Skip to main content

Phase I of fat reduction

I though the fat reduction process would be very easy for me, being the skinny guy by nature. So according to my plan I wanted to go from 17% to 6% in about 3 months. That gave me 12 weeks to get rid of 11% fat. Remember that I have never gone below 12% in my life. This will be the first time. My body generally settles around 12% BF. I guess every body has a baseline BF % to which the body tries to reach with normal food intake.

I split the leaning time into 2 phases. Phase I for 5 weeks and the goal is to reduce from 17% to 12%. A 5% reduction in 5 weeks. About 1% per week. It felt like it was totally doable in the given time without adding any cardio. Just tweaking my calorie intake should take care of it. As per the plan I started eating slightly less every week. I don't know what I did wrong, but it took me 10 weeks to go down to 12% BF! Perhaps I should have cut more calories, but I was worried I will lose strength and muscle. Initially my strength was still going up as I was reducing calories. But in the last 3 weeks or so I stopped making any progress in strength. I was loosing fat and muscle at the same time.

It did not go at all like I planned. Here is the graph from phase I of fat cutting.



On August 15, 2009 I was 11.9% BF. On to phase II of leaning. For phase 2 I added cardio to further bring the fat %. More details in my next post.
Labels:

Comments

Post a Comment

Popular posts from this blog

Stats for Oct 2009

So it has been a month since I started bulking up. How am I doing so far? Here are the raw numbers Exercises Squats: 170 lbs, 8 reps Deadlifts: 185 lbs, 10 reps Bench Press: 110 lbs, 4 reps Pull ups: Body weight + 25 lbs, 7 reps Overhead Press: 75 lbs, 6 reps I am doing well in all exercises except bench press. The exercise that is already closest to my goal for end of december is my pull-ups. I can already do 7 reps with 25 lbs hanging off my waist! You can check out my previous post for the goals I have set. Body weight and fat Weight: 120.8 lbs Fat %: 12.2% I am able to add weight as expected. But my body fat % shot up too much. My goal for end of december was to weight 125 lbs at 12% body fat. But I am already over the limit for my body fat %. So I have to lower it and at the same time increase my weight. Very unlikely. I might have to revise my goals, but I will see how it goes and hope to make better predictions for my next bulking phase. It is not at all easy to ke...
12 comments
Read more

Protein powder or a meal: Which is better?

I always like to eat a well rounded meal right after I workout instead of drinking protein shakes or eating protein bars. That is the reason I workout right before lunch. It works well. Protein bars and drinks should only be supplements to your diet but should not be the raw material for building muscle. The natural way to build body is to eat the natural food that is available. I found this interesting video on the same topic. Makes sense doesn't he? Eat solid natural food and lots of it right after your workout. At the end of the meal drink a glass of orange juice or grape juice. This will give you the insulin spike that you need and also some vitamin C to prevent muscle loss after the heavy bout of weight lifting. Give it a try and see the difference. I support eating a protein bar or drinking protein shake during workout session if it lasts a longer than 45 mins. But don't eat or drink so much that you will not be able to eat the huge amount of food that you will h...
3 comments
Read more

The Graphs: November 2009

Here are the weight and fat graphs for November 2009. Body Weight Chart For the first few days the weight gain was slow, but after a couple of weeks the weight went down. Clear indication that I was not getting enough calories. That was when I increased my calories from 1800 to 2000. See my previous post for more details about it. As soon as I increased the calories I saw a sudden and quick weight increase for a couple of weeks and then it started dipping. I am not sure of the reason, but it could be because I was over training. I rested for the first week of december so that should give enough time for my body to recover. Body Fat % Chart The flip side of gaining weight is the fat. I have been constantly gaining fat. Even during the time when I could not gain any weight I was still getting fat. Perhaps over training, muscle loss and calorie deficiencies could be the reason. I have to take better care of my body. We will see how december goes.
2 comments
Read more