Today marked the exact half way point of my 11 week programme, and started the steady countdown to the end.

Day: 39 of 77
Date: 19/06/2013
Workout Day: 27
Weight (lb): 160.8 (11.0 lb loss)
Body Fat %: 13.6 (3.0% loss)
Health: Fine 10/10

With the end somewhat in sight my attention has turned very much to blasting the fat off as quickly as possible. If I can get this accomplished fairly soon then it’ll give me some time to focus on hypertrophy at the end. To support this I have been reducing the calories a bit more, through reduced fat intake and improving my sleep quality. And it’s working really well. This could be a result of a number of factors but I believe it is mainly from sleep and a bit from the reduction in calories within an improved insulin sensitivity environment. I believe that my sleep quality has improved since reducing my protein intake slightly, which was causing me to get hot at night. I can’t emphasise how important sleep is for body composition improvements. If you don’t get enough good quality sleep then you’ll always struggle to achieve the results you want.

Today was a back+shoulders day for which I replaced any exercises that involved pivoting my back. So out went the rack deadlifts and in came weighted pullups. The session went very well and without any pain. I think I’ll give it another week of a pain free back and then slowly reintroduce lower back movements.