10-Week Body Challenge: Week 4

Last Friday, for time, I completed 21, 15, and 9 reps of biking for calories and thrusters at 55 pounds, then 15, 12, and 9 reps rowing for calories and hanging power cleans at 55 pounds, then 12, 9, and 6 reps of lateral hops over the barbell and overhead squats at 35 pounds. I finished in 27:20. Then I ordered takeout.

After pulling myself from my sweat puddle, I called my favorite Thai joint from the gym floor and placed an order for five crab rangoon and a mountain of drunken noodles. If last week’s post was any indication of my need for trash food, then it’s easy to understand my urgency here.

I smashed that Thai food as hard as that workout.

The rest of my weekend offered an unstoppable binging of pretzel crisps and hummus, a full box of Annie’s shells and white cheddar, and some homemade pizza with ham, pepperoni, and pineapple. I had three pieces instead of my standard four, but who’s counting?

I gained a pound, but that’s negligible.

What matters is, despite my minuscule weight gain, I added another 0.7 pounds of muscle, decreasing my body fat percentage by 0.5% for a grand total of 24.5%. And that is something to be proud of. In 22 days, I’ve decreased my body fat by 3% and added one full pound of muscle. Visually, there’s not much difference, but the fit of my pants say otherwise.

Check the scoreboard, pizza. Check the scoreboard.


10-Week Body Challenge | Week 1, day 1
10-Week Body Challenge | Week 2, day 8
10-Week Body Challenge | Week 3, day 15
10-Week Body Challenge | Week 4, Day 22


Body Composition and Nutrition

Starting weight: 144.1 lb.
Starting skeletal muscle mass: 57.8 lb.
Starting percent body fat: 27.5%

Current weight: 140.5 lb. (-3.6 lb.)
Current skeletal muscle mass: 58.9 lb. (+1.1 lb.)
Current percent body fat: 24.5% (-3%)

Daily caloric intake: 1,661
Carbohydrates: 166g
Protein: 125g
Fat: 55g

In My Mouth

After two weeks of drinking the same (delicious) poop-colored smoothie, I decided to switch to something a little more visually enticing. My pantry is currently overflowing with bulk foods, so I tossed in some stray oats to keep me full until my morning snack. Shout out to my Ninja blender for absolutely destroying them in the process.


  • Banana Blueberry Smoothie with Oats, Chia Seeds, and Almond Milk, homemade
  • Swai with Roasted Carrots, Honey, and Sriracha, and Redskin Potatoes, homemade
  • Chicken Broccoli Pasta with Lemon Butter Sauce, The Lemon Bowl
  • Crispy Swai with Yellow Curry and Thai Chile Sauce, Blue Apron


  • Scrambled eggs with parmesan
  • Chickpea feta salad
  • Gala apples
  • Oatmeal raisin walnut bar, Clif
  • Vanilla protein shakes, Complete Nutrition

In My Ears

Every now and then I get hooked on some über catchy pop song, and Troye Sivan’s My My My! is no exception. At this rate, my compulsive replaying will shoot this sucker straight to the top of my 2018 Most Played list, and I’m not even mad about it.

  • My My My!, Troye Sivan
  • All The Stars, Kendrick Lamar ft. SZA
  • Wait, Maroon 5

Published by

Vicari Vollmar Conley

F/27. I'm a production manager, foodie, and self-proclaimed life-enthusiast with an affinity for tequila, bright lips, stick-shift, and general bad-assery. I firmly believe in carbohydrates, horoscopes, and the power of friendship.

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