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Incredibly consistent fat loss so far; Shopping day.

Saturday, February 3, 2007 by  
Filed under Daily Blog


I’m amazed at how consistent my fat loss progress has been so far this cut. Maybe I shouldn’t be. After all, I’m eating the exact same meals on the same days and in the same proportions week after week. Also, I feel that not having cheat meals has benefited me a great deal. Eating clean all week and then having a cheat meal always made me feel like I was taking two steps forward and then one step back. Without the weekly cheat I’m making very steady, uninterrupted progress. Also, I no longer have to deal with the post-cheat meal water weight gain, which – like it or not – always has a negative psychological effect on me. My unabated progress is keeping me highly motivated, and 100% focused on my goals.

It’s fairly commonly accepted that around two pounds of fat loss per week is the maximum one can safely lose while retaining lean muscle. I’m hitting that two-pound target nearly perfectly, while actually increasing my strength. These are clear indications that the cutting diet that Mastover has designed for me is pretty much dead-on perfect. Check out these weight loss numbers:

Week 1: -5.5 pounds (high due to initial water weight loss)
Week 2: -2.0 pounds
Week 3: -2.0 pounds
Week 4: -2.5 pounds
Week 5 (in progress – ends Monday): -1.5 pounds

Based on my performance in the gym, you’d never suspect I was in a caloric deficit. I broke my military press personal best last night for the second week in a row. I also topped my behind-the-back barbell shrugs personal best last night by something like 30 pounds.

Today I’ll be stocking up on protein foods for the next six weeks. There will be some new foods on my menu starting on February 12th, so I’ll be picking up some 99% lean ground turkey and cod fish along with the usual chicken breasts, egg whites and eye of round steaks.

Well, I’d better get going – I need to get my cardio done, eat, shower and hit the road. Have a great Saturday. 🙂

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