There was no weight change this week. BOOOO!! But I know what happened. I added a few more carb grams back into the menu when I added a 1/4 cup of quinoa to my lunches. I felt bloated all week, so I’m fairly certain that food change caused water retention. And it didn’t taste that great. Quinoa is out.
This morning I proctored the SAT exam at school. Pretty boring job. To keep my mind occupied, I started playing with numbers from from Bodybugg data. A few things to keep in mind as you check my math…
1) I’ve been logging my food for 3 years online. I don’t skip anything. It’s just how I eat now. Eat and log. If I don’t want to log it, I don’t eat it.
2) I’ve been eating clean for about 2.5 years. Over the last few months, I’ve made substitutions for the last few questionable things still in my diet. (i.e. fresh ground peanut butter and almond butter instead of jars off the shelf. The last ‘unclean’ thing still in my diet is my sugar-free coffee creamer. That’s scheduled to get dropped out in another week when school is out.)
3) The Bodybugg keeps track of my calories burned 24/7. I wear the bugg all the time. Even when I sleep.
According my my calculations, since March 17th, I should have lost 10.64 pounds based on the difference between the calories I’ve eaten and what I’ve burned. I have actually only lost about 4 pounds. I look leaner. My clothes are looser. I dropped two jean sizes. There is some loose, wrinkly skin in places that used to be smooth and full – like the lower abdomen. (Sweet!)
So it seems that I’ve lost 10 pounds of something and gained 6 pounds of something. If I weren’t “me”, I’d think the math is correct and the pounds lost were fat and the pounds gained were a combination of muscle and water. But my mind earned the math degree, not my body. It has other things it’s dealing with – like hormones. I lost a ton of muscle last summer/fall from cortisol run amok.
Next Tuesday, the body fat will be measured using a hydrostatic weighing – that’s supposed to be the most accurate measurement short of an autopsy. That’s when I will find out exactly what I’ve gained and lost.
Assuming the best-case-scenario, the body fat percentage number would be around 20%. That means I would have dropped about 5% bodyfat in 11 weeks. There are 12 weeks left until the August 25th show. To be stage ready in the next 12 weeks, I’d have to drop body fat twice as fast as I have been. If the Madcow 5 x 5 has done it’s job, I should have more muscle, so the metabolism will be slightly faster. I need to speed things up even more.
Soooo….what to do? I think it might be time to carb cycle again. I will increase the number if HIIT cardio sessions from 3 to 5. I’m going to keep the lifting the same for at least another week. I love the Madcow and I hated the 3-day split the way I was doing it before. (“Hated” in the sense that I hate strawberry ice cream and prefer chocolate, but it’s all still ice cream, right? ANY kind of lifting is fun.)
The plan has always been to stick with the Madcow until school was out. My squat form is getting better and the weights are going up again, my bench is stronger, and my deads are stronger. I did an assistance set of behind the neck lat pulldowns and surprised myself with the weight I used. I haven’t done those in over a month and I pulled down weight behind my neck that I used to do for reps to the front. Love the Madcow!!
It’s probably smart to wait and see what’s going on with body composition before I decide to make any changes to the lifting. My back didn’t have enough recovery time on that 3-day split, so I’m not going to just pick that routine back up again. It will need to be changed. If it is just a matter of rest, there will be more of that available after school is out next week. My back seems to be recovering just fine on the Madcow and it is working 3 times a week. A lot less volume, though. It gets 5 sets of 5 reps, 3 times a week instead of 10 sets of 10 reps, twice a week. That’s 75 reps vs. 200 reps. If I’m growing muscle with 75 reps and recovering better, that seems like a good deal, doesn’t it?
Lots of math in this post. Yay MATH!!!