Time Frame – 15 Weeks
Starting Weight – 175 lbs
End Weight – 156 lbs
Total Weight Lost – 19 lbs
-Visible Abs: Achieved
-29 Inch Waist: 1 Inch Shy – 30 Inches
-Improve Muscle Strength & Size: Achieved
-Minimize Inflammation: Achieved
-Increase Energy: Achieved
Weight Training – 4-5x Per Week.
Cardio – None
Weekly Pictures – Monitored fat loss progress via pictures.
Weight – Monitored my weight daily (For most of my clients I don’t recommend daily weigh ins but rather weekly. Personally I have a healthy relationship with the scale so my mood doesn’t fluctuate with the number I see, some people are very attached to that digit so know where you’re at on this one).
Nutrition – Made adjustments when necessary for consistent fat loss. Sometimes these were increases in calories and sometimes decreases, whatever my body needed at the time! The pictures play a massive role here in allowing me to be objective, the mirror can play tricks on ya!
As you can see I didn’t do a massive amount of exercise, no more than 5 hours per week! I allowed myself a ‘treat’ meal each week eating whatever I felt like at the time! I also drank more alcohol the leaner I got and the more often the sun was out!
I could have made faster progress if I completely eliminated booze and didn’t incorporate ‘treat’ meals but rather reefed (higher carbohydrate) days, however I was in no rush so I enjoyed some alcohol and a weekly ‘treat’ meal.
Now that I achieved my original goals I’m done and it’s free for all time right…?
Nahhhh, now it’s time to reestablish new goals and put a plan in place to reach them, there’s always room for improvement! I find if I don’t have a definitive goal I’m working towards my motivation lacks so I use goals to my advantage!
Goals Moving Forward:
-Stay Lean (No more than 8-10% Body Fat)
-Improve Muscle Strength & Size
-Improve Metabolic Capacity (Increase Food Quantity While Maintaining Body Comp)
I’m going to maintain my workout schedule with 4 workouts weekly, no cardio and of course proper nutrition so I continue to feel awesome, sleep great and keep my mood up!
The key to all this stuff is consistency. Will there be days where I indulge, of course however I don’t let minor things distract me from the big picture! A weekend away or a few ‘off’ days here and there aren’t the end of the world, no one every got fat over the weekend! Just like no one ever got lean in a few days, it’s all about being consistent and living a balanced LIFESTYLE!