Today is the first day of my next increment of fat loss. I may actually have a six pack after this one, but I think I will still have a bit of fat to lose. I certainly have learned that if one wants to lose fat and maintain most of one's muscle, it is a fairly slow process.
At the begining of the last five-week cycle, September 24th, 2007 (to regain some lean mass and strength), I was at:
169.5 at 15% bodyfat 144 lean
Today I am at:
170.5 at 13.5% bodyfat 147.5 lean
So, I gained 3.5 lbs of muscle mass and lost 2.5 lbs of bodyfat, I'm fairly happy about this, and I'm a pretty solid size 34 now, it has been a loooooong time!
My goal was 169 lbs with 151 lbs of lean mass and 18 lbs of fat mass at a bodyfat of 10.5%, clearly I did not make, it, but I still moved in the right direction.
The next cycle will be a six-week cycle where I will try to lose 1.5 lbs of fat per week, without losing any muscle mass. Probably I will get a bit weaker, but I hope not to. If this worked perfectly I would be at:
161.5 lbs at 8.5% bodyfat, 147.5 lean
This would probably be a lifetime low for me, but I suspect that as I get close to this goal, it may not quite work as easily as I hope. I would certainly be satisfied with 10% bodyfat for this go-round.
I will be eating 16 blocks, no added fat, and add a bit of low-intensity aerobic work to the mix, focusing on burning as many calories as possible. I will try to eat pretty clean too.
8AM 1 cup 2% milk = 1 block
10AM 1/2 cup steel-cut oats, 1/4 cup egg beaters, 1 egg, 1/3 cup peas, 2 turkey sausages, 1/3 oz nut, 1/3 tsp olive oil = 4 blocks
Noon 4 oz chicken breast, 1/2 lb vegetable medley, masala sauce, whole wheat tortilla, teaspoon sunflower butter = 4 blocks
4PM 1 serving Greek Yogurt, 1/3 oz walnuts, 1/2 apple, 1/2 banana, 1 scoop Max Muscle Gourmet Protein Powder = 3 blocks
8:30PM 4 oz chicken breast, 1/2 lb vegetable medley, masala sauce, whole wheat tortilla, 2 oz avocado = 4 blocks +.5x fat
Block Target = 16 blocks
Total Blocks = 16 blocks, tiny bit extra fat
Pull-Up Ladder (1/2 volume, 30 second increments)
Total Rounds = 8+5 pull-ups in 4:30
3 mile bike ride, flat, fixed gear