day: twenty eight (weigh-in)

well folks it's that time of the week; my fourth weigh-in since i started my "quest". it's been a month!

first, my measurements taken last week at the same time of day:

Body Weight: 188.8 lbs
Chest: 23 mm
Waist: 25 mm
Thigh: 26 mm

Body Fat: 20.7%
Lean Mass: 149.72 lbs
Fat Mass: 39.08 lbs

and now for this week's results:

Body Weight: 187.4 lbs
Chest: 21 mm
Waist: 23 mm
Thigh: 23 mm

Body Fat: 18.9%
Lean Mass: 151.98 lbs
Fat Mass: 35.42 lbs

i lost 3.66 lbs of fat and gained 2.26 lbs of muscle!

so, this is pretty big, i'm starting to see some real muscle gain. i'm guessing this is attributed to the extra rest days (2 instead of 1) between workouts + continuing to add weight on critical exercises. also, i've switched up my order of lifting, started eating a small amount of carbs before i lift, and added a lower back exercise*.

i've finally passed the 45 lb hurdle on the biceps and have hit the century mark on the bench press. today, my weights were as follows (change from beginning workout plan):

Leg Presses - 210 lbs (+140)
Leg Curls - 100 lbs (+30)
Calf Raises - 100 lbs (+45)
Abdominal Crunches - 110 lbs (+70)
Lower Back - 60 lbs (+0*)
Tricep Pressdown - 55 lbs (+25)
Barbell Curls - 45 lbs (+15)
Lat Pulldown - 90 lbs (+30)
Lateral Raises - 12.5 lbs (+2.5)
Bench Press - 100 lbs (+35)

adding extra carbs has not seemed to negatively effect me, in fact i feel more motivated since i can have a yam, or fruit, or rice with my meals.

thus far, i've lost 19.12 lbs of body fat and gained 4.52 lbs of muscle.