I have looked back over my blog to see what has worked, as I seem to be stalled at just about 170 lbs. My all-time low (in the past twelve years or so) was a few weeks back at 166.5 lbs and 13.5% bodyfat (144 lbs of lean mass). Today I'm at 170 and 14.5% bodyfat (145.5 lean). If I can lose 8 lbs of bodyfat in four weeks without sacrificing any muscle I will be at 9% bodyfat which would be an all time measured low. Here is what I plan to do for the next month:
- Eat 14 blocks Sunday afternoon through Friday afternoon
- Follow fairly strict zone principals
- Stay fairly strict on the weekend
- Weigh and measure my food
- Add cardio in the form of four-six 20 minute bike sprint intervals per week, one minute on, one minute off, upon awakening, in a fasted state.
- Moderate alcohol intake: treat alcohol strictly as a carb and stay in the zone
9AM 1.5 cups milk = 1.5 blocks
10:30AM 1 egg, 2 oz ground turkey,1 slice diabetic lifestyles bread,.5 apple .5 pat butter = 3 blocks
2:30PM 1 package Trader Joe's Tuna Green Curry, 10 oz green beans = 3 blocks
6:30PM 3 oz pork loin, 1 apple, 6 raw almonds = 2 blocks
8:30PM Chicken Ceaser, 1/2 slice foccacia = 3 blocks +1x fat
Block Target = 14 blocks
Block Total = 13.5 blocks +.25x fat
Workout:
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
Score:
254/125/57
25/15/5
Total 481
Bike ride 6 miles, fixed gear, flat, low intensity
Run 2 miles low intensity
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