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Before & After

I started this journey on January 3, 2011. I was at 165 lbs, and 24.7% body fat. My waist measured 35 inches. On Friday, 4/22/2011, I was 152 lbs and 6.4% body fat as measured by DEXA Scan. My waist is now 28.5 inches.

I just finished a 2 month round of PAGG and am currently on a break from that. I plan on changing my workout routine in another month. I would like to gain more muscle mass; however, I am not convinced that I want to do Occam's Protocol. I can not justify a 3 inch gain in my waist for 1/2 inch gain in biceps. In the meantime, I am going to slowly add more protein to get a balance and work on a slow change rather than a "quick" geek to freak.

Before:

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After:

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  • Member commented Apr 26th 2011:
    Hot damn!!
  • mustangmae commented May 5th 2011:
    Wow...can I have your abs when you are done with them...tee hee!! Thanks for all the information and you look awesome!!
  • kpartin commented May 5th 2011:
    LOL...thanks! I just hope I can keep them.

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Awesome results! Thanks for sharing your progress, and congrats on the results thus far.

Jones

All Answers

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Yeah I need them to washboard my laundry :) Wow! You are looking great. Great job!

  • kpartin commented Aug 15th 2012:

    Thanks!

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These are some pretty amazing numbers. Good job!

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What was your method? SCD? What kind of stuff were you eating? Dang. Amazing work. I'd love to get even CLOSE to there before beach season in 8-9 weeks (that's beach season in Canada. haha)

  • kpartin commented Apr 26th 2011:
    Thanks for all the comments! The main factor for me has been consistency. Every day start with 3 whole eggs, black beans and spinach. Lunch is usually roast, brocolli, stir fried with as many serrano and jalapeno peppers that I can tolerate.
  • kpartin commented Apr 26th 2011:
    Dinner is a choice of meat (either lamb, buffalo or beef), choice of green (broccoli, asparagus, or spinach), and a bean (either great northern, or black). I also usually have a side of guacamole. Each morning I drink about 24 oz of black coffee.
  • kpartin commented Apr 26th 2011:
    Throughout the day I drink about 2 quarts of unsweetened green tea. Everyday is the same with the exception of binge day, which I go wild. Monday, Wednesday and Friday, I start each morning with kettlebells (75 and abs).
  • kpartin commented Apr 26th 2011:
    Twice a week, in the evenings, I interval sprint/walk about 3 miles. Once a week, I walk the three miles, but I carry two 25 lbs dumbells, doing arm and shoulder exercises. Once a week, I do chest exercises at home with free weights.
  • kpartin commented Apr 26th 2011:
    Morning kettlebells and abs are quick 15-20 minutes, but evening routines last 30-45 minutes. I just finished two cycles of PAGG. I am now off the supplements to see what happens for a while.
  • kpartin commented Apr 26th 2011:
    I have added a protein shake mid-morning this week, unsweetened almond milk and rice protein powder (about 24 grams of protein and 3 carbs).
  • kpartin commented Apr 27th 2011:
    One addition, my breakfast eggs, spinach and black beans also contains two slices of turkey breast.
  • jcleary1232 commented Apr 27th 2011:
    kpartin Congratulations! Incredible results! I'd be interested in knowing what your week to week losses were.
  • kpartin commented Apr 27th 2011:
    I weigh daily and keep it on a calendar to watch for patterns. The first month was slow on weight loss. I think I was still learning. I would lose typically 1-2 lbs per week from Saturday to Saturday. Some weeks nothing. Since January only 13 lbs.
  • kpartin commented Apr 27th 2011:
    I measure about every two weeks. From that I could really tell that I was losing body fat. My weight wasn't as much of a concern, I wouldn't mind being back at 165...I just don't want a 35 inch waist. I would like to maintain my waist at a max of 30 in
  • justinsytsma commented Apr 28th 2011:
    This sounds very doable. I am going to try and make a similar template for myself and follow it as closely as possible! Thank you!
  • justinsytsma commented Apr 28th 2011:
    How many beans would you typically consume in a meal?
  • kpartin commented May 5th 2011:
    I usually consume about 1/2 can of beans in a meal.

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Wow, impressive results, thanks for sharing and congrats!

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Where you doing creatine?

  • kpartin commented May 16th 2011:
    I have not been doing creatine. I am planning on starting it in a few weeks. I am going to try two products: Kre-Alkalyn 1500(Creatine) and A-AKG Powder (Arginine Alpha-Ketoglutarate) that were suggested to me.

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Great result. I have been stuck at around 10% BF for the last 2 months; just cannot seem to get any lower.

Did you step down to 6% without plateauing at any stage? I think I have a similar build to you (I am 5' 10" and 145lbs), train regularly on a mixture of rings, kettlebells and Crossfit.

I have only been on PAGG for the last 2 weeks - no progress as yet.

  • kpartin commented May 5th 2011:
    I started the SCD in January. I did not start the PAGG until Feb. 20, and I completed two cycles of PAGG. I have posted a weight loss graph under another post, however, I can not determine based on the timing, if my body just needed the adjustment
  • kpartin commented May 5th 2011:
    to the diet or it was the effect of the PAGG that really started my weight loss. I do not feel that I really hit a plateau. I did try two weeks of the cyclic ketogenic diet, but again, I didn't really see the difference, so that is why I stopped.
  • Garth Fader commented Jun 5th 2011:

    I started the SCD only 2 weeks ago and was at 23.8% bodyfat when I started so this is very inspirational! Thanks for posting and for all the in-depth info.

  • caio commented Jul 22nd 2011:

    really inspirational.

    good job.

    cheers

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Keith once again great job and thanks for sharing it on my Facebook Page "My 4 Hour Body Lifestyle" .

P.S. I'd be smiling from here to Timbuktu for a result as awesome as yours. "See me fat guy??? Eh You see me now eh???" lol

Anthony

  • kpartin commented Aug 15th 2012:

    Thanks....the success is in the diet. I have exercised

    all summer long, but my diet had been terrible and I have

    gained body fat. Today was back to Day 1 of getting my body

    back in shape!

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Unreal! A totally different body altogether! If you have any pointers or tips you learned over the course of your diet that contributed to your success (apart from sheer dedication), we'd be delighted to hear 'em!

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