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Aggressive Weight (fat) Loss: Getting Down to Race Weight

It’s time.

After over-eating for a few months and seeing my weight rise to ~177 in spite of heavy training, I’ve had enough.

I want to be lean, so I’m shooting for 170 pounds by the end of May, which would be ~8% body fat, the 0th percentile, or “skin and bones” as my father would say.

Following that, I’ll target something even leaner, though such aggressive targets can create training hiccups that might cause delays to avoid recovery problems and/or muscle loss. There is some give and take, at least in the short term. I want to lose fat and gain muscle, of course.

Why? Well, one pound costs about ~3 minutes on the Everest Challenge. So to have a shot at winning men’s Masters 45-54, I need to aim for ~6% body fat (I was 7.9% last year). That alone would save ~10 minutes.

Read Training Weight Loss: 2012 Case Study, which will be ongoing until the Everest Challenge in late September.

Caloric surplus / deficit vs body weight

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