Stephen<\/strong><\/h3>\n<\/td>\n

Jennifer<\/strong><\/h3>\n<\/td>\n

Patrick<\/strong><\/h3>\n<\/td>\n<\/tr>\n

\n
• 4 Hour Body: Occam\u2019s Protocol<\/li>\n
• Not yet on sustainable slow carb regimen.<\/li>\n
• Running: one 8-10 mile long run and one 3-6 mile interval run (pushing stroller)<\/li>\n
• Poor sleep habits (burning the midnight oil)<\/li>\n
• Kettlebell routine 1-2 days per week.<\/li>\n<\/ul>\n<\/td>\n

\n
• Balanced diet + strict calorie counting.<\/li>\n
• P90X 6 days per week<\/li>\n
• one day per week spin class<\/li>\n
• one day per week 1 hour lap swim<\/li>\n<\/ul>\n<\/td>\n

\n
• Balanced diet + strict calorie counting.<\/li>\n
• P90X 6 days per week<\/li>\n
• one day per week spin class (not weekly)<\/li>\n
• one day per week 1 hour lap swim<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n

\n
1. ALA 300mg<\/a> once in morning (source naturals)<\/li>\n
2. Nordic Naturals Ultimate Omega<\/a>: 2 tabs once at night<\/li>\n
3. COQ10<\/a>: 100mg with fat containing meal (costco brand)<\/li>\n
4. Vitamin D3<\/a>: 2000IU once at night<\/li>\n
5. Daily MVI: Country Life Max For Men Maxi-Sorb Multi-Vitamins <\/a><\/li>\n<\/ol>\n<\/td>\n

\n
1. COQ10 + Nordic Naturals Pro Omega<\/a><\/li>\n
2. Alpha Lipoic Acid<\/a> 100mg once in the morning.<\/li>\n
3. Vitamin D3<\/a>: 200o IU once in the morning<\/li>\n<\/ol>\n<\/td>\n

\n
1. COQ10 + Nordic Naturals Pro Omega<\/a><\/li>\n
2. Alpha Lipoic Acid<\/a> 100mg once in the morning.<\/li>\n
3. Vitamin D3<\/a>: 200o IU once in the morning<\/li>\n
4. Vitamin C (500 mg)<\/a> once a day<\/li>\n<\/ol>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

   You can review all my data including photos and full excel spreadsheets here<\/a>. You can see those of Jennifer and Patrick\u00a0here<\/a>.<\/em><\/p>\n

   I think the above data is very interesting. I highlighted some of what struck me most.<\/p>\n

   I am going to briefly touch on our findings here:<\/p>\n

   <\/p>\n

   Stephen (me)<\/span><\/p>\n

   Many people have emailed me and been surprised at how \u201cdisappointing\u201d my results have been. But this is where I beg to differ. Now, to be honest my last month was very poor as my family was on vacation for 3 weeks. And during this time I negated quite a bit of my gains (I will not go into the gory details). In fact my body fat percentage increased almost 1% from the previous month. But regardless of this, after 5 months of easing\u00a0into my routine this is what I have really gained:<\/p>\n

   \n
   1. I have decreased my gym time by almost 75% and not only have I not lost muscle mass I have gained some. I did not report my machine weight increases on Occam’s protocol in this post but I will soon. I am amazed at the difference.<\/li>\n
   2. After decreasing my gym time and changing up my routine quite a bit of my pains have disappeared, including an annoying epicondilitis that has been plaguing me for years. Good by bench press forever!<\/li>\n
   3. I really had not been using a slow carb diet until this last week (more on this later) and had been lazy. I am sure that now I will start to see some real gains, I have already lost 3 lbs. in just a week slow carbing\u2026. and it has been easy.<\/li>\n
   4. I am starting to believe the theory of those \u201cPaleo people\u201d that long distance running is not really good for your body. I am going to be running the Big Sur Half Marathon in November so I will continue to train, but I have already started to add intervals and this is making a noticeable difference.<\/li>\n
   5. It has been briefly mentioned in the 4-Hour Body but I have transitioned to barefoot running and I will never look back. \u00a0All the low back pain is gone!<\/li>\n<\/ol>\n

      Jennifer<\/h3>\n

      \n
      1. My sister Jennifer has been amazing. She is down a total of 75 lbs. in just over 9 months but in the last 5 months since beginning P90X she has really shown some huge losses (the good kind). Across the board all her numbers are down. The before and after pictures shown above do not really serve to show the actual affect the weight loss has had on her. I will not be able to write about it all here but please check out our blog at fourhourfit.com<\/a> where she will talk more about her experience with p90x.<\/li>\n
      2. Her C-Reactive Protein which was at almost 80 has shown a significant decline. This could be partly due the addition of the Omega 3’s but I doubt it. Her diet is not slow carb or really low carb. She is a graduate from the school of Weight Watchers and that is really how she approaches her diet. Both she and her husband Patrick track their calories using daily burn. They are religious about it.<\/li>\n
      3. The question is, is P90X sustainable? We will be tracking for 2 years. Both she and Patrick are on their second round of P90X. \u00a0Are they overdoing it and setting themselves up for rebound weight gain? I don\u2019t think so, and it has a bit to do with their approach.<\/li>\n
      4. See all of Jennifer\u2019s Data, including the original Excel Spreadsheet from each month Here<\/a>.<\/li>\n<\/ol>\n

         Patrick<\/h3>\n

         \n
         1. I could tell my brother in law Patrick was a bit discouraged at our last measurement. But Patrick’s numbers are the best indicator of why weighing-in on a scale can be useless. If you take a look he has lost \u201conly\u201d 5 lbs. of weight in 5 months of hard core training and dieting. Yet take a closer look and you will see he has lost 7.4% body fat. That is impressive and his pictures are worth a thousand words.<\/li>\n
         2. What is interesting is that his BMR and TDEE went up. I am assuming this is from a gain in muscle mass. P90X appears to be good for burning fat and bulking up, I am more impressed by the program than I thought I would be.<\/li>\n
         3. Surprisingly his total inches went down I am not sure what to make of this.<\/li>\n<\/ol>\n

            Let me finish by saying this:<\/span><\/h3>\n

            Prior to beginning this process and reading the 4-Hour Body I did not even know where to begin to learn how to take body fat measurements and I had never heard of a Jackson-Pollock 7-point method. In fact I still think of art history when I hear this. But getting the tools and getting started was the key. Don\u2019t wait, get some good inexpensive skin calipers and use our excel spreadsheet<\/a> to track yourself. You will enjoy the process, get some friends to join you or your kids. My daughter in the photo loves our measurement days. If you want some accountability send me your data I will be happy to post it for you and our community will cheer you on!<\/p>\n

            Kettlebell\u2019s, all new for me as well, Bosu ball\u2026 I love it,\u00a0 never had heard of it.\u00a0 Occam\u2019s Protocol, focusing on less carbs, Alpha Lipoic Acid\u2026 These were all new for me. I really have to hand it to Tim here, he has helped me in so many ways.<\/p>\n

            Many people will tell you that you don\u2019t need to track yourself to get good results and they are absolutely right. But, it does not have to be obsessive and if you approach it the right way it is fun. This last measurement has gotten me off my butt again and my brother in law who was extremely discouraged by his lackluster weight loss was delighted to see he had a 7% reduction in body fat.<\/p>\n

            All in all I am happy where this journey has taken me thus far. Even writing this blog post is a pleasant surprise.<\/p>\n

            Best wishes to everyone out there on your road to better health!<\/p>\n

             <\/p>\n","protected":false},"excerpt":{"rendered":"

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