Day #63 - Week 9 Evaluation

We did our evals this morning, but didn't take any photos. I might wait another week or two before taking photos as the progress at this point is so gradual I don't know how obvious the changes would look. One additional tweak I'm implementing this week is adding another rest day into my routine. Up to this point I only had 1 rest day, and 6 lifting days. I worked Back and Biceps 2x per week (1 high volume day, 1 low volume day), Chest/Triceps 2x per week (1 high volume day, 1 low volume day), and Legs/Shoulders 2x per week (2 low volume days). I'm switching this up because I think I can combine a low volume chest/triceps day and a low volume legs/shoulders day into one...and then I can replace the extra workout day with a low calorie/low carb rest day in order to burn more fat. We'll see how that works out. I also need to increase volume on my leg/shoulder day to include some leg extensions and curls. If things go well, I'll in below 9% on my next eval.

Matt's Week 9 Evaluation

Weight: 191.0lbs
Body fat%: 9.09%
Body fat lbs: 17.37 lbs
Lean lbs: 173.63 lbs
Pinch test (millimeters): Chest - 5, Abdominal - 13, Thigh - 12, Tricep - 8, Subscapular - 9, Suprailliac - 7, Midaxillary - 8.
Circumference measurements (inches): Bicep - 14.75, Flexed Bicep - 16, Chest - 42.25, Waist - 35.25, Calf - 15.25, Thigh - 23.5


Analysis: Since starting the program 2 months ago, I've dropped 2.16% body fat. That translates to losing 4.27lbs of body fat, while gaining 2.87lbs of muscle. Circumference measurements have been encouraging, and strength gains at the gym have been the best I've ever experienced. LeanGains has far exceeded my expectations, and I can't wait to see if I can hit my goal, and maybe even go lower! The two primary areas I'd like to see progress in are 1) reduction in body fat/circumference size around my stomach and 2) increase in circumference size in my legs. I am starting to lift heavier on my legs, but I still may have to step it up with some increased volume on my leg days.

Leigh's Week 9 Evaluation

Weight: 118.6lbs

Body fat%: 23.24%

Body fat lbs: 27.56 lbs

Lean lbs: 91.04 lbs

Pinch test (millimeters): Chest - 11, Abdominal - 25, Thigh - 18, Tricep - 16, Subscapular - 13, Suprailliac - 17, Midaxillary - 17.

Circumference measurements (inches): Bicep - 10.5, Hips - 37.50, Waist - 30.5, Calf - 13, Thigh - 21

Analysis: Since starting the program 2 months ago, Leigh has dropped 3.41% body fat. That translates to losing 4.15lbs of body fat, and gaining 3.75lbs of muscle. Circumference measurements have been good. Leigh has started to lift heavier in the gym and increase her running distances. Leigh has also begun tracking her calories and attempting to create a caloric deficit everyday to lose body weight. Her goal is 115lbs, while still maintaining and gaining lean mass.

John 15: 18-25

¹⁸ “If the world hates you, keep in mind that it hated me first. ¹⁹ If you belonged to the world, it would love you as its own. As it is, you do not belong to the world, but I have chosen you out of the world. That is why the world hates you.²⁰ Remember what I told you: ‘A servant is not greater than his master.’ If they persecuted me, they will persecute you also. If they obeyed my teaching, they will obey yours also. ²¹ They will treat you this way because of my name,for they do not know the one who sent me. ²² If I had not come and spoken to them, they would not be guilty of sin; but now they have no excuse for their sin. ²³ Whoever hates me hates my Father as well. ²⁴ If I had not done among them the works no one else did, they would not be guilty of sin. As it is, they have seen, and yet they have hated both me and my Father. ²⁵ But this is to fulfill what is written in their Law: ‘They hated me without reason."