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Good fat loss progress continues; Simple muscle loss test.

Saturday, February 24, 2007 by  
Filed under Daily Blog


This month may have gotten off to a slow start, but ever since my diet changed at the beginning of week seven the fat has been flying off my body once again. As of this morning I’m down to 218.2 pounds and below 11% body fat. I’m excited about taking my weekly measurements on Monday morning, especially my waist measurement. I was tempted to check my waist measurement this morning, but I’m going to wait.

I have to admit that I did measure my arm this morning. I measured my arm because this week my weight has been dropping right on the outside edge of the target maximum, and I wanted to make sure I was not losing muscle. I was very happy to see that my cold/unpumped arm is still between 17.75 and 18 inches.

A simple way to help determine if you are losing fat and not muscle is to keep close tabs on your waist:arm ratio. For example, when I finished my bulk my arms were 18.25 inches (cold) and my waist was 36.5 inches. That’s exactly a 2:1 waist:arm ratio. At my last “official” measurement (last Monday) my arms were 17.75 inches (cold) and my waist was 34 inches. That’s a 1.92:1 waist:arm ratio, which is an improvement. As long as my waist-to-arm ratio stays the same or continues to go down, it is a good indication that I’m on the right track. If that ratio were to go up, it would raise a red flag that muscle loss is occurring.

Cardio time. Have a wonderful Saturday!

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