I made it through week 4 unscathed! I had a couple of rough days in there where I was just mentally and physically down. I realized how obviously emotional I am towards eating. The second I felt down I was looking for the sugar. Wow, it’s amazing how that works! But, I didn’t succumb to temptation and today I feel great. Here are my 4-week results.

Measurement Results (and differences since last week):

Weight: 140.2 lbs (-1.4 lbs)

EI Body fat %: 20.7% (+.2%)

DC Body fat %: 20.2% (-.3%)

Lean mass: 111.9 lbs (-.7 lbs)

Fat mass: 28.3 lbs (-.7 lbs)

Tape measurements:

-Neck: 11 3/4″ (same)

-Shoulders: 38 1/8″ (-.625″)

-Chest: 34 3/4″ (+.875″)

-Bicep: 11 5/8″(-.125″)

-Bicep flexed: 12 7/8″ (+.375″)

-Waist: 29 1/2″ (-1.25″)

-Hips: 38 1/4″ (-.375″)

-Thigh: 21 15/16″ (-.1875″)

-Calf: 15 1/16″ (+.0625″)

As you can see, I’m kind of all over the place. Initially I was SO FRUSTRATED because I didn’t reach my goal for this week…. get below 20% body fat. However, looking at the numbers and my inches, and realizing I’m not yet doing massive amounts of cardio and reducing my calories, I can say I’m doing fantastic! I lost weight, lost body fat, and my waist is amazing! Also, looking at the pictures helps me to see the small changes in my composition.

I will be changing my nutrition the week of Thanksgiving, but I’ll keep my current nutrition until then. It’s the same as in my Week 3 Measurements and Nutrition blog. I’m actually really looking forward to switching my calorie intakes and my workouts. I can’t wait to see what’s underneath this fat!

Make today the best day of your life!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?