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IMG_5149  IMG_5148

Surprisingly, there is only 2.5kg difference between these two pics.

For Sieraya’s first results blog, see here.

This girl, what a trooper. She has had an intense year, working 50hrs a week managing her own gym with lunch hours worked at her desk, long commutes to work and back, and the stress that comes with all of this and the job itself. She has had ups and downs over the past year and a half (since her last results blog) and not all of her work has been in the right direction. But, that hasn’t stopped her. And it’s showing through in her work, which is steadily moving in the right direction.

Now for some quick stats:

Her first pics on the left have her bodyweight at 78.3kg and her bodyfat percentage at 35%

While the pics on the right have her bodyweight at 75.8kg and her bodyfat percentage at 26%

That’s a loss of 9% bodyfat while only losing 2.5kg. What has been most interesting about her results is that since her last results blog she has put on 5kg of muscle and has lost a further 1.5% bodyfat.

The change has come from utilizing metabolic resistance type training programs and dietary strategies such as low carb, intermittent fasting and such to more bodybuilding/volume based programs that focus on heavier weights and less cardio based training, coupled with high protein diets with moderate carb intake and low-fat. Now, a sidenote, the aforementioned strategies are useful, particularly if you are looking to lose a lot of bodyfat quickly and aren’t overly concerned with keeping as much muscle mass as possible. For example, the pic below has Sieraya at a lower bodyfat percentage than she is now, and looking “smaller” but that is not necessarily what Sieraya wants, she wants muscle mass, she wants to be lean and muscular, a hard combination to be sure, that takes much more nuance.

FullSizeRenderOn the left she is 69kg with a bodyfat percentage of 23%

On the right she is 74kg with a bodyfat percentage of 26%

As you can see from the two pics together, that while she was leaner and lighter in the pic on the left, she doesn’t have the same kind of curvature and musculature as she does on the right. And these are things we have worked on together as we get results from different programs and methodologies, as we find what works for her to get her the results she is looking for.

The same goes for her strength and indeed her training ethic, in the videos below we get a glimpse of the hard work she’s put in with her strength training, as well as her hypertrophy/volume work. And let me just say, some of her high volume hypertrophy programs have been just as grueling as some of those metabolic resistance workouts (as you can see with her German Body Composition video).

I couldn’t be prouder of Sieraya and I look forward to the coming months of training as we start a new block.

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The Diet And Training Combination: Figuring Out How You’re Messing It Up -JC Deen.

Yoga for Athletes: Why Activation and Inhibition Matter More than Stretching -Dana Santas.

Round Backed Deadlifts Another Look -Lyle MacDonald.

How To Gain Weight — Practical Applications for Eating to Build Muscle, and Why You Might Not Want to Gain Weight Fast -JC Deen.

Why Should I Use “Good” Form if I’m Stronger With “Bad” Form? -Bret Contreras.

The Top 5 Deadlift Mistakes to Avoid -Amir Fazeli.

9 Non-Fitness Books Every Fitness Professional Should Read -Dean Somerset.

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How to Strength Train for Jiu-jitsu -Charles Poliquin.

Strength Strategies: Installment 1 -Greg Robbins.

Acupuncture, Organic Food, and Other Questions -Steven Novella.

5 Mobility Rules of Thumb, Part 1 -Quenn Henoch.

5 Things to Know About Your First Weightlifting Competition -Ariel Stephens.

(Please don’t skip me!) Warm-up -Neghar Fonooni.

How to Science Your Fitness -Dean Somerset.

The Taxonomical Disorder of Recovery – Antonio Robustelli.

4 Worst Foods for Plantar Fasciitis -Rick Kaselj.

The 3,500 Cal Per Pound Weight-Loss Fallacy And Why Even Experts Get This Wrong -Arya Sharma.

Perfectionism Sucks (Plus 9 other Things I Learned in 2014) -Neghar Fonooni.

7 Worst Shoes for Your Feet -Rick Kaselj.

2014: Chiropractors, naturopaths and acupuncturists lose in state legislatures -Jann Belamy.

The Best of 2014: Product Reviews -Eric Cressey.

BEST Products of 2014 -Rick Kaselj.

An Open Apology to the Internet – Lyle MacDonald.

The Health Benefits of Moderate Drinking -Harriet Hall.

BEST Articles of 2014 -Rick Kaselj.

The Truth About Belly Fat -Rick Kaselj.

Ethics in the Fitness Industry -Nick Mitchell.

Massage & Muscle Stiffness -Patrick Ward.

No, the HPV vaccine does not cause promiscuity -Scott Gavera.

5 Lessons on Coaching -John O’Neil.

Nine Things that Improve Insulin Sensitivity: Accelerate Fat Loss & Build Muscle Faster! – Poliquin Group.

Detox: What “They” Don’t Want You To Know – Scott Gavera.

Working in Tall-Kneeling -Dan John.

Fitness Marketing Bullsh*t -Nick Mitchell.

Top 10 Foods that Help Balance Cortisol for Optimal Body Composition – Poliquin Group.

Diesel Quick Tip – Awesome Hip External Rotator Stretch

The Multi-Angle Giant Set for a Big Back -Charles Poliquin.

Stop Striving for “perfection”. Find your strong.– Alice Round.

Why IIFYM doesn’t mean go YOLO on food choices….don’t be a basic bitch -Alice Round.

Why FATS dont make you FAT -Alice Round.

Bret’s Third Powerlifting Meet: What a Crazy Day! -Bret Contreras.

Don’t Be a Slave to the Scale -Bret Contreras.

 

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The Overlooked Key to Muscle Growth -Lee Boyce.

Why I Lift, and Why You Should Too -Bret Contreras.

Double Stimulation Training -Christian Thibaudeau

Kettlebell Leg Training -Mike Robertson.

December Research Round-Up: Foam Rolling Edition -Bret Contreras.

My New Study on Fasted Cardio and Fat Loss: Take Home Points -Brad Schoenfeld.

Bionic Ethics -Mike LaBossiere.

Eating What Bugs Us -Mike LaBossiere.

Simplifying Your Squat and Deadlift -Mike Robertson.

Slow and Steady Wins The Race

Eric Helms’ Epic Article on Natural Bodybuilding Potential -Alan Aragon.

BioLayne Video Log – How to Track Macros When Eating Out -Layne Norton.

The Myth Of Core Stability.

20 Ways to Train Smarter -Bret Contreras.

New Insight into Rest Intervals for Muscle Growth -Brad Schoenfeld.

When is Weight a Symptom?

Correctives-Dan John.

Realistic Reps and The Rule of Ten -Dan John.

Five Movements That Will Make An Impact Overnight -Dan John.

The Problem With A Lively Debate

Yes, Fat People Are Actually Human

What To Do When You’re Not Motivated -JC Deen.

The Iron Age: Resistance Training and the Metabolic Syndrome -Dr Jonathon Sullivan.

Stuff to Check Out: New Years Edition -Dead Somerset.

Bullet Proof Abs of Steel -Dean Somerset.

A New Approach To Fat Loss Nutrition -Adam Bornstein.

Eating At Night Does Not Make You Fat -Adam Bornstein.

No Carbs Diet: The Flaw in Fat Loss -Adam Bornstein.

Overtraining or Undertraining? Plan From a New Perspective -Michael Nackoul.

Calling All Rookies -Natalie Tenorio.

Light-Load Training: Can It Build Muscle? -Brad Schoenfeld.

Top Fitness Articles of the Week — January 11, 2015 -Jesus and Kristen.

5 Tips On How You Can Be the Change To A Better Gym Culture -Matt Klingler.

Top Fitness Articles of the Week — January 4, 2015 -Jesus and Kristen.

5 New Strategies for Fat Loss -Clay Hyght.

Steroids: What Pro Bodybuilders Are Really Using – Shadow Pro.

The Best Damn Posterior Chain Exercises -Bret Contreras.

How Many Carbs Do You Need? -Nate Miyaki.

An Often Over-looked Form of Soft Tissue Treatment -Jarrett.

Crawling Your Way to Chiseled Abs -Charlie Badaway.

A New Super Smoothie -Mike Snowden.

7 Reasons To Swing Big Bells -Kelsey.

Circuit Training -Kelsey.

Real Talk about Aerobic Training for Athletes -Mike Robertson.

Some Thoughts on Increasing Punching Power – Charles Poliquin.

My Take on Medicine Balls -Charles Poliquin.

 Most Bang For Your Bucks 2015 Resolutions -Charles Poliquin.

Ten Things I Was Grateful for in 2014 -Charles Poliquin.

Top 15 Incredible Reasons to Strength Train… Besides a Bangin’ Body -The Poliquin Group.

25 Simple Ways to Improve Insulin Sensitivity & PREVENT Diabetes -The Poliquin Group.

 

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IMG_8959

It’s been a little while since I’ve done one of these, and this one is a great place to pick them up again. Sieraya is a fan of the gym, to be sure, and it’s safe to say she knows her way around, she’s a PT herself, runs PT and classes out of Live Fitness in Northbridge (so go see her!), has dabbled recreationally in many forms of weight training, and interval training, she is a true student of strength and conditioning. Her and I have been training off and on again for several months, and in that time we have periodized through different blocks, starting at a general adaptation phase, moving to a hypertrophy phase, followed by a strength phase moving onto a metabolic phase. After this week took a hiatus and have since started up again, beginning with a general adaptation phase, but as part of a second block of training, this means there is some level of progression, to account for her elevated fitness levels.

The pics and data I am about to share are from a few months ago, this is simply because I took my sweet ass time getting my act together to get this blog done, we are currently re-assessing and taking more progress pics to hopefully see further development as she traverses the torment that is her block 2 progression. So, without further adieu let us look at her figures:

Sieraya 19/9/14 assessment

Weight: 71.8kg
Height: 167cm

Girths
Chest: 93kg
Legs: L61cm R62
Arms: L28cm R28cm
Stomach: 73cm
Glutes: 101cm

Skinfolds
Triceps: 16mm
Biceps: 8mm
Subscap: 16mm
Iliac crest: 25mm
Total: 65mm
Bf%: 31%

Sieraya 6/11/14 assessment
Weight: 70.9kg (down 1.1kg)
Height: 167cm

Girths
Chest: 94cm
Legs R: 62.5cm L: 58cm
Arms: R: 28cm L: 28cm
Stomach: 71cm
Glutes: 102cm

Skinfolds:
Triceps: 15mm
Biceps: 6mm
Subscap: 11mm
Iliac crest: 20mm
Total: 52mm
BF%: 27.5 (down 3.5%)

What is most interesting and amazing about Sieraya’s results are that her bodyweight and girths (re: essentially her muscle mass, if we could take some liberties in defining them as such), stayed the same, dropped slightly or in some cases slightly increased. Now, this could simply be measurement error, but what is most striking is that her bodyfat percentage dropped 3.5%! Hardly within the plus or minus of error we might have seen demonstrated in the other figures we have. What does this mean, simply put? It means that she essentially gained muscle while losing fat. What is even more interesting is that the pictures presented here do not correlate with our figures, that is you can see a marked decrease in bodyfat from the pictures on the left to the right, but our figures are closer to that starting with the figure on the right. It means of course that Sieraya has managed to go from her starting body shape, to the picture on the right, and beyond with our measurements showing even more fat loss occuring later. This is indeed a great effort from her, and I’m excited to see what the next lot of pictures will show us with her progress.IMG_8958

Stay tuned, and as they say: “watch this space.”

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Take Action -Alwyn Cosgrove.

Combining Weight Training with Marathon/Century Training -Lyle MacDonald.

Lumbar Spine Rehab-Part 3 -Jason Reynolds.

Training the Obese Beginner: Part 6 -Lyle MacDonald.

Learning Proper Form in Strength Training -Bret Contreras.

Saturated Fat: Good or Bad? -Bret Contreras.

Does Hydroxycut Really Work For Weight Loss? An Objective Look -Kris Gunners.

Fruit Juice is Just as Unhealthy as a Sugary Drink -Kris Gunners.

Top 5 Contenders For The Worst Nutrition Advice in History -Kris Gunners.

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Personal Trainers Should Give The Same Program To Multiple Clients. -Mike Campbell.

Personal Trainers Should Give the Same Program to Multiple Clients – See more at: http://www.theptdc.com/2014/04/personal-trainer-programming/#sthash.CKyLgthz.dpuf
Personal Trainers Should Give the Same Program to Multiple Clients – See more at: http://www.theptdc.com/2014/04/personal-trainer-programming/#sthash.CKyLgthz.dpuf
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Crowdfunding Pseudoscience -Steven Novella.

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Why You Don’t Really Need a Post-Workout Protein Shake -Bret Contreras.

15 Common Mobility Mistakes – Eric Cressey.

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Reverse Taper Intermittent Fasting -Brad Pilon.

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Homeopathic Products Recalled for Containing Actual Drugs -Steven Novella.

Top 6 Personal Trainer Apps and Tools – Leslie Ann Quillen.

The Illusion Of The Great Workout

4 Reasons You’re Not Getting Stronger

Health of Vaccinated vs Unvaccinated -Steven Novella.

Getting Back On Track With Your Fitness Program -Dean Somerset.

3 Squat Myths That Need To Die – Dean Somerset.

The Truth About Nutrient Timing

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Strength Comes First: How to effectively Prioritize a Training Program – Dean Somerset.

Strength is Corrective – Dean Somerset.

Strength Comes First: How to Effectively Prioritize a Training Program – See more at: http://deansomerset.com/strength-comes-first-effectively-prioritize-training-program/#sthash.H4yrEIYt.dpuf

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Anti-Flu Vaccine Rants at the HuffPo -Steven Novella.

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Hip Thrusts Helped Me Deadlift 705 lbs (Over 3.5 Times Bodyweight) -Bret Contreras.

Former Back Pain Sufferer Reveals “4 Tactics To Eliminate Pain” and Prevent Further Injury From a Unique 3-Step Method That No One Else Will Tell You About. -Mike Westerdal.

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Ten Reasons You Are Not Losing Fat on a Low-Carb Diet -The Poliquin Group.

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Why You Must Do Chin-Ups -The Poliquin Group.

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Ten Simple Rules For Women to Get the MOST Out of Workouts -The Poliquin Group.

5 Must-Read Women’s Fitness Blogs -Brad Schoenfeld.

6 Simple Steps to Building Beginner Workout Programs -Jonathon Goodman.

Strategies for Anterior Pelvic Tilt -Mike Reinold.

6 Awesome Nutrition Tips From Doctor Berardi

1000 Calorie Bodyweight Workout -Rick Kaslej.

Squats vs. Hip Thrusts: Which is Better?  -Eric Cressey.

3 Steps to Results Based Program Design -Bret Contreras.

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Bodybuilding- vs. Powerlifting-Type Training: Which Builds More Strength and Muscle? -Brad Schoenfeld.

6 Exercises to Fire Up Your Glutes -Rick Kaselj.

Fundamental Lower Body Movement Patterns -Kevin Neeld.

The True Hip Flexor Stretch – Mike Reinold.

The Best Muscle Building Workout!? -Brad Schoenfeld,

5 Common Stretches We Probably Shouldn’t Be Using -Mike Reinold.

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Why Haters Make it so Much Easier For You to Succeed -Jason Ferruggia.

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This and That… – Brad Schoenfeld.

Calories: True as a concept, futile as a law -Brad Schoenfeld.

Our Meta-Analysis of Protein Timing: Thoughts and Perspectives -Brad Schoenfeld.

Nutrient Timing: Don’t Let Confirmation Bias Stand in the Way of Science – Brad Schoenfeld. (And for my engagement with the author he critiques in this post, see here)

Fitness Podcasts – Brad Schoenfeld.

The 5 Biggest Workout Mistakes -Adam Bornstein.

How Much Fat Should I Eat? -Adam Bornstein.

The Great Fitness Error -Adam Bornstein.

4 Ways to Become Better -Adam Bornstein.

Healthy Recipes: No-bake Protein Cookies and Egg Nog -Adam Bornstein.

7 Steps to Becoming a Champion -Travis Mash.

Getting Stronger During Fat Loss -Nate Winkler.

Top 5 of December -Juggernaut.

Letter to a Young Musclehead -Lou Shuler.

Are You Hated in Your Gym? -Lou Shuler.

How a Man Ages -Lou Shuler.

What should fitness professionals understand about pain and injury?

Studies are conflicting so I don’t believe in scientific studies

Becoming a Supple Leopard by Kelly Starrett: Book Review

Is it Better to be Overweight?

All I care about are results and not evidence or science

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Critique of Foam Rolling Research -Greg Lehman.

Does Testosterone Supplement Tribulus work?

First World Fitness Problems, Plus Experiences with Cat Poop Coffee -Dean Somerset.

Spinal Flexion is Important for Low Back Health and Strength -Dean Somerset

Top Products of 2013 – Dean Sommerset.

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Fish Oil Increases Risk of Prostate Cancer?

Nitric Oxide Supplements (and a surprising neurotransmitter)

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Science says, STOP EATING. – Rachele Pajednic.

The Gluten Myth – Rachele Pajednic.

Does Lifting Boost Testosterone? – Mike T Nelson.

Preventing Tooth Decay in Kids: Fluoride and the Role of Non-Dentist Health Care Providers – Clay Jones.

Even in 2014, influenza kills – David Gorski.

The Detox Scam: How to spot it, and how to avoid it -Scott Gavura.

Everything You Need to Know About RPE’s -Mike Robertson.

The Nutritional Hierarchy of Importance – #2 Macros, Fibre & Alcohol – Andy Morgan.

The Nutritional Hierarchy of Importance – #1 Calories – Andy Morgan.

The Nutritional Hierarchy of Importance (for Fat Loss & Muscle Growth) – Overview – Andy Morgan.

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Two kinds of arguments against GM: evidentiary, and precautionary -Rupert Read.

Setting Up for a Big Bench Press – Mike Robertson.

Setting Up for a Big Squat -Mike Robertson.

Sohee Lee’s great new e-book ‘How to Count Macros” -Layne Norton.

Training the Obese Beginner: Part 1 -Lyle McDonald.

Biggest Loser Feedback – Lyle McDonald.

Why eating less and exercising more doesn’t always work for long-term weight loss -Eirik Garnas.

Do Carbohydrates Make You Fat? -Eirik Garnas.

Eggs and Cholesterol – How Many Eggs Can You Safely Eat? -Kris Gunars.

No Easy Path To Dropping Pounds After Pregnancy -Arya Sharma.

10 principles of the Function First Approach to Corrective Exercise -Anthony Carey.

Plantar Fasciitis-A Function First View -Anthony Carey.

A Model for Successful Corrective Exercise Programming -Anthony Carey.

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It’s been forever since I put out one of these, so please forgive me for taking a break from my series on Gray Cook.

The Goal Snowball -Alwyn Cosgrove.

Strategies -Alwyn Cosgrove.

My Turning Point-Alwyn Cosgrove.

BioLayne Video Log 23 – Is Your Weight Loss Diet Making You Fatter? -Layne Norton (video).

BioLayne Video Log 21 – Science vs. Broscience, Education vs. Experience: Which is More Important? -Layne Norton (video).

BioLayne Video Log 19 – Terrible Coaches Part 1 (An Analysis of the Coaching Industry) -Layne Norton (video).

10 Tips to Deal with Holiday Weight Gain -Lyle McDonald.

More Protein, More Muscle… -Brad Pilon.

We are 90% microbe and 10% human: Can we lose weight by boosting good bacteria with probiotics and prebiotics? -Bret Contreras.

How do Pro Bodybuilders Train? -Bret Contreras (video).

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Glute Training Science at MPI -Chad Waterbury.

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Clients Don’t Care About Your Personal Training Certification-Nick Tumminello.

Why Smart Trainers Believe Stupid Things: (Part 2) The Dr. Fox Effect -Nick Tumminello.

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Doctors Are Not “Only Out to Make Money” -Harriet Hall.

More evidence that routine multivitamin use should be avoided -Scott Gavura.

Fitness Is Not A Cure All -Olivia.

How To Jumpstart Your Training – The Poliquin Group.

Fast Track to a Stronger Front Squat –The Poliquin Group.

Ten Benefits of BCAAsThe Poliquin Group.

The 13 Best Articles for Personal Trainers in 2013 -Jonathon.

Top Fitness Articles of the Week — December 22, 2013 -Jonathon.

Best of 2013 -Juggernaut.

Are You Stronger or Just Better? -Matt Wiggins.

Direct Arm Training: Pros and Cons -Christian Thibaudeau.

9 Tricks for Consistent Workouts -Charles Staley.

Paleo: The Good, Bad, and the Ugly -Dani Shugart.

7 Rules of Conditioning-Christian Thibaudeau.

Eat Big and Gain Nothing But Muscle -TC

The Battlefield is in the Kitchen: Part I – Kelsey.

Sweat and Sacrifice: It’s OK to be Uncomfortable -Kelsey.

Top 5 Dietary Changes -Kelsey.

“That’s A Load of….” Debunking Media “Fitness” Terms -Kelsey.

How to RDL -Mike Robertson.

The Get Swole Upper Body Workout -Mike Robertson.

The Top 10 Articles from 2013 – Mike Robertson.

High Intensity Training Part 1: “Shock Training Cycle” (Part 2), (Part 3) – Patrick Ward.

Trigger Points Revisited: Implications For Sport – Patrick Ward.

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