Body Measurements
| Starting (11/10/12) | Ending (03/05/13)1 | Difference | ||
| Weight | 178 | 166 | -12 lbs | |
| Waistline | 35.00″ | 30.875″ | -4″ | |
| Average Body Fat %2 | 17% | 9%3 | -8% | |
| Lean Body Mass (LBM) | 147.8 | 151.4 lbs | +3.6 lbs | |
| Lbs of Body Fat | 30.2 lbs | 14.6 lbs | -15.6 lbs |
1The numbers in this column were taken over 3 days and averaged to give a more accurate reading, as body weight can fluctuate greatly
2Average body fat % is the average of the numbers I get from IFCalculator (18%), Skinfold (15.7%, using suprailliac site only) and Naval Research Method (17.24%).
3This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number.
Strength Measurements
| Exercise | Estimated 1RM4 (Nov 2012) |
Estimated 1RM4 (Mar 2013) |
Difference |
| Barbell Bench Press | 230 lbs | 270 lbs | +40 lbs |
| Neutral Grip Dumbbell Bench Press | 90 lbs | 113 lbs | +23 lbs |
| Barbell Dead Lift | 230 lbs | 355 lbs | +115 lbs |
| Barbell Squat | 170 lbs | 245 lbs | +70 lbs |
| Chin-Ups (body weight) | 8 reps | 16 reps5 | +8 reps |
| Dips | 8 reps | 20 reps6 | +12 reps |
41 Rep Max is calculated using the 1RM Calculator or Bench Press Calculator.
5 & 6 Weight added to dip belt to simulate starting body weight (178 lbs).