My Lil' Health Journey

When I started my health journey I had the following stats: Weight: 152 lb Body Fat percentage: 39.70%. Estimated from my height of 5'3.5", 37" waist, 40" naval measurement, using tape measure method 30 Weeks (Including Week 28 when I was sick and not working out the entire week) Weight: 140 lb Body Fat Percentage: 27.43%, Averaging caliper measurements from weeks 28 and 32  Over the 29 weeks I was working out, beginning with a combination of walking and weightlifting to presently weightlifting, a little cardio, and reducing calorie intake a tad, I gained about 10 pounds of lean mass.  That seems a little high for a 34 year old female. So I dug around in my 23andme raw data looking for clues as to why the lean mass gain was on the high side.  I was homozygous for the "power athlete" allele in the ACTN3 gene.  That means more fast twitch muscles, which are more apt to grow, relative to slow twitch muscles. In my quest to heal my postpartum depression and ins...

I'm a week late with this progress report.  A lot has been accomplished since I began my fitness journey 6 months ago.  Weightlifting was particularly beneficial for my health.  I nearly corrected my 2.5 finger diastasis recti.  I now have a small area where it is 1 finger wide.  I may not have mentioned that I also had some pelvic floor issues, but that was largely corrected after weightlifting for at least 3 months.  I tried to solely diet after having my second child, but my blood sugar issues resisted it.  Weightlifting somehow helped me correct the hypoglycemia such that I can go longer stretches without getting shaky.  I do some walking on my property, but most of my time is devoted to weightlifting.  Assuming I did not lose any lean mass from the time I was married to having my second child, these are my stats: 2011 Marriage Year: 125 lb, 91.2 lb lean mass, 33.8 lb fat mass, 27% body fat 2016 Just Prior to 1st Pregnancy: 135 lb, 91.2 l...

Pre Kid: All I had to do to lose 10 pounds was reduce my caloric intake a tad everyday and lose 0.5 lb per week. Typically weighed 135 lb and 28-30% body fat. Post First Kid: The pre-kid strategy along with breastfeeding was enough to enable me to lose 10-15 pounds in 9 months to get to 135 lb again.  Was probably 28-30% body fat.  Post Second Kid: Different story.  My body rebelled when I tried to reduce my caloric intake even slightly due to hypoglycemia.  Maybe postpartum depression through off my hormones.  Breastfeeding did not seem to assist with weight loss.  Postpartum weight loss stalled at 152 lbs.  About 40% body fat.   What I did to get to 142 lbs and get from 40% to 28% body fat. I began by walking 2-4 times per week at the end of June along with 2 times per week weightlifting.  Now 2 times per week cardio, once per week Jiu Jitsu classes, and 5 times per week weight lifting.  I increased my protein intake and tried red...

Genetics is an interesting subject.  Apparently crucial when it comes to building muscle.  Some people are "hard gainers" and others build muscle like gangbusters.  I attempted to check more genes in my 23andme raw genetic data to find the following: MSTN (myostatin, regulates muscle growth): important gene, but 23andme did not test me.   ACTN3 : (rs1815739) I was tested to have the CC allele, which is over represented in power athletes.   AGT: ( rs669 ) Tested to be GG which is associated with power sports performance, but also hypertension. IL6: ( rs1800795 ) Tested to be CG (found in a mix of athletes), not sure of relevance. NOS3: (rs2070744) Tested to be CT.  TT allele significantly higher in power athletes ( paper ). AMPD1: (rs17602729) Tested to be GG (normal activity).  People deficient can benefit from d-ribose .  I'll keep that in mind since I know someone with the "deficient" allele. rs7832552 TT associated with greater lean mass, but...

Last night, I was able to see if I am making progress strength-wise at the Jiu Jitsu gym.   Dumbbell Curl: 30 lbs (both arms) Dumbbell Deadlift: 70 lb (140 lb total) Dumbbell Row: 50 lb (both arms) Dumbbell Shoulder Press: 30 lb (60 lb total at the same time)  Hammer Curl: 25 lb (at least) forgot to check 30 lb    I also can do the following: Bench Press: 75 lb (checked last week) Squat: 70 lb (3 sets of 10, unsure about 1 rep max) Pushups: 22 in a row   Helping my husband with outside work, I needed to pull a chicken coop up hills, move a bunch of gravel, raise the coop roof over my head to fill up the feed bucket, and the list goes on. It looks like I'm stronger than a lot of women who have been lifting for two years (from strengthlevel.com ):     Raising 60 lb over my head is not too shabby: There is a lot of carrying stuff and kids going on at my house, 25 lb not too bad: I currently don't have the equipment to do bench pressing at home, but here i...

Having been an engineer, I like charts.  So I decided to chart my progress.  Using data collected using the Body Fat Calculator ( here ), I created charts of my lean mass gains, body fat percentage, and fat mass over the 17 weeks of training.  The training over that time varied:   June 29: began body weight training 2x per week for legs with 10lb dumbbells for arms, walking 2-3 miles 3x per week. July: Sometime in July I decided to "bulk" (caloric surplus) By August 8: I was using 20 lb dumbbells for arms and doing some leg exercises with 10 or 20 lb dumbbells.  Reduced my walking to 1.5 miles 2x per week and increased weight lifting to 4x per week. August 11:  Earliest time I remember taking protein powder. August 21: Began "cut" (slight caloric deficit) October 12-26: Was sick from reaction to allergy medicine and had to reduce weight lifting to 2x per week and no walking or martial arts due to gout flaring. October 26:  Still increasing weight on so...

I heard of the BMI, Body Mass Index, but have not come across FFMI, or Fat Free Mass Index, before going on my present fitness journey.  Using my measurements from the beginning of my journey versus now my FFMI was and is as follows:   June 29, 2020: 16.44 (BMI: 26.9 " overweight ") Oct 5, 2020: 17.79 (BMI: 25.5 "overweight")   FFMI accounts for height, weight, and body fat percentage whereas BMI only accounts for height and weight.    In June my body fat was estimated to be 38.95% using the two calculators ( here and here ).  My lean mass was about 93 lb.  In October 30.25% body fat and 100.4 lb of lean mass.  Using the 30.25% body fat percentage and plugging it into the Fat Free Mass Index Calculator yields the 17.79 FFMI.  The following chart shows how I should stack up:   Initially, I was in the category of "fat woman".  No surprise there. It looks like I'm still on the line for being a "fat lady", but if I were to gain more lea...

I wish I could have been professionally measured, but it looks like I gained about 0.5 pounds of lean mass and lost 1.1 lb of fat mass per week since June 29th.  There is reportedly a wide variance on how fast someone can gain lean mass.  The average woman gaining 0.12 to 0.25 lb of lean mass per week (see here ).  Using my tape measurements and two online body fat calculators (see here and here ) my body fat went down from about 39% (Yikes!) in June to 31% in October.  I lost about 4.5 inches around my waist and naval measurements.  I wondered if there was some genetic component to this supposed lean mass gain, so I checked for variants in the MSTN gene, but 23andme does not test anything on that gene.  Bummer.  I do have the homozygous power athlete allele on ACTN3.  I lost about 7 pounds since June, presently 145 pounds.  I am getting close to being able to comfortably fit into some pre-pregnancy pants from when I was 135 pounds.  Per...

I used my measurements from June 29, 2020 to back calculate (estimate) my beginning status, with the average being: June 29, 2020 Weight: 152 lb Lean Mass: 92.80 lb Fat Mass: 59.20 lb Body Fat: 38.95 % Waist: 37 in Bellybutton: 40 in * Around July 24, 2020 was trying to "bulk", ended on Aug 21, 2020 Aug 28, 2020 Weight: 150 lb Lean Mass: 93.93 lb Fat Mass: 56.08 lb Body Fat: 37.38 % * Started protein supplementation around Aug 1, 2020 * Started slight caloric deficit on Aug 21, 2020  * Diastasis Recti less than a finger on Aug 31, 2020 Sept 11, 2020 * Started taking 1 tablespoon of apple cider vinegar mixed with a glass of water twice per day, before breakfast and dinner Weight: 150 lb Waist: 33.50 in Bellybutton: 38.00 in Oct 1, 2020 Weight: 146 lb ( - 8 lb since June 29, 2020) Lean Mass: 101.54 lb ( + 8.74 lb) Fat Mass: 44.46 lb ( - 14.74 lb) Body Fat: 30.46% ( - 8.49%) Waist: 32.50 in (-4.5 in) Bellybutton: 35.75 in (-4.25 in) Well, it seems to be unbelievable that I gaine...

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...

In my quest to figure out a workout and nutrition scheme for myself, and possibly my husband, I kept coming across the concept of body types.  If you're an ectomorph, you have difficulty gaining fat and muscle weight.  If you're an endomorph you can easily gain both fat and muscle.  If you're the enviable mesomorph, you can gain muscle easily and trim the fat easily.  I may either be an overweight mesomorph (my broader shoulders may indicate this) or an "apple shaped" endomorph.  In any case, an apple shape could indicate excess insulin and cortisol.  I think my cortisol levels were high, which was one reason for the post-partum insomnia and depression.  My hormones got out of whack from pregnancy.  Magnesium helped after my first was born, but I had to upgrade to a pharmaceutical after the second!  Too much cortisol is detrimental to your health.  It can increase appetite and cravings (not fun if you need to go on a diet), contribute to...

  If all goes well, in about 6 months I'll have approximately the following stats: Weight = 135 lb (Currently 150) Fat Mass = 32 lb (Currently estimated to be 53) Lean Mass = 103 lb (Currently 97) Body Fat = 24% (Currently ... ... ... 36%) At the 3 month (11/21/2020) mark: Weight = 143 lb Fat Mass = 43 lb Lean Mass = 100 lb Body Fat = 30% Pre-Pregnancy (2016) Weight = 135 lb Fat Mass = 40 lb Lean Mass = 95 lb  Body Fat = 30% So even after 3 months, I'll be about where I was pre-pregnancy, body fat percentage wise.  That's not too shabby considering I'll be about 8 pounds heavier. Calculations are based on not having a calorie deficit of more than 20% per week.  So for me that's a maximum loss of 0.9 lb/wk. If the deficit is larger, than that results in muscle loss along with the fat loss.  That would be a "no no" for me.  That would be about 440 calorie deficit everyday.  I'll be hungry, but not want to bite someone's head off either.  I'll be ...

There are probably a host of genes governing the ability to build muscle.  23andme tests for one of the genes, ACTN3, the protein expressed in fast twitch muscle fibers.  Fast twitch muscle fibers for forceful, high velocity muscle contractions.  About 18% of all people do not produce the ACTN3 protein according to fitness genes (see here ).  Checking my 23andme results recently, I discovered that I am the homozygote for the C (normal) allele.  Basically, I produce the normal amount of the ACTN3 protein.  Funny enough, I was was the slowest sprinter known to man in grade school.  Perhaps there are other genes governing the ability of ACTN3 to function? A study of Olympic power athletes showed that all of them had the CC (normal) genotype.  When it comes to rehabilitating my body from years of muscle wasting cardio + calorie deficit + not enough protein, I hope the fitness genes article is correct that having the CC genotype means having "greater m...

I'm still thinking through my fitness goals, but generally I am trying to accomplish the following: Decrease body fat percentage from about my current 30-35% to a minimum of 20% (comparing how I look with women of similar body fat percentage). Increase my muscle mass by about 10 lb. Increase my strength. Still have enough stamina to do my Jiu Jitsu classes, hike when I am able to, run around after my kids, etc. That's a handful.  Some people are lucky enough that all they have to do is lose some pounds, since there is enough muscle mass under that fat.  Ha!  Others are lean enough that all they have to do is have a slight calorie surplus coupled with weight training and consume enough protein.  Then there are people like me with too much body fat, but also not enough muscle mass underneath it all.  I first need to "cut" some of the body fat to become "skinny fat", then do a lean bulk to pack on muscle to avoid outgrowing my existing clothes.  That's alon...

June 2020: Walked 3-4 times per week for about 3 miles per session around my hilly property.   Lifted 10 lb dumbbell for arm exercises.  Did body weight exercises for my legs: squats, lunges, sumo squats. Could only do 3 pushups in a row. July 2020 Noticed that my diastasis recti, that was previously 2.5 fingers wide closed to about finger!  That was what "sold" me on the benefits of lifting weights.  I promptly looked for a 20 lb dumbbell. Walked 3 times per week for about 1.5 miles per session Still using 10 lb weights on arms and easing into using 20 lb dumbbell.   Body weight exercises for my legs and easing into using 10 or 20 lb weight depending on the leg exercises. Added a few pushups to my routine. Could do 9 to 15 in 2 minutes time. I could see some more muscle definition in my arms. August 2020 On the 8th checked how heavy I can lift for 1 rep at the Jiu Jitsu gym, to figure out how heavy any new weights need to be: Curl: 25 lb (each arm) Ro...