Week 5 Day 3

I remain pain-free, have good level of energy, and feel good overall.

Numbers today:
Leg Press: 450 lbs
Leg Extension: 100 lbs
Leg Curl: 150 lbs
crunches : 3×30

Week 5 Day 2

I am relieved as I am completely free of muscle aches today. I was expecting some soreness after yesterday training session but I am quite fine.

Numbers today (4 sets, 10 reps, 1.5 minutes of rest):

Lateral Pull Down : 130 lbs
Seated Rows: 135 lbs
Triceps Push down: 90 lbs
Triceps Extension : 110 lbs

Week 5 begins

Week 5 starts today. My scale showed another 2 lbs drop. Youpee! Things are going in the right direction.

I discussed my exercise program with my trainer. He is of the opinion that the body gets used to exercises that do not change and thus exercise becomes less efficient. He believes we should introduce some variety in the number of sets/reps while keeping the exercises the same.

Accordingly, we will do this week 4 sets of 6 reps only each with the plan to have a similar week every 3 weeks but with 5 sets in future (as per Body RX recommendations). Then we’ll compare the performance on these weeks only and thus gauge the progress during the preceeding 3 weeks.

My trainer remains unhappy about the exercise regimen I am following even after introducing variety. He believes that circuit training with 1 set of each exercise is far better than 4-5 sets of 4-5 exercises for weight loss purposes. He also would like me to do cardio on my off days something I am really not ready to do yet as per Body RX. At this time, I will stick to Body Rx routine. Things are going great so far on multiple levels. I am getting stronger and losing weight. I am also under the impression that weight loss will start to accelerate 2 months from now as again per BodyRx. I would not be surprised if it happens earlier as I basically skipped cycle 1 of Body Rx and started at cycle 2.
I repeated my body composition test and my numbers were very good:

Weight: 210 lbs vs. 221 lbs
Fat Percentage: 25.8 % vs. 28%
Fat Mass: 54.2 lbs vs. 61 lbs
Goals to reach by end of July:

Weight: 175 lbs (Lose 35 pounds)
Fat Percentage: 17% (Drop 8.8%)
Fat mass: 30 lbs (lose 24.2 lbs)

If I continue to lose 6 lbs of fat per month, I should reach my goal by end of July.

My numbers today were as follows (4 sets/ 6 reps/1.5 minutes of rest):

Chest Press: 160 lbs
Incline Press: 140 lbs
Preacher curl: 83 lbs
Biceps curl: 70 lbs
chinups: 60 lbs of assistance.

Calcium intake

I checked the RDA and it is 1000 mg based on a 200 calories diet which is what I am roughly on now.

Among what I am eating, the richest by far is my complete meal replacement hi protein shake, giving 70% of RDA. That’s 700 mgs.

I am also getting calcium from the carbonated waters I drink (1/2 a gallon carbonated water per day) giving me 200 mgs of calcium

I also found that:

2 breasts of chicken: 52 mgs of calcium
iceberg lettuce: each 108 mg, both 216
2 pounds of strawberries: 144 mg
2 apples: 17 mg
1 orange: 65 mg
egg whites: 28 mg

So that’s a total of 1422 mg or around 140% the RDA.

Meal Plan and Daily Food Intake

I am structuring my meals with Body RX recommendations in mind.

I am having 6 meals a day, decreasing carbs as day progresses, having most carbs after and before workout. At this point in time I am having 1.5 gram of protein per lb of body weight and have cut down my carbs quite significantly (less than 1 gram per lb of body weight) with almost no added sugars.

Typical nutrition day:

meal 1: 16 egg whites, 1 cubic square of feta cheese, apple, 100 grams plain whole milk yogurt (384 Cals, 56 protein 6.87 fat, 4.64 sta fat, 24.5 C, 3.73 fiber )

Workout

meal 2: High protein meal replacement shake with 1 tbsp psyllium (326 cals, 45 grams protein, 32 grams carbs (2 gram sugar,8 grams fiber), 2 grams fat ( 1 gram saturated)

meal 3: 1/2 pound of grilled skinless breast chicken, One iceberg lettuce, 1 orange (500 cals, 70 grams protein, 44 C, 11.65 grams fiber, 4.7 fat-1 sat fat)

meal 4: Protein shake: Egg Protein powder with 1 pound of strawberries and 1 tablespoon of psyllium fiber (358 cals, 44 P 43.4 C 19.66 fiber)

meal 5: Protein shake: Egg Protein powder with 1 pound of strawberries (326 cals, 46.5 P 35.4 C 11.66 fiber)

meal 6: Tuna can with one iceberg lettuce (240 cals, 53 P, 7 C , 4.5 fiber)

Total: 2125 cals, 312 protein, 13.57 fat (7.64 sat fat) , 187 carbs, 60 grams fiber, 2 grams added sugar

Calorie Distribution: 58% P, 7% fat, 35% carbs, 11.3% fiber

I drink around 1 gallon of water daily.

Week 4 Ends

Today is Day 4 of week 4. Most of my numbers at the gym this week remained the same with the exceptions of some positive changes:

Incline Press: 120 lbs vs 110 lbs last week

Seated Row: 110 lbs vs. 90 lbs last week

Triceps Extension: 90 lbs vs 75 lbs last week

Leg Press: 315 lbs vs. 270 lbs last week

Leg Extension: 70 lbs vs. 60 lbs last week

I am quite pleased and relieved by the progress. Things are going well. Goal is more beyond reach.