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By Keith | Weight Loss Blog | Body Fat Percentage On February 8, 2010No CommentsI’m 4 weeks into my new muscle building plan and I’m afraid to tell you that I’ve not being doing well on the diet side of things. Exercise wise has always as been fantastic, but because I’m on the muscle building phase I’ve got it in my head that I can eat whatever food I want because I’m trying to gain muscle and increase my body weight.
I’m not sticking to my diet plan at all and I reckon my daily calorie intake as got to be at around at least 5000 calories per day at the moment. I’ve not been on the scales for 3 weeks now, but I definitely know that I’ve put on weight. I know that some of it is muscle, but I’m struggling to fit into my jeans again. Which means my mid section is growing, my body weight today is 209.8 pounds, which is 15 stones and my body fat percentage is 21.8 %.
This means my lean body mass is now 164.1 pounds
and my body fat is now 45.7 pounds
This means that over the past three weeks I’ve gained 5.7 pounds of muscle and gained 0.3 pounds of fat. So according to my body fat scales I’m doing fantastically, which I’m finding a little strange because I’m eating lots and lots of junk.
The extra muscle and body weight I’m now carrying though, is making me much stronger in the gym. I’ve added around 20 kg to my bench press and all of the other exercises I’m lifting more weight. But this is only natural I think because of the increased body weight.
I really do need to knuckle down because the weeks are already starting to fly by in 2010. I’m off to the cinema now to watch the Book of Eli starring Denzil Washington. I plan on having some nachos and cheese, but when I get home I need to sit myself down and work out how I’m going to stick to my diet plan 100%.
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By Keith | Weight Loss Blog | Body Fat Percentage On January 18, 2010
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I’ve just completed week one on my new muscle building plan, and I’ve found the new routine a lot more intense than I thought I would and the shorter rest periods in between sets is going to take some getting used to. Food wise I started off OK, but the batteries on my kitchen scales run out and due to the snow outside I didn’t feel like going out to get some more. So for most of the week I was guessing my food portions, which isn’t really the way to go if I’m too succeed and gain plenty of lean muscle mass. My plan is to get my body weight up to 220 pounds then start cutting weight back down to 200 pounds.
My starting weight last week was 200.8 pounds with a body fat percentage of 21.5% this equated to 157.5 pounds in lean body mass and 43.1 pounds of fat. At this weeks weigh in I managed to gain 3 pounds in body weight but my body fat percentage went up slightly to 22.3%. This equates to 158.4 pounds in lean body mass and 45.4 pounds of fat. This means that in the three pounds that I gained 0.9 pounds was lean body mass and 2.1 pounds was fat.
This is now good news so far, my goal was to gain around 15 pounds of lean muscle mass and only 5 pounds of fat. But I’ve already put on 2.1 pounds of fat so far, which is not good. I need to knuckle down and follow my new muscle building plan exactly as its written. The weather outside has got a little better and all the snow has nearly gone now, which I’m happy about.
I’ve just completed my first workout for this week and it went really well, I’m getting use to the shorter rest periods a little better than I did last week. Didn’t do any cardio last week, so looking at the first weeks results it way be a good idea to throw some cardio in the mix. I want to get bigger, but I definitely don’t want to get fatter. Over the coming weeks I plan on telling you every thing I’m doing on my new muscle building plan.
By Keith | Weight Loss Blog | Body Fat Percentage On January 13, 2010
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Its the third day of my new muscle building plan and my diet and exercise plan has totally changed. I’m on the 4000 calorie a day diet plan, but I seem to be eating loads which is exactly what I’m need be doing, to help repair and grow my damaged muscles. I’ve not 100% got into the system yet, but I’m quickly finding out what size portions I need to give myself at each meal.
Im currently on the no nonsense muscle building plan, which is a 100% all natural plan. This plan does not require you to take supplements whilst your on it. But to speed up my muscle building progress I purchased a few supplements over the weekend to help me move forward on my muscle building journey. The muscle building supplements I’ve purchased are 1kg Dymatize Nutrition Creatine Monohydrate, 5kg of strawberry flavored All Whey whey protein and Nutrisport Energy Boost for all my pre and post workouts shakes. Here is a picture of all my new muscle building supplements.
I have also purchased a stopwatch, to make sure that I’m resting the required time within sets. This is something that I’ve never done before, I’ve always started the next set when I feel ready to do so, but two workouts in and I’m definately feeling it. I reckon I was resting at least 2 to 3 minutes in between sets before I started the no nonsense muscle building program. I’m still getting used to the program and the reduced rest period between sets, but once I get into the routine fully. I can see my muscle gains exploding, what I also like about the program is the forum. Were you can go to quickly get all your muscle building answers answered.
Plus because I’m now on a set diet plan, at the moment I’m weighing all my food, to ensure that I’m getting the correct amount of calories, carbs, fats and proteins at each meal. Its just my luck that the batteries on my kitchen scales have run out and the weather outside is just too bad to go out and get some more. Yesterday I managed to get my car stuck in the snow, had to dig myself out which I was a little embarrassed about. Its usually my wife that has been getting the car stuck in the snow. 2010 weather wise has been terrible so far for us folks in England. Got some good news to tell you though, I’m off to new york at the end of march. UFC 111 is on a Newark with Brit Dan Hardy fighting GSP for the welterweight UFC title. Being one of the biggest fans of mixed martial arts in the UK I just had to be there to hopefully see Hardy knock GSP out. If a 5 foot 6 inches Matt Serra can do it, then I can’t see how a 6 foot Day Hardy can’t do it as well. Its going to be a very hard fight, with Dan Hardy being taken down at will, but hopefully he can survive the early onslaught and catch GSP clean on the jaw and knock him on his ass. Fingers crossed he can do it.
By Keith | Weight Loss Blog | Body Fat Percentage On January 12, 2010
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So far 2010 hasn’t been too good for me and the cold and snowy weather in the UK has really eaten into my motivation levels. I have managed to get in a few workouts in 2010, but diet wise I haven’t been too good. I know that I have to change this fast or I will quickly be back were I started 12 months ago. In 2009 I did manage to lose over 40 pounds in body weight and I dropped my body weight to its lowest level of 191 pounds at 20% body fat. At 6 foot 2 inches tall this had given my body the skinny fat guy look and this is something that I didn’t want to happen.
I knew that I had to reeducate myself and totally change my program, so to save myself time and follow a muscle building program that has worked wonders for people all over the world. I have just purchased Vince Delmonte’s brilliant No Nonsense Muscle Building Program. After a few days of reading and getting to know the program, I have learnt so much and I now realise that I have been doing it all wrong when it comes to my diet plan.
My plan now is to gain around 20 pounds in body weight whilst following Vince’s muscle building program. Today is going to be my first weekly weigh in whilst on the muscle building program and as always I am going to record my progress each week on the blog. At the first weigh in yesterday I was weighing in at 200.6 pounds at 21.5% body fat percentage according to my omron body fat scales.
I want to gain around 2 pounds of muscle each week, so I’m estimating that I should be at 220 pounds in ten weeks time. Vince’s program contains a complete meal plan for 2000, 3000, 4000, 5000 and 6000 calories per day. I’m going to start off on the 4000 calorie a day plan, if I don’t managed to gain the 2 pounds in the first week, then I will need to move onto the 5000 calorie a day plan. This program is brilliant because most of the foods that are in the meal plans are absolutely delicious and the diet plan changes everyday. I think that’s what I’ve been doing wrong in the past. I’ve been eating the same foods every day, no wonder I have been quickly getting bored and returning back to the junk food.
I plan on sticking to the plan 100% and see what results I get in muscle gains in the next 10 weeks. If my body fat percentage has stayed down when I’m at 220 pounds, I may carrying on bulking up to gain as much lean body mass as I can. At the moment these are my stats.
157.5 pounds lean muscle mass
43.1 pounds of body fat.
I am looking to get my lean body mass as close to the 200 pound mark as I can. I am a long way off at the moment, but my following Vince’s workout program as its written. The only thing stopping me gaining this muscle is me and my will power. Today is my first workout on the new program and I’m really looking forward to the new challenge.
