H&C Challenge – Week 4 – Half Way Done!

Week 4 Statistics (Ending 02/02/16) – Half Way Done!

  • Weight:  143 pounds (down 1.6 pounds from start)
  • Body Fat %:  21.5% (down 1.1% from start)
  • Time Spent Being Active (>= 6 hours): 7 Hours 47 Minutes
    • Miles Run:  12.02 Miles
    • Number of Runs (>=3 runs a week):  3 Runs
  • Days within Calorie Goals per MFP (1390): 5 days
  • Exercise: 
    • Wednesday – Rest day; Chisel Cardio (only 8 minutes before interruption); 10 Ab Hammer (12:00); 10 Ab Chisel (11:00)
    • Thursday – Ran 3.8 miles in 38:02; Walked 0.20 miles in 3:00; Chisel Cardio (37:00)
    • Friday – ISO Speed Hammer (23:00); TurboFire 40 (43:00); 10 Ab Hammer (14:00)
    • Saturday – Ran 4.11 miles in 36:10; Walked 0.3 miles in 6:24; 10 Hammer Abs (12:00)
    • Sunday – Hammer Power (38:00); 10 Hammer Abs (12:00)
    • Monday – Ran 4.1 miles in 38:34; Walked 0.38 miles in 8:00; Total Body Chisel (35:00); 10 Chisel Abs (10:00)
    • Tuesday – Hammer Power (38:00); PiYo Sweat (31:00); 10 Hammer Abs (11:00)
  • Notes: 
    • I’m realizing that I just really need to be running in addition to these workouts – running whips me into shape faster than anything
    • Holy smokes, I got to run outside on Saturday and it was fantastic! I ran super fast (for me) in my new shoes!
    • Kept weight at 142.6-143.0 all weekend!
    • Finishing at 143.0 pounds and 21.5% body fat means that I am carrying 30.75 pounds of fat right now
      • I started at 144.6 pounds and 22.6% body fat which equates to 32.68 pounds of fat
      • I’ve only lost 1.6 pounds, but I’ve lost 1.94 pounds of fat, so a good conversion is going on and that makes me happy!
  • Progress Photos (Week 0; Week 4 – all with flexed abs):

4 weeks front

4 weeks side

4 weeks front flex

4 weeks back

  • The Week’s Workouts:

Week 4 Progress

  • Measurements at 4 Weeks (Half-Way Point):
    • Natural Waist: 27.25 inches (started at 28 inches, so a loss of 0.75 inches)
    • Belly Button: 31.5 inches (started at 32 inches, so a loss of 0.5 inches)
    • Hips:  35.75 inches (started at 35.75 inches – no change)
    • Chest:  33.0 inches (started at 32.5 inches, so a gain of 0.5 inch)
    • Leg (Left):  19 inches (no change)
    • Arm (Left):  11.0 inches (started at 10.75 inches, so a gain of 0.25 inch)
  • Progress to Goals for the 8 Week Challenge:

    • Finish on 03/01/2016 with a body weight loss of 6% or more
      • This is not looking to happen – shedding weight is just not in the cards for me right now
    • I am targeting a loss of 2.0% or more of body fat as reported on my handheld body fat monitor
      • This could still happen if I dial in my eating better – I am down 1.1% half-way through
    • I want to see major changes in my physique since this is a weight training program – I want incredible before and after photos!
      • At the half-way mark, I see some great changes:  Stronger arms, more toned abs, loss of inches, veins becoming visible in my arms and abs, toned legs
    • Complete 6+ hours a week of dedicated exercise
      • Spot on every week if not exceeding!
    • Run 3 times a week at minimum
      • Dropped down in weeks 2 and 3 but picked up again in week 4.  With weather getting better, I may hit this goal
    • Complete the full Hammer and Chisel 8 week program
      • On target – not a single missed workout!
    • Supplement my fitness with at least 2 BOD (bea.chbo.dy on dem.and) workouts a week
      • I’ve done 11 BOD workouts in 4.4 weeks so I’m exceeding this goal
    • Stay within daily net calorie goal of 1390 calories at least 6 days a week
      • Averaging 5 days a week
    • Follow as closely as possible the eating plan per the food containers supplied by H&C
      • Bah – not doing!
    • By the end of the 8 weeks, I want my minimum distance on the treadmill to be 4.0-5.0 miles (need to work up after a long break in running)
      • Already there!

    Starting Statistics on 01/04/2016

    • Weight:  144.6 pounds
    • Body Fat %:  22.6% with the handheld (x with calipers, x% with the Tan.ita scale)
    • BMI:  22.6
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