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 the same as the one i posted last 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 didn't stay on track over xmas and i was sick for a week so i skipped over a week. Witch might as well reset me back to day1. Will update when i get to day 5 again.

Meditation Update 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

Meditation Update 1 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

This time I've decided on Meditation. The benefits of meditation are scientifically proven and i believe its another great tool in the arsenal of human potential unlocking. There are many benefits but I'm particularly interested in the focus and memory enhancing properties and maybe even be able to combine polyphasic sleep and meditation to skip a nap.

So far it looks like i will be going the vipassana route. I will do some research and will update with my findings and first week of results next week.

My 30 day habit in detail is to meditate at least 20 minutes a day. Sitting in the cross legged pose(witch I'm having trouble with due to bad flexibility). So i want to slowly increase my flexibility(may use some yoga) and duration of the meditation sessions.

My 3rd 30 day Habit! 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