Im down to 209lbs and just over 18% body fat

By my math i have ~21lbs to go to reach my current goal of 8%.

My extremely clean and probably a bit to low calorie diet is taking its toll on me though. During
the first week it was especially tough to finish the workouts and use the same weights.
But now my body is starting to get used to the low carb, low calorie diet and things are looking up.

My exercise routine is still P90X with extra weights but I'm much more dedicated to it and make sure i don't miss any days. My diet is also the same except I'm sticking to it and don't add random junk.

Weight loss phase 2 is a post from: Unlocking the Human Potential - Emerald Wolf

I managed to hold my weight at 211. I dipped down to 208 just before xmas but the 3 days of candy and good food took their toll.

Time to get serious!

There should be no reason not to have steady loss now. New years isn't really a big deal to me and i wont be pigging out. Its all downhill straight to 8 - 10% body-fat from here on out.

I will be supplementing one meal per day with protein shakes. (most likely lunch). Exercise regime will be the same as before with some extra cardio.

Weight loss phase 1 update 3 is a post from: Unlocking the Human Potential - Emerald Wolf

Weight loss phase 1 update 2 is a post from: Unlocking the Human Potential - Emerald Wolf

Ive lost 1lb down to 212lbs so at least i made some progress and I'm still in phase 1. I'm getting ready for phase 2 so i cleaned up my diet completely for this up coming week. I should be able to post some real results within the next few weeks. I still take Jack3d and protein every day to keep my muscle while loosing the fat. My goal is fat loss not weight loss. As of today I'm still +-1 20% Body fat.

Weight loss phase 1 update is a post from: Unlocking the Human Potential - Emerald Wolf

Phase 1(this week) i will cut out most junk food while keeping calories slightly lower than before.

Phase 2 I will reduce calories by about 500 and cut out all junk food except on exceptions or 1 cheat day per week.

And Phase 3 i will adjust the calories up or down depending on the results of Phase 2.

The exercise side of thing will stay similar. I will still do my set of exercises mentioned in the last posts but i will add them to a modified P90X calendar so that i have the cardio covered.

Oh for reference as of writing this post i am 213lbs. I am taking pictures for self reference that i might post when its all done.

Phase 1 weight loss is a post from: Unlocking the Human Potential - Emerald Wolf

They look something like this:

Sequoia Fitness Metacal Body Fat Caliper, 1 Caliper

After 2 days of looking i still cant find them. I may have to buy some new ones. Good thing they only cost like 5$.

Anyways, once i find them i will be able to measure my BF% and can make a decision on when to start my CUT. As things are now i will start right after Thanksgiving. For any of you that want to loose weight those will be some interesting posts.

The Quest to find the Calipers is a post from: Unlocking the Human Potential - Emerald Wolf

I have decided to do a quick clean Bulk until late November. My reasoning is that I had put on quite a bit of fat in the past few months and I don't want to let it go to waste.

It is much easier to gain muscle with a bit of a fat pad. More muscle = a faster metabolism. And of course a faster metabolism means faster weight loss.
For those of you unfamiliar with the term bulk, its is basically just a switch to gaining muscle. So I increase my caloric intake and Lift heavy weights in the 8 - 10 rep range to gain muscle(and usually a little fat).

So here is my current exercise brake down:

the first number after an exercise is the Sets the second and third the rep range.

Monday:

Chest/Tris/shoulders

Bench 4x 8-10 (increasing weight each set)
Incline Bench 4x 8–10 (increasing weight each set)
Chair Dips
Triceps Isolation (various exercises)
Shoulder Presses
Y Presses.

Tuesday:

Abs/light Cardio

Wednesday:

Back/Bis

Deadlifts 4x 8-10 (increasing weight each set)

Chin ups and pull ups

Bicep Curls ( lots of variations 8 -10 rep)

I sometimes throw in a few Rows but so far the heavy deadlifts leave my back pretty shaky so i don't want to over do it.

Thursday: Abs/Cardio or rest

Friday:

Legs/back

Squat 4x 8-10(increasing weight per set)
Leg Raises
Pull Ups Chin Ups
Calf Work (various exercises)

Saturday:

Rest or Cardio

Sunday:

Rest

I throw in some different muscle groups here and there if i feel up to it. Like some Chest Flys on Fridays or Bench.

I have Increased my Protein and Calorie Intake to match my Goal of gaining some weight.

My diet changes a lot and isn't 100% steady but it seems to work ok.

I gained a few lbs these past 2 weeks putting me at 206lbs. All of my Free weight exercises have increased dramatically. But i have a harder time with body weight exercises (lost 1 rep on my pull ups)

My current plan is to Gain weight for a few weeks and then Start a P90X 90 day modified routine to loose the fat for next spring.

If you have any questions leave comments.

Diet and Exercise Week 4 and 5 is a post from: Unlocking the Human Potential - Emerald Wolf

The shippment of my supplements from bb.com arrived last week on Tuesday just as i expected

USPlabs Jack3d, 250 Grams, Lemon Lime

So i was a bit surprised by the size of jack3d it was smaller than i expected. But after trying it for a week i realized it doesn't matter at all. The scoop is proportionally smaller and the results are great.

Comparing jack3d to Sp250.

Jack3d has more of a clean feeling to it. Not as jittery and more focused. Sp250 has a bit more of a pump but jack3d is very comparable. Overall i like jack3d better now but SP250 is still a great supplement.

Dymatize Elite 12 Hour MRP, 20 Packets, Fudge Brownie

The Dymatize MRPs dont mix very well so i recommend a shaker or a blender. They taste ok, a bit like a blended up protein bar. It wasn't the best tasting experience but the price and nutrition is right.

CytoSport Muscle Milk, 2.47 Lbs, Cake Batter

And of course the muscle milk cake batter tastes great. A bit sweeter then i remember but still one of the best tasting protein powders around.

So with my new supplements i increased my workouts steadily over the week and I'm making good progress once again. The velocity diet at lunch helped a lot and i decided to keep it up for another 7 days. Its very convenient to just drink a shake instead of having to pack a lunch.

Since my workout schedule is stabilizing more i should be able to post a full example of it next week.

Diet and Exercise Week 3 is a post from: Unlocking the Human Potential - Emerald Wolf

The velocity diet is pretty simple. You drink a protein shake/mrp(meal replacement) for every meal and that's it. Its a way to loose some quick weight and shrink your stomach while still getting enough protein and other beneficial ingredients to maintain muscle.

Long term this diet is of course bad. But short term or even just replacing 1 meal its actually a good idea. So my plan for this week is to replace all my lunches with protein shakes/mrps. That should cut down on lunch hunger after that week is over and make it easier to eat smaller healthy portions.

My new supplements and protein should be arriving today.

I ordered:

CytoSport Muscle Milk, 2.47 Lbs, Cake Batter: Best tasting protein powder ever. I eat it with my oats in the morning or if I want to enjoy a shake and not chug it.

USPlabs Jack3d, 225 Grams, Lemon Lime: My Sp250 is running low so I ordered some of this to replace it. I haven't tested it yet but I have heard great things about it.

Dymatize Elite 12 Hour MRP, 20 Packets, Fudge Brownie These are great for days when I don't have time to make a certain meal. Provides all the nutrition I need without all the junk around it. Also needed for the velocity diet.

Diet and Exercise Week 2 is a post from: Unlocking the Human Potential - Emerald Wolf

Diet and Exercise Week 1 is a post from: Unlocking the Human Potential - Emerald Wolf