Six Pack in Three Months - Update 3/10

Want to skip ahead to the results? Check out my guide on How To Burn Fat.

Before I get into the numbers, let's start with some food porn. I've always been somewhat of a foodie, and It's amazing how much more I've come to enjoy eating after going low-carb and restricting myself to one cheat day per week. What used to be casual, obligatory meals have been upgraded into incredible experiences that I look forward to each week (excuse me as I wipe drool from mouth). And it's not just the carbo-loading on my cheat days. It's also about learning to eat nutritious foods on a daily basis that not only make you feel great, but that taste great as well. Here are some of the more memorable foods (healthy or not) that I devoured over the past two weeks:

 Ribeye steak (1 lb) -- not grass-fed, but it'll do. 

Ribeye steak (1 lb) -- not grass-fed, but it'll do. 

 BBQ pork rice with fried egg

BBQ pork rice with fried egg

 Taiwanese beef and tendon noodle soup

Taiwanese beef and tendon noodle soup

 Portuguese egg tarts 

Portuguese egg tarts 

 Squid ink pasta

Squid ink pasta

 Fresh oysters from The Plump Oyster Bar, Shanghai

Fresh oysters from The Plump Oyster Bar, Shanghai

Hungry yet?

Now on to the progress report. As of my previous update on Feb. 24, I was at 13.4% body fat (my goal is to get below 10%) and weighed 64.4 kg (142 lbs). If we do the math, that means I was carrying 8.6 kg (19 lbs) of fat. Here's how I fared over the 2 weeks that followed:

Week ended Mar. 3

  • Body fat: 12.6% / 8.1 kg
  • Weight: 64.2 kg

Week ended Mar. 10

  • Body fat: 12.5% / 7.9 kg
  • Weight: 63.4 kg

So in 2 weeks I managed to reduce my body fat percentage to 12.5%, down from 13.4%. Assuming I sustain this rate of reduction (0.9% every 2 weeks), then I'll need another 5-6 weeks before I get below 10%. That's a bit too close for comfort considering my Apr. 15 deadline is only 5 weeks away. Plus, what if I start to see diminishing returns?

Looking at the prior 2-week period from Feb. 11-24, I reduced my body fat percentage by 1.5%. This deceleration from 1.5% in the prior period to 0.9% this period could very well be a sign that burning fat may get progressively more difficult the closer I get to the 10% body fat mark.

What this data tells me is that I should probably kick things up a notch if I want to improve my chances of reaching my goal in time. But the question is what aspects of my daily routine should I change? Should I adjust my diet? Should I exercise more? 

I decided to compare my weight and body fat measurements to my measurements from exactly 1 month ago and noticed an interesting fact: the 1.8 kg in total weight loss over the past month equals the 1.8 kg reduction in my body fat. In other words, the weight I lost was 100% fat. This means that despite losing significant weight, I've managed to retain all of my lean muscle mass (and all with little to no exercise!). Hopefully this means I can continue losing weight without worrying about losing muscle as well.  

Taking things a step further, if we assume that any additional weight that I lose over the next few weeks will continue to consist of only fat, then I'll need to lose an additional 1.8 kg in order to get just below the 10% body fat mark (6.1 kg / 61.6 kg = 9.9%). Hmm... it took me 4 weeks to lose 1.8 kg and I have 5 weeks to lose yet another 1.8 kg. Doable? We'll see...