I did my 13th weigh-in today, I'm at 168.5 and 13% bodyfat. Subjectively I feel a bit weaker, but I did finish "Nasty Girls" yesterday, which I have never been able to do before, so my performance is still clearly increasing. I was able to do the second set of HPC unbroken as well which was cool.
- 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
- October 1st, 2007 172.00 lbs 15% bodyfat 146 lean
- October 8th, 2007 169.2 lbs 14.5% bodyfat 146 lean
- October 23, 2007 171.0 lbs, 14% bodyfat 147 lbs lean
- November 5, 2007, 168.5 lbs at 13% bodyfat 146.5 lean
I'm quite happy with this rate of fat loss (2.5 lbs in a week, with only .5 lbs of muscle lost), however I don't think it is sustainable, and I don't want to lose muscle, so I'm going to go up to 17 blocks, no added fat, for the next two weeks. I'm at a new low weight, post 1996.
7AM 1 cup 2% milk = 1 block
Noon Trader Joe's Flatbread Pizza, 1.5 cup broccoli, 2 oz chicken = 5 blocks +1x fat
5PM 1 egg, 2 egg beaters, 4 cups vegetables, 1 teaspoon olive oil = 3 blocks
9PM Trader Joe's Tri-Tip wrap with 1/2 bread removed, 1 oz turkey jerky = 4 blocks
Builder Bar, 1 tablespoon sunflower butter = 3 blocks +1x fat
Block Target = 17 blocks
Total Blocks = 16 blocks +.5x fat
Workout
4x500 meter row repeats
Times:
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