It’s Sunday, and time once again for my weekly tape measurements and body fat reading.

My scale weight is identical to last week: 184.4 pounds this morning, 184.4 pounds last Sunday and 184 pounds the Sunday before that. I’m clearly stalled, and it’s time to change my diet. More on that in a bit.

My body fat measurement this morning is 8.1% (as measured by the Fat Track PRO Digital Body Fat Calipers). That is nearly identical to last week’s body fat reading of 8%.

All of my soft tape measurements (as measured by the MyoTape) are identical to last week’s measurements.

Obviously changes are required at this point, so the question is “What should I change?” Well, my two main goals are slow, steady fat loss and lean mass preservation, so the changes I make this week will not be drastic ones. I thought about increasing my cardio, but I don’t want to do that just yet. The longer I can wait to add more cardio the better. I also don’t want to change my diet on training days just yet. I want to keep the intake of carbs and protein that surround my workouts as high as possible for as long as possible. So, what I’ve done is make some changes to my non-training day diet: I’ve reduce my calories by 125, reduced my carbohydrate intake and increased my healthy fat intake. I’ve replaced the eye of round steak at meal #5 with lean chicken breast, but my overall fat intake for the day is increased due to the addition of olive oil at meal #3. I’ve also eliminated the brown rice from meal #3, so my carb sources on non-training days are grapefruit and veggies. Here’s the new meal plan for weeks 10-?.

I’ll see how these tweaks work for the next couple of weeks. The next change to my diet will likely be a full-out carb cycling diet.

OK, it’s going to be a beautiful day today! I’m off to detail cars and then Lisa and I are going to go for a nice, long drive. Enjoy your day!