Browsing Tag

circumference measurements

Transformation 5.0

Real People, Real Results, Real World

Posted on July 30, 2014

Say-no-more-300x255

My Relentless Transformation 5.0 experience is very nearly over, and it’s time for an updated batch of…

…R-E-S-U-L-T-S!

As we’ve discussed, there is no better way of evaluating progress than implementing and tracking a well-rounded results profile.  My consistent recommendation is to use four metrics:  circumference measurements, bodyfat calipers, scale weight, and pictures.  None of these things requires expensive equipment, and only the calipers likely require you purchasing something not currently in your possession.  Together these four metrics are unstoppable, and each metric you drop from the equation restricts your ability to track all-around progress.

With the above in mind, ironically the Relentless Fitness scale broke before the most recent set of measurements!  We purchased a new one, only to find that it is waaaaay off the mark.  Back to the scale store we go.  For now a “?” will have to do, although I can guarantee you the number is down from last time (due to the shift in my muscle mass -> lean phase change).

The first numbers were taken on May 28th and the last on July 25th.  Remember that I didn’t take the first measurements until 3 days after Memorial Day weekend eating/drinking.  That means they aren’t artificially inflated.  These are real alterations acquired in precisely 8 weeks and 2 days.

The magic duo has happened – an increase in muscle mass + a reduction in bodyfat.  I didn’t drastically reduce calories, I didn’t drastically reduce food options (I ate plenty of grass-fed dairy, rice, rice pasta, and potatoes), and I worked out a very manageable 3x per week, with the occasional 4x thrown in.  Much more on this later, but remember the theme – REAL people, REAL results, REAL world.

The official numbers:

  • Weight:  191 -> 191 -> 193.2 -> 192.6 -> 193.4 -> 192.8 -> ?
  • Circumference (in):
    • Chest:  42 -> 41.5 -> 42 -> 42.5 -> 43 -> 43 -> 43  (+1)
    • Waist:  33.25 -> 32.75 – 32.75 -> 32.5 -> 32.25 -> 32.5 -> 32  (-1.25)
    • Abdomen:  35.5 -> 34.75 -> 34.5 -> 33.25 -> 33 -> 33.5 -> 33  (-2.5)
    • Hips:  40.5 -> 42.5 -> 41 -> 40 -> 40.25 -> 40.5 -> 40  (-0.5)
    • Thigh:  24 -> 24 -> 24 -> 24.75 -> 23.75 -> 24.5 -> 24.5  (+0.5)
    • Calf:  15.5 -> 15.5 -> 15.5 -> 15.5 -> 15.5 -> 15.5 -> 15.5  (EVEN)
    • Arm:  14.25 -> 14.25 -> 14.5 -> 14.5 -> 14.75 -> 15 -> 15  (+0.75)
  • Bodyfat (mm):
    • Back:  13 -> 12 -> 13 -> 14 -> 12 -> 12 -> 12  (-1)
    • Chest:  10 -> 7 -> 8 -> 8 -> 8 -> 7 -> 7  (-3)
    • Abdomen:  13 -> 14 -> 15 -> 13 -> 14 -> 12 -> 9  (-4)
    • Thigh:  15 -> 12 -> 15 -> 14 -> 14 -> 14 -> 12  (-3)
    • Bicep:  7 -> 6 -> 6 -> 6 -> 6 -> 5 -> 5  (-2)
    • Triceps:  9 ->8 -> 7 -> 7 -> 7 -> 6 -> 6  (-3)
Transformation 5.0

Social Walking, Progress, and Robb Wolf

Posted on June 12, 2014

CatWalk

When I was a teenager, my best friend and I had an unusual habit: walking.  It was unusual because not many teenagers were doing it.  In fact, I’m not quite sure why we did it.  Maybe it was because his mom was an avid power walker.  Maybe it was simply time to catch up about the latest in sports and punk rock.

Our neighborhood was a figure-8 loop of almost 2 miles, and it had some nice scenery to boot.  There was nothing quite like going out on a nice summer day, soaking in the sun, and smelling the fresh cut grass.  We would say things like “man, I could walk forever”.

Fast forward to the present day.  I met up with a good friend yesterday and we… yes – you guessed it – took a walk.  It was time to catch up about the latest in sports and fitness (interesting swap with punk rock).  It involved a nice spring day, soaking in the sun, but unfortunately a little less fresh cut grass than the suburbs.  It took us around Philadelphia and the Schuylkill River trail, with a pit stop at Rival Bros coffee.

Conceptually you know that walking is good.  The reports on its benefits are endless.  But how often do you actually do it? Continue Reading

Transformation 5.0

Actions, Trends, and Focus

Posted on June 6, 2014

Action Patterns

It’s a day of two Roger-isms.  Get your pen ready.

#1:  Action patterns dictate results.

No matter what anyone (you included) thinks of the action patterns at play – exercise, nutrition, sleep, stress management, etc. – results are the ultimate judge.  Results are the barometer for success.  Results display how your body is responding to what’s actually happening day-to-day.

That’s an incredibly important realization.  It removes the importance of do’s and don’ts, should’s and shouldn’ts, and all external judgement.  Your program will have its day in results court, and its change in look, feel, and perform will be the only relevant judge and jury.

Three positive actions make sense in light of this statement: Continue Reading