Day Seventy-Five: 9th Weigh-In; Back to the 60s (160s)

I did my ninth weigh-in: I'm at 169.5 and 14% bodyfat. That is 146 lbs of lean mass and 23.5 lbs of fat mass. This is the lowest weight I have been at since the mid 1990s. My goal from my first post was to get to 169 lbs with no loss of muscle mass in 76 days which would have put me at 169 lbs tomorrow with 151 lbs of lean mass and 18 lbs of fat mass at a bodyfat of 10.5%. I made the weight goal, but I lost too much muscle. I think the lesson here is that even 2 lbs a week is too fast to effect optimal body composition change. I lost 16 lbs of fat mass and 5 lbs of lean mass. Not bad.

• July 8 2007: 193.5 lbs, 22% bodyfat, 151 lean
  
• July 17 2007: 190 lbs, 20% bodyfat, 151 lean
• July 30, 2007: 184.5 lbs, 18.5% bodyfat, 150.5 lean
• August 6, 2007: 182.5 lbs 18% bodyfat, 150 lean
• August 13 2007: 180.5 lbs 17.5% bodyfat 149 lean
• August 20 2007 178.5 lbs 16.75% bodyfat 148.6 lean
• August 27, 2007 177.5 lbs 16.25% bodyfat 148.6 lean
• September 5, 2007 175.5 lbs 15.5% bodyfat 148.3 lean
• September 10, 2007 174.25 lbs 16% bodyfat 146.4 lean (skewed)
  
• September 17th, 2007 173.00 lbs 16% bodyfat 145.32 lean (skewed)
  
• September 24th, 2007 169.5 at 15% bodyfat 144 lean

Now I will be starting a five week phase where I try to optimize my body composition without changing my weight, as detailed in this post. I am trying to get as close as possible to 169 lbs with 151 lbs of lean mass and 18 lbs of fat mass at a bodyfat of 10.5%. That is a lofty goal, but I can try. Coincidentally that is the leanest I have ever been measured at back in 1995 (162 lbs, 145 lean 10.5% bodyfat) I still had little "love handles" back then, crappy genes. From there, assuming I am successful, I will try to lose one pound a week of pure bodyfat for six weeks, with no loss of muscle mass. That would put me at 163 lbs, 151 lbs lean mass and 8% bodyfat. I'll be bold and say that is my near-term goal. from there my next project would be to bench 300, Squat 400 and deadlift 500, while staying in the 77 KG (169.8) Oly class. That would allow a weight of 169.5, 157 lean mass and 8% bodyfat. Let's say that is my ultimate body composition goal.That would probably take well over a year. Along the way it would be nice to OHSQ bodyweight 15x and clean & jerk 1.5x bw (255 or so)

Stats:

169.5: 15% bodyfat; 144 lean

Waist 35.5
Hips 35.5
Measurement at bellybutton 36.25
Chest 41.5
Bicep 14.5
Thigh 21.5

11AM 3/8th cup Steel Cut Oats (recommended), 2 eggs fried in butter, 3 small sausage patties, 1/2 oz almonds, pat butter = 4 blocks +1x fat

2PM 3 oz ground turkey, 1 oz mozzarella, 1 low carb tortilla, 2/5 cup mashed yam, bit 'o' broccoli, nine almonds = 3 blocks +1x fat

4PM Detour Buzz Bar = 4 blocks (low carb)

9PM low carb tortilla, 1/4 tomato, teaspoon mayo, 2 oz turkey, bit 'o' mashed yam, 6 almonds = 2 blocks +1x fat

Trader Joe's Tuna Curry, cup broccoli, 1 oz cheese, handful of berries = 3 blocks

+milk in coffee = 1 block

Total Blocks = 17 blocks + extra fat

Workout:
5x5 Deadlift 225-275-295-305-315x4(f)
Test Max Pull-ups: 26
Test Max Push-ups in 2 minutes: 56 (feet and hands stay on floor, knees cannot touch)
Test Max Double-Unders: 37