26 pounds gone in 10 weeks…plus a funny story
So funny story. There is a guy I train named Greg.
He has been coming to me for right at 10 weeks now. He is just killing it! He has lost 26 pounds, and went from 88.5 lbs of fat to 52.08 lbs of fat, which means his body fat percentage has also dramatically improved, over 10%. Epic right?! But not funny…
The funny part, is the other day Greg was going to wear a new “stylish” hat one of his friends had given him. He told me to envision an Indiana Jones style hat. When he first received the gift it fit perfectly. Now, however, it falls down to his ears. Apparently 1 or 2 lbs of the weight he lost came from his head lol.
Joking aside, Greg has been killing it in the studio and at home, plus he is 61 years young ;-). His success is super simple to understand, but not easy to do. As you probably know by now, I never promise that losing weight and getting fit is easy, I always say, “It’s simple, but not easy.” Below is Greg’s simple Weight Loss and Nutrition Plan.
Phase 1: Weeks 1-4
We focused on Metabolic Conditioning with reps between 15 – 20. We used mostly compound movements, supersetted together, and increased the weight every chance we got (Progressive overload). From a nutritional standpoint his macros were 40% carbs, 40% protein, 20% fat and his caloric goal was 1600 calories or less.
Phase 2: Weeks 5-8
We focused on strength training and getting his central nervous system to communicate better with this muscle. Once again compound movements were the bread and butter, we supersetted everything and the rep ranges were between 8 – 12 reps. We changed his macros to 30% carbs, 50% protein, and 20% fat. Calories stayed the same because he was still losing.
Phase 3: Weeks 9-12
Solely focused on getting Greg strong and keeping his muscle while he loses fat. Training wise nothing changed, but the rep ranges decreased to between 1 and 5. In this phase, Greg is also Carb cycling which means 3 days in a row his macros are 20% carbs, 50% protein, and 30% fat and the fourth day, is a carb loading day, 40% carbs, 40% protein, and 20% fat and his caloric goal remains 1600 calories or less.
Like I said, simple, but not easy ;-).
Go be awesome like Greg!
Kellen Lake – I am the mighty head shrinker 😉
PS – For the rest of this week I am offering you a 12 week weight loss plan to follow via the Just You Fitness App, just like Greg? Normally $150.00, for the rest of this week it is only $125.00 for 12 weeks of workouts to get you lean and fit, reply and let me know if you want in. I only have time to make three of these, first come, first serve.
