A “diet” is a lifestyle change – PUMP and SHRED

So I started a diet 6 weeks ago to help me fuel properly for my training sessions and so I could have some guidelines on what, how much, and how often to eat for my weight an activity level… but something that I could sustain long term.  I’ve seen some other people have success on the plan and decided to give it a whirl.  It’s called “Pump and Shred“.

The results were interesting…. I followed the plan about 80% of the time.  Monday-Friday afternoon mostly.  The weekends were my time to enjoy brunches, eating out, and maybe one (or two) treat meals a day.

THE BASIC IDEA

  1. Eating 4-6 small meals a day.  The meals range from 200-450 calories and are designed to prevent the spike in blood sugar from foods high on the glycemic index and unbalanced meals (for example, eating carbs with no fat or protein).
  2. Keep track of your macronutrient breakdown.  Eat clean.  That’s the protein, carbs, and fat percentages you’re eating on a daily basis.  My breakdown was 35-40%, 35-30%, and 30% respectively.  My Fitness Pal was a great app I used as a tool to track my exercise and food.
  3. Be active and workout.  My script was 3-4 times a week at my gym Atomic Athlete and 2 additional workouts including running/biking/swimming.  I picked biking 🙂  To and from restaurants and bars, mostly.

THE PROS

  1. No thinking about “what’s for dinner”.  Trying to figure out what to eat at 8 PM on a random Wednesday when I get home from the gym is usually an ordeal.  Not anymore.  Now I either know what to whip up, or have a fridge full of pre made meals to choose from.
  2. Using food as fuel changes your entire mindset.  Yes, I’d love that chicken fried chicken and mashed potatoes for lunch, but I know when I hit the gym later my performance will suffer and I’ll feel like crap.  If eating the same thing over and over doesn’t sound appealing, my coach Melisa’s blog has tons of recipes to choose from.
  3. Lose fat (and weight) WITHOUT starving yourself.  I never felt deprived.  I actually ate more than I usually do, I just ate the right kind of food.  Less overall dietary fat in my diet and more protein meant I could shed fat without losing any lean muscle.

THE CONS:

  1. Food prep is time consuming.  My answer?  Cook big portions for 30 min-an hour every few days and portion out the rest of the leftovers into tupperware for the rest of the week.  Yes, I have a food scale.  I’m one of those.
  2. Eating 4-6 times a day is hard.  Yes it is.  But so is your drop in blood sugar and the feeling of fatigue.  I’m like clockwork, so if I think I’m going to be out of the house I grab one of my tupperware meals or throw an apple and a bag of cashews or a Quest bar into my purse.  Problem?  Solved.
  3. Sometimes I want a donut.  Well, eat a freakin donut.  Just don’t eat the whole box of donuts, and don’t feel bad about it.  Just get back on the train at the next stop and don’t let it throw you off where you “quit” your “diet” because “it’s too hard”.  Dealing with adult onset diabetes and heart disease is harder.

clean food prep

Below are the results of 4 weeks of Pump and Shred with exercise 3-4 times a week for 60 minutes AND riding my bike a few times a week.  I consider losing 2% body fat, an inch on my waist, and gaining an inch (of muscle) on my thighs to be quite the accomplishment.

MEASUREMENTS                                    FIRST VISIT                   SECOND VISIT

 

9/3/13

10/18/13

DIFFERENCE

NECK 

13.5

13.5

—–

SHOULDERS 

39.8

39.5

-.03

CHEST 

35.5

34.8

-.07

RIGHT ARM 

10.8

10.2

-.06

LEFT ARM 

10.5

10

-.05

WAIST 

26.8

25.8

-1.0

HIPS 

34.2

33.8

-.04

BUTT 

36

36

—-

RIGHT THIGH 

20.8

21

+.02

LEFT THIGH 

19.8

20.5

+.07

LEFT CALF 

12

12

—-

RIGHT CALF  

11.5

11.8

+.03

TOTAL INCHES LOST 

3.5 inches total lost

WEIGHT  

120

117.5

SEE BELOW

BODY FAT 

24%

22%

-2% BF

Lean Mass stayed the same

Fat mass decreased 2.5 pounds

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