So basically, I am so happy.. I met my goal! Today I met with the trainer who has been taking my body fat for the past year. Remember when I told you I got it tested and it was 13%? Well, that wasn’t the usual trainer I have do it.. usually I have one of the top trainers take it. So I went today.. and guess what??
11.98% body fat! So here’s the details- my weight has gone up about 4 pounds, but it is pure muscle. Right now I have almost 100 pounds of muscle on me! All of my measurements are up as well- I have gone up 2 inches in my butt. LOL! I told you all I finally have a perky butt! So basically everything I have been doing in right in terms of eating a lot, less cardio, and heavy lifting. I’ve pretty much met my 5 pounds of muscle goal. But am I going to stop? Heck no! I’m going to continue to see how much muscle I can put on 
Whew, sorry for the novel! I’m just excited because right now I feel as if the scale is no big deal. I could really care less what the number is, my body fat is what matters. Although I weigh more now, I have more muscle and less fat- meaning I actually look smaller. So ladies, don’t be afraid of eating more and lifting weights! 
Ok, on to the food! This morning I woke up at 5:15 for some odd reason. I decided to fix a stove top breakfast.. my favorite.. cooked egg whites and oats! I simply blended up 1 cup of liquid egg whites with cream of tartar, cinnamon, and stevia. Once they were cooked, I mixed them with 1/2 cup oats (cooked with 1 cup water.) Topped it with some sugar free syrup and I was good to go!
270 calories, 29 grams of protein, 22 carbs, 3 grams of fat
Shortly afterwards I headed to the gym. It worked out nicely because I had a little more time to digest the food and wasn’t burping up eggs during my workout. LOL! Today was a “light” leg day.. although by the end I definitely wasn’t thinking it was light! I actually went up in weights again.. my legs are becoming beasts I’ll tell you what!
Regular Sets:
- Barbell Plie Squats- 140 pounds, 2 sets of 12; 145 pounds, 3 sets of 12
- Barbell Lunges- 120 pounds, 5 sets of 10
- Sled Press- 250 (plus 50) pounds, 5 sets of 10 (2 sets narrow stance, 2 sets wide stance)
- Hack Squat- 115 pounds (plus 45), 5 sets of 10 (3 wide stance, 2 narrow stance)
Superset:
- Step Ups- 40 pounds, 2 sets of 10 on each leg
- Crunches with Weight At your Ears- 25 pounds, 3 sets of 20 (last 10 of each set were pulses)
Regular Sets:
- Glute Pushback Machine- 80 pounds, 3 sets of 10 on each leg
- Calve Extension- 115 pounds, 3 sets of 10
Supersets:
- Decline Crunches with weight- 25 pounds, 3 sets of 20
- Decline Reverse Crunches- 3 sets of 15
Total Time: 1 hour 10 minutes Calories Burned: 455
When I came home I was a starvin’ marvin! Leg days always do that to me. So I had my never-fail to fill me up breakfast: a Protein Shake Parfait (A Dark Chocolate Peppermint Shake on top of 1/2 cup hot oats). Plus 1/2 an apple:
380 calories, 37 grams of protein, 40 grams of carbs, 5 grams of fat
That filled me up nicely! But I added a bit too much ice so I had to crawl back in bed for a while. Nice excuse huh?
About 3 hours after eating I had my next meal- 1/2 cup Daisy 2% cottage cheese mixed with 1 tbsp Muscle Gauge Cake Batter Protein Powder and cinnamon; 150 grams of a purple sweet potato with 2 tsp organic pb, cinnamon, and ginger:
295 calories, 23 grams of protein, 31 grams of carbs, 7 grams of fat
I took a trip to Target today.. man I can never come out of there empty handed! I ended up getting a new purse since my old one’s straps bug me. Plus, a shirt for 3 bucks, a workout jacket for 7 bucks, and some various beauty products that were on clearance!
About 3:00, it was time for a snack! I whipped up Dieter’s Dream Pancakes and topped them with 1/2 tbsp Costco Organic PB and 1/2 tbsp Tropical Traditions Coconut Oil:
260 calories, 29 grams of protein, 4 carbs, 13 grams of fat
Tropical Traditions recently sent me a jar of their Virgin Coconut Oil to review for the blog. Since my body fat is low, I make an effort to eat enough fats in my diet to support hormone regulation. And since I’ve been trying to find other ways to include fats other than nut butter, I found this to be a perfect substitute! It’s not very sweet, but there is definitely a coconut flavor. Coconut oil supports a healthy immune system, it aids in your metabolism, it aids in healing, and controls blood sugar just to name a few. Sweet!
I also snacked on 2 slices of lotus root with 1 tsp Naturally More PB:
70 calories, 3 protein, 8 carbs, 3 grams of fat
Did you all like how I just randomly ate lotus root yesterday and didn’t tell you anything about it? LOL! Sorry! Lotus root is a vegetable (I found it at the Asian Market). It’s high in iron, vitamins B and C, and it stimulates peristalsis (AKA.. helps you go to the bathroom!) I definitely didn’t cook it the way most people say to.. I just roasted it with cinnamon, and ginger. But I liked it!
I was quite hungry when dinner time rolled around. I made a really yummy leftover dish- 2 cups of spaghetti squash, 6 oz chicken breast, 1 tsp nutritional yeast, red pepper flakes, and parsley. Plus a marinade made with 1 tbsp tomato paste, a splash of Braggs Aminos, a squirt of organic dijon mustard, and a splash of apple cider vinegar. Best marinade ever!
240 calories, 40 grams of protein, 13 grams of carbs, 3 grams of fat
I’m running short on fats today so I’m thinking either my cottage cheese and nut butter combo or Alyson’s Protein Coconut Chocolate for dessert!
Well, that’s it! See you tomorrow!
Wow, 11% is super low. Are you training for something?
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April Reply:
March 11th, 2010 at 6:13 pm
Yep- for a competition in the future. No specific plans yet though!
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11% is actually not healthy and I’m surprised you haven’t lost your period. Maybe you’re always cold because your body fat is so low.
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April Reply:
March 11th, 2010 at 6:36 pm
Hi Emma! Actually, since I’ve put on muscle I’m not cold anymore! Plus, my BMI is now at 19 which is considered healthy. I definitely wouldn’t do anything to my body that is unhealthy!
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Congrats on reaching your goal! I’m really impressed with your blog and your knowledge of nutrition. Definitely will be visiting again!
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Way to go girl! Thats some serious muscle. Have you been using the lactaid cottage cheese? I love that stuff! And dang, I want those pancakes now!
LC
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Oh good! I just know a few gals who were aiming for a low body fat and they lost so much weight that their BMIs were under the “healthy” level. I didn’t think that’s what you were going for though and I’m glad to hear it’s not!
I’m just wondering how you’ve managed to gain so much muscle eating 2,000 calories. I have tried in the past and nothing works. Do you really have to lift hundred-pound weights to get “ripped”? I don’t think that’s physically possible for me.
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April Reply:
March 11th, 2010 at 6:58 pm
Oh, I know! I’m happy because I lost my body fat while gaining pounds of muscle, not losing both. I think I’ve gained that much since I wasn’t used to eating that many calories, but I have a feeling I’m going to stall and will need to increase even more. I don’t think you have to lift hundred pound weights, but you want to lift heavy enough for you. If you can go more than 12 reps, that’s too light! I’ve gone from squatting 70 pounds to 145 in a few months and I never thought that was possible either!
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Do you have a fast metabolism? If I ate all those carbs (even with a lot of strength training) I would be huge. 12% body fat is crazy low! Way to go girl!
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April Reply:
March 11th, 2010 at 7:23 pm
Noo.. I have a slow metabolism! I only eat around 100 carbs a day.. when you build muscle you need at least 100!
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Wow! You are doing so awesome! You’re like my idol right now.
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Congratulations! That’s amazing. I have no doubts whatsoever that you’ve achieved your goal in a healthy way. I hope you keep going. Just as an FYI (I hope this isn’t weird coming from a guy), it’s been found that some female athletes get amenorrhea from low energy due to insufficient calories, not from a low BMI (See the Journal of Applied Physiolology 84: 37-46, 1998 http://jap.physiology.org/cgi/content/full/84/1/37). The low BMI hypothesis is simply a correlation (likely due to lack of calories), but I’ve seen no evidence of a causal relationship. I hope this eases any concerns. Just keep the calories coming and you’ll be fine.
I’m insanely proud of you.
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April Reply:
March 11th, 2010 at 7:24 pm
Thanks Lucas! You’ve been such a great help! And thanks for that link.. I love scientific stuff!
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Yay for putting on that muscle!!!
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Wow girl, you’re gonna be on the cover of muscle and fitness by summertime
congrats on your accomplishments, just be sure to stay healthy in both mind and spirit while you’re pushing your body so hard, but i know you will b/c you’re smart as a whip 
xoxo
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CONGRATULATIONS, April!! How exciting, your extreme hard work has really paid off! Ok, now I am really convinced to at least try heavy lifting!
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How do you eat the same foods everyday, cause it looks delicious mmmmm haha
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Congrats!
And I can never leave Target empty handed either and I usually go there more than once a week!
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awesome job april. I knew this would happen because you are training AND eating properly. these two combined will give you great results you are looking for! Have you thought about a compeptition? I think you should do it!!
I love your ‘light’ leg day is probably more than most people could ever imagine doing!! keep up the hard work!
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Wow! Congrats on reaching your goal, it always feels good to set goals and meet them! You’ve worked really hard and it shows!
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Very nice job! So proud of you for changing your habits in order to reach a goal! That takes some courage and dedication girlie!
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Hooray!! I am starting to notice more definition in my arms since upping my protein! I’m also getting a new training plan this week!!! THanks for being inspiring
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Congratulations!! This is really great! You’ve met your goals and are staying motivated. Good work!
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wow congrats! isn’t it the best meeting your goals! =)
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You are so disciplined April!!! Wow!!! Congrats!!!!
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Congratualtions April!
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Wow! I am *insanely* impressed. I don’t know what my body fat percentage actually is but I can only dream of it being 11%! The last time I had mine done was five years ago and then it was 21% (ugh) but I wasn’t running as much then and didn’t strength train at all.
Huge congratulations for such an amazing achievement ~ I WISH I had your self-discipline! Any chance of some more pics?
<3
~Jess~
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April that is wonderful news!!! I am so excited you met your goal!!! So everything you did worked right for your body!!!!!! Holy muscle girl!!!! I love it!! Yay for great news!!! I love hearing great things : )
Um your protein shake parfits are amazing!! Thanks for the comment on my parfait : )
The new purse is so pretty, I love just a classic black purse, goes with everything! Love Target, can never go there and not spend money!!!
Love you girl!!! Have a great day!!! Kudos on the muscle power again!!!!!!!!!!!!!!!!!!
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CONGRATS on reaching your goal!!! That is awesome!
Love the purse…I went random purse shopping yesterday and came home with nuthin! There’s always tomorrow!
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Congrats on reaching your goal, girl! You’re awesome!
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hi april
i am 5.4 and my body fat is 8%, so keep going and you got it!!!!!!
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Awesome with your results!!! So is the lotus root sweet at all? Still curious. LOL
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Cake batter protein powder sounds divine! YOU = a machine! Nicely done with the muscle gainage and fat loss
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Woooo on getting that body fat down! You’ll be figure ready in no time
And damn, those are some high weights! You must look so funny at the gym loading on plates heavier than you 
I try not to think of it as “muscle weighs more than fat,” but instead, 1lb muscle = 1lb fat. The only difference is muscle is smaller, so it’s obvious which one I’d go for
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Girlie Girl!!! CONGRATS on reaching GOAL!! I’m excited to hear about your new phase in the journey of continuing your stellar work! I hope you have a great friday TWIN! xoxo!!
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WOW girlfriend! I could use a lesson or two from you! Way to go on meeting your goals!
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Congrats chickie! you are such a rockstar =)
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Yay! Good for you!
The chocolate peppermint shake looks delicious, btw. I’m gonna have to try it.
I hope you enjoy the coconut oil.
It’s great stuff. LOVE it!! Feel free to check my blog out for recipes to use it. 
I like adding it to my protein shakes, or a hot drink for a post-workout energy drink.
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GREAT progress on the muscle building!
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Wow, April, that is AMAZING!! AWESOME WORK! It is a tough feat to lose fat and gain muscle. Girrrrl I already told you that your workouts are AMAZING I cant imagine a small thing like you lifting all those heavy weights. Work it!!! Awesome, awesome work. I wanna be like you when I grow up.
~Kristina @ FreestyleFitnessAddiction.com
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Good Job April, Very proud of you. I wish I had that low percentage of body fat, but I don’t, so I will help cheering you on and support you. You look great. XXXX
PS When you get a nursing job, you won’t need to use a gait belt, LOL
XXX
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Wow, April!
I´m happy you reached your goal, girl… But isn´t 11% a bit low?
I´m glad you feel great, though. Have an amazing weeekend!
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Wow!! I wonder what lotus root tastes like–it looks so interesting! Loving the sweet potato
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what’s the deal with these phyllium husks!? they sound interesting haha
btw i’ve totally been putting cream of tatar in my egg whites and idk even kno what its supposed to do but i just follow what you do hahaha
congrats on the bf % girl thats so awesome!
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I missed this post.. CONGRATS!
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Congrats on the muscle gain–that’s AWESOME! YOU’RE awesome.
<3 jess
xoxo
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