Sunday, Week 13 (with Progress Update)

My progress this week was awesome! I think mixing it up with the calories due to my birthday helped. Also, I think the general range of 1100-1300 is a good calorie range for me now. Before it was too low, when it was around 900.

My total weight loss so far has been 14.6 lbs - not bad for 12 weeks of effort. My body composition has improved so much. I'm enjoying wearing the fitted outfits required for my trapeze class - hence the pics I've posted.

Progress:
Weight: 123.2lbs (137.8 baseline, 125 last week, down 1.8 from last week!)
Waist: 28 inches (31.5 baseline, 28.5 last week, down .5 from last week!)
Below Waist: 31.25 inches (33.25 baseline, 31.75 last week, down .5 from last week!)
Body Fat: 29% (34% week 5 baseline, 30% last week, down 1% from last week!)

Food:
Breakfast: 1/2 Kashi Lean (70/6.5), 1/2 Milk (40/4), Apple (80/0), Yogurt (55/5.5)
Post-Workout: Chocolate IsoPure (105/24)
Lunch: Egg Beater Omelet (100/16), Kashi Waffle (85/4), 1/8 cup syrup (20/0), Clementine (50/1)
Dinner: Chili's Guiltless Grill Salmon (minus cheese and pico de galla) 460/52
Snack: Sweet Freedom Fudge Lite (35/2)

Total calories: 1272
Total protein: 115

Exercise:
Weights: Full Upper Body
Warm Up - Joint Rotations, 5 min elliptical, Stretching Routine

Assisted Chin 10/55, 8/50, 6/50, 4/35, 6/40 (back to old grip)
Assisted Dip 10/55, 8/50, 6/45, 4/40, 7/45
Bicep Curl 10/22.5, 8/25, 6/27.5, 4/30, 7/25
Seated Row 10/35, 10/40, 10/45, 6/50, 8/50
Shoulders: OP 20/20, 10/20, FR 16/10, 12/10, LR 10/10, 8/10
Butterfly 10/17.5, 8/17.5, 6/20, 4/20, 7/17.5
Pushups 7, 4, 1

Abdominal: V-position, 15 crunches, V-Position, 10 Leg Raises, 15 Reverse Crunches
Stretching Cool-Down

My workout today was extremely killer (in a good way). I went back to my old grip for the assisted chins. It feels more natural to me. Also, I added pushups back to the end of my upper body routine. Since it's at the end, I can't do nearly as many. But, I stick to my form and will continue the nose to the ground thing.

My extra attention to stretching is paying off. My splits are getting easier to do. I can really push down into them now. Hopefully, they'll be completely non-painful soon.

I have a 30 minute massage today at 2pm. I'm really looking forward to it. Hopefully my muscles will thank me.