DXA Scan for BodyComposition

Here I am, all 126.5 pounds of me, soaking wet. Literally! I just got out of the shower, hair is still wet, and even when I am in the bathroom getting ready for work I have my water bottle with me (strategically placed so this doesn't become a lewd picture). Seriously  always, always, always have water with you, everywhere you go. Most people are dehydrated.  Your brain and joints cannot function when you are dehydrated and you look like garbage too! 

When I decided I wanted to work with Layne Norton, I had to find out exactly where I was starting, and that meant bodyfat testing.

My goal is to increase lean muscle, and you can measure and use visual clues, but nothing is more scientific than real body composition testing.

Over the last few years I have had mine tested on a regular basis, with Hydro-static testing. It’s done in a tank of water and is pretty darn accurate. It’s not very fun though. You can read about my previous sessions below.

Hydrostatic testing 2013

Hydrostatic testing 2012

Hydrostatic testing 2011

I still keep in touch with friends from my last gym, and “R” said she was having her body composition tested with a DXA scan (formerly known as a DEXA scan).  
I didn't like the idea at all, getting an x-ray for shits and giggles? Sounded rather irresponsible, I mean my body trusts my brain to treat it right, it’s not fair to abuse that privilege.

I happened to have an appointment with my physician coming up so I asked him how safe it was, and he said it was very low dose and once or twice a year wouldn't hurt, and I could see my bone density too.

I scheduled it at the Body Composition Center in Redwood City. 

It was easy, didn't have to get wet and I just lay there on the table.

I was surprised at the outcome. First, I had calculated my bodyfat to be in the 11% range and I was wrong. I had been using the numbers from my previous Hydro-static testing and didn't realize that tells you only two things:  The amount of fat in your body and then everything else all lumped together.

It doesn't separate muscle from organs!

So once you account for my very heavy brain (yuck, yuck, yuck) and other internal organs, it turned out I was at 13.7% bodyfat, a normal “off season” for me, as I have mentioned, I stay lean your round (and I know that’s should change slightly).

But as I said, it wasn't the bodyfat I was interested in, it was muscle, I wanted to see how much muscle I had, because after I am done with my program, and before I start to diet for my next competition, I want to gain muscle and I want to have this done again to see how much I gained.

I have 106.1 pounds of muscle on my body.

I have 17.7 pounds of fat on my body.

I have 5.5 pounds of bone and organs in my body.

The analysis goes on to show exactly where it is located, and further divides it by the right and left sides!

Actually I have lost three pounds since this was done, so my bodyfat is a bit lower now, but as I said, with my new diet it may inch up a it, but I am prepared!

What was most interesting to me was the technician stated she had never seen a man or woman with as little visceral fat as I had. I have a whopping .15 (yes, that is point 15) pounds of fat around my internal organs. I guess I am pretty darn healthy!

And my bone density? A whole other page is devoted to that and it’s stellar! Weights are a girl’s best friend!

I have a link to the actual readout here for you to check out.

My goal now? Get that 106.1 up to a higher number, and not focus on the bodyfat, enjoy the food and the fun, and then see what I can create with my nutrition coach Layne and my trainer Roy as I head into my next Women’s Physique competition in Spring of 2014!

Positive Energy

I have been waking up early, in fact, the last two weeks I have been waking earlier than my alarm (and that's pretty impressive when the alarm is set for 4:00 a.m.)


I feel good, most of the time. Physically I feel wonderful, it's the emotional and mental state that are a bit questionable every now and then. 


I am second guessing myself, and that is unfortunately part of the "competition" game. I did not want to get as lean as last competition, I think I started to lose lean mass, I didn't like the look, nor was it healthy for me, so I have deliberately maintained a higher weight. 


Every once in a while I wonder if I overdid it. I could have lost one more pound, and that would make a big difference on a small frame such as mine. But then again, according to both David and Roy, I am bigger, not fatter, but more muscular.


Wednesday I had my bodyfat checked and it came in low, 5.2% which is more than "respectable" it's phenomenal. It really helped me to wrap my head around what's going on and made me realize that I should be fine, who the hell should complain about bodyfat of 5.2%?! I was sure I would drop at least one more maybe two more pounds and hopefully it will all drop right off my butt! 


I stopped in at Courtside to meet with Monique, she took a half hour out of her day again to review my posing, talk to me about stage presence and gave me a great talk, she is quite the motivational stud muffin! 


She gave me some great tips and reinforced what we had previously discussed, made me promise to chant my "saying" in my head as I am standing on stage, looking directly at the line of judges all staring up at me. It's what ever I want to say to myself, but it needs to convince ME that THEY want me to win; it's designed to pull them into me. It's another head trip. I am not going to tell you what I am saying over and over in my head but anyone who cares to guess can send me an email or a reply to this post. It's a little risque...


I walked out feeling good, feeling strong, feeling capable. I needed her motivational talk, it really helped me. I think it is very important to surround yourself with the right people, people who are supportive and positive. People who make you feel GOOD! I know a lot of people like that, I tend to cut loose those who don't fit that criteria, my life is too short to keep an albatross around my neck. I don't try to "make them come around", I just... walk away.


The sport of Figure is as much a psychological sport as much as a physical sport, maybe even more. Your head will get in your way every time. I know my head stops me from heavy, heavy squats, just as it tells me I am too "fat" when I am close to competition time.


Friday I was training with Roy and not feeling a great deal of energy, this is not typical for me. I told him that I thought I was just "done" ready to be over with the preparation for the competition. He said he could tell, it wasn't like me to cut my set short (one rep! Geez!!)


I was also down one pound from Wednesday, just as I suspected, and I will probably drop another soon.


I tried to finish strong, we discussed the upcoming days training, it must be modified due to depletion, fatigue and the fact that I am doing mostly circuits now as I always do just prior to showtime. It throws his stats off, but oh well, we have plenty of time to make new ones.


After we finished, I started thinking about the new training we would embark on, my goal to gain even more muscle, at least another 2 pounds! I told Roy I would be back the Monday after the competition, I am not taking any time off. "None?" he asked. I said that I would probably skip the gym Monday morning, and just train one that day for a change. He kinda shook his head and smiled, I think he said something about German Volume Training....

The Ideal Female Body

Yesterday I wrote how most people think Jessica Beil is too muscular and several people commented and emailed- Can they be nuts? Who took this poll? How many idiots participated? (my own comment here).

I had to search to find the one I saw this in, and I found it! I will post the link below, please read it.

The poll was on Leigh Peel's site- and it is very, very interesting. I do like reading Leigh, she says it like it is and doesn't mice words.

What I find so amazing is how educated people think that it is easy to bulk up and look like a bodybuilder. Do you know how hard I train, how precise I am with my diet, how regimented I am with supplements and sleep, yet I still have not achieved the look I want? I will be there someday, and am actually getting close.

Today, I was training legs. It was Saturday, I could take my time and I would. I went in feeling high as a kite, I usually do feel like that on my way to the gym, but I wouldn't have to go to work so I felt especially carefree.

I weighed myself, I hadn't in about a week, it really doesn't matter what I weigh right now. I was surprised, I have lost a few pounds, but then I need to remember that my weight always fluctuates with what I ate the previous days before. I was at 128, and only a week ago I was at 133 and had been for quite some time, odd, very, very odd.

I look at myself quite a bit, critiquing. I like the way I am looking right now. My arms look really big and curvy, I have biceps and delts, I like that. I have traps, and while I don't want big traps, I always seem to have them. Friday Roy told me that was one of the first things he noticed about me when he met me, I had big traps. He said you can tell a real athlete by their traps. A real athlete doesn't need to train them, they grow because of the correct training. I never train traps- ever. But they are there from my deadlifts, RDL's, shoulder work, sled work, everything.

I was sitting resting on a bench near the end of my training and Denise asked if she could work in on the GHR. She looked up at me and said "Your body composition has changed quite a bit, are you getting ready for a show?" 

Believe me, you cannot pay me a better compliment than to ask "are you getting ready for a show?" It means I look GOOD! I asked her - "tell me how it has changed, what do you see?"

"Muscle, you have put on a lot of muscle. There was a time, maybe about a month when it didn't look like muscle, but it has changed and it looks like it now."

I smiled, "thanks, that is just what I am trying to do. I struggled with my diet for a while, I am eating more, trying to gain and add size, and it's hard to get it dialed in, it's new to me"

"So you are trying to add more muscle? Well it's working! You look good." she said.

Hear that Roy? Good Job!

I finished training and passed Stacy in the hall- she wanted to talk so I told her to meet me in the cafe, I needed coffee. 

Stacy came up to me "You really look good right now!" I told her  "Yes I think so too, I feel good, I look good I am getting to where I want to be, it feels great!"

Here is Leigh's post about "The Ideal Female Body", I think you will find the results interesting.

Leigh Peel, The Ideal Female Body

One Week after Vacation

 

These were taken on Wednesday, 6 days after returning from vacation . I feel like I have lost the bloat, and am back on track. So many people do not understand how sensitive the body is to the foods(and drinks) we ingest.


A week ago I looked bloated, round in the belly, a little plump (for me), and now, I am looking amazingly better.

I dieted a little early so I could enjoy the vacation, the food and drink, and now I am feeling OK with my decision, I look fine.

 

Oh I am well aware I am not where I want to be yet, and I shouldn't be. Once I am at the body fat and look that I am trying to achieve, it will be held for but a fleeting few hours, it is not something that can be maintained long. Get there too early, and I will miss it!


I listen to so many other competitors complaining, whining, everyday. I wonder why they do it if they are so miserable? It doesn't have to be miserable, you make your life what it is.

I feel so much better eating my foods, adhering to my clean diet. Sure, I love to have some ribs or fries on occasion, but this is not the occasion!


It is all a journey, with valleys and hills. The journey is to be enjoyed, the smooth, wide highways and the bumpy, potholed country back roads.

Yes, there is a destination, but that is not the end is it? To have an end, to events in your life, feeling that "it" is over at some point, surely must cause a feeling of depression and disappointment. To me, it never ends, it is a cycle that continues.

Remember, it is not the destination, it is the journey. Enjoy it.

Two weeks of my diet

I have been on my diet now for two weeks. I have been good, although I did eat a couple things I shouldn't have.

I took a bite of my husbands rib eye, just needed to compare it to my flank steak. I had a very tiny piece of fried potato slice. That's it, other than that, I have not strayed.

I feel good, and I look good, this will not be as difficult as I was thinking this time around, unless of course my vacation in Mexico totally derails me!

I decided to take pictures with my competition suit on, so I could see just how I look right now. I am happy with my progress. Now my weight has not changed since last week, but I only weigh myself on Sunday and I am in the cycle of my month where I tend to retain some water, so I would not be surprised if I weigh one pound less in a day or two.

I am just back from the gym, after 2 1/2 hours, haven't even hopped in the shower yet!

My body changes so much, I recall when I used to train with an IFBB Pro, that she used to tell me "Every prep is different" and I didn't understand, now I do.

I know I have no definition, but I shouldn't yet, it will come out in good time, after I have dieting for a while, I mean two weeks is really nothing in the grand scheme of things.

I can see that my backside looks a bit soft, and again, that is to be expected. I have a nice V taper, once I lose the fat, the waist will come in and the glutes will be more pronounced and not so "womanly"...they will be hard and tight!

The glute-ham tie in is looking good, no saggy stuff here! Again, when the excess fat and subcutaneous water leaves, the definition will pop.

What I noticed this time around is my body composition is very different. I don't know my actual body fat percentage, SC used to do that for me every week and I haven't seen him in a while, he will check it in March though. And that doesn't really matter yet, it's higher than it should be to compete, so I just have to diet for a while.

But the interesting thing I have noticed is that I seem to have gained a great deal of lean muscle over the last 6 months, and hardly any fat. Totally every one's goal, I know, so I am doing the happy dance.

Just how do I know this? It wasn't difficult to figure it out.

When I compete, I weigh between 118 and 120 pounds, at that time I wear size 0 pants. When I am not competing, and trying to add muscle I get between 126 and 132 pounds and wear size 6 pants (yes I have lots of clothes to accommodate these changes!)

My abs are already starting to show some definition, and this is usually the very last area to show it.

This winter, I got up to 130 pounds and never got into those size 6, I stayed in my 4's. Right now I am at 126 pounds and I am wearing size 0 and 2 pants. I still have 6 pounds to lose, so where is the fat? I am thinking that some of that "fat" is not fat at all, but hard, solid, muscle and I won't have to drop as much weight as usual.

The Rebound

The weeks following a competition can be really rough for some people. It's called the "rebound"  it hits some hard, and it hits others even harder.

I guess it can be similar to postpartum blues, you may feel depressed, unmotivated, you over eat, or eat things you wouldn't normally even consider putting on your plate. Some find that getting back to the gym is difficult.

The worst for me has been the psychological effects of gaining weight. Now, at competition time you weigh less than is healthy, bodyfat is abnormally low, and it is virtually impossible to maintain this for long.  You have to gain weight, just to get to where a normal, healthy person should be.

It's tough to see yourself as a sleek, svelte, beautiful human specimen one day then several pounds heavier only a couple weeks later. I gained 9 pounds in 2 weeks, then I lost 3 for a net gain of 6.

I think I do a fairly good job by allowing myself to eat almost whatever I like for a few weeks, but I maintain my schedule of eating and don't gorge all day long (I actually did two of those days).

I only took two days off from the gym afterward, then launched right back with a new program which gave me something to look forward to, changing things up helps.

Although I am now only 6 pounds heavier, I still put myself through torture thinking that I have gained too much, when in reality I still look fantastic. I can't help it, it's part of the "dark side" of competing in a body conscious sport. Your mind plays really stupid tricks on you. Sometimes, it's hard to get a grasp on what is real and what is all in your mind.
 
You can see this in all competitors, just look at our Facebook posts, we all talk about enjoying a simple treat like the world will come to an end, and luckily, we all try to keep each other in check.

David tells me all the time that I look great, in fact, I even know I look better with more weight on, it's just when that belly is soft, I get kinda freaked out for a while. It usually takes me about 5 weeks, then I get it all back into perspective.

Yesterday (Saturday) I looked forward to the gym as I could spend as much time as I wanted to and not worry about being late for work, or cutting my training short. It was leg day, "Quadzilla Lite #3" and I was looking forward to a really hard workout. Here is what I did:

Front Squat 5x8 @ 135 pounds (40 reps)

Back Squat 5x10 @ 155  pounds (50 reps)

RDL's (Romanian Deadlifts) 5x10 @ 135 pounds (50 reps)

Leg Press 3 Drop Sets 20 reps @ 405 pounds, 30 reps @ 315 pounds, 50 reps @ 225 pounds.
 

Leg Extension 5x10 @ 90 pounds (50 reps)

Pistol Squats 3x5 each leg with a 12 kilo kettlebell (15 reps)

Walking Lunges 5 sets of 30 seconds walking, 30 seconds resting holding a 20 pound dumbbell in each hand.

This was my hardest "Quadzilla Lite", I saved it for Saturday so I would have enough time. I put the reps down to emphasize how many times I moved my legs in this workout, and if you add it up, not counting the lunges, that was 320 repetitions. With weight. At 6 am. Actually it took me an hour and a half so 6am to 7:30am. That's a lot of reps.

I then had to get my cardio in. I don't do much cardio typically; however, as I have gained so much and am still not in a frame of mind to accept it, I have been trying to lose a bit before I level off.

I headed over to the stair mill for a 20 minute interval session.

There was a woman on the stairmill next to me when I climbed up, she appeared to have been there a while. About 10 minutes later, she climbed down and went to an elliptical in front and started on that. She wasn't in bad shape at all, but nothing striking about her came to mind.

As I ended and went to toss my towel into the bin, she leaned over to speak to me:

Woman: "Are you a trainer here?"

Me: "No, I am not"

Woman: "I have been looking at you thinking to myself 'that is the body I want!'"

Me: "thanks, that's great to hear, but I am just coming off a competition, I compete in Figure, so I am looking almost as good as I get, and it won't last that long" (we then talk about the difference in Bodybuilding and Figure).

Woman: "Really?! You compete?! I can see that, you look fantastic, I would love to look like you."

Me: "Well, I will tell you what, start lifting weights. What I don't do much of is cardio."

Woman: "Yes, that's what a trainer here told me too."

Me: "Look around you, look at the people you see doing cardio all the time, they don't look very good do they?"

Woman: "No, they don't that's for sure."

Me: "I started lifting weights when I was 40, I am now 49, you can do it too."

Woman: "I am 44! I can do that. I woke up this morning and said to myself 'you are awake, start your program now!', so I am here."

Me: "You know, a good cardio workout is running up and down bleachers if you can, you don't need to do it long, it hits your whole body, great for the butt, it is a great workout."

Woman: "I will try that, thanks!"

We then chatted a bit about training and frequency and I then excused myself.

Encounters like this happen frequently, although this one was really needed. It came at a time when I was not yet recovered, I hadn't emotionally "rebounded" fully. I am still trying to see myself accurately, as others do. I needed this stranger to help me, I needed the assurance, the boost to my self esteem, I needed another woman to ask me how to look as good as I do.

I will get there, it won't be long, but it is still a struggle for me everyday.

Fortunately, I don't suffer through the binge eating and massive weight gains that many others do. I think that most competitors who do struggle with this are those who had eating disorders at one time, or have struggled with weight and perhaps were extremely overweight at one point in their lives. For those women, the "rebound effect" may be all too familiar and all too haunting.

If you see yourself here, think about this, give yourself a break, shoot me an email if you want to talk. You know you still have a physique more stunning than 90% of the world's population, don't forget it!

I'm Ready!

I went to see SC this morning (Friday) to have bodyfat checked. I am one week away from my competition.

When you get to this point, you just cannot see yourself as you really look to others, and I don't have a trainer, or a nutritionist, or a coach, or anyone else to help me, only David who says everyday "You look great!".

Thanks hon, but I need a little more detail....

SC last checked bodyfat on September 9, and I was at 6.9%, neither one of us was too happy about it.

I walked in, he was eating oatmeal on the couch in a different office, then he followed me into his office. "Kristy- you're  walking around in bootie shorts!"...."No" I said, "they are underwear"... I was wearing my favorite Nike compression shorts, blue this time with a great orange waistband.

He checked the 9 sites, it gives you a really good average, in fact it comes within tenths to the hydrostatic testing when done correctly. 

Here are the results: 

Tricep          0
Bicep           0
Subscapular  3
Supralliac     0

Pectoral       0

Abdominal    2

Kidney         2

Quadricep    3

Calf            1

Lower Glute 9

Weight: 122 pounds    Fat: 2.7%    Lean Mass: 118.70 pounds

Where was I 16 days ago on September 9?

Weight: 123.6 pounds  Fat 6.9%     Lean Mass: 116.80 pounds

I am quite excited that I weigh 122, at my last competition in July I was at 120, and bodyfat was at 3.93%. This means I have added lean body mass! 

 

So what did I do do drop all of this fat so quickly? I started carb cycling and adding more cardio. My carb cycling consists of eliminating starches at dinner for three nights, then adding them back in the fourth (3 ounces). 

 

I then increased cardio from 30 minutes to 50 minutes every night.

I have continued lifting and lifting as heavy as always, I don't reduce calories much from my typical diet, the most drastic change is a reduction of starches by 1 ounce at every meal for a couple weeks at a time. My biggest change is in the macro-nutrients ratios, so I usually don't have the fatigue that many people do from lack of calories.

What does this all mean now? It means I need to now start on my one week pre competition changes, adding more carbs back in to fill out, and a little more fat so I don't start looking stringy. 

 

I will also start circuit training now, and moving away from my usual heavy lifting, I want to keep all the muscles full and round looking.

I will lose more weight, you cannot just halt it instantly. I will still do cardio, but cut it way down.

I need to tighten up more, I feel like my skin is not tight enough, of course, being 49 might have a little to do with it! Once the creatine continues to leave my body, and I dehydrate closer to show time, I should look tight enough, or at least as tight as I will ever get!

Oh, this also meant for dinner I had this:

4 ounces Filet Mignon, 3 ounces red potato, mushrooms and green beans...all covered with pepper and lemon (about all I can use right now). It was wonderful, only missing a glass of red wine!

The Power of Pink

I went to see SC the other day, to have bodyfat checked.  I was getting a little freaked out because my competition is three weeks away and I didn't feel lean enough yet.

I had't had it checked since my last competition in July, and it didn't matter what it was after that because I wasn't competing. I was still "lean" as far as a regular fit, non-competing person walking around.

We were in his office, I stripped down to shorts and bra top and pulled out my calipers and chart, so he could check the 9 sites.

He was staring at me. He said "Kristy, what's the deal? You're all pink! You have a pink gymboss, pink bra and pink shorts! What happened to you?!"

You see, I'm really not a "pink" kinda gal, never have been.

Then I explained that I discovered there is something about a muscular, buff and cut woman lifting weights, wearing pink that drives men absolutely nuts. I asked if I was right, I said "look at you, it's making you wild!" ha ha ha, he agreed. He just kept shaking his head, I was laughing hysterically.

In fact, I wasn't wearing shorts but Nike compression shorts, which come in all sorts of bright flashy colors. I asked him if they weren't the cutest underwear he's seen in ages!

There is something about the pink....

SC started checking and here are the results:

Tricep 1 mm

Bicep 1 mm
Subscapular 4 mm

Supralliac 1 mm
Pectoral 1 mm

Abdominal 6 mm
Kidney 5 mm
Quadricep 3 mm

Calf 1 mm
Lower Glute 8 mm

I weigh 123.6 at the time, so my bodyfat is 5.59%.

I have 6.90 pounds of fat on my body and 116.70 pounds of lean body mass.

My lean body mass is down, I think that the meningitis I had in July took it's toll, in fact, I know it did.

SC looks at the numbers and says "I'm not happy with the abdominal and the kidney"  

Heck, neither am I! But still, how many women who are 49 years old would kill to be at 5.59 % bodyfat? Every one of them! How many 18 year old women would kill for bodyfat that low?!

He said "Your butt looks good though!"  I reminded him that my butt always looks good, it's the quads I keep struggling with. I have been squatting and squatting heavy three times a week. That's why my butt has no fat but is round and full.

He suggested that I need to stop back squatting and stick to the front squats to hit the quads harder.

 
I get dressed, I won't let this disturb me, I have a few more pounds to lose in the next few weeks, it means continuing my two a days at the gym, weights in the morning, then cardio in the evening, I can do it.

I need to get a bit lower than 4%, that's the only way I look good on stage. I have done it many, many times, I can do it again.