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 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 14 of my 24 Day AdvoCare Challenge

Sunday, November 4th, 2012.  Day 3 of my parent’s visit and Day 2 of the temptation of my Dad’s breakfast.  My compromise was his egg sandwich.

  • Before Breakfast – 1st Yellow MNS packet + Coffee
  • Meal #1 – Meal Replacement Shake (MRS) + 2% organic milk, ice, water + both White MNS packets
  • Meal #2 – My Dad’s egg sandwich (2 fried eggs, 1 ½ pieces of turkey sausage, 3 pieces of real bacon, 2% cheese, ketchup on a sandwich thin) + OJ (Trop 50 – 50% less sugar)
  • Meal #3 – Apple.  Fat free greek yogurt + almonds.  30 minutes later – small protein bar + water.  +2nd Yellow MNS packet
  • Meal #4 – Roast Beef in cheese wraps (Roast beef wrapped in 2% provolone) with hummus. Water.
  • Meal #5 – left over steak.  Blueberries.  Broccoli and hummus.  Scoop of organic peanut butter.
  • Meal #6 – My Mom’s turkey dinner.  Turkey, 1 scoop of stuffing (this maybe the biggest victory of the weekend.  I can eat plates of stuffing.  I am not exaggerating.  It is maybe in my top 5 favorite foods.  But I choose to limit myself for the challenge).  1 beer, water +4 OmegaPlex

No workout today – OFF DAY.

Day 7 of the AdvoCare Challenge

Today was the last day of the cleanse that occurred during a weekend.  The weekend is where most people fall apart on their diets; I hope I did O.K.

  • ProBiotic RESTORE™ ULTRA before breakfast.
  • Meal #1 – Super Shake.  2 scoops of whey protein + 2% organic milk + frozen mixed berries + ice and water for consistency
  • Meal #2 – whole wheat high fiber english muffin + organic peanut butter.  grapes
  • Meal #3 – apple + small protein bar.  fat free greek yogurt + walnuts
  • Meal #4 – Steak and mushrooms.  Coke Zero.  handful of gold fish.  + 4 OmegaPlex.
  • Meal #5 (sunday dinner with the in-laws) 2 meatballs, London Broil, 1/2 baked potato (dry), salad.  1 glass of wine.  2 beers.
  • 3 Herbal Cleanse tablets before bed.  No SPARK today,  too much coffee early in the day

No workout today – OFF Day