Three guys come to me (all VERY awesome dudes.) They want to have a shred-off.
Rob. We’re all fat. Nothing has been working. We need some serious motivation. So we’ve decided to bet $500 each…whoever can get in the best shape in the next 8 weeks gets the entire pot.
“Sounds lovely,” I say.
We talk about a plan…
Danny wants to train and do nutrition coaching with me. Smart guy, this Danny.
Greg wants to do CrossFit and have his meals prepped by Four Square (a meal delivery service in NYC.) He also drinks…a lot…so he’s going to completely swear off booze for the next 8 weeks. Not a bad plan, by any means.
Joey likes a lot of variety. He wants to swim, box, run, lift, ride. “Break a sweat everyday, you know?” Yes…I know, Joey. His nutrition plan was about the same – determined, but scattered. “Maybe I’ll do a juice cleanse,” he says. “What do you think about juice cleanses?” (I tell him I think they’re garbage. The best way to detox your body is to quite intoxing it. Food isn’t your enemy. It’s your best friend if you consume intelligently.)
Let the games begin.
First step: measurements. Full diagnostics including a 12 point caliper test (BioSig) for body fat % and hormone assessment.
It isn’t pretty:
Danny and I start training. He’s as determined as I’ve seen anyone in the weight room. I send him my list of Shredded Foods (the same list I send to all of my Online Coaching Clients.) We lay out his daily nutrition strategy. We get his supplements in order. We talk about the benefits of dietary fat. We talk about the pros and cons of fasted morning cardio. Slowly, gradually, meticulously…the old Danny starts to die. The new Danny is reborn, a Phoenix, rising from the ashes.
“My girlfriend cracked me up last night,” Danny tells me. ” “I was brushing my teeth and she says, ‘I think I see an ab.'” *Huge smile.*
It’s Danny’s birthday in the middle of all of this. He hasn’t been drinking much but we decide it’s best he has a few. Sure….we want to win, unquestionably, but this is life here – let’s not be psycho about stuff. A few glasses of wine fit perfectly well into a balanced, happy, and shredded life. It’s the big decisions that matter most.
2 meso-phases. A little bit of troubleshooting. About 90% compliance. 8 weeks later, THESE RESULTS ARE GOING TO BLOW YOUR MIND:
|Weight: 217.2||Weight: 200.4|
|Body Fat: 29.2%||Body Fat: 26.2%|
|Lean Mass: 153.7||Lean Mass: 147.9|
Total weight loss: 16.8 lbs
Total lbs of fat lost: 11
Not bad by any means. Smaller. Tighter. Leaner…
|Weight: 229.0||Weight: 211.4|
|Body Fat: 27.7%||Body Fat: 23.7%|
|Lean Mass: 165.6||Lean Mass: 161.3 lbs|
Weight loss: 17.4 LBS
Total lbs of fat lost: 13.1 lbs
OH DAMN. NOW WE’RE TALKING. A little more weight loss…more of which was FAT loss. A VERY solid transformation.
|Weight: 190.2||Weight: 181|
|Body Fat: 24.4%||Body Fat: 16.6%|
|Lean Mass: 143.9||Lean Mass: 151|
Weight loss: 9.2 LBS
Total lbs of fat lost: 16.3 lbs
SO…Greg lost the most weight…barely edging out Joey by .6 lbs. But while Danny only lost 9.2 lbs (much to his disappointment) he lost 16.3 lbs of FAT beating Greg by 3.2 lbs. As the photos help illustrate, it’s a solid example of how body COMPOSITION change tells a more complete story than just weight loss.
I don’t want to sound like a high-school gym teacher, but at the end of the day…everyone is a winner here. The three of these fellas combined lost over 40 lbs of pure fat in 8 weeks. That’s a huge victory in my book.
That said, in terms of body transformation, crunch the numbers any way you like…Danny comes out ahead.
The big take-homes:
I. Anyone who says you can’t lose fat and build muscle at the same time is lying to you.
II. BUT preserving/building muscle mass while losing fat is NOT an easy battle. It requires diligence and thoughtful program design (and it makes a body look AWESOME.)
III. Variety is fun, but too much variety doesn’t provide a powerful enough stimulus to the body to elicit adaptation.
IV. This wasn’t a competition between Bandana Training and CrossFit. But if it were, I won.
Please join me in congratulating these guys. They kicked some serious ass and have new bodies to show for it. #GoFitness.