Tuesday, November 26, 2013

Kris Gethin's 12-Week Body Transformation: Week 4

Happy Tuesday! I'm officially in week 5 now, but I wanted to take this opportunity to report on my Monday morning weigh-in.

In this post, I'll share my official body measurements, give you an update on my meals, and offer a perspective on how I'm feeling during the transformation process. Ready? Let's go!

Body Measurements

Week four resulted in some pretty positive changes. The most obvious change was a loss of 3 pounds. Don't get me wrong, I'm happy about the progress, but I thought I'd be a bit further. I write that because a little over a week ago, I made it down to 223 pounds, which is something I haven't seen since. That's what I get for eating the small bag of chips, huh? 

Along with the weight loss, I have also noticed a reduction in the waist, neck, hips, and body fat percentage. Clearly, my stomach, which is the worst offender, will be the last thing to go.

Body PartWeek 3TodayDifference
Weight228 lbs225 lbs-3 lbs
Waist39.5 inches39.25 inches-0.25 inches
Neck15.5 inches15.25 inches-0.25 inches
Hips43 inches42.5 inches-0.5 inches
Thigh25 inches25 inchesNo Change
Calf17.5 inches17.5 inchesNo Change
Bicep16 inches16 inchesNo Change
Body Fat %14.8%12.7%-2.1%
Chest41.5 inches41.25 inches-0.25 inches
Stomach41 inches41 inchesNo Change
Upper Stomach36 inches36 inchesNo Change
Shoulders50 inches50 inchesNo Change
Lean Body Mass194 lbs196 lbs+2 lbs
Body Fat Mass33.7 lbs28.5 lbs-5.2 lbs


During week three, I made a mistake and ate a few small bags of potato chips. I felt really bad about it, so I have been pretty strict about not missing a meal and that seems to help with the cravings.

I'm eating about 5-6 meals a day, getting my multivitamins and supplements in, drinking nearly a gallon of water, and consuming both the pre and post-workout shakes.

A couple of small changes this week. The first one is this, I'm eating my eggs, oats, coffee, and consuming fat burners before the morning cardio session. The difference being that I used to eat breakfast after the cardio. However, I noticed that Kris would eat first, so I made the change to match his leadership.

Second, I'm keeping a very close eye on how often that I'm eating. At this point, I'm eating every 2-3 hours. Sometimes, I'm just not all that hungry. So, I graze.

Meals consist of broccoli, chicken, steak, brown rice, water, multivitamins, supplements, and protein shakes.

Other Observations

While I am excited about the weight loss and change in numbers, I have to admit that I just feel tired and exhausted a lot of the time. There are those moments where I'm beaming with energy, but at other times, especially around the afternoon, I'm just dragging. I kid you not, I felt like taking a nap, which is something rarely do. 

As far as sleep goes, I'm getting somewhere between 5 to 6.5 hours of sleep a night, which feels like plenty in the morning. 

With regards to my energy in the gym, I have enough to blast it, but I just thought I'd share that with you. It could mean nothing or something, I just don't know.

So, that's about it for now. I'll keep you posted on my progress, but I'm excited to hear about what you're doing. I've received a number of messages from people who have jumped on board. What's the experience like for you so far? Let's talk in the comment section below.

Until next time...


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Damond L. Nollan, M.B.A.

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