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 8 of the AdvoCare Challenge

Monday, 10/30/12.  Hurricane Sandy is HERE but the 24 Day Challenge continues 🙂  Work and Day Care is closed today so were all home staving off Cabin Fever.  Also more temptations when I’m home.  I find myself eating more when I am surrounded by food.  So I have to actively focus on my goals and the challenge.  The details are below.  I think I did pretty good.

Kelly and I both were able to workout.  Yup, reason #451 to have a Garage Gym.  A.K.A. “The Strength Compound”.  Yup #2, Garage Gym is in capital letters.  It is that important.  Modified my workout to strength maintenance and increased fat burning (details at the bottom).  Kelly did an 8 exercise strength circuit for 3 sets.  Both done in less than 60 minutes.

  • Meal #1 – ProBiotic RESTORE™ ULTRA and the Fiber Drink with 20 oz of water.  grapes and blueberries.
  • Meal #2 – whole wheat high fiber english muffin + organic peanut butter.  coffee
  • Meal #3 – Steak and mushrooms.  Coke Zero.  handful of almonds. 
  • Meal #4 – Apple.  small turkey chilli.  small protein bar.  30 minutes later – PRE WORKOUT SPARK + creatine!

Today’s Workout – Lower Body 

Deadlift – 135×3, 185×3, 225×3, 275×3, 315×3, 365×3, 415×3. = Strength maintenance of 455 lbs deadlift

Metabolic Strength Circuit = increased fat burning.  Moderately heavy weights (50% of 1RM) in a circuit format (multiple full body exercises with minimal rest)

  1. BB Hang Clean 135 lbs
  2. BB Front Squat 135 lbs
  3. BB Chest Press 185 lbs
  4. Burpees x 10
  5. BB Row 135×12
  6. Band Crunches
  7. 2 sets of 10 reps each.  My ass was kicked!
  • Meal #5 – (Post Workout) Super Shake – 2 scoops of whey protein.  2% organic milk.  ice and water for consistency.
  • Meal #6 – baked breaded chicken w/ light BBQ sauce.  bag of steamed veggies.  handful of walnuts.  grapes.  Coke Zero.  + 4 OmegaPlex

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

Day 5 of the AdvoCare Challenge

Same as day 4.  ProBiotic RESTORE™ ULTRA in the AM, SPARK pre workout, OmegaPlex at Dinner, Herbal Cleanse pills before bed.  Sprinkle in a healthy diet and heavy lifting, and I have a leaner body, better digestion, more energy, and less toxins in my body than 5 days ago.

But this is where shit is getting real.  My wife and I are going to show at in NYC with friends and staying the night.  That means restaurant food, alcohol, and lots of laughs.  Three of our favorite things 🙂  If you read my previous post Fitting the 24 Day AdvoCare Challenge into your Daily Life you will remember that their is no perfect time to do a cleanse, start a weight loss program, go back to school, have a family, etc…Last night was one of those nights.  We had a great time.  Ate some food that was not “AdvoCare Cleanse” approved but we were ok with it.  Accept it and move on.

Woke up – 2 ProBiotic RESTORE™ ULTRA and water.

  • Meal #1 – fat free greek yogurt w/ handful of walnuts.  Water.  coffee
  • Meal #2 – grilled chicken breast w/ whole wheat wrap, romaine lettuce, and salsa.  Water.
  • Meal #3 (pre workout) – ½ whole wheat high fiber English muffin w/ organic peanut butter.  45 minutes later – SPARK

Today’s Workout – Upper Body

  • BB Shoulder Press 115×8 for 3 sets
  • DB Incline Chest Press 65×10 + Hammer Row 270×10 for 3 supersets
  • TRX Chest Flys + DB High Pulls 40×10 for 2 supersets
  • Dips + DB Hammer Curls 50×10 + Tricep Rope Pressdowns 120×10 + Free Motion Preacher curl 50×10 for 2 supersets
  • Meal #4 (post workout) – 2 scoops of whey protein.  Salad bar and chicken from the Peddie School dinning hall
  • Meal #5 – melon, pear, small protein bar, water on the way to the train station.
  • Meal #6 – chicken Quesadillas, 2 beers before the show.  1 jack at the show
  • Meal #7 – beef on wick, chip, broccoli and hummas, 2 beers after the show.

Day 4 of the AdvoCare Challenge

Today is the first day we started our ProBiotic RESTORE™ ULTRA.  It is another easy addition to the daily schedule.  Two small pills when you wake, 30 minutes before you eat breakfast.  No Fiber drink today.  Overall, another great day.  I absolutely felt the difference with out the SPARK.  I will not make that mistake again.

  • Meal #1 – 6 egg white omelet with turkey sausage and 2% cheese with salsa.  Coffee (half caffeine)
  • Meal #2 – ½ whole wheat high fiber English muffin w/ organic peanut butter

Today’s Workout – Lower Body

  • BB Squat – warm-up 135×5, 185×5, 185 + 90 lbs chains x5.  Working sets 225 + 90 lbs chains x8 for 5 sets
  • Trap Bar Deadlift – 245 lbs x 10 for 5 sets
  • Walking Lunges – 40 yards up a ramp w/ a weight vest x3
  • Meal #3 – (post workout) – 2 scoops of whey protein.  Salad bar, catfish with mixed veggies.  Water.
  • Meal #4 – apple, grapes, small protein bar, water.
  • Meal #5 – fat-free greek yogurt w/ a handful of walnuts.  Lean burger (95/5) w/ slice of 2% cheese, romaine lettuce, ketchup.  4 OmegaPlex.
  • Meal #6 – handful of walnuts, apple, water.
  • Before Bed – 3 herbal cleanse tablets.

Day 3 of the AdvoCare Challenge

Today is a “work / recovery workout” day.  I realized today that each day has different energy needs (work vs day off, workout vs no workout, projects around the house, etc…) and you must adjust your eating patterns to match.  Yesterday was a “no work / upper body workout” day.  I will write a future post about the different types of days we have and how to attack them.

With that said on my Recovery days i minimize my AM food and carbs throughout the day (i just simply don’t need them).  Good news…I was able to make to my workout at Noon on minimal calories thanks to my Fiber Drink.

Overall, another great day.  Especially the AM.  I love the combo of the Fiber drink and the SPARK.  The most notable improvement (so far) has been my performance in the bathroom.  Watch out, crude alert.  My #2’s have been more regular and better quality.  I don’t need to bring anything to read to pass the time if you know what I’m saying.

  1. Meal #1 – Fiber Drink (gross but satisfying), water, grapes.  I sipped on my SPARK + creatine all AM (oh yeah, that is my fancy blog speak for the mornings, clever right?).  I also had a handful of almonds in there somewhere.
  2. Meal #2 – (if you can even call it a meal).  I ate the other half of my wife’s whole grain, high fiber, English muffin with organic peanut butter.
  3. Meal #3 – Pre Workout – 1 scoop of whey protein.

Today’s Workout – Recovery Day

  • Abs – good mornings, hang leg raises, DB side bends, TRX rollouts, Cable crunch – 2×10
  • 20 minutes of cardio on the Keiser Total Body Trainer – 145 bpm (beats per minute) heart rate
  • Foam Roll
  • Stretch
  1. Meal #4 – Post Workout – 2 scoops of whey protein.  Salad bar and chicken cacciatore (but i pulled the skin off).  water
  2. Meal #5 – small protein bar, water
  3. Meal #6 – fat free greek yogurt w/ almonds.  bowl of turkey chilli with coke zero.  30 minutes later – apple
  4. Before Bed – 3 Herbal Cleanse tablets

Day 2 of the AdvoCare Challenge

You already know my thoughts on the taste of the Fiber Drink from yesterday’s post, but my Wife and I agree that it squashes your appetite big time!  You are talking to a Former Fat Boy (F2B) and current Meathead.  Not only do I never forget to eat, but while I’m eating I can’t wait to eat again.  I had the Fiber Drink first thing in the morning (7am) with 20 oz of water and grapes.  I did not eat again until 10am (small protein bar and grapes and water) and I only ate then because I knew I should.  In those 3 hours I did my morning routine and 2 hours of heavy-duty landscape work (and yes, I have a job.  we have a long weekend from school).  All in all a great day.  I had awesome energy all day.  I was able to get many projects around the house done, run errands, grocery store, workout, etc….all with great energy on less calories.

How I ate today:

  • Meal #1 – Fiber Drink, grapes, water.  30 minutes later – 1/2 whole grain english muffin w/ organic peanut butter
  • Meal #2 – small protein bar, grapes, water
  • Meal #3 – turkey tacos.  salsa, whole grain wrap, romaine lettuce, fat-free greek yogurt with raw almonds.
  • Meal #4 (pre workout) – 6 egg white omelet with veggies and 2% cheese.  more salsa.  water.
  • 45 minutes later – SPARK.
  • Meal #5 (post workout shake) – 2 scoops whey protein, 2% organic milk, 1/2 banana, plain fat free greek yogurt.  water and ice to consistency.  4 OmegaPlex.
  • Meal #6 (I got whicked hungry while grilling for the next couple of days) – 1 lean burger (95/5 fat), ketchup, handful of almonds, and my Wife and I went halvsies on a bag of steamed veggies.
  • Before bed – 3 herbal cleanse tablets, apple, water.

Today’s workout – Bench 5/3/1

Oh yeah, I have a garage gym.  One of the proudest days of my life outside of the PC answers (wedding day, MJ’s birth, hump days, etc….) to have built a garage gym.  I will certainly post in the near future about the “Strength Compound” powered by AdvoCare.  Get it?  Not a bad commercial or tag line!?!?  I regress.  Now on to today’s details.

  • 225 lbs bench x 5 reps superset (SS) with 8 pull-ups x 5 sets
  • incline push ups SS landmine row – 3×10
  • BB clean and press – 5×5
  • Arms Circuit – skull crushers, BB bicep curl, super band triceps press down, super band bicep concentration curls – 3×10
  • Conditioning – Sled Walks – 10 reps x 40 yards.  Heart Rate – 125 recovery / 160 work