My body fat & muscle measured Okt 21st 2016 vs. Jan 29th 2016 (and Dec 2nd 2015):
- body fat: 18,7% = 9,5kg
(Jan 2016: 19,6% = 9,9 kg (-1,1 kg)) - right leg fat: 2,7 kg (+0,1 kg)
(Jan 2016: 2,6 kg (-0,2 kg)) - right leg muscle: 6,4 kg (the same – I can hardly believe after all those squats)
(Jan 2016: 6,4 kg (same)) - left leg fat: 2,7 kg (+0,1 kg)
(Jan 2016: 2,6 kg (-0,2 kg)) - left leg muscle: 6,2 kg (same)
(Jan 2016: 6,2 kg (+0,1 kg)) - right arm fat: 0,4 kg (same)
(Jan 2016: 0,4 kg (-0,1 kg)) - right arm muscle: 1,9 kg (+0,1 kg)
(Jan 2016: 1,8 kg (same)) - left arm fat: 0,4 kg (same)
(Jan 2016: 0,4 kg (-0,1 kg)) - left arm muscle: 1,8 kg (same)
(Jan 2016: 1,8 kg (+0,1 kg)) - carcass fat: 3,3 kg (-0,5 kg)
(Jan 2016: 3,8 kg (-0,7 kg)) - carcass muscle: 22,9 kg (+ 0,7 kg)
(Jan 2016: 22,2 kg (+0,2 kg))
My BMI at the moment is 19,8.
So, to sum up, I started with Power Endurance (Foundation) for a few weeks, then went on to Hypertrophy and switched between those two. In September 2016 I made 5-6 weeks of maximum strength (Firming) and now I’m back to Hypertrophy.
In ten months of going to the gym 2-3 times a week following changes happened:
- my weight always stayed pretty much the same (it’s not my goal to lose, luckily)
- I went from 21,4 % body fat to 18,7 %
- I went from 1210 kcal a day to 1230 kcal a day
- I went from 40,2 kg muscle to 41,3 kg muscle
- I hardly gained muscle in my arms and legs
- I gained almost 1kg of muscle in my back and abs
- I lost 1,2 kg of fat in my back and abs
In those ten months I didn’t control my eating habits (too much sweets) and hardly made endurance. All in all I’m happy with the results, I didn’t try so hard (meaning, I go to the gym twice a week and not three times, I eat a lot, I hardly do endurance). I can’t imagine I didn’t gain muscles in my legs, not sure what to think about that result. And also my arms after all those biceps curls etc. I plan on going jogging more during my next Foundation phase.
What’s your main goal you’re doing sports?