Body fat: 17%
Body fat: 10%
Background: was 196lbs on 01/09/2017. Started a strict keto diet and got down to 173lbs last month. The festive period has obviously saw me balloon up but a lot of this is glycogen retention and I know I am not as fat as I was this time last year.
Diet approach: I am kicking off with a protein sparing modified fast (PSMF). This is a close hybrid of Lyle McDonald’s classic approach outlined in the Rapid Fat Loss Handbook. This is planned for 11-12 days before returning to a targeted ketogenic diet, which served me very well last year.
Training approach: have been a convert to HFT since I began my keto diet last year. This was mainly driven by the Best Damn Workout. I am embarking on the newer version, subject to some injury issues that are still bothering me.
Current ‘state’ below:
This was me in December 2016, and pretty much reflected my condition in December 2017:
There is only a 6-8lbs variance between both pictures. It shows how easily before and after photos can be deceptive (although the ‘after’ was taken one year before).
The water loss experienced through ketogenic dieting is also deceptive and often makes you think you’re not as fat as you first thought. That’s why I had a DEXA in May 2017 and was 17.8%, yet only a few lbs heavier than the picture above. Calculations mean I should reach circa 10% at 168 lbs, which is based on the crude assumption this is total fat loss.