In early 2006 I lost 10 lbs. of fat and gained 15 lbs. of muscle. I went from 175 lbs. of flab to 180 lbs. solid. I did it in just 12 weeks.
While I did it, I was taking 19 units at UCLA (a full-load is considered 12), working an internship over 25 hours a week, and playing in two bands that practiced twice a week respectively. I don’t mention these facts to brag. I mention them to demonstrate that anything can be done with a little determination.
My Story
While nearing the end of my junior year at UCLA, I noticed that I was letting myself go. When I looked in the mirror I was starting to see more fat than muscle. What had happened?
I played sports in high school, ate like crap, and was able to maintain a decent weight. Once I hit college I ditched the sports but not the diet. Now, after 3 years of neglect, it was starting to catch up with me.
I decided to turn to my roommate Clay for help. Clay was gigantic and ripped in comparison to all of my other friends. He was doing something right. I wanted him to teach me the ways.
Clay agreed to train with me and help me design a diet plan only if I committed myself to a 3 month program and promised to make no excuses. Simple enough I thought. I gave him my scouts honor. It was on!
The Plan – How I did It
- We chose a high frequency workout plan, based on compound movements, and incorporating full-body workouts.
- We took meticulous journals detailing every workout. In each progressive session, we tried to beat our previous weight.
- We got got plenty of rest – at the end of a 4 week period, the subsequent week was comparatively light.
In addition, I made sure to get at least 8 hours of sleep every night and took a 30 min nap after work everyday. - I recorded everything I ate and counted calories for the first time. I had to constantly make sure I was eating enough.
- I ate 2 grams of protein per lb. of lean body mass per day. I made sure to eat protein at every meal.
- I ate 6-7 meals a day including a meal with casein protein right before bed.
- I only ate carbs in the morning upon waking and after a workout.
- I restricted alcohol consumption as much as possible.
I was able to stick fairly closely with this plan for the entire 3 month period. Once the final training session was completed, I let lose and celebrated, but a life-long habit was formed. I rarely crave the ‘bad’ foods I used to eat everyday. I also have been able to remain active and still continue to lift weights 2 years later.
The Rule of 21
They say that a habit takes 21 days to break. I’m not sure exactly who ‘they’ are, but I believe them. I know they’re right from experience. Something switches in the brain at 3 to 4 week – the hard part is getting there!
I distinctly remember being only 2 weeks into the program and considering quiting. I was sore everyday and I constantly felt full from all the food I was eating. But I pushed through with the help of Clay, and by the 3rd or 4th week I was hooked. The rest was downhill. Training sessions on weeks 5-12 were much easier to complete mentally than any sessions during the introduction phase. And interestingly, the sessions got progressively more difficult and frequent as the program went on.
My Advice
Find a good program.
Find a healthy and anabolic (muscle-building) diet plan.
Find a good training partner.
Find your way through the first 3-4 weeks.
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