My Lil' Health Journey

Using the measurements I took on June 29, 2020.  I estimate the lean mass gain to be about 7.3 lb or 2.3 lb/mo.  That seems high.  Women reportedly gain up to 1 lb of lean mass per month on average. I calculate the fat loss to be about 12.3 lb or about 3.9 lb per month.  I take measurements of waist, belly button, neck, bicep, forearm, and wrist for the Health Status body fat calculator ( here ) and Body Fat Calculator ( here ).  This is over a 12.5 week process.  I lost about 0.5 lb per week on a diet consisting of reducing portion sizes and eating to almost full for every meal.  I remember it taking about 3 months to lose 10 pounds before having kids.  I did not do any exercise during that time either.  With the current weightlifting, walking, Jiu Jitsu regimen my weight has remained stable for about 3 weeks.  But the waist and belly measurements seem to be going down slowly.  So that's progress! 

I seem to be making progress.  Increasing muscle mass and losing body fat.  My scale at home has not budged for 3 weeks, at 147 lbs.  However, my waist and the circumference at my belly button is going down slightly.  It's difficult to measure body fat with online tools, but initially it seemed like I was probably around 36%.  Now around 33%, maybe 32%.  I lost about 5.5 lb of body fat. Gained 2.5 lb of lean mass (includes muscle, bone density, etc) since June 25, 2020, 13 weeks ago. 0.42lb fat lost per week, and 0.19 lb/lean mass gained per week.  I have been in a calorie deficit for 4 weeks now, which slows down muscle gains.  I was tempted to restrict my calories more until my husband said, that I look a lot better than I did before (belly-wise) and to not worry about restricting more.  One lady at the gym could not help but say, "Wow your arms are a lot more fit than when you started".  I can actually put on, zip up, and button the b...

Ahh.  I seem to be stalling with the inch and weight loss for the last 2 weeks.  But my husband says that my waist is "more like it used to be" (before having kids).  In June, my waist was 37 inches and is now 33.5.  Hip is now 39 and it was 40.  So progress?  I am getting stronger so I hope that means I'm actually building muscle.  Progress is going to be slow so I guess I need to get used to that idea.  I just remember being able to cut portions a little for every meal and be able to lose 10 pounds in 12 weeks, but that was pre-pregnancy.  I was hoping to "cut" the fat more quickly this time and be able to see my weightlifting progress more quickly for reassurance.  I started taking apple cider vinegar twice per day today since it reportedly helps you lose body fat.  I suppose in the coming weeks I'll see if that is going to happen any time soon. *Update 10.5.2020: Perhaps the ACV is helping my metabolism, I am able to confirm wei...

  I'm on Week 3 of my attempted cut, and Week 11 since I started working out at the end of June.  I got on the scale and suddenly up 3 pounds since a few days ago.  Well ... water retention?  I hope. Ha!  I could retain water like a camel so ...  I found a 25 pound dumbbell the other day.  So I'm curling a few 25 pound reps now and rowing 25 pounds.  Now squatting 65 pounds for one 8 rep set and the other two sets of 10 for 50 lbs.  Sumo squatting 65 pounds for 6 reps.  The other two sets for 8 reps.  I got a little sore the other day from the squats.  I thought I was not building muscle since I don't get sore much, but I'm feeling firmer. I guess the scale and the soreness are not the best measure of progress.  I will probably need to get better at taking measurements of my arms, legs, waist, etc. One researcher, Menno Henselmans, says that it's possible to be in a calorie deficit and be weight stable.  Huh?  Re...

Presently I do the following workout regimen: Mon,Wed, Fri = Leg Exercises Squats: 13 reps, 3 sets, 40 lb (20lb weighted vest, 20lb dumbbell in hand)  Calf Raises: 15 r, 4s, 40 lb (adding 5 reps per set for right calf, it's noticeably smaller lol) Sumo Squats: 10r, 3s, 40 lb (20lb weighted vest, 20lb dumbbell in hand) Lunges: 13r, 2s, 20 lb (Vest only) Couch Split Squats: 10r, 2s, 20 lb (Each leg two sets) Tiptoe Wall Sits: 30 sec, 2s, 20 lb (Vest only) Tue, Thur = Arm Exercises (The reps and sets are for each arm) Curls: 8r, 3s, 20 lb Raises: 8r, 3s, 20 lb Front Raises: 8r, 2s, 20 lb Tricep Raises: 11r, 3s, 20 lb Rows: 11r, 3s, 20 lb Forearm Twists: 11r, 3s, 20 lb  Deltoids: 10r, 3s, 10 lb (ouch) Pushups: 16 (I can only do 10 all at once, with 10 sec break, then do the last 6) Planks: 4 times 30 sec each (My core is still weak from Diastasis Recti) To save on time, I rest one arm while working the other, taking turns. I also walk on my property (hilly terrain) on Tuesdays and...

I wondered if fast twitch muscles develop in the teens.  I was the fastest distance runner on the team until I hit high school, then suddenly was the slowest runner.  Different schools did not matter, I was pretty slow compared to everyone in my new region.  So what gives?  I did a quick look concerning the hypothesis that the fast twitch muscle fibers that I'm genetically inclined to have develop in the teens.  I came across and article in 1993 that indicates as much,   "Young Athletes’ Development Studied : Health: Researchers say children are not capable of quick bursts of power until puberty, when “fast-twitch” muscle fibers develop. But all can do aerobic exercise, they say."    The development is reportedly not as pronounced in females, but is interesting information nonetheless.  The article did not address the effect of exercise and training, but if my experience is any indication, if you're genetically a power athlete (think weigh...