BF down .75%, now 7%

My goal for World Championships in four weeks is to be down to 4-3% body fat. I am working really hard and disciplining myself:

1. cutting excess sugar from my diet

2. eating whole grains that won't spike my insulin (this means NO WHEAT, which I don't consume anyhow because I'm mildly gluten intolerant/insulin sensitive)

3. training/conditioning on GU supplements or lean, naturally sweetened (no sugar added) protein shakes made of either berries or stone fruit

4. consuming tons of dairy products (no soy! bad for men! SOY = ESTROGEN)

5. IF I eat out, I only eat one-third to half the portion and save the other part for lunch the following day

6. wake-up (in the A.M.) to 10-oz. of water consumed quickly without reservation

7. snacking consists of dried fruit and my homemade flax seed-n-fruit bars or fruit 'n nut trail mix (GORP) that I also make myself (making your own simple snacks in bulk saves money and also allows you to control the sugar/salt content and decrease the preservatives and processing chemicals).

This is an incomplete list of everything that I'm doing -- this list mostly focuses on my eating habits which is where the biggest problem usually lies with individuals who are trying to lose body fat.

My training/conditioning regime is holding steady with swimming 4 days/week followed by either running/biking every other day, and 2 days of full-body weight conditioning with 30-min cadence spinning sessions on weight conditioning days. All 6 days/week include a 20-30 minute core session (weighted on weight training days, and isometric on cardio days). Running days have switched from strictly distance to interval/distance or interval/hill sessions, either on a distance Woodway treadmill or outside. My bike training will be switching to every other day climbing sessions or 30-min cadence sessions.

Oh, before we look at the results below, I just want to say that all of the past 4-6 weeks have been focused on maintaining 7.75% body fat (this is my physiological equilibrium for BF%), it wasn't hard to keep it there; it's extremely hard to get it lower than your phys. equil. And being in the midst of my toughest semester EVER is making things a bit more difficult (as you can probably imagine ... it's almost 3am, need I say more?!).

And with that said...


It doesn't look like much, but I can see
changes when I compare past photos

A post about running is still in the works, maybe this weekend, or Monday I'll have it posted?!