Avoid carbs that spike insulin, not fat

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/eat_your_lungs_out_while_getting_leaner

He "spent a year reporting a story on how we came to believe that low-fat
diets are good for us. Again, the science behind it was pretty
universally terrible."
...
"The answer, which we've known since the early 1960's, is insulin.
Insulin is the hormone that primarily regulates fat accumulation. If
you want to get fat out of your fat tissue, you have to lower your
insulin levels.

And insulin is regulated for all intents and purposes by the
carbohydrates in our diet. That's the simplest possible hypothesis.
The physicist would call it "the zero-order approximation."

Other hormones play roles, and most of them work to get fat out of the
fat tissue, but they can't do it if insulin levels are elevated.
Adrenaline, growth hormones, all these things work to make you leaner,
but they don't work if insulin levels are elevated.

And this has never been controversial. That's the weird thing."

Progress pic

Can almost see abs starting to show.

Bristol Gold's Gym

Did 40 minutes/4.38 miles on the stairmaster at Gold's in bristol during lunch. Plan on doing p90x kenpo at home tonight and a 30+ minute walk with the 75lb vest.

Got Protein?

Some casein and creatine, but mostly whey.

New kitchen countertops

The granite counters were installed today.

New fat loss monitor

Received a new body fat analyzer from Amazon today, an Omron HBF-306C. Here's a pic of it next to my Tanita TBF-551 scale. The tanita said I'm at 16.2% today and the Omron gave a reading of 15.6%. I have the omron set at normal even though I've been working out frequently enough to use athelete mode according to it's documentation.

Have around 12 more pounds of fat to lose to reach my goal of 10%. Then I can concentrate on gaining some more muscle.

Little progress

Three weeks in and I'm seeing little progress so far, same weight and bodyfat according to the scale (althouth I'm down one waist size). So it's time to get strict with the diet, cut out all carbs except for vegtables and some berries (well maybe allow a half bagel for breakfast), stick to high protein medium health fats.

The 1 month cardio challenge at work starts on monday. Maybe I can bump up my workouts to three a day. Cardio in the morning and at lunch, plus a walk and p90x at night. I wonder if walking with a weighted vest counts as cardio.