Day #42 - Week 6 Evaluation - Single Digits!

Finally! For the first time since I was a bean-pole in high school I made it down to single digit body fat%!!! I admit I did much better on my macro-nutrient intake this week and I bet that had something to do with it. Basically, I didn't have a ridiculous cheat meal like I had been doing just about every week...funny how that works huh?

Come a Long Way:

Since single digits is somewhat of a milestone, I thought I'd break out some old photos for fun. Here are some pictures from 2008 where I was my biggest. I weighed 240lbs and was probably 30% body fat. I ate like junk and didn't exercise at all. The crazy thing is I had no idea that I had let myself get fat. I looked at myself every day in the mirror but didn't see it. It was these pictures that finally opened up my eyes and convinced me that I needed to make a change.

Here are some photos from 2010. At this point I had made significant changes in my eating and exercise habits, and I had started participating and leading in boot camps. I was in decent shape, but still had some body fat that I needed to shed. I was probably about 200lbs in this photo and around 18% body fat (estimate). 

No matter where you are at on your health and fitness journey, realize that huge changes are possible with consistency. Don't blame genetics...if you do you are selling yourself short! Don't give up and think just because you are overweight now that you will always be overweight. Habits trump genetics 99 times out of 100. My journey didn't happen overnight, so don't quit if yours doesn't either. Start moving in the right direction and you may look back after a few years and be amazed at the changes you've made!

Matt's Week 6 Evaluation

Weight: 190.2lbs (back up from week 4 eval)
Body fat%: 9.72% (down .38 from last week)
Body fat lbs: 18.48 lbs (down .88 lbs)
Lean lbs: 171.72 lbs (up .88 lbs)
Pinch test (millimeters): Chest - 5, Abdominal - 14 (down 1mm), Thigh - 12 (down 1mm), Tricep - 9, Subscapular - 10 (down 1mm), Suprailliac - 8, Midaxillary - 8.
Circumference measurements (inches): Bicep - 14.5, Flexed Bicep - 16, Chest - 42, Waist - 35.25, Calf - 15.25, Thigh - 23.5 (all measurements stayed the same this week)

 Relaxed Pose

 Side Pose

Flexed Pose 

Analysis:

Strength continues to go up on all strength markers. It feels awesome going into the gym just knowing that even though I pushed it last time and lifted more than I've ever lifted...it wasn't a fluke and I can do it again! I feel like I've got my calorie intake estimate down pretty well since I've been able to hover around 190.2 lbs pretty consistently for a few weeks now (baring the week I was on antibiotics and lost my appetite). I have to admit that was a little skeptical of the I.F. plan before I started it...but I was willing to give it a try. Now I've got to say that it has exceeded my expectations and all of the science in theory seems to be working in practice. My goal is still to make it to 8%. I honestly didn't know how realistic that goal was before starting the plan...but now, I'm 100% confident that I'm going to get there. Give me another 6 weeks and we'll see what happens!


* Note: Leigh didn't want to take photos today, but we did do her eval. Numbers looked good, so we'll have a full post with numbers and photos next week.

Scripture for the Day:

Galatians 2:20 - "I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me."


AMEN!

Day #40 - Don't Be Fooled!

There is, has been, and always will be bad information out there about nutrition and exercise. Do I have all of the answers? No. Have I been guilty of falling for and repeating bad info? Yes. Are we learning more about exercise and nutrition everyday that can help us figure out fact from fiction? Yes. Can this stuff be confusing? Absolutely…eecially when people are selling you bad information!

This week, more so than normal, I’ve run across people 1) taking a worthless product that promises wild health benefits, or 2) preaching bad science without a fundamental understanding of physiological factors, or 3) even stuff out of left field that defies all logic and reasoning…if I went into specifics, you would be in disbelief! It is amazing how blind to logic and common sense some people will be if they have an agenda. In most cases, these products are harmless and simply cost money without any real benefit. In other cases, a bad product or bad information can actually be dangerous, and people who don’t know any better can be the victim. As a fitness professional, I feel that I’ve got an obligation to protect my clients from bad products and information…while at the same time walking the line of not straying outside my scope of practice. I am not a registered dietician…I am a personal trainer…and there is a big difference. With that being said, basic nutrition and physiology is within my scope of practice, and I’d like to set the record straight on a few things just in case you run across a so called “expert” who tries to sell you a load of crap.

Weight Loss (Rant coming…you’ve been warned!)

I’m sure at some point you’ve known of someone who has tried a “new breakthrough product” and experienced dramatic weight loss with it. We always want the magic pill or the easy way out. It is amazing how many “breakthrough” products have come out over the years…but somehow all of them fade into the background after the fad is over. In the last few years Americans have become more and more obese, despite the miracle products. With all of those miracles, how is that possible? Shouldn’t we all be thin and healthy? Claims of losing 5lbs, 10lbs, 15lbs per week without doing a ridiculous amount of exercise and caloric restriction are either bogus or are fluctuations of water weight. The following is a physiological fact - take it to the bank. In order for you to lose 1lb of true body weight, your body must spend approximately 3,500 more calories than it takes in. Therefore, 10lbs of weight loss would amount to you creating a 35,000 calorie deficit. You think you can do that in a week? Probably not unless you are on the Biggest Loser! A 400lb person burns a lot of calories to sustain life. Change their diet to extremely low calorie levels and closely monitor them by a team or doctors and nutritionists and then have them work out 8 hours or more a day, and yes, they can lose 10lbs or more in a week. Isn’t television awesome? Massive weight loss only comes with massive changes in caloric intake and expenditure. So if you think you are incinerating fat because you put a few drops of HCG under your tongue, or you took some raspberry ketones, or you started drinking almond milk…I hate to tell you this, but you’ve been duped. Test this theory if you want. Baring water weight (which I explain a little further down) take all of the “special breakthrough product” that you want and consume 500 more calories per day than a you expend, and I promise you’ll gain weight. Stop taking the product and consume 500 calories less than you expend and I promise you’ll lose weight. Say it with me “weight loss is calories in versus calories out.” Body composition is a different story…not sure if the rant will lead in that direction yet or not J

Metabolism (Rant #2 coming…by now you know what to expect)

Did you know that you can increase your metabolism by eating 6 small meals every 2.5 to 3 hours? Pretty cool huh? Would be nice if it were true, but unfortunately that statement is COMPLETELY FALSE. This is one of the things that before I became a trainer I believed and even spread the bad info to others. Why? Well, I was guilty of repeating something that I’d heard without doing any intelligent research. Notice I said “intelligent” research. There is A LOT of junk out there on the internet written by clueless people. At the time it made sense...after all, once you get on a 6 meal schedule you get hungry if you skip a meal…doesn’t that mean your metabolism has sped up? Um…nope, it’s called entrainment (your body gets used to a certain schedule). Here are some actual factors that affect metabolism: body size, body composition, gender, age, heredity, hormones, psychological state, and temperature. Because erratic eating can affect hormones, it is possible that completely inconsistent eating habits can cause hormone induced metabolic changes. However, the notion that eating 6 meals versus 3 meals, or the notion that having an 8 hour fasting window versus a 16 hour fasting window each day will speed up your metabolism is simply not the case. Your body metabolizes food without fail…it can’t not metabolize food…it’s like breathing. You would need to go 60 hours or more without food for your body to register any real metabolic decrease. The food you eat the night before doesn’t just sit in your stomach idol until you eat breakfast to “wake up” your metabolism…that is ridiculous. I’ve already mentioned in a previous post that there have been studies showing that a larger percentage of obese people skip breakfast than those who are thinner. These are correlation studies, but they don’t consider the important factors, such as diet and exercise. Don’t misunderstand what I’m saying here. If you are on a 6 meal schedule and you like it…keep doing it! I personally think it can help you to create good eating habits and remain structured with your nutrition…in fact I did that for years and will probably do it again if/when I transition out of my I.F. plan. However, don’t think that eating every few hours spikes your metabolism…because that is hogwash.

Carbohydrates (Rant #3 …or is this all just one big rant?)

Do any of you think the only way to lose weight and get in shape is to cut carbs? If so, you’ve been fooled! Carbohydrates are not the enemy…they are the energy! Carbs are the primary fuel source for your body, and you will not function efficiently without them. Various forms of low-carb diets are all the rage, and many people have lost weight through some form of variation of a low carb diet. BUT…this is the key…true weight loss was due to the caloric deficit caused by cutting out calories, not cutting out carbs. Many people who cut carbs drop weight dramatically at the onset of their diet. Creating a caloric deficit will lead to some true weight loss…the rest is water weight. Carbohydrate intake directly affects glycogen, and each gram of glycogen in your body is bound to about 4g of water. When you cut carbs, your muscles and liver empty their glycogen stores and you shed water weight. This is why some people fluctuate on the scale so much, especially when dieting. Replenish the carbs and that water weight will come right back. Consistent eating habits (both time of day and nutritional content) will give you the best picture of your actual body weight. So next time you get on the scale and think that you gained 5lbs in 2 days…relax! Unless you ate 5 whole pizzas, 3 entire apple pies, and an entire gallon of ice cream in those 2 days…it’s mostly water weight. Same goes for weight loss. Just because you changed your diet and started working out doesn’t mean you really lost 10lbs in the first week…most of that was water. I hate to break it to you, but true, healthy weight loss isn’t going to be quick. I recommend 1-2 lbs per week depending upon your size. Some people can lose 3-4lbs per week consistently depending upon a number of factors.

Final word:

Diet and exercise should go hand in hand. You are just making life more difficult for yourself if you exercise your tail off but eat like crap. A single piece of pie will put back all of the calories you burned during that hour long intense workout you did. On the flip side, cutting calories can help you lose weight, but if you want to preserve your lean mass, strengthen your bones, and make your heart healthier…you need to exercise. Do them both successfully and you’ll be very pleased with the results!

Rant over, thank you for your time and attention J

Love me some deadlifts

Today I deadlifted 385lbs 4x! Last week, I lifted 380lbs 1x, then jumped up and was able to get 400lbs 1x. I feel like I’m finally hitting my current strength ceiling, because that 4^th rep was HEAVY! I could not have lifted a 5^th rep. If heavy strength training jacks up your catecholamine levels, then I have am pretty convinced I’ve got those things in overdrive today! Aside from some weighted pull-ups and bicep curls, here is what I did on deadlift today:

Deadlifts:

269lbs – 8 reps

337lbs – 6 reps

385lbs – 4 reps

I haven’t weighed myself all week which is not normal…I usually try to weigh every other day during the I.F. plan so that I can keep an eye on my caloric intake/expenditure. I’m going to weigh tomorrow, and then do another eval on Sunday to see where I’m at. Have I made it to single digits on my body fat %? I really don’t know. I might have to really focus on clean eating in order to make progress now that I’m down to 10.1%. If you read my initial goals, you’ll remember that 10.06% is where I stalled in the past. Despite eating clean and working out A LOT was never able to hit single digits.

I continue to feel like my greatest progress is in my love handles. I’m hoping to continue to burn off fat and hopefully cut down those love handles and lower abdominal fat. I’d also like to see some gains in my legs as I’ve really been pushing myself there lately. I’m already looking forward to my Saturday leg work out and I might even add in some isolated extensions and curls for fun.

Scripture for the day:

This kind of goes along with the theme of this post:

Proverbs 26:4-5

⁴ Do not answer a fool according to his folly,

Or you will also be like him.

⁵ Answer a fool as his folly deserves,

That he not be wise in his own eyes.

Day #38 - Intermittent Fasting for weight loss

A number of people I've talked to lately have been following the blog and are interested in seeing if Intermittent Fasting can help them lose weight. The answer, is yes, it can...and it might make your weight loss plan easier, but it isn't a magic bullet. If I've said this before, I've said it 1,000 times...weight loss is calories in versus calories out. Therefore, whether you eat 6 meals a day, or whether you get on an intermittent fasting schedule, you will need to create a caloric deficit to lose weight. Consume more than you expend, and you'll gain weight...fasting or not.

So how can I.F. make weight loss easier?

Well, I'm glad you asked ;) Let's say your calorie goal for the day is 1,800 calories. If you eat 6 meals throughout the day, you'll have to really watch your portions. Lets say this is how a successful day hitting your calorie goal while eating 6 meals breaks down:

6:45am Breakfast - 400 calories
10:00am Morning Snack - 150 calories
12:00pm Lunch - 400 calories
3:30pm Afternoon Snack - 150 calories
6:30pm Dinner - 600 calories
8:30pm Late Snack - 100 calories

This is 1,800 calories...and all of those meals and snacks are pretty small. Note that there is nothing wrong with this at all. If you can handle small meals and not fight the urge to indulge and grab something that will push you over your calorie goal then you win! However, if you really aren't satisfied with a 400 calorie lunch, and a 150 calorie snack...then you'll be hungry most of the day and adhering to the diet might be tough.

Now let's look at a successful I.F. day:

12:00pm Lunch - 800 calories
4:00pm Afternoon Snack - 300 calories
7:30pm Dinner -  700 calories

That is also 1,800 calories, but lunch and afternoon snack and twice as big, and dinner is slightly larger. For some people that have problems controlling portions, the I.F. plan would be much easier because you can eat larger meals that are more satisfying. You might also find that you can easily cut calories down to 1,700 or 1,500 with this plan and still feel more satisfied when you eat. This could lead to better adherence.

But what about my metabolism slowing down?
HOGWASH! Yes, I used to preach the often repeated mantra that eating small meals every few hours will increase your metabolism, and skipping breakfast will slow it down, etc. This is completely false...go ahead, try to find a scientific study that shows that your metabolism will slow down skipping breakfast or eating 3 meals a day versus 6. You won't find one. What you will find is "correlation" studies. There are studies that show that overweight people typically skip meals including breakfast, whereas thin people typically eat more smaller meals throughout the day. The problem with these studies is they don't take into account any of the really important things...such as caloric consumption and exercise. Those who are overweight probably don't exercise much, and they probably have bad eating habits (fast food, etc). Thinner people probably exercise, and probably make better food choices. If you are comfortable with 6 small meals a day...great...nothing wrong with that, in fact it might be a good habit to stay structured on your diet plan. For years that was my routine. However, the notion that it increases metabolism is just not true. In order for your metabolism to slow down to any measurable level, you would need to go 60+ hours without food. Therefore, a 16 hour fast with an 8 hour feeding window will not slow down your metabolism one bit.

Say it with me everyone..."Weight loss is calories in versus calories out"

Scripture for the day:

Ephesians 6:11-17

 ¹¹ Put on the full armor of God, so that you can take your stand against the devil’s schemes. ¹² For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.¹³ Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. ¹⁴ Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, ¹⁵ and with your feet fitted with the readiness that comes from the gospel of peace. ¹⁶ In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. ¹⁷ Take the helmet of salvation and the sword of the Spirit, which is the word of God.

Day #35 - Does fasted training make you stronger?

Does training fasted result in greater strength gains than training in the fed state?

Ultimately, I don't have a definitive answer, but I have seen significant gains over the past month while training fasted. It seems like almost every workout I'm adding weight or adding reps. I was not seeing this kind of consistent gain while training in the fed state. Last week I had the strongest chest/triceps workout I've had, and then today I blew that one out of the water. Gains in my chest/tricep workout is significant to me because it is the workout that I've done most consistently for a long period of time. Some of my other workouts I've either lifted further below my strength potential (squats), or I'm doing lifts that I've only recently started doing (i.e. dead lifts and front squats). Gains in DB Chest presses come hard and slow.

Today, here is what I lifted compared to the workout I did right before starting I.F.

Dumbbell Press 5/13/12:
100lbs - 13 reps
100lbs - 11 reps
100lbs - 9 reps
100lbs - 8 reps
Total load - 4,100 lbs


Dumbbell Press 4/01/12:
100lbs - 11 reps
100lbs - 8 reps
95lbs - 8 reps
90lbs - 8 reps
Total load - 3,380 lbs



Incline Dumbbell Press 5/13/12:
95lbs - 8 reps
90lbs - 8 reps
85lbs - 10 reps
80lbs - 10 reps
Total load - 3,130 lbs


Incline Dumbbell Press 4/01/12:
80lbs - 8 reps
75lbs - 8 reps
70lbs - 9 reps
65lbs - 10 reps
Total load - 2,520 lbs


As you can see. these are significant gains in just over a month, especially since I've been doing this workout for a while. This makes me wonder...why am I getting stronger so much faster than before? Can fasted training make you stronger than fed training? If the answer is yes (and I believe it is) here are a few theories/explanations as to why.

1) The "Fight or Flight" Theory (unscientific)
Humans have not always had supermarkets, fast food, and vending machines. In less modern times, men went out and hunted for their food and they wouldn't have any food to eat all day until they drug something home. If the body grew weak without food every few hours, most of our great, great, great, great, great, great...you get the idea...grandfathers wouldn't have been successful at providing food for their families. At times of stress certain hormones and enzymes kick in, giving our body what it needs to perform.

2) Catecholamines -The "Fight or Flight" Theory (scientific)
When your body is placed under stress, it releases hormones called catecholamines, one of which is epinephrine (adrenaline). Heavy strength training increases the catecholamines your body produces, and studies suggest that fasted training increases catecholamines even more. Catecholamines cause general physiological changes that prepare the body for physical activity including  increases in heart rate, blood pressure, blood glucose levels, and a general reaction of the sympathetic nervous system (fight of flight).


 3) p70s6 Kinase
A study published in the European Journal of Applied Physiology in 2010 compared controlled groups training fasted versus training fed. The fasted group had twice the concentration of the enzyme p70s6k post workout. "Among other things, increased levels of p70s6k may lead to a faster transport of amino acids into the muscle cell membranes, which should lead to a more rapid and potent anabolic response to post-workout nutrient ingestion. The effects seen on the other myogenic signaling mechanisms could also affect muscle growth through other pathways." In other words, after fasted training, your body is primed to utilize the nutrients that you eat to rebuild itself more efficiently. The downside of fasted training is muscle catabolism due to the lack of available amino acids. This is where Berkan suggests taking 10g BCAAs at various intervals during the fasted period to "sidestep" the negatives of fasted training, and reap all of the benefits.


4) Various other uncontrolled factors
I've got numerous variables in my I.F. plan, and I haven't been performing a controlled study, so I can't definitively say what is the cause of strength increases. If I had to guess, I'd say it is a combination of the items listed above, and also better tracking of my workouts, so that my mind is right and I'm pushing myself each workout.

Evaluation Today:

We did do our evaluations today, but the vast majority of the numbers stayed the same. I did gain back up to 190.2, but also dropped my body fat from 10.33 to 10.1%, so I am pretty excited about that. We will probably post pictures and eval numbers next weekend.

Scripture for the day:

^{Galations 6:14 "}May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world."

I saw this verse tattooed on the guy who won the 2011 Crossfit Games on ESPN. While I'm not a fan of tattoos, I thought this was a pretty awesome testimony. This guy is one of the fittest, most athletic guys in the world, and he has a constant reminder about boasting only in the cross of his Savior Jesus Christ. That has got to be the most awesome tattoo ever!

Day #29

After posting almost every day for 4 weeks, I'm thinking I'm going to take a break from updating the blog every day. I do want to keep myself motivated to stick to the plan, and posting weekly evaluation results has definitely helped me...so I think I'll continue to do that. I may post more often...we'll see.

John 6:28-40 ^"For I have come down from heaven not to do my will but to do the will of him who sent me. And this is the will of him who sent me, that I shall lose none of all those he has given me, but raise them up at the last day. For my Father’s will is that everyone who looks to the Son and believes in him shall have eternal life, and I will raise them up at the last day.” 

Day #28 - Week 4 Evaluation

After 4 weeks of reasonable adherence to the Intermittent Fasting program (as outlined by Martin Berkhan - LeanGains.com), it's time to see if this stuff is "the real deal." Just by way of context, late last year I was able to get down to 10.06% body fat (the lowest I've been in recent history). I accomplished this by working out quite a bit (6 days a week, and sometimes twice a day) and eating pretty clean - i.e. avoiding junk food, fast food, etc. Despite all of this, I was never able to push past the 10% barrier. I am hoping that the controversial science of Intermittent Fasting is able to help me get into single digits, and help me to hit my goal of 8% body fat.

Just to recap a few things, here are the goals I hoped to accomplish:

1. I’d like to drop 1.25% body fat over the next 4-6 weeks, bringing my body fat % back down to 10%.
2. I’d like to do this without losing much weight
3. I’d really like to increase muscle mass.
4. I’d like to retain or increase my strength at the gym.

      Confession: I haven't been eating as clean as I normally do. Over the last 4 weeks, we've ordered pizza 3 times, eaten at Red Robin, China King, and I've had cake and ice cream more than once :) The bottom line is, I haven't been as strict on my macro-nutrient content during the last 4 weeks, so successful results will validate that intermittent fasting really is an efficient method to burn fat.

a    What I'm looking for: There are 4 things I am looking for in the evaluation analysis. 1) Body Composition - was I able to reduce body fat %? 2) Circumference Measurements - these will help confirm the body composition results. 3) Strength Markers - was I able to maintain or increase strength in my workouts? 4) Visual Comparisons - this one is obvious...do I look like I've reduced fat, increased muscle, or both?

Matt's Evaluation Week 4 and Pre-Program Comparison:

*First number listed is the 5/6/12 eval. Second number listed is the 4/8/12 eval.

Weight: 189.4lbs | 192.4lbs  (decreased 3.00 lbs)

Body fat %: 10.33% | 11.25% (decreased 0.92%)

Body fat lbs: 19.57lbs | 21.64lbs (decreased 2.07lbs)

Lean lbs: 169.83lbs | 170.76lbs (decreased 0.93lbs)

Pinch test (millimeters):

Chest: 5 | 6 (decreased 1mm)

Abdominal: 16 | 16 (same)

Thigh: 13 | 14 (decreased 1mm)

Triceps: 9 | 10 (decreased 1mm)

Subscapular 11 | 12 (decreased 1mm)

Suprailiac: 8 | 8 (same)

Midaxillary: 8 | 10 (decreased 2mm)

Circumference measurements (inches):

Bicep: 14.5 | 14.5 (same)

Flexed Bicep: 16 | 16 (same)

Chest: 42 | 41.75 (increased 0.25 inches)

Waist: 35.25 | 36.5 (decreased 1.25 inches)

Thigh: 23.5 | 23.5 (same)

Calf: 15.25 | 15.25 (same)

Strength Markers: (comparing heaviest 2 sets in most recent and initial workout)

*First numbers are from the most recent workout. Second numbers are from the first workout while on the I.F. plan.

Squats:

Set 1: 315lbs - 6 reps | 275lbs - 8 reps

Set 2: 335lbs - 5 reps | 295lbs - 8 reps

* Significant increase in weight. Fewer reps due to increase in weight, but definitely more strength.

Deep Front Squats:

Set 1: 185lbs - 6 reps | 135lbs - 12 reps

Set 2: 205lbs - 4 reps | 145lbs - 10 reps

* Really big increase in strength here. I feel much stronger on front squats. First set I start with 155lbs now.

Pull-Ups:

Set 1: Body weight + 25lbs - 10 reps | Body weight - 11 reps

Set 2: Body weight + 25lbs - 8 reps | Body weight - 9 reps

* Added 25lbs and only 1 rep behind on each set. Definitely increased.

Dead-lifts:

Set 1: 315lbs - 6 reps | 225lbs - 8 reps

Set 2: 335lbs - 4 reps | 225lbs - 8 reps

* Huge increase in strength. Lifting much more weight on dead-lifts now.

Dumbbell Press:

Set 1: 100lbs - 11 reps | 100lbs - 11 reps

Set 2: 100lbs - 11 reps | 100lbs - 9 reps

* Solid strength increase on second and subsequent sets.

Incline Dumbbell Press:

Set 1: 90lbs - 9 reps | 80lbs - 9 reps

Set 2: 90lbs - 8 reps | 80lbs - 8 reps

* Significant increase on all sets. 

Visual Comparison: (comparing photos from week 4 and pre-program)

(Click on photos to view larger)

Relaxed Pose: While the changes are slight, it appears that overall muscle definition has increased. The most obvious body fat decrease are in my love handles.

Relaxed Side Pose: I think this photo shows the most change. I decreased my waist circumference measurement 1.25 inches in the last 4 weeks. I can see more cut lines in my abdominal area, and my triceps definition is better. I may have been standing more upright in the second photo, but I was relaxing my abs in both pictures, so there is definitely some thinning out in the abdominal area.

 Flexed Pose: This photo again shows some increased cut lines through the entire abdominal area, and some tapering of the love handles.Overall muscle size looks at least the same, maybe even a small increase.

Overall Analysis:

In short, I am a believer and I'm going to stay on the I.F. program to see if I can make it to my 8% goal. I would have liked to get down below 10%, but I did drop almost an entire percent in 4 weeks, so I'll take that. Also, while my body composition shows I lost 2lbs of fat, and almost a pound of lean mass, I really don't think I lost any lean mass...I'll explain. The area I seem to have lost the most body fat in is my love handles...and that is an area that we didn't do a pinch test on. Additionally, every single one of my strength markers shows an increase...not just a neutral result. I don't know many cases where people increase lifting strength while losing muscle. That means it's possible that I probably lost more body fat than my body composition numbers show, and I was probably neutral, or even had a small increase in my muscle mass. The goal was lean gains - losing fat while gaining muscle, and when looking at all of the evidence together (weight, body composition, circumference measurements, strength markers, and visual comparison) I think that is exactly what happened. I'm going to go another 4 weeks, and if the plan continues to work, future changes should be much more obvious as body fat loss at this point will really reveal muscle definition. I should add that while I certainly splurged a good bit more than I normally do - eating pizza, burgers, Chinese, etc...I also ate fairly healthy for the majority of the program. If anyone else wants to try intermittent fasting, don't think it is a magical method that will allow you to eat fast food 24/7 and get good results. Intelligent exercise and nutrition are vital in any type of health and fitness goal you may set out to achieve.

Leigh's Evaluation Week 4 and Pre-Program Comparison:

*First number listed is the 5/6/12 eval. Second number listed is the 4/8/12 eval.

Weight: 118lbs | 119lbs  (decreased 1.00 lbs)

Body fat %: 24.15% | 26.65% (decreased 2.5%)

Body fat lbs: 28.49lbs | 31.71lbs (decreased 3.22lbs)

Lean lbs: 89.51lbs | 87.29lbs (increased 2.22lbs)

Pinch test (millimeters):

Chest: 11 | 13 (decreased 2mm)

Abdominal: 26 | 26 (same)

Thigh: 20 | 24 (decreased 4mm)

Triceps: 18 | 20 (decreased 2mm)

Subscapular 14 | 17 (decreased 3mm)

Suprailiac: 16 | 20 (decreased 4mm)

Midaxillary: 18 | 20 (decreased 2mm)

Circumference measurements (inches):

Bicep: 10.5 | 10.75 (decreased 0.25 inches)

Hips: 37.5 | 37.25 (increased 0.25 inches)

Waist: 30.75 | 30.75 (same)

Thigh: 20.5 | 20.5 (same)

Calf: 13 | 13 (same)

Visual Comparison: (comparing photos from week 4 and pre-program)

(Click on photos to view larger)

Relaxed Pose: Changes are subtle, but slight trimming of the abdominal area around the love handles. Also, slight cutting of the upper abs. Definite increase in muscle definition in the thighs. This is why Leigh hasn't lost as much weight as expected. She's increased muscle mass in the lower body. Also, Leigh is wearing makeup in the first photo, and not in the second...or was that obvious?

Relaxed Side Pose: Again, slight trimming through the abdominal area. 

Flexed Pose: Trimming through the abdominal area, arms look about the same. Primary fat loss was in the legs, back, and abdominal areas.

Overall Analysis:

Over the past 4 weeks I've (Matt) been racking my brain trying to figure out why Leigh hasn't been losing more weight. Today it all made sense to me. She actually has put on some lean mass increases in her lower body. One of the reasons why is she had not been working out legs as much prior to starting the I.F. plan. Once we started, I got her in the gym for some heavy squats, etc. Similar to how many of our first time boot campers lose body fat, but see an increase in their thigh and/or hip circumference...she was able to put on some lean muscle quickly due to the drastic change in workout load with those muscles. Other muscle groups in women don't seem to respond as fast to such changes, but the glutes and quads/hamstrings apparently do. Leigh had quite a bit more body fat to lose, so her visual comparisons may not be quite as obvious, but they are definitely there. If I could go back to the beginning of the program, I would have taken photos of her legs. She has significantly more definition there. She lost 4 millimeters on her thigh pinch test, yet her circumference measurement remained the same, which tells me she added muscle or else the fat reduction should have caused a decrease in circumference. While LeanGains suggests a 14 hour fast for women, primarily due to adherence, I'm going to see if Leigh can push for a 15 to 16 hour fasting window to see if that results in further progress.

Scripture for the day:

James 2: 14-19 What good is it, my brothers and sisters, if someone claims to have faith but has no deeds? Can such faith save them? Suppose a brother or a sister is without clothes and daily food. If one of you says to them, “Go in peace; keep warm and well fed,” but does nothing about their physical needs, what good is it? In the same way, faith by itself, if it is not accompanied by action, is dead. But someone will say, “You have faith; I have deeds.” Show me your faith without deeds, and I will show you my faith by my deeds. You believe that there is one God. Good! Even the demons believe that —and shudder.


One of the best explanations of faith versus works in all of scripture. Salvation has nothing to do with our works, but this passage explains what real faith looks like. Real faith will cause us to do good works. The works don't come first, and they don't save. If someone claims to have faith, but their works aren't consistent with the faith they claim then their faith is false. We should all examine our lives and our works. Are they consistent with the faith we claim? If they are not, we have a conflict that needs to be resolved. Will we resolve to be obedient, and demonstrate the faith we have? Or, do we really have the faith that we claim?

Day #27

Scripture for the Day:

Philippians 4:6-7 "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus."


The Apostle Paul, writing to the Church in Philippi, encourages them to turn to God in prayer for any and every thing. Notice that Paul didn't say "present your requests to God and he'll answer all of them in the way you want them." This can be a struggle for us at times. We sometimes expect God to be like our magical genie who, at our command, will give us whatever we want so long as we ask in all sincerity. Some people who don't "know" God might even ask for God to do something in order to "prove" that He is real. God can and will do whatever He pleases...but I wonder how often that prayer actually works? Only God knows. What Paul did say was that if you take your requests, problems, issues, etc. to God, He will give you a peace that passes understanding. He'll help you not to worry, and He'll give you a different perspective. Praise the Lord that in His wisdom, He doesn't give us everything we ask for, because sometimes we ask for things that will not be good for us.

Day #27 Update

No, you didn't miss day #26, there was no blog update. I was golfing for part of the day, sleeping for another part of it, and dealing with a sinus infection for all of it. The good news is I got some antibiotics, so I'm on the mend and already feeling much better. The bad news is the antibiotics are killing my appetite. I'm forcing myself to eat, even though I'm not hungry. Dinner last night was pretty small compared to how I've been eating during the I.F. plan. Lunch today was slightly smaller, but I think I probably got a decent amount of calories in. Tomorrow is the big 4 week eval that I initially set my goal for. In some ways the program has been a great success, because I was able to adhere to it with no problems, and I actually enjoy a little more freedom with my choice of calorie content. Dirty little secret - I haven't been eating as clean as I normally do...so if I continue to drop body fat and maintain lean mass, I'll be pretty excited about that.

I had a great leg workout today. Went up in weight, and even did some extra stuff afterwards that I didn't really track. Here is what I did today:

Squats
245lbs - 8 reps
295lbs - 8 reps
315lbs - 6 reps
335lbs - 5 reps

Deep Front Squats (full ROM)
155lbs - 8 reps
185lbs - 6 reps
205lbs - 4 reps

Overhead Barbell Shoulder Press
105lbs - 8 reps
115lbs - 8 reps
135lbs - 5 reps

Shrugs
225lbs - 10 reps
275lbs - 8 reps
295lbs - 6 reps
315lbs - 4 reps

This morning I took 10mg Yohimbine at 7:30am, 9:30am, and 11:30am (post workout). I took 10g Amino Energy BCAAs before the workout. About 20-30 minutes post workout I ate lunch. Drank a protein shake w/ milk, ate an egg, ham, cheese, bellpepper omelet, and a bagel with cream cheese, and a slice of pizza hut pepperoni pizza. I was stuffed before eating the pizza...antibiotics...sigh.

Check back tomorrow afternoon/evening for the week 4 eval. Will have a pretty detailed look at what has happened over the last 4 weeks.

Day #25

Today I kinda got off schedule with my I.F. plan. I was off work today to take Leigh to get a Lasik surgery re-correction, and due to insane traffic problems, we were about an hour and a half late to her appointment. I worked out at 7am, took 10g BCAAs before, 10mg Yohimbine after, and then one more dose of of BCAAs at about 8:30am. After that we were stuck in traffic and out at the doctors office, so I didn't take my final dose of BCAAs or my two other doses of Yohimbine. I also broke my fast at about 11:15am to grab lunch with Leigh after the appointment. Hopefully I'll be able to get back on schedule tomorrow.

My workout today was brief, primarily did dumbbell presses. Here is what I did:

Dumbbell Press

100lbs - 11x

100lbs - 9x

100lbs - 8x

95lbs - 8x

Incline Shoulder Press

90lbs - 7x

85lbs - 8x

80lbs - I forget ????

I'm looking forward to doing my week 4 eval on Sunday to see what kind of progress I've made since I started the I.F. plan. I hope I've made it down to or maybe even below 10%.

BTW...took a picture of dinner. 4 egg ham, cheese, and bell pepper omelet, 2 biscuits w/ jam, 2 whole grain blueberry waffles w/ syrup, a cinnamon raisin bagel w/ blueberry cream cheese (yes, it is awesome), a banana, strawberry yogurt, and orange-pineapple juice. YAY!

Scripture for the Day:

Romans 1:16 "For I am not ashamed of the gospel, because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile."

Day #24

I'm still battling a cold, but this morning when I got up I felt better so I got ready for Boot Camp. When I got there, I wasn't sure if I made the right decision as my sinuses started bothering me again. However, once I got the blood flowing, my sinuses opened up and I felt pretty good. Yay for vasodialation!

Before camp at 5:20am I took 10g BCAAs. After the Boot Camp workout I took another 10g BCAAs and then did a leg workout. It felt pretty good, and I went way up on my front squats. Here is what I did:

Squats:
236lbs - 8 reps
291lbs - 8 reps
315lbs - 6 reps
336lbs - 3 reps

Front Squats:
146lbs - 8 reps
178lbs - 6 reps
201lbs - 4 reps

Front Standing Overhead Shoulder Press:
100lbs - 8 reps
122lbs - 6 reps
135lbs - 4 reps

Barbell Shrugs:
225lbs - reps not tracked. Did 3 sets


After the workout I took 10mg Yohimbine. At 8:30am I took 10g more BCAAs, 10mg Yohimbine at 9:30am, and 10g BCAAs at 10:20am. I forgot to take my last dose of Yohimbine at 11:20am. Had a pretty decent lunch, nice afternoon snack, and an ok-ish dinner. I'd have to guess that I ran a caloric deficit today with the Boot Camp calorie burn factored in today.


This Sunday will be my 4 week evaluation, and I'll compare the initial eval side by side to see if there has been significant improvement. If so, then I'll be a believer in the I.F. science, because I certainly haven't eaten as clean during this 4 week time frame as I could have. In fact, I've probably been eating a little worse than usual just because I am trying to eat a lot of calories during my feeding window, and I'm not being as strict about how many of those calories come from fat. Fingers crossed!

Scripture for the day:

Joshua 24:15 "But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.”


I had a conversation with a friend this week, and our discussion made me think of this verse. The conversation was in the context of a person not agreeing with instruction that God has clearly given simply on the basis of not wanting to submit. If we're all honest, at some point in our lives that could definitely describe us. God referred to the Nation of Israel, His chosen people, as "stubborn and obstinate." That could describe us as well. Joshua breaks it down very clearly as he speaks to the people...he lets them know that they have a choice. If serving the Lord is "undesirable" to them, they can choose to serve idols, false gods, etc. However, Joshua knew who the one true God was, and he made it very clear what he was going to do.


We have that same choice today. Will we serve God with our whole heart? Or, is that "undesirable" because we aren't ready to give up our desires? Choose this day whom you will serve!

Day #22 & 23

Being sick stinks! That is all.

Scripture verse:

Psalm 118:24
This is the day which the LORD has made; Let us rejoice and be glad in it.