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My Journey to Lean: How I Lost Body Fat

Posted Jun 08 2012 10:00am
Weight-loss is a controversial subject. I have been dependent on the scale in the past for my worth and value. That silly number meant it would be a good day or a blah day for me. Ridiculous.

I am a NSCA-CSCS .  I am not an RD or physician (although you may refer to me as Dr. Ponytail if you like), so be as critical as you wish with this post.

Here is a little gem that I recorded prior to my 2nd body composition test. Cooper makes his presence know multiple times throughout the video!


Supplements aren't for everyone, but they work for me. However, not without proper diet and exercise like I mentioned before.

Here's how I dropped 3% body fat in 8 weeks.

Beginning and during

I was debating on whether to post my numbers, but I have gotten so many questions regarding GNC's GenetixHD and whether it really works, that I wanted to show you my results.

According to the  ACSM  for my age range 30-39, 18% puts me in the well above average group (over the 90th percentile). There are many different charts out there though. 

Personally, the most effective measurement for my progress is body composition and how well I can tackle my workouts . Not the scale.

I don't count calories.

If I were in a figure competition, I would certainly be more diligent.

However, I have a general idea of what works for me. Ultimately, it's how my clothes fit and how I feel that determines my food choices.

I feel strong.

Meal Plan & Supplement Stack
  • Typical Week Day
  • Training + Teaching Day

1. Typical Week Day

Pro-Sculpt  (within 30-45 minutes of waking) be sure to mix this thoroughly.

Breakfast: Egg White Sammie
3/4 c. of egg whites
1/2 c. of spinach

Meta-Ignite  (3 pills 30 minutes before exercise)
Workout: treadmill run  or a CrossFit WOD like  this  or  this .

Lunch:  Quinoa Combo
1 c. cooked quinoa
1 c. of veggies
Turkey burger with spinach & 1/2 avocado
Sweet potato (plain)
Physio-Burn Packet  with meal

Snack: Protein "Ice Cream"

2. Training + Teaching Day (2x/week)
Pro-Sculpt  (within 30-45 minutes of waking)

Breakfast: Protein Oatmeal
1/2 c. oats
1/3 c. Almond Milk
1.5 scoops of Total Lean 25
1 Tbs. chia seeds
1 banana

Mid-Morning Snack:   No Bake Protein Bar

Meta-Ignite (2 pills 30 minute before workout/run)
Treadmill run: like this or this

Lunch: Turkey Wrap
3-4 oz. of lean deli turkey
1 low-carb tortilla
1 c. spinach
1 Tbs. of hummus
1/2 c. green pepper
side of veggies with hummus

Snack:  Apple & 2 Tbs. of peanut butter

Meta-Ignite (1 pill 30 minutes before class)
Teach: 60 minute HIIT/AB blast class using moves from workouts here , here , & here

Dinner:  Large Chicken Salad

3 c. spinach, snap peas & broccoli slaw
1 chicken breast
10-15 almonds
1 TBS chia seeds
1-2 Tbs. of Annie's lite poppyseed dressing
Physio-Burn Packet with meal

Snack:   Pumpkin Protein Cake  with a heaping spoonful of nut butter.

Snack attacks & splurges:  light ice cream, peanut butter on a low-carb tortilla, cereal with  protein powder milk, trail mix, & gummy candy <--the devil.

These are rough examples of my typical diet and activity. It varies on the weekends when I am able to workout first thing in the morning--I love weekends!

Because I am using both the Pro-Sculpt and Meta-Ignite , I only take 1 serving of each/day.

Both products are thermogenics (stimulants), so I don't need more than that. If you decide to just use one, then you can take the prescribed servings.

After 2 rounds of GenetixHD , I have noticed a change in how I look. I am leaner and the numbers show it.

Like I said, my eating is not perfect, and I give into cravings more than I'd like to admit. However, implementing the  GenetixHD line  with HIIT and CrossFit workouts has made a positive impact.

And, I still run regularly (especially with the Run Streak ), but my mileage is relatively low compared to my marathon training .

What questions do you have? (How tall am I? Do I take rest days? What animal would I be?)

I will answer each one of them with the "reply" feature below!

FitFluential LLC compensated me for this Campaign. All opinions are my own.

*Disclaimer: Although I am a  Certified Strength and Conditioning Specialist , please consult a physician before starting any diet or exercise plan.
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