June 21, 2005
Final Results: Week Seven
Seven weeks have gone by pretty quickly, but on the other hand where I started feels like ages ago. If I'd have known that I could have gotten back in shape so quickly I probably would have done this sooner.
I promised to take an "after" photo, so here it is... I started out looking pretty much like this "before" photo (although that image was not taken 7 weeks ago), and here I am after 7 weeks of following the advice in The Last 10 Pounds.
Now please keep in mind that I just turned 44. If I had done this 10 years ago I would have had even better results since it's more difficult for the body to create lean mass as it gets older.
Those of you who have followed my progress know that I accomplished this in a fairly moderate way as far as diet. There was nothing extreme about the way I ate, I indulged in foods that I enjoy (within limits) and it's completely sustainable for the long haul. There are many diets out there that are short term fixes and you won't be able to have the discipline to eat that way for the rest of your life. The principles I put forth in my book are meant to be followed forever, and can be without too much difficulty. The workouts consisted of kettlebell routines and bodyweight exercises.
Someone had asked me to post the actual caliper numbers from the 7 sites where I took measurements, so here they are:
Chest: 3mm
Abdominal: 15mm
Thigh: 9mm
Tricep: 6mm
Subscapular: 7mm
Suprailiac: 3mm
Midaxillary: 6mm
Over the course of the seven weeks I've learned some things, one in particular being that you can't really skimp on working out. I started out doing about 45 minutes of exercise for the entire week and ended up at about 1 hour and 45 minutes total in my last week. That's still not a heck of a lot of time spread out over 5 or 6 days if you think about it (about 20 minutes per day).
I also had to "dial in" my daily calorie target, starting out over 2,100 calories a day and ending up at about 1,850. Here's the history, and please keep in mind that two weeks ago I changed the body fat measurement method so the first 5 weeks won't exactly jive with the last two.
Since I haven't posted them, here are my workouts from the last couple of days:
June 18, 3PM - Workout duration: 15 minutes
- 4 clean & jerks w/military press negatives (54 lb kettlebell)
- 4 jerks w/military press negatives (54 lb kettlebell)
- 2 X 4 overhand pullups
- 8 bent over rows (36 lb KB)
- 2 X 10 pushups, feet elevated
June 20, 1:45PM - Workout duration: 30 minutes
- 5 Turkish Get-Ups each side (36 lb kettlebell)
- 8 one legged squats each leg (36 lb KB)
- 4 one legged squats each leg (54 lb KB)
- 2 X 4 overhand pullups
- 2 X 10 suitcase deadlifts each side (54 lb KB)
- 2 X 10 crunches
- 30 second side bridge each side
- 8 military presses each side (36 lb KB)
- 8 curls each side (36 lb KB)
- 20 pushups
- 30 one-handed swings (36 lb KB)
So thanks to the principles in The Last 10 Pounds I attained my goal of seeing my abs for my birthday and in addition I'm back down to a 32" waist.
I'd say my experiment was a success. :-)
To learn how you can use these techniques for fat loss, read "The Last 10 Pounds" eBook.Vic,
Fantastic job! You've provided an inspiring example for all of us.
Thanks for doing this "experiment" of one.
Outstanding job Vic - really impressive results, especially in just 7 weeks !
Thanks for posting your measurements - it will be a really helpful reference.
Darren
Wow! Look at those abs! You are an inspiration to us all. I am on my way better health also, although I'll never have abs like that. You are right, about just modifying the diet to a reasonable one and the importance of regular exercise. 
Thanks for the kind words. Now it's your turn.
Vic
