As promised, here are the physical results. Measurements were taken each morning prior to eating, drinking, thinking or much movement aside from crawling to the bathroom.
Final Results, August 29th
Body Fat According to Eat Smart Scale: 11.7% (Athletic Setting)
Omron Body Fat: 14.7% (Average/Normal Setting)
Starting Measurements (4 Weeks + 3 Days)
Age: 33 Years
Starting Weight: 108.4lbs.
Starting Body Fat According to Eat Smart Scale: 12.7% (Athletic Setting)
Omron Body Fat: 16% (Average/Normal Setting)
I don't want to get too wrapped up in before and afters or numbers here. The important thing is that a.) I feel stronger, I'm lifting heavier and have more energy b.) my clothes feel loose, but my legs and arms don't look like twigs and c.) I never once felt deprived or overwhelmed.
There you have it. I lost a little bit of weight and body fat. The important thing to point out here is that my BF% consistently decreased. Where my weight fluctuated a little bit, the BF% just kept dropping. I didn't measure every target area and I didn't overanalyze. I simply stuck to the meals 99% of the time and trained 3-4 times a week with a plan. No arriving at the gym empty handed with a question mark on my face.
What the Get Lean, Get Mean plan did was keep me sane, keep me accountable, keep me healthy and on a path that had room to meander a bit. I had wine. I had nut butter (when people say they can't have this I cringe). I had coffee, Quest Bars and even some frozen yogurt with hot fudge sauce. I had dinners out and are you ready for this,...Wendy's.
In my opinion, the taste of your food is very important in being successful in your health and fitness endeavors. What you eat should always be delicious. Even if you aren't a "foodie" you should enjoy what you eat. If you don't, you are leaving room for boredom and failure. I don't do "sacrifice for the sake of my body." Not in this house.
So why does the plan work and how is it that I gained some size/definition and kept lean if not a little leaner throughout the plan? The food tastes good. There is enough food to keep you satisfied. The physical work is tough, but not life consuming. There are those meandering roads I speak of (room to live a little). Your brain and body are happy, but working. You are nourished with a mix of lean protein (40-45%), carbs glorious carbs (35-40%) and healthy fats (20%). You're eating enough calories to support fat loss and/or muscle gains with room for a cycle/party/happy meal on the weekends (a healthy-ish dinner out, glass of wine, piece of chocolate, Amstel at the Mumford & Sons show,...). When you tell yourself NO, I CAN'T or I'm STRONGER for NOT Having X,Y,Z you are sending a bad message to that brain and body of yours. Say you CAN, do what's RIGHT, move your ASS and walk and talk with CONFIDENCE. The POWER of POSITIVE thinking really does exist. Walk with intention; work towards a goal and LIVE A LITTLE!
Here is the link again: Click Here for the Get Lean, Get Mean Meal Plan and Info Post
I'm really interested in setting up a group of 2 or 3 people who have a goal of losing around 5-10 pounds or an interest in decreasing body fat and increasing lean muscle. The Get Lean, Get Mean plan is a life plan (something that you can follow less rigidly for maintenance); but to see results I've set it up to be a 4 week plan with a 1-3 day juice cleanse at the end of the 4 weeks. The juice cleanse isn't necessary. To be honest, I just love juice and find that a day of it gives you energy and clarity after being on a chicken and oats kick for a while. If you're interested in being one of the participants, please message me at firstname.lastname@example.org.
All of the training used over the last few weeks can be found HERE.
And now for what you've all been waiting for; snapshots of the food on the GLGM plan...
I'm certainly way behind on my goal of launching a fit-coaching business. You see, I want it to be completely and truly 100%. I have been working on it for well over a year. Now is the time. I've put a month into testing the Get Lean, Get Mean plan and it worked. It worked because it is a customized plan based on the theories I've developed to help others. Each plan I intend to create will be generated based on an individuals goals, needs and personality. I'm motivated now more than ever to start focusing on bringing this all to you very, very soon!