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

Edinburgh Half Marathon - 12 weeks to go.......

Sunday 4th March 2012


I am now really looking forward to the Edinburgh Half Marathon. The last 2 years I have ran the Edinburgh Marathon but this year I decided to take a break from marathon training and I am going to do the half for the first time. I will be doing it with some buddies so really looking forward to it  especially as it is such a lovely weekend away.

The last 2 weeks since the Brighton half I have taken it easy and done a few runs but done more x-training however, from Sunday the 4th March I will start back on my training and my healthy eating plan. I don't plan to give up alcohol until closer to race day.

Nutrition
I plan to keep track of my weight and measurements prior to the race and will follow my healthy eating plan.
Depending on the exercise I am doing and rest days will depend on what I eat and how much. I like to eat little but often and I am lucky with my job I am able to do it. But I know it is not always easy for people to do and also the preparation time.

My measurements


Weight:               55.3kg
%BF:                  20.3%           
Right Arm:          26
Left Arm:            25
Chest:                 84.5
Waist:                 68
Hips:                   94
Right thigh:          51.5
Left thigh:            52

My training:

I plan on slowly increasing my mileage and I am most definately going to focus on my speed work and hill training. I will do some of my training around Berkhamsted so I can get some really good hills in some of my training runs.

So let the training begin...........

I am raising money for the Breast Cancer Campaigne so if you would like to sponsor me please follow the link below:

http://www.justgiving.com/kezziemac

Exercise Of The Month - March 2012

Hamstring Curl with the Swiss Ball

Step 1
Lie on the floor with your feet and calves on the ball

Step 2

Then lift your butt up towards the ceiling

Step 3
Then roll your feet towards your bum

Step 4

Then extend your legs back out and then repeat.

Brighton Half Marathon Review - 19th February 2012

This was the first time I had entered the Brighton Half Marathon and I really enjoyed it. I got up early and had my breakfast which was porridge and casein (protein powder) followed by toast with peanut butter and banana.Yummy!!! I then got ready and headed to the start line an hour early because I did not want to be stressed out like I was in Cardiff trying to find my starting pen. I made sure I went to the toilet as soon as I found them and lucky I did because it soon got very busy and the queues were getting very long. I then headed to the pen I wanted which was sub 1:45 and waited there for the race to start.
It was a superb wintery sunny day and I was feeling good about the run. I joined in with the warm up which was upbeat and helped me get all geared up for the race ahead. I enjoyed the atmosphere at the start and the music playing definately got me focused for the race ahead.

The gun went off and away we went. I just went out at my own pace and kept saying to myself don't go out too fast yo've got a long way to go!! I would say it took about a mile and a half to warm up as my hands were freezing but  then I soon got into the run and I was enjoying the atmosphere and the crowds.

When coming back from the marina, we headed back towards the centre of Brighton and the crowds and support was fantastic. As we headed towards Hove we did not have as much support but it was still good.
I was feeling good until the last 2 miles when I really started to feel knackered and my legs were feeling very heavy. To see the finish line in sight after running past the world famous Brighton Pier made me very happy!!!
After crossing the line I realised I hadn't achieved my personal best time so I was very dissappointed.
However, I kept walking through the crowds of finishers and was handed a foil blanket which was fantastic and then handed an empty sweat shop carrier bag which I thought was a bit strange! Further a long I was handed a bottle of water, banana and my medal. I also got a wrist band with Brighton Half Marathon on it. A  t-shirt would have been better but hey ho.

Just passed the finishing line I saw a pink landrover parked up which was Katie Prices (also competing) so I had to have a picture taken next to it because I love pink!!

Even though I was dissappointed with not beating my time I still enjoyed the atmosphere and the day, especially the well deserved glasses of champagne afterwards!!

The next day I found out that the organisers had made a mistake with the distance and all our times were revised so I actually did get a PB. So I am chuffed to bits. 1 hour 42 09.......
So overall, I had a fab weekend in Brighton and looking forward to doing it again next year!!!