View Full Version : a dancer's journal

06-04-2002, 01:30 PM
i went for my fitness test today and here are the results...

weight 126 lbs
%bf 29% :eek:
fat weight 36.4
fat free weight 89.6
Body water 65.6


height 5'7
neck 11 1/2 inches
shoulders 37 1/2
chest 35
armes flexed R- 9 3/4
L- 9 3/4
forearem R- 9
L- 8 1/2
waist 26
hips 36 1/2
thigh R-22 1/2
L-20 1/4
calf R-13 1/6
L- 13 3/9

My goal is to bring my bf% down to 20. I would like to improve strength and become more lean.
I am going to follow a slightly modified version of the WBB routine 1.
Mon- chest and triceps
Tue- back and biceps
Wed- off/cardio
Thu- shoulders
Fri- legs/abs
Sat- off/dance class
Sun- off

for now i am planning on training legs very little for the next couple of weeks because i am dancing a lot and in rehearsals, so i dont want to overtrain them, and i also dont want them to be sore so i cant dance to my full potential.

06-04-2002, 01:33 PM
5'7 126 with 26" waist and 36" hips doesn't sound to be 29%, though I could be wrong.

What method did they test your BF% with?

06-04-2002, 01:40 PM
Tuesday June 4th 2002

(Back and biceps)

assisted chinups
2sets of 8 at bw- 80
deadlifts 2 sets of 8 @ 45lbs
bent over row 2 sets of 8 empty machine
bb curls 2 sets of 8 @ 20 lbs
db hammer curls 1 set of 16 @ 8 lbs
bb shrugs 2 sets of 10 @ 20 lbs

meal 1
1 plum
1 banana

meal 2
after workout
1 egg + egg white with chesse
1 piece of 12 grain bread
1 banana

meal 3
curry shrimp

meal 4
banana and pb sandwich on whole weat pita

06-04-2002, 01:41 PM
Originally posted by PowerManDL
5'7 126 with 26" waist and 36" hips doesn't sound to be 29%, though I could be wrong.

What method did they test your BF% with?

the electrode thingy... hmmm it would be nice if it were less.

06-04-2002, 01:48 PM
Ok-- that's not the most accurate by any means; it can depend on your level of hydration mainly, along with several other factors.

With your physical measurements, which don't sound to me to be 29%, and the fact that they used bio-impedence, I really doubt you're that high.

the doc
06-04-2002, 02:15 PM
you need to have your bf tested in a dunk tank

also known as hydrostatic weighing

06-04-2002, 02:18 PM
Or at least with a multi-site caliper test done by someone who knows what they are doing...

The electrode thing/BIA is prone to error, especially for very fit people. If you are a dancer, you probably have a lot of muscle and relatively low body fat, which can cause problems with the electrode test.

06-04-2002, 02:28 PM
I guessed her at 25% going in...she can respond more on how accurate the measure *may* be.

06-04-2002, 02:44 PM
i didnt think i was going to be that high, but a factor may be that i have pretty big boobs. also you are not supposed to drink alcohol 24 hours before the test, but my sister in law took me out last night and i had a couple of drinks.

06-04-2002, 02:59 PM
Does it matter that much what exact % BF you are?

Sounds like you have your goals set in general to lose some body fat and gain some strength. Way to go! Just keep an eye on the mirror and you'll know if you are doing it right.

On your routine, Chest and tri's are both push muscles while back and Bi's are both pull exercises, you might want to do

Mon: (chest/bi's);
Tues: (back/tri's);

But try it out and see if you like it. I know my first routine slaughtered me on Mondays (thanks for the suggestions Sweet-Physique, worked well!).

My other concern would be: are you only eating 2 meals a day or is that just part of your daily intake? For cutting or for gaining strength or for bulking you should eat more often than that IMHO.

Mystic Eric
06-04-2002, 04:08 PM
Let me just say that I'll be your number one fan and supporter.

06-04-2002, 10:19 PM
Originally posted by Mystic Eric
Let me just say that I'll be your number one fan and supporter.

Sorry mate, that job's taken :D.

Tiare, I like to work the triceps with chest because I've been getting good results from it and when I have done them with say back or arms on their own I tend to overtrain them. This way the triceps have *pretty much* a whole week of rest excluding the shoulder workout. Hopefully this will work for dance_chicka too. I just want to get her into the groove a bit and once she has some more experience she can try experimenting.

FWIW the bf% is not that important IMO, but it can give you a rough idea and if you work with the parameters of the measurement device you can see if you're making gains. Although about as accurate as looking in a mirror. The actual # doesn't mean much to me.

06-04-2002, 10:22 PM
Hahaha-- gay Eric got shut down!

06-04-2002, 10:23 PM
my ballerina lady-friend is 5 11, 26" waist, 115 lbs. I believe it is, and is below 20, I could believe low 20's or so based on your measurements, and yeah, big boobs would add to bf%

06-04-2002, 10:34 PM
I have to be careful what I say or else it looks like I'm calling her fat - and I'm not becuase I don't think she is but she does need to work on her diet badly. If it wasn't for the dancing burning calories...

Hopefully with it being here, semi public and in print she'll be more behaved with her diet. That's how I look at my journal anyway.

06-06-2002, 02:07 PM
wednesday june 5th

20 min cardio on bike
1 set of 16 at 40 lbs (weighted crunches)
1 set of 16 at 50 lbs

meal 1
eggs, potato

meal 2
small bowl of cheerios

meal 3
pb sandwich on whole weat pita

meal 4
1/2 can of salmon on weat crackers

06-06-2002, 02:15 PM
1 set of 16 whats? ;)

Hey ions, get this girl to eat more veggies and more protein. :) Seems like an awful lot of grain-based carb (wheat crackers, pita, cheerios) and not near enough lean protein and veggies/fruit.

Keeping a journal is a great way to stay on top of things tho; good work d_c.

06-06-2002, 02:34 PM
Until bodyfat percentages start getting tatooed on people's foreheads it pretty much means jack squat. If you are working out to feel better about yourself then that should be your goal. Not some innacurate number that basically has very little significance at all...

But there seems to be enough testosterone in this thread already so I shall depart. :)

Mystic Eric
06-06-2002, 02:36 PM
Originally posted by PowerManDL
Hahaha-- gay Eric got shut down!

Hey hey! I never got shut down! Ions is drunk. Dance Chicka, how about a pic?

06-06-2002, 02:53 PM
i ate like that cause he wasnt around
and my parents left me home to take care of their house and dog with limited food

06-06-2002, 02:56 PM
thursday june 6th 2002

military press 3 sets of 6 @ 30 lbs
db presses 2 sets of 8 @ 10 lbs
db side lateral raise 1 set of 8 @ 5 lbs, 1 set of 8 @ 8 lbs


meal 1
eggs and potato
glass of oj

meal 2
salmon sandwich on pumperknickel bread
and a VERY small serving of macaroni salad

meal 3
1 12 inch sub from subway. turkey, letuce, tomato, onion, green pepper, a bit of mayo and sub sauce.

06-06-2002, 03:03 PM
Originally posted by dance_chicka
i ate like that cause he wasnt around
and my parents left me home to take care of their house and dog with limited food


Put it on their credit card if they're gonna leave you in the house with no food. ;)

06-06-2002, 03:07 PM
i have to hit the grocery store this evening.
damn parents and taking all the money.

06-06-2002, 05:02 PM
Sorry dear but your meal 2 on the 6th is incorrect ;)

Salmon on pumperknickel and a small serving of macaroni salad :) I did make the sandwhich so I should know.

Yeah she's got a carb crazy diet and most protein sources that I eat and have on hand she won't touch: cottage cheese = gross, tuna = gross, and she still hasn't tried a protein shake.

On a more positive note Dance is handling her weights very well and her form is near perfect. She's getting the hang of the gym and knowing what we're doing next. Plus getting a little braver with the weights and pushing hard.

06-06-2002, 07:42 PM
ya well i guess i wasnt thinking :P

06-11-2002, 10:18 AM
well since this has been down for the past few days i'm not going to go back and write everything i ate and did. i didnt eat too badly, actually i ate pretty well.
and i went to the gym and ballet class and rehearsal so its all good.

so i will start once again with today...

06-11-2002, 10:22 AM
how old are you?

06-11-2002, 10:26 AM

06-11-2002, 10:29 AM
oic... i was thinking your teenage like me cuz of the parent thing you told bout

06-11-2002, 10:37 AM
i did live on my own but i am trying to save money to go to europe to audition around so i had to move back home.

06-13-2002, 01:19 PM
thursday june 13th 2002

i am SO tired today!!!!!!!!!!!!!!!!!!!!!! had dress rehearsal last night and didnt get home till 12 30.


military press 2 sets of 6@ 30 lbs
db shoulder press 2 sets of 8@ 10 lbs
db side lateral raises 2 sets of 8@ 8 lbs

ab crunch machine thingy... 2 sets of 16@60 lbs


Meal 1
1 banana
1 nectarine

Meal 2
1 subway sub... thinking i'm going to have the new sweet onion chicken thing.

if you havent noticed i am a space cadet today... so tired.. and three more nights of this to go

06-15-2002, 09:47 AM
ok so i lied... will start all this again on monday.

i'm way too busy with the show i'm in and so tired that if i get a chance to eat it is crap. so will start diet and training again on monday. although i have been exercising and i did manage to go to the gym on thursday.