LeanGains: 4 months

Body Measurements

     Starting (11/10/12) Ending (03/05/13)1 Difference
Weight 178   166 -12 lbs
Waistline 35.00″ 30.875″ -4″
Average Body Fat %2  17%  9%3 -8%
Lean Body Mass (LBM)  147.8  151.4 lbs  +3.6 lbs
 Lbs of Body Fat  30.2 lbs  14.6 lbs  -15.6 lbs

1The numbers in this column were taken over 3 days and averaged to give a more accurate reading, as body weight can fluctuate greatly
2Average body fat % is the average of the numbers I get from IFCalculator (18%), Skinfold (15.7%, using suprailliac site only) and Naval Research Method (17.24%).
3This number seems low to me, but I attained it using the same methods that I started the cycle with. For the sake of consistency, I am using this number. 

Strength Measurements

Exercise Estimated 1RM4
(Nov 2012)
Estimated 1RM4
(Mar 2013)
Difference
Barbell Bench Press  230 lbs 270 lbs  +40 lbs
Neutral Grip Dumbbell Bench Press  90 lbs 113 lbs +23 lbs
Barbell Dead Lift  230 lbs 355 lbs +115 lbs
Barbell Squat  170 lbs 245 lbs +70 lbs
Chin-Ups (body weight)  8 reps  16 reps5 +8 reps
Dips  8 reps 20 reps6  +12 reps

41 Rep Max is calculated using the 1RM Calculator or Bench Press Calculator.
5 & 6 Weight added to dip belt to simulate starting body weight (178 lbs).

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