Weekly update plus 1st week results for a new person joining the program!

This last week was so much fun, not only because I switched phases for my training sessions which keeps things nice and fresh, but also because I have a friend who has started the program. I'll put my updates below, but I am also going to show off my friend's progress.

As for me, my measurements are as follows (Note that I am down to 17% bodyfat, that's more than 5% down since the beginning!)

 

	5.7.18	6.25.18
Weight	274.6	277.4
Neck	17.5	17.5
Shoulders	58.5	59.5
Chest	51.5	52.5
Waist	44-47.5	41.5--45
Glute	46	45
Quads	27.5	27.5
Calves	18.5	18.75
Biceps	19	19.25
Forearms	14.75	15.25
Fat%	22.25%	17.00%
Lean mass	213.50	230.24
Fat mass	61.10	47.16

And here is my friend's results after just one week. As for his background, he works in an office setting and hasn't been active in a gym for a while, but he has been weekend-warrior active participating in sports and such fairly regularly. In any case, take a look at his numbers and I think you will be pretty impressed. (A note about the fat percentage here is that instead of using calipers we are using Dave Draper's body fat calculator, available on Dave Draper's website.)

	6.19.18	6.25.18
Weight	239	236.4
Neck	16.25	16.25
Shoulders	50	52
Chest	47	49
Waist	44--46	43.5--44.25
Glute	46	46
Quads	21	22.25
Calves	15.5	16
Biceps	15.75	16
Forearms	12.75	12.75
Fat%	22.25%	17.00%
DD Fat Range	32.17%	29.54
Lean mass	162.11	166.57
Fat mass	76.89	69.83

Phase 1 is complete, here are the results!

Saturday was the last day of phase 1, the first six week cycle in my new program, and I am very happy with the results I achieved. My goals for this cycle were absolutely obliterated, and I exceeded even my best expectations -- all while not killing myself over diet. This isn't to say I let myself eat whatever I wanted, quite the opposite. But I did find a way that was manageable, allows for cheat days/meals and still produced great results without feeling like I was chained to a wall. As for the lifting part of the program, it was great as well. I'll post my overall workload volume so you can get an idea of just how much work went into this. But first, let me compare my initial measurements from May 7th, with this morning's measurements.

	May 7th	June 18th
Weight	274.6	275.8
Shoulders	58.5	59.5
Chest	51.5	52.25
Waist	44  —  47.5	41.25  —  45.25
Glutes	46	45
Quads	27.5	27.5
Calves	18.5	18.75
Biceps	19	19.25
Forearms	14.75	15.25
Body Fat %	22.25%	17.5%
Lean Mass in pounds	213.5	227.53
Body Fat in pounds	61.1	48.27

From the numbers above you can see I dropped 12.83 total pounds of fat and added 14.03 pounds of lean mass. That’s quite a feat in six weeks! Moreover, you can see that my waist has dropped while major muscles have grown – I even produced results in my calves, which are my most stubborn muscle group.

Now, let’s compare work-loads to show the volume increase:

	Week 1 volume in pounds	Week 6 volume in pounds
Workout 1A	20,145	49,591
Workout 2A	14,970	36,840
Workout 3A	31,053	62,363
Workout 1B	21,225	51,234
Workout 2B	17,536	37,220
Workout 3B	36,832	66,179
Total Volume	141,761	303,427

You can see that by week six I had more than doubled my total work load, which shows good development in terms of output.

The next six weeks are going to shift focus a bit, but I am excited to see what they bring!

Results after four weeks

This is going to be a short post because I am super pressed for time with two book releases coming up. However, I just wanted to say that I am loving my program so far. In exactly four weeks of training I have achieved the following results:

Dropped my total body fat percentage from 22.25% to 19%

Cut 9.08 pounds of fat

Increased lean mass by 8.28 pounds

Cut 3.5 inches off my waist

Added a quarter inch to my quads and biceps

Increased my total weekly workload from 142,000 pounds up to 202,400 pounds.

It's fantastic.
Measurements as of June 4th were as follows:
Weight 273.8 lbs
Neck 17.5
Shoulders 59
Chest 52
Waist 41.5 -- 45.75
Glutes 45
Quads 27.75
Calves 18.5
Biceps 19.25
Forearms 15
Lean Mass 221.78 lbs
Fat Mass 52.02lbs
Total Body Fat Percentage 19%

(If I pump up my arms during a good workout, I am up to 20.25 inches!)

Got another 1.5 weeks until the first phase is finished and then I move onto a different 6 week lifting cycle. So excited to see what happens by the end of this program!