Well, this last week I had my body fat measured, and I am now down to 20.3% BF. As I had mentioned before, my goal is 18%, so I am finally seeing some progress in this area. Although I had been able to see some changes in my upper body in the mirror, I wasn't really seeing it in the measurements, so it was good to get confirmation that what I was seeing was really happening. Although the time between BF measurements was about 6 weeks, I had been doing (or at least attempting to do) some pretty drastic changes over the last three weeks--trying to consciously get my macros around 40/40/20 and keep my calories between the 1600-1800 range. It has been a challenge, to say the least, because I really enjoy carbs, and I like to eat a good quantity of nuts and nut butters for my healthy fats, but these add up quickly. Perhaps the most difficult part of the whole thing is getting enough protein.

Over this past week I noticed that I have been hungrier and after looking at my macros, I see where I was near 50/30/20 four days, near 40/35/25 two days and 35/35/25 one day. I was also more in the 1800-2000 calorie range this week. Therefore, I think my body is telling me that it is time to change things up a bit. Therefore, I think I am going to try the following this week:
1. Increase calories to 1800-2000
2. Modify macros to 40/35/25 (trying to go 40/40/20 means getting 180-200g of protein, and I think that is too much)
3. Increase morning cardio to 5 days this week to increase overall calorie burn to compensate for calorie increase.

Depending on how this works this week, I think I will try to keep the nutritional changes going through the end of P90X (three more weeks). I also want to get another BF measurement at the beginning of December to see if there are any measureable changes for the month. Then I will decide if anything needs tweeked. I almost feel like I'm getting the hang of this.

Go Hard or Go Home! Bring It! No Excuses, Just Results!