The Results!

Tuesday, December 4th, 2012

Wow, it has been 18 days since my last post.  Life simply got in the way.  I could list the excuses but you don’t really care, you only want to see the results….So here they are.  My suit felt looser at the wedding.  My belt loop is one tighter and I could actually button the top button of my dress shirts!

I never set out to become “Johny 6-pack” in 24 days.  Not realistic.  Not really even a goal of my mine.  If so, I would have to get my body fat % down in the 8% range and I don’t think my wife would enjoy the lifestyle changes needed (no alcohol, no bread ever, bad attitude from low carb diet, not putting my family first, ect…) to make that happen.  Instead I wanted to take the products, work my butt off in the gym, make some moderate changes in my nutrition, and see what AdvoCare could do for me.  Ultimately my goal is to attain and maintain a body fat % of 10% in a range of 210-215 lbs.  I will never be under 200 again (graduated college at 205 lbs and married at 215 lbs).

AdvoCare

Who is the 24 day Challenge perfect for?

  1. Any experienced exerciser (years of consistent exercise) who is stuck at a plateau (me)
  2. Any random exerciser who feels the need for structured programs
  3. Any person thinking of starting a weight loss program in the new year
  4. Ex-athletes who likes a challenge
  5. A veteran of buying supplements who wants to try a new product that is well researched and certified safe.

Where do I buy the program?  RIGHT HERE

Can I buy only specific supplements if I don’t want the 24 day challenge?  Yes, SHOP HERE.  Email or comment and I will suggest a couple of things for you.

What am I doing since the 24 day Challenge?  I have continued working my butt off in the gym.  I have enjoyed a couple of Nutrigrain bars, whoops.

Would I do it again?  Yes, but I would personally skip the Cleanse Phase.  I did like the cleanse, but I believe I found the products within the Cleanse that work best for me, therefore, I would not repeat the program.  Also, I did not see huge changes during the cleanse because I ate similar to the recommendations of the cleanse program.

I exchanged the fiber drink for another fiber product (NOW Whole Psyllium Husks) and I have added a Greens Supplement (Amazing Grass) to replace the herbal cleanse tablets.  I still take the OmegaPlex and SPARK.  That will never stop 🙂  You cannot have enough omega-3’s and energy in your life.  I have stopped taking the Probiotics.  I know they are healthy and beneficial, but just a choice.  If I had some severe digestive problems I would have continued taking the Probiotics, but I do not.

I would continue the MAX Phase as prescribed.  I really think that is when my biggest changes occurred.  I found the Metabolic Nutrition System the most beneficial.  I found the appetite suppression to be the most important.  If you look over my 24 days of food logs, I eat a ton of food and I normally eat more.  I have continued the SPARK, OmegaPlex, and the Meal Replacements (Mocha is the best!) from the MAX Phase.  I will buy the MNS 3 again when I am ready mentally and logistically (not the holidays) to make another change in body composition.

Before - Oct. 22nd
Before – Oct. 22nd
After 24 days
After 24 days
Before
Before
After 24 days
After 24 days
before
before
After 24 days
After 24 days
before
before
After 24 days
After 24 days

The Numbers:  Most don’t care about the numbers.  Body Fat % can be inacurate at 1-3% either direction.  I used the caliper method with these calipers.  They are super simple and cheap.  The most important thing about calipers is that your body fat is trending down.

The only absolutes are the pictures above (make your own judgements) and the tape measurements.  I lost inches where it counts (belly) and gained inches where it counts (arms).  Ever since I started caring about weight loss, muscle gain, looking good in the mirror, amateur powerlifting, etc..I know that i gain and lose weight in my face and belly.  And that is exactly what happened during these 24 days – I lost weight in my face and belly 🙂

Before After Difference
Weight 220 218 2
Body Fat % 14.73 12.1 2.63
Fat lbs 32.4 26.6 5.8
Muscle lbs 187.6 193.4 5.8
Measurements   (mm)
chest 10 8 2
abs 20 16 4
thigh 8 8 0
tricep 10 8 2
back 20 16 4
love handles 18 14 4
ribs 12 10 2
Measurements(inches)
Neck 17 16 1
Chest 44 44 0
Belly 38 36 2
Legs 28 28 0
Arms (flexed) 16.5 17 -0.5
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Day 24 of my 24 day AdvoCare Challenge

Wednesday, November 14th 2012 – The FINAL Day!

Recovery Day – low carb

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, 1 scoop of organic peanut butter, ice, water
  • Pre Workout – SPARK

Today’s Workout – Recovery Day

Warm-up – Rumble Roller (my new favorite)

Recovery Strength & Cardio Circuit –  2 sets

  1. Versa Climber – 3 min = 145 bpm
  2. Ab Rollouts x10
  3. Band Pull-aparts x25
  4. BB Lunge / Good Morning Combo 95×6 each
  5. Keiser TBT – 3 min = 148 bpm
  6. Cable Crunch x8
  7. DB Bicep Curl 40×12
  8. TRX Skull Crusher (triceps) x12

 I added some extra arms and core at the end just because I never do that stuff.  I had to remind myself today was a recovery day.

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  1. Meal #2 – Post Workout – 2 scoops of Whey protein
  2. Meal #3 – Lunch at the Peddie School dining hall.  Water. + 2nd Yellow MNS packet + Both White MNS packets
  3. Meal #4 – small protein bar, water, pear
  4. Meal #5 –Almonds, grapes, Roast Beef, bag of veggies.  +4 OmegaPlex

Day 23 of my 24 day AdvoCare Challenge

Tuesday, November 13th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – 3 egg whites, turkey sausage, slice of 2% cheese, ketchup + coffee.
  • Meal #2 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout

Upper Body – Bench 5/3/1

Warm-up – Foam Roll, Jump Rope, Pullups, incline close grip pushups, band pull-aparts

BB Bench 135×3, 185×3, 235×3, 275×3, 305×3, 335×1, 345×1.  I was pumped after that set because I was able to maintain my strength while losing body fat.  Results to come in a few days!

Metabolic Strength Circuit –  3 sets x 8 reps

  1. BB Bench – 185 + 90 lbs chains
  2. Hammer Row – 270 lbs
  3. Cable Chop – 100 lbs
  4. DB Shoulder Press – 45 lbs
  5. Chin-ups x8
  6. Cable Lift – 70 lbs

Cardio Intervals – 2 sets

  1. Step Mill 1 min = 162 bpm
  2. Bike recovery = 135 bpm (1 min)
  3. Jump Rope 1 min
  4. Bike recovery = 135 bpm (1 min)

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  4 peices of BBQ chicken (minus the skin of course).  bowl of fresh mixed fruit.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 –Almonds, small protein bar, Lean burger (no bun), slice of 2% cheese, ketchup, bag of veggies.  Late snack – apple + 1 scoop of peanut butter, 1 small piece of chicken (fresh off the grill.  It would have been a sin not to). +4 OmegaPlex

Day 22 of my 24 day AdvoCare Challenge

Monday, November 12th 2012. 

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – whole wheat high fiber English muffin w/ organic peanut butter.  Coffee.  low carb sourdough roast beef + turkey wrap w/ mustard and 2% cheese.  Water + Both White MNS packets
  • Pre Workout – SPARK

Today’s Workout @ The Peddie School Fitness Centet

Lower Body – Deadlift

Warm-up – Foam Roll, Jump Rope, lunges with rotation, BB Good Mornings 95, 115, 135×6 each

HEX Bar Deadlift 135×3, 225×3, 315×3, 405×3, 455×1, 475×1, 505×1

Metabolic Strength Circuit –  3 sets

  1. HEX Deadlift 275×8
  2. BB Front Squat 155×8
  3. Ball Plank x 45 seconds
  4. BB RDL 175×8
  5. DB Jump Squats 25×8
  6. Band Side Plank Raises x10

Cardio Intervals – 3 sets and I was beat!

  1. Erg 400 meters = 162 bpm
  2. Bike recovery = 135 bpm (90 seconds – 2 minutes)
  3. Battle Ropes (2×20 seconds) = 155 bpm
  4. Eliptical recovery = 135 bpm (90 seconds – 2 minutes)

***On the 3rd (and final) set I did 5 minutes of the Eliptical at 150 bpm

Cool Down – wall hip / quad stretch, prone scorpions, piriformis stretch

  • Meal #2 – Post Workout – 2 scoops of Whey protein
  • Meal #3 – Lunch at the Peddie School dining hall.  Wheat berry salad, open face Turkey sandwich with lettuce, swiss, and mustard.  Water. + 2nd Yellow MNS packet
  • Meal #4 – Meal Replacement Shake (MRS), water, plum
  • Meal #5 – Fat Free Greek yogurt + Almonds, grapes, Taco meat w/ fresh salsa.  water.          +4 OmegaPlex

Day 21 of my 24 day AdvoCare Challenge

Sunday, November 11th, 2012

Get away day.  Travel day.  Time to get home and see our little boy.  But with that excitement comes the potential disaster of Airplane and Airport Food.  No workout today.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – small protein bar + coffee
  • Meal #2 – Meal Replacement Shake (MRS) + water
  • Meal #3 – A left over salad with grilled chicken + Vitamin Water ZERO.
  • Airport Food – Meal #4 – 1/2 Turkey sandwich + 1/2 salad with grilled chicken + 1 Miller Lite draft (a pre-flight ritual of ours).  Basically i went halfsies with my wife while we were waiting for our flight.  The food was horrible!  But unfortunately the best choices at the time.  I would not had made it home on another protein bar or MRS.
  • Meal #5 – Home finally and starving – Fat Free greek yogurt + Almonds.  Apple + 1 scoop of peanut butter
  • Meal #6 – 2 lean burgers, 1 sandwich thin, ketchup, 1 slice of 2% cheese.  Bag of steamed veggies.  water.

We survived the airport and a day of travel, now I have 3 day left to finish strong!

 

Day 20 of my 24 Day AdvoCare Challenge

Saturday, November 10th 2012.

Wedding Day.  Today I am going to take advantage of a beautiful city and no kids and go for a run!  Holy Shit, yup, i’m going for a run.  It will be my 6th workout this week and 5th day of “cardio.”  I am so proud of my self.  Food on the road was as best I could manage.

Pre Workout – SPARK

Today’s Workout – Cardio Intervals

Warmup – I did 2 quick sets of a leg circuit in the hotel gym to get loose and build up my heart rate so when i went running I was buring calories from the start.

DB Lower Body Circuit – 2 sets x 10-15 reps each

  1. Front Squat – 40 lbs
  2. Lunge with Rotation
  3. RDL / Good Morning combo – 30 lbs

25 minutes run.  I went for a run in Atlanta’s Olympic Centienal Park.  I was beautiful and reminded of my time in D.C. running around the monuments.  Difference was I was drinking my face off 3 days week and no amount of running and strength training would show results.  Either way, I sprinted the hills and ran the stairs when possible.  I jogged on the flat ground.  My heart rate ranged from 155 to 135 bpm.  I walked the few blocks back to the hotel for a cool down.

Post Workout – Meal Replacement Shake (MRS) + 1st Yellow MNS packet

Meal #2 – Roast Beef with provolone on sourdough bread from a local deli + small protein bar + Both white MNS Packets.

Meal #3 – Meal Replacement Shake (MRS) + 2nd Yellow MNS packet

Meal #4 – Chicken, bean, rice bowl from Baha Fresh + protein bar

2 jack daniels in the room while reading my book and my wife getting ready for wedding. so relaxing.

Meal #5 –Wedding reception and dinner at the wedding.  3 beers and lots of food.  It was a classy wedding with great food.  The bride and groom arrived in a helicopter to give you an idea.  So all i did was remove the buns from the burgers, crab cake, and chicken (with hummus) sandwiches and eat as much protein as possible….

Day 19 of my 24 day AdvoCare Challenge

Friday, November 9th 2012.

Today we are traveling south to a wedding.  Traveling and weddings can really be potential distastors in weight loss and body fat loss program 🙂  I actually wrote about this in a previous blog, now I can share with you my action steps (if you even care, and if anyone is really reading this, which i kind of doubt.  The only thing anyone will ever read is my results post, or look at my pictures, or ask independant of my posts.  So i guess I am writing each day for me.  My reflections.  My accountability.  My own reasons.  This may be a springboard to a daily of weekly blog of my thoughts on fitness, life, and AdvoCare…but who knows.

Travel day on friday.  We had an 8am flight.  Subway from the airport.  Check into the hotel.  Basically i had about 5 or 6 hours where it was going to be tough to eat (healthy).  So i added some peanut butter to my morning super shake to hold me over a little longer.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – 7:45am – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + organic peanut butter
  • Meal #2 – 1:30pm – small protein bar.  Legal Sea Foods – salmon + brocolli.  shared fried calamari with my wife (i was starved, back off) 2nd Yellow MNS packet + Both white MNS Packets.
  • Pre Workout – SPARK

Today’s Workout @ Hotel Gym

Upper Body – Shoulder Press

  • Warm-up – Various Med Ball exercises + 1 set of core
  • Machine Shoulder Press – 8 sets of 3 reps.  I worked up to attempting the whole stack.  I was one short 😦

Metabolic Strength Circuit – 4 sets.  10 reps – 1st set, 8 reps – 2nd set, 6 reps – 3rd set, 4 reps – 4th set 

  1. Machine Pulldown
  2. Machine Shoulder Press
  3. Machine Row
  4. Machine Chest Press
  5. Dips
  6. DB Bicep Curls

No cardio today

Cool Down – nap with my wife up in the room

  • Meal #2 – Post Workout – Meal Replacement Shake (MRS)
  • Meal #3 – 12″ grilled chicken sub at Subway.  I was in some desperate need of some carbs!
  • 2 jack daniels in the room while reading my book and my wife getting ready for dinner.  so relaxing.
  • Meal #4 – Dinner at Ruth Chris with my brother in-law.  NY Strip Steak + broccoli and mushrooms.  The best stake i ever had!  Yes, I had 2 peices of bread.  2 beers.  Water