Friday, November 22, 2013

Kris Gethin's 12-Week Body Transformation: Week 3


It has been a few weeks since my last post, so I figured it was time to update you on the progress I've made in between weeks two and three. In this post, I plan to share my complete measurements and offer a few pictures to boot. So, without further ado, let's get started.

Body Measurements


One of the things that I regret not doing was taking my measurements and pictures prior to starting the transformation. It wasn't until week three that I finally got on my game. With that written, let me preface this section by saying that the last time I measured my progress was back in December of 2012. So, for this exercise, I'll take those numbers as some form of comparison, but just keep that in mind as you review the stats.

Body Part December Today Difference
Weight 248.4 lbs 228 lbs -20 lbs
Waist 42.5 inches 39.5 inches -3 inches
Neck 16.25 inches 15.5 inches -0.75 inches
Hips 45.25 inches 43 inches -2 inches
Thigh 26 inches 25 inches 1 inch
Calf 16 inches 17.5 inches +1.5 inches
Bicep 16.75 inches 16 inches -0.75 inches
Body Fat % 20.2% 14.8% -5.4%
Chest TBA 41.5 inches TBA
Stomach TBA 41 inches TBA
Upper Stomach TBA 36 inches TBA
Shoulders TBA 50 inches TBA
Lean Body Mass 204 lbs 194 lbs -10 lbs
Body Fat Mass 51.5 lbs 33.7 lbs -17.8 lbs

Note: I was unable to secure December measurements for my chest, stomach, upper stomach, and shoulders. However, based on the trends, imagine that they were probably a larger number. 

As you can see from the table, the transformation is working. To be fair, I began the 12 weeks weighing about 238 pounds. Additionally, my weight hit its lowest point of 223 pounds during week 3. Unfortunately, when it came time to weigh in, I was about 5 pounds heavier. This variance could be due to the time of day that I weighed myself (evening) and the amount of water I consumed (nearly a gallon). Moving forward, I plan to take measurements before my morning cardio session, which tends to be my lightest weight of the day. 

Visual Inspection


During week three, I decided to finally post some actual pictures of my progress. Like my measurements posted above, I didn't begin this transformation with a set of before pictures. So, I found a few images from my July 16, 2010 photo session and decided that I'd start there.

At first glance, you can see that I've lost mass in the shoulder, neck, back, and chest areas. It's most likely a loss of both muscle and fat. At the very least, I can summarize it to say that I'm slimming up and becoming a more lean, mean, fat burning machine.

Looking at my back, I can see more definition and the location where cuts will eventually shine through. My waist is getting smaller and I'm just carrying less fat around. Those are really good indicators. Not to forget that I've also had to buy smaller pants as everything I own is just too big.

I would be remiss if I didn't share with you another initial reaction that I had after looking at these pictures. The most memorable gasp came upon the front shot. I immediately said, "OMGoodness, I look sick!" My face looks so much skinnier and my upper body too small. Eeck!

On the bright side, I suspected that this was going to happen. With over a decade of carrying extra baggage, I knew that I'd lose both muscle and fat. It's the price that I was willing to pay for a healthy body. In saying that, just know that when I reach my goal, I'm putting a whole bunch of muscle on these bones. Lose the fat, keep as much lean muscle as I can, and then apply mass. That's the plan!

July 2010
Week 3
July 2010
Week 3
July 2010
Week 3

Final Thoughts


In reviewing the past few weeks of this transformation, I have been receiving tons of supporting comments and questions about what I am doing to lose the weight. I am so appreciative of the attention, but know that I am just getting started. There is still so much more work to do and heavy loads to lift. What I am doing, anyone can do. They just have to want it bad enough to get outside of their comfort zone and make the difference.

With that written, let me report that I have done a fairly good job of eating and working out according to the plan. Unfortunately, I have to also tell you that I've missed about four cardio sessions and gone off the meal plan to include parmesan cheese over my fish, feta cheese by itself, and two bags of chips. I'm not proud of it, but it's the truth. I also bought some whole grain noodles and added it to my diet, Kris said it was ok, but I immediately saw my weight shoot back up from 223 to 228 lbs. I stopped not long after.

Over the next week, my goal is to focus on making every cardio session as outlined in the transformation. Immediately out of bed, I'm hitting the stairs for 20 minutes of cardio.

In addition, I am going to write more often about my transformation and the lessons that I'm learning. I find that waiting an entire week is just too long.

Well, I think that's about it for now. Again, thank you for the support and return visits. If you have questions, comments, or just want to talk about the process, let's do it in the comment section below.

Until next time...

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Damond L. Nollan, M.B.A.

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