Today is the day before I begin my new soviet style strength routine. It is also the last day of my Big man on Campus routine. This is a perfect time to weigh in and complete a set of measurements. I can see how the first 12 weeks went, and have a started place for the next 6 weeks.
The goal of my first phase was to add a little muscle and lose as much body fat as possible over the 12 week period. I wanted to focus on eating healthy so that my muscles could recovery from workouts and the body fat would be used up as fuel. Because of the way I ate, I was able to add a strength and burn through excess fat. For instance I lost over 2 pound last week, but was able to increase my 1RM for bench press.
Here are the results from the last 12 weeks:
Starting Weight- 189 Current Weight- 172.2
Starting Body Fat%- 15 Current BF%- 8.4
Starting Chest- 39.5″ Current- 39″, this 39″ is up after an initial drop to 38″
Starting Bicep- 15.5″ Current- 15″, up after dropping to 14.75″
Starting Hip- 39.5″ Current- 37″
Starting Waist- 35.5″ Current- 31.5″
Starting Thighs- 23.5″ Current- 22″
Starting Calves- 15.3″ Current- 15″
Starting Forearms- 12″ Current- 15″
Starting Shoulders- 44″ Current- 47″
Starting Neck- 16″ Current- 15.5″
Starting Bench Press- 205 Current- 220
Starting Squat- 300 Current- 310
Here are my Latest pictures compared to week 1:
So far so good I think. Over the next 6 weeks I will be looking for muscle growth. I will also be monitoring my calories to ensure I maintain weight. By maintaining my weight I should see fat loss equal to the muscle gain. About 0.3 lbs of fat loss with 0.3 lbs of muscle gain. Later today I will talk about my plan for calorie intake over the coming weeks.