From 20% to 10% body fat: week 15 report

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:

Will report again next week!