Clean and Lean Case Study

Weight Loss Success Story - 6 Week Case Study

14 Day Clean and Lean – James Duigan

Client: Donna Winter

"I feel so much better within myself and have so much more energy"

Starting weight: 79.8kg
Finishing weight: 75.5kg
Lost: 4.3kg

Starting BF: 29.1%
Finishing BF: 24.1 %
Total measurements lost: 28 cm

Before Pic

 

After Pic

What the Healthy Eating Plan Involved:Donna committed to following the 14 day Clean and Lean kick start plan:

This basically consists of 3 meals and 2 snacks a day.

You are allowed one cup of (organic) coffee or tea every day plus up to six cups of (organic) green tea.

Drink at least 2.5 litres of still or filtered water.

No fizzy drinks

The 4 important things Donna removed from her eating plan are listed below:

CaffeineCaffeine is the least fattening of the four toxins but the reason it is included is mainly because the way most of us drink it. eg sugar, flavoured syrups, cream etc.

Refined sugarWhite refined sugar

Fruit juices

Bad carbs eg white, non organic pasta, bread and rice, cereals and cereal bars.

Alcohol

Cakes, sweets, biscuits, ice cream

So-called “low fat foods”

Any ingredients ending in ‘ose’

AlcoholAlcohol is just as bad as sugar. According to James Duigan “It stimulates the production of oestrogen in your bloodstream, which promotes fat storage and decreases muscle growth.”

Also, alcohol will decrease your muscle mass and leave you squidgy and out of shape.

Processed food
Tinned foods

White bread, pasta and rice

Processed meats

Breakfast cereals

Frozen ready meals

Frozen chips, wedges etc.

Packaged cakes, biscuits, muffins

Chocolate, sweets and crisps

So what happens after the 2 week clean and lean kick start plan:After the 2 week clean and lean kick start plan we introduced more organic oat cakes, rye bread and porridge oats into Donnas diet. If you want to lose more weight then you can carry on with the eating plan.

Always have 1 cheat meal a week because this will help boost your metabolism.

14 Day Clean and Lean Menu Example

Day 1

Breakfast1 boiled egg or scrabbled egg
50g smoked salmon and a cup of spinach

Lunch
1 grilled sea bass with a salad of mixed leaves, red peppers, green beans, broccoli and a dash of olive oil and fresh lemon juice

Snack
4-6 nuts

Dinner
100g beef fillet with steamed broccoli and spinach, and a quarter of an avocado

Snack
Chopped vegetables with a tablespoon of hummus

Example of Donna’s Healthy Eating Plan after the 2 Weeks

BreakfastBodyism Pancake with blueberries or strawberries

LunchChicken and salad

SnackX 3 organic oat cakes with avocado or salmon

DinnerBodyism Super mince

SnackOrganic natural yoghurt with organic honey

For more information on the clean and lean diet and some awesome recipes check out the Bodyism website: http://www.bodyism.com/

Exercise SessionsDonna and I had 1 personal training session a week which was a circuit based session. The reason we did not have more sessions is because Donna is active and enjoys her pump and spin classes.

The reason I devised a circuit based training session is to make the session fun and enjoyable while burning lots of calories.

Example of a Circuit Y’s
T’s
Squat 2 Row
Push Up
Plank
Bridge
Cardio: Bike/skipping/step ups/rower etc 3/2 minutes