August 18:
I received a couple of bottles of Yohimbe HCL this Wednesday and started to supplement with 7.5 mg (three capsules) twice a day the day after (Thursday). The recommended dose is 1 or 2 capsules a day, but I’ve never cared much for girlie-men approaches since I have a very high tolerance for most substances. I’ve also discussed the dosage with some other coaches and some people that swear by the stuff. And it seems that six to nine capsules should be just perfect. So six capsules a day it is, to begin with anyway. I will probably increase the dose after a week or so.
During the first two days I felt a bit lethargic and tired, but on the third day I felt great and energetic again. We’ll see if the Yohimbe will make a difference in the next couple of weeks.
 

August 18 – after ten weeks:
Morning weight: 160.16 lbs (72.8 kg)
Morning weight difference: -1.1 lbs (-0.5 kg)
Waist measurement: 31.85” (80.9 cm)
Waist measurement difference: -0.24” (-0.6 cm)
Body fat percentage by Parrillo 9-sites: 7.92% (-0.56%)
Body fat percentage by Jackson/Pollock 7 sites: 6.06% (-0.57%)
Weight of body fat by Parillo: 12.69 lbs (5.77 kg)
Weight of body fat by J/P: 9.71 lbs (4.41 kg)
Body fat difference by Parillo: -0.94 lbs (-0.43 kg)
Body fat difference by J/P: -0.95 lbs (-0.43 kg)
Weight of lean body mass by Parillo: 147.47 lbs (67.03 kg)
Weight of lean body mass by J/P: 150.45 lbs (68.39 kg)
Lean body mass difference by Parillo: +0.28 lbs (+0.13 kg)
Lean body mass difference by J/P: +0.29 lbs (+0.13 kg)
 

August 25:
I’ve been supplementing Yohimbe HCL for about ten days now and I can honestly say that it has made quite a difference! After only four or five days I noticed that some of my hardened and stubborn fat had got a lot looser, especially in my lower back and between the muscle bellies in the upper arm and deltoid area, as well as in my legs and around the belly button. And I have a lot of energy and feel really great too.
I also had my first cardio session during the diet on august 20. I tried to run some intervals, but my lungs couldn’t handle it. So instead I had to settle with a much less effective (and time wasting) power walk. To make the best of it though, I loaded my MP3-player with a good educational audio book. Listening to music would really be a waste of time, but books, interviews and recorded seminars seldom are. Since I already study 2 to 3 hours every day of the week, I might as well do it while walking. Anyway, I walked for 45 minutes on Monday and another 30 minutes on Thursday. Since you burn very little energy during power walks and since there’s no EPOC (afterburn), I don’t think these sessions made any difference at all. But it was nice to at least exercise my lungs to some degree.
When it comes to weight training I started a new training block (of four weeks) this week. After mixing it up for a couple of weeks I’m now back to what works best for me; my upper- and lower body training split with four workouts a week. It’s the one from 2002 that I recently posted on the blog. Only difference is in the selection of exercises (varies with every training block).
 

August 25 – after eleven weeks:
Morning weight: 159.28 lbs (72.4 kg)
Morning weight difference: -0.88 lbs (-0.4 kg)
Waist measurement: 31.61” (80.3 cm)
Waist measurement difference: -0.24” (-0.6 cm)
Body fat percentage by Parrillo 9-sites: 7.29% (-0.63%)
Body fat percentage by Jackson/Pollock 7 sites: 5.57% (-0.49%)
Weight of body fat by Parillo: 11.61 lbs (5.28 kg)
Weight of body fat by J/P: 8.87 lbs (4.03 kg)
Body fat difference by Parillo: -1.08 lbs (-0.49 kg)
Body fat difference by J/P: -0.84 lbs (-0.38 kg)
Weight of lean body mass by Parillo: 147.67 lbs (67.12 kg)
Weight of lean body mass by J/P: 150.41 lbs (68.37 kg)
Lean body mass difference by Parillo: +0.20 lbs (+0.09 kg)
Lean body mass difference by J/P: -0.04 lbs (-0.02 kg)

The results from the body comp this week were very much like the week before. Parrillo’s 9-site method shows somewhat greater fat loss, which is good since it contains more troublesome locations such as the lower back (where I lost 1 mm this week). The abdominal reading also went down by 1 mm, from 5.5 to 4.5 mm. For the last couple of weeks I’ve only lost about .5 mm every week in these areas. So I’m now pretty convinced that the Yohimbe HCL supplementation helps a lot, especially with stubborn hardened fat. I’ve also noticed some improvements in the shoulder area.

Here’s a new picture from this Saturday morning:

 
And here’s a new comparison picture with the “before” photo, and a photo from week 3, week 8 and week 11:

 
The results after eleven weeks:
Morning weight difference: -8.36 lbs (-3.1 kg)
Waist measurement difference: -3.51” (-8.9 cm)
Body fat difference by Parillo: -15.46 lbs (-7.03 kg)
Body fat difference by J/P: -13.09 lbs (-5.95 kg)
Lean body mass difference by Parillo: +7.09 lbs (+3.22 kg)
Lean body mass difference by J/P: +4.73 lbs (+2.15 kg)