Update

After finishing a strength contest at the end of October, I began focusing on fat loss on November 1, 2010.  I noticed I haven't logged much since then, so here is an update.  Note that I have been keeping my paper logs, as always.

First, I started by diet quite strict for the first two weeks, and saw good success.  As the holidays approached, however, I began to cheat more and more.  As a result, I've continued to lose weight, but at a much slower pace.  In total, I'm down about 8 pounds since November.  Good, but nowhere near where I need to be.

The plan from here on out is to tighten the diet back up.  I really need to focus on pre-meal protein shakes, as they result in me eating less and wanting to snack less due to satiety.  Of particular note, I need to cut out eating after dinner.  I like having a drink in the evening - not great for the diet, either, but usually not a big deal - and that tends to make me want to eat.  I've been doing that much too often, and need to cut that out if I want to hit 198 by this summer with another time to build strength for powerlifting.

During the past few months, I've done a few different weight programs.  I started with Waterbury's 10x3 for Fat Loss, but the deadlifting volume proved too high at the proper weights.  I then did a version of Starting Strength for awhile.  I loved that, but it was taking too long.  I am now doing 5/3/1 - my old stand-by - and it is treating me as well as it always has.

I've also lately mixed in some barbell complexes - from Alwyn Cosgrove or Dan John - as conditioning-type workouts, and they, too, have treated me quite well.

As a final note, I'm back to low-bar squatting again, and for once, I think my form is locking down!  I'll be trying to take some videos in the next few weeks to verify that it is going as well as I think.