Goal Completion: 8% body fat (11/28/12)

Well my fellow Badass Gentlemen, today was the day that I achieved the first goal - 8% body fat. The hydrostatic test, done by my friend Aeron Dietz from FitnessWave, put me at 7.6%. Boom shakalaka!

This endeavor started in May with a 16.6% body fat reading (using bio-electric impedance measurements). The goal was to drop the fat by half, with as little decrease in lean mass as possible. It included everything from cold showers (haven't had a hot shower since May), intermittent fasting, fasted training, old school weightlifting, to a high protein diet. Here were the results:

May 10, 2012 [measured using a Withings scale]
146.3 total lb
122.0 lean mass
24.3 fat mass

November 28, 2012 [measured using hydrostatic test]
137.2 total lb (-9.2 lb)
126.7 lean mass (+4.7 lb)
10.5 fat mass (-13.8 lb)

Fist pump on the achievement with Aeron showing the digits.

These numbers are likely exaggerated due to the use of two different measuring systems, but unfortunately, I did not have my first hydrostatic done until August, when I was already well on my way. Either way, the latest reading is definitive and I am both ecstatic and excited to move on to my next goal - getting and winning my first fight by April. Bring it on.

Big thanks to Mark, Ben and Dave at Club One for creating great workouts. Aeron for the measurement and support. And my wife, Mayui, for going along with my crazy diet and cooking me delicious foods to eat. I couldn't have done it without all of you.