Look Good Naked 'December'

Hey, Hey, Hey For those that have been following the 3 month total body transformation, congratulations if you have been putting in the gym time and the writing time now you are seeing improvements.

Awhile back I said throw away the scale and let the mirror be your new friend.
How many of you did this?

Now it is time to bring out the scale as well as your food journal and training journal.  Initially I said hey you want to find your calorie set point.  Weigh yourself today.  For 2 weeks record all of the food and beverages you consumed and record approximate calories consumed.  2 weeks later weigh yourself again.  If you lost weight then every pound lost is 3500 calories burned.  If you gained weight there are two considerations.  It take 3500 calories to gain a pound of fat.  Closer to 5800 calories to gain a pound of muscle.  Muscle being the more metabolically active tissue, and the one you want more of.

Doing this you learned some good stuff.  December is the last month of this initial transformation cycle.  December gives us a bonus week too!

As far as Thanksgiving and Christmas go, eat that food and have fun.

Here are some of my pictures.  I started at about 278# pounds.

Now I am pushing toward 294#.  My muscles have gotten a lot harder too.

This is evidenced by the denser look.  Now lets talk about your next 

tool, "The Tape Measure".

Me ai use this tool but have learned that muscle size increase is a lot slower than strength and density increases.  So I say if your really new like less than 3 months training with weights or whatever take measurements every month.

After a year or more take measurements only once every 2 months or so.

Women have a couple of additional measurements to take.  Ladies with that bra on take two measurement's.  One Use your tape measure (sewing tape)

and measure the circumference of your back with the tape across your nipples.

The second measurement is just under your bra .  This will give you a more accurate chest measurement.

Here are some more measurements to take.  If you want to notice size increase or decrease faster then use CM.  If you happy with American standard than use inches.

To save space I will list measurements to take, later I'll break out my tape

measure and show you the measurements in photos.

record your height and weight.  Wrist circumference and ankle circumference.

Thes measurement will not change soon.

As a guideline if your wrist are 5" or < you have a small bone structure.

If your wrist are 6"-7" than your bone structure is medium.

Which means 7" + you have a big bone structure.

Now measure neck, shoulders, chest (women take 2 measurements as explained),

upper arms , lower arms, wisat at navel height, hips around middle of your 

bottom.  Upper legs are tricky.  

For upper legs you may pick close to top near groin of if you prefer about 1/3 of the way down.  Then of course calves at the biggest part.

Now you no where you are today  Record this information in your training journal and date it.  Enjoy the Christmas holiday, Kwanzaa, Hanukkah or other festive time. For the Pagans and Wiccans this is the time near winter solstice and the time when the god is buried in the womb. 

Later this month or in January I will talk about a concept called "Periodization".

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