and discomfort…  For instance, I had an egg white omelette today instead of oats and have had no discomfort.  Win.  So, I will probably go back to quinoa porridge this week and see how that goes.

Apologies about the photo quality – I have been taking them on my phone and then used Paint to put them side-by-side.  Next time I’ll use photoshop for better quality! (Oh and I still don’t know how to ‘pose’ so you will have to put up with my awkwardness!)

Before - 4 weeks in

Before - 4 weeks in

Before - 4 weeks in

Before - 4 weeks in

Who’s still with me on Project Tighten Up?  Share your stories below in the comments!