I started at 182 approx 15% body fat and got down to 167 approx 7% body fat.
For the whole program I lost weight and strength went up! It was big confidence booster. My yoga strength (core) also went up. Bench press went from 195 to 220 on incline. Squat went from 290-320. Deadlift went from 370-445!!! And military press went from 155-175.
Spending money of course! BUT ended up saving money,on supplements and gym time! I didn’t expect it to be hard, but I made it by pushing to the limits when needed. I’ve tried everything and think I’ve been over training my whole life.
I really liked short workouts and the concept of overload. Also the different rep ranges for kinds of fibers and not for “confusing” them. If you give 100% the hardest part is discipline. Results are how you make of it, fast or slow.
It was shorter but more science! The diet also had a lot less protein than I had been eating in the past. Art of the cheat meal is clutch. I love the warm up method, it’s fantastic.
Great energy! Sometimes I even say no to the cup of coffee. Very productive but that’s how I always am. It keeps me moving forward with always prepping for the next day.
Just roll with the program, keep caloric intake precise and master weak point training!