The next-to-last week of my 16-week challenge to drop from ~20% to 10% body fat has been one of solid progress despite some setbacks.

I continued following Matt Marshall’s Underground Fat Loss Program. It’s a 21 day program which neatly fits on the three remaining weeks I have left. The only differences between the program and what I set out to do are 1) keep on my workout routine, which is significantly more intense than what the program requires; and 2) allow myself 2500kcal (rather than the daily 1500kcal) on Friday, since that day I always go for a long run.

I sticked to the plan on Tuesday, Thursday and Friday. On the other days, I went over by 500kcal each day and by 1000kcal on Saturday, for a total of 2500kcal of overeating. I’m quite disappointed at this. My pattern of failure on these days was not to have clear-cut meals, as the program suggests. This week I also had the planned cheat meal, on Friday evening.

Still, even with the planned cheat meal and my watering down of the program, I estimate that I lost at least half a kilo of fat last week. The weekly averages look much better though.

Ongoing summary:

• Week 1: 0/2 lean days, 0/5 maintenance days. 76.7kg -> 76.2kg (-0.5) 93.7cm -> 92.5cm (-1.2).
• Week 2: 1/2 lean days, 2/5 maintenance days. 76.2kg -> 75.6kg (-0.6) 92.5cm -> 93.1cm (+0.6)
• Week 3: 1/2 lean days, 2/5 maintenance days. 75.6kg -> 75.7kg (+0.1) 93.1cm -> 92.5cm (-0.6)
• Week 4: 2/2 lean days, 4/5 maintenance days, 75.7kg -> 75.2kg (-0.5) 92.5cm -> 91.8cm (-0.7)
• Week 5: 1/2 lean days, 3/5 maintenance days, 75.2kg -> 75.4kg (+0.2) 91.8cm -> 91.7cm (-0.1)
• Week 6: 4/4 lean days, 3/3 maintenance days, 75.4kg -> 73.7kg (-1.7) 91.7cm -> 90.8cm (-0.9)
• Week 7: 2/4 lean days, 5/3 maintenance days, 73.7kg -> 73.2kg (-0.5) 90.8cm -> 90.2cm (-0.6)
• Week 8: 2/4 lean days, 4/3 maintenance days, 73.2kg -> 73.5kg (+0.3) 90.2cm -> 89.7cm (-0.3)
• Week 9: 2/4 lean days, 4/3 maintenance days, 73.5kg -> 73.5kg (0.0) 89.7cm -> 89.7cm (0.0)
• Week 10: 3/4 lean days, 3/3 maintenance days, 73.5kg -> 72.8kg (-0.7) 89.7cm -> 89.1cm (-0.6)
• Week 11: 3/4 lean days, 3/3 maintenance days, 72.8kg -> 72.6kg (-0.2) 89.1cm -> 88.8cm (-0.3)
• Week 12: 0/4 lean days, 6/3 maintenance days, 72.8kg -> 73.1kg (+0.3) 88.8cm -> 89cm (+0.2)
• Week 13: 2/2 lean days, 3/5 maintenance days, 73.1kg -> 72.7kg (-0.4) 89cm -> 89cm (0.0)
• Week 14: 3/7 days as planned, 4/7 days over caloric ceiling, 72.7kg -> 72.4kg (-0.3) 89cm -> 88.2cm (-0.8)
• Week 15: 3/7 days as planned, 4/7 days over caloric ceiling, 72.4kg -> 71.5kg (-0.9) 88.2cm -> 87.4cm (-0.8)

Will report again next week!