Its been one of the best weeks I had for many months, and I’m 100% certain that I’ve lost a least 5 pounds at this weeks weekly weigh in. On Saturday, Sunday and Monday I did the 3 day tuna and water diet that was a complete success and I managed to lose a mammoth 6.2 pounds in only 3 days. During the last few days I have gone back to normal eating and not gone mad on the calories otherwise the weight I lost on the tuna diet would of been for nothing.
I have just stepped onto my body fat scales and I am weighing in at 198.2 pounds which is a total weight loss for the week of 6.6 pounds. Part of me is extremely happy with this, but I have gone against my better judgments and had a rapid weight loss week. Losing weight for me is easy, I could easily lose this amount week in week out. But rapid weight is stupid and from now on I’m going back to the normal 2 to 3 pounds loss each week. But the best news of all this week is my body fat percentage has dropped from 23.3% to 21.8% in just one week, which is amazing I’m now below 22% for the very first time this year which I’m over the moon about.
To be honest I don’t really want to drop my body weight any more, I need to start working on maintaining my current body weight and building muscle mass. This will only be achieved through eating lots of protein and training to failure with weights. Over the last few weeks I haven’t been eating well at all, and every meal was mostly carbs and fats. Which has really set me back on the lowering of my body fat percentage. I’m back to getting a good protein source at every meal be it from food or from whey protein shakes. The only way I will build muscle is by eating more protein.
Next week’s weekly weigh in will be on Tuesday morning, because I’m off to Vegas on Wednesday to watch UFC 100. So if I train hard and watch what I eat I should see more good results. My aim is to get below the 20% body fat percentage mark my the end of July, I’ve just passed the half way stage on my body fat loss journey. I started this year at 30% body fat, which means I should be at 20% to still be on target to reach my goal. I’m at 21.8% which means I’m slightly behind on my target, I’m the type of person that doesn’t like failing so I’m stepping it up again. Once I return from Vegas you will see a different person, my body fat chart will be dropping week after week I guarantee you that.
{ 3 comments… read them below or add one }
Congrats on the body fat and weight-loss drop…you must be on cloud 9 dude. How many serving of Whey do you normally take a day?
When I was in my Phase 1 I would drink about 75g a day and eat chicken and broccoli for the rest of my meals. It worked out pretty well. Dropped about 25 pounds in those four weeks.
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I have a 50g protein shake in the morning, another one at 3pm and one more just before bedtime.
Well done on the fat loss – keep up the good work.
One thing I would like to say, Keith, is that you don’t need lots of protein to build muscle. Drinking all those shakes is unnecessary, and extra calories you could easily drop from your diet if you wanted to. Your results in the gym would not suffer and may even improve if you are not overloading your digestive system with protein. Just my two-penneth worth.
Best wishes,
Craig