Well I finally hit the 200 mark on the scale at the gym, Friday. It's eight years since I've been there, and it feels good. What feels particularly good is that rather than just losing 30 pounds of weight, I lost 45 pounds of fat and gained 15 pounds of lean mass, an estimate my personal trainer thinks is low. My strength has increased dramatically over the last year, and particularly so since I began fasting and going to full body workouts last January.
The whole mainstream diet world is focussed on weight loss rather than on body fat loss, and so the approach is too often one where plenty of lean mass is lost right along with the fat (thanks to insane amounts of "cardio"). So, the metabolism slows, people get weaker, and then simply end up with a small version of their previous selves, at roughly the same percentage of body fat to lean mass. Now, instead of being big & fat, they're skinny and fat. It's interesting when you develop and eye for this. You no longer look at people in terms of size, but in terms of leanness. Almost everyone is fat. Very fat. You would be surprised. Some skinny people are actually upwards of 30% BF.
Right now, best estimate is that I'm still at around 20% BF, so 40 pounds of fat. To get to my goal of < 10%, assuming lean mass stays the same, target weight is going to be in the 175 – 180 range. And now that I'm closing in, I'm really getting motivated. I've cut way, WAY back on alcohol consumption. Last week I had none at all, and I really learned how much that was slowing me up. I dropped 4 pounds, and that's with two 30-34 hour fasts.
Now I'm getting radical: crash diet a-la Lyle McDonald. I'm dong the "Rapid Fat Loss" protocol. I spent yesterday getting all prepared, then cooked a big (final) meal for friends and we're off — both myself and Bea, who I've been training for about a month now, and who is showing great progress. The diet is quite simple. It's the same no-low carb as always, with just sufficient protein based on your lean body mass and activity (none, aerobics, or weight training), and almost no fat. If you've been paying attention, then you know that without a regular or large source of carbs, you body turns to fat for fuel (and protein too). By restricting the fat as well as the carbs, your body has only your own fat to use rather than dietary fat. And, by keeping protein at sufficient levels, you'll waste minimum to no lean body mass.
There are some essential nutrients involved, particularly essential fatty acids (Omega-3), so you'd really need to get and read the book before attempting anything like this. What it boils down to is about 190 grams of protein per day for me, and about 110 for Bea, and that's it. That's 760 and 440 calories per day, respectively.
We'll do it for two to three weeks and should each see fat loss in the 10-15 pound range.
I'm using Fit Day to keep track of it all, which really sucks. I've tried to avoid counting anything, or measuring shit out, but I can put up with just about anything for a few weeks, so I'm doing it.
Later: I've taken away the FitDay access because I'm only using it to keep track of my intake for the short period on the diet, it's incomplete in terms of the veggies (negligible impact macro-nutrient wise) and a few other things, so I don't want to lead anyone astray.