Fit and Lean Blogs

By Rhonda Long

How I Shed 49% Of My Body Fat & Won The 10 Week Contest.

 The "Pinch" is the result of the Caliper Testing that reveals body fat percentage. These are done regularly to keep you motivated and informed to your progress.

 I Joined Fit & Lean in November, 2006.

 My % of Body Fat measured 14.9% with a Lean Mass of 100 lbs.

 At the beginning of the contest in March 2007, my Body Fat percentage measured 12.3 with a Lean Mass of 107 lbs.

 When I won the contest in June 2007 My % of Body Fat measured 7.6% with a Lean Mass of 108 lbs.

 Diet & Supplements - I began the program taking these recommended "Basic" supplements:

 Protein Powder                1 to 2 scoops – Post Work-Out

 Multi Vitamin                   1 @ Breakfast, 1 @ Lunch, 1 @ Dinner

 Salmon Oil                      2 @ Breakfast, 2 @ Lunch, 2 @ Dinner

 Glutamine                       5g @ Breakfast, 5g @ Bedtime

 During the 10 Week Contest, I strictly adhered to the following protocol:

 Fit and Lean 28 Day Detox Diet.

 My Fit and Lean "Bio-Signature" Supplement Program.                                         

 Protein Powder              1 scoop Post Work Out

 Multi Vitamin                 1 @ Breakfast, 1 @ Lunch, 1 @ Dinner

 Salmon Oil                    18 Daily

 Betaine Plus HP             5 to 7 with each meal

 Glutamine                     5g morning, 10 g Post Work Out

 Network Synergy           2 @ Breakfast, 2 @ Lunch

 Uber-Mag                      2 @ Dinner, 2 @ Bed Time

 Dim                              1 @ Breakfast, 1@ Lunch, 1 @ Dinner

 YIN RLA                        3 @ Dinner, 3 @ Bed

 Diet.   After the 28 Day Detox, I followed the 4:1 Program.

 "Energy System Training" - To enhance our fat loss program, SST strongly recommended that we do E.S.T. two times per week on our off days from the gym.  I followed their advice!