I’m uploaded my 4 weeks mile stone picture, I’ve lost 4 kg in the past month and I’m starting to look a bit better.

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Here are the September 2008 Ending Stats:

WEIGHT: 70 kg
BODY FAT:  18%
ARMS: 12″
CALVES: 13″ 3/8
CHEST: 37″
FOREARMS:10″
HIPS: 35″
THIGHS: 20″ 2/8
WAIST:29″

October Training & Meal Plan, Click the picture to enlarge

As you can see from the plan, the first 2 weeks I will gradually increase the workout intensity to return to the normal rate once more, after 2-4 weeks of no real exercise the body will have trouble adjusting in the first 2 weeks, that’s why it has to be done step by step.

I have joined John Stone Fitness October’s Challenge again, you can track my progress here.

First of all, Embarak Alaikum el shahar, which means May the Month (of Ramadan) be a blessed one for you all, it is going to be challenging to continue the progress through Ramadan due to the fasting period and the short time to space out meals but I’ll try to get things done, worst case scenario is maintaining my weight until the holy month is over.

Yesterday was the last day in August 2008, I ended the month with a nice full body weight training and stuck to my meals + a cheat meal (chocolate mint ice cream)

My Stats on the 31st of July 2008 were:

WEIGHT: 75.5 kg
BODY FAT: 22.5%
ARMS: 12″
CALVES: 14.5″
CHEST: 37.5″
FOREARMS: 9.5″
HIPS: 38″
THIGHS: 22.5″
WAIST: 32.5″

And my Stats as of 31st of August 2008 are:

WEIGHT: 72 kg
BODY FAT: 18%
ARMS: 12″
CALVES: 14.5″
CHEST: 37.25″
FOREARMS: 10″
HIPS: 36.5″
THIGHS: 22″
WAIST:30.5″

I am proud of those results, although not miraculous or impressive they are an indicator that I am moving steadily towards my goals, that is more than enough to motivate me to continue.

Before heading back home from work, I went by the gym and had a body analysis test on the “InBody 320 Scale”, here are the results:(not very exciting)