What a month! After 30 days, I have officially completed the Whole30 program. I have nothing but awesome things to say about Whole30 and I would highly recommend it to anyone. Literally, anyone. If you love food, this is for you. If you love being healthy, this is for you. If you love trying new adventures and challenging yourself, this is for you. You get the point. There is not a single human on earth who wouldn’t benefit from trying out Whole30.
I don’t want to be too long-winded with this post, because I flooded you guys with like 20 blog posts during the 30 days I was “on” Whole30. I do want to highlight some key items and show you guys my personal results, explain my goals and my future plans for Whole30.
Let’s start with my goals. What were my goals? Why did I even do Whole30 in the first place? I address the “why?” in this blog, but never really got into my goals.
My goals for Whole30 were to add muscle mass, while leaning out and losing body fat. I wanted to get under 185lbs without losing any of my muscle mass, specifically. With my [still] injured back, I knew that I could only train at about 80% of my normal intensity, so I needed a great nutrition plan to carry me to my goals. Whole30 was just that.
I hit my goal – and then some! I’m very excited because I know that you guys will hit your goals as well! This is just an incredible way of life and I feel excellent daily.
Below are the key components of my “weigh-out” InBody, which measures a complete and comprehensive body composition. It’s 98% accurate and is used as a medical device by the most elite health & fitness organizations across the world. We use it as the backbone of our consultations, so if you haven’t gotten your InBody yet let’s do that ASAP!
|Measurement||Day 1||Day 30||Differential|
|Body Fat Percentage (%)||12.4%||9.7%||-2.7%|
|Skeletal Muscle Mass (lbs)||93.3||95.0||+1.7|
|Visceral Fat Level (#)||4||3||-1|
|Body Fat Mass (lbs)||23.4||17.6||-5.8|
|Basal Metabolic Rate (kcal)||1982||1992||+10|
So what does all of this mean? Let me address each section.
Weight: This one is easy; It’s my weight! It was never my goal to lose a lot of weight, I just wanted to lose enough to reach my fat loss goals. The funny thing is about a week in I could feel myself being “too thin” for what I was aiming for. If weight loss is your goal, you will have great results. I really had to work hard to eat enough to maintain muscle mass, build muscle mass but not overeat. It’s a fine line. I felt well-fueled daily. I lost 4.5lbs of total weight, but I’ll touch on the fat/muscle exchange later. Bottom line: I feel lean!
Body Fat Percentage: This is the portion of the human body that consists of fat. I went from 12.4% to 9.7% which I feel great about! I’m pretty pumped. The male body needs about 5% body fat to survive in a healthy manner, females need about 12%. This is called your essential body fat, which is used to protect your internal organs. A lot of people have a highly misguided understanding of body fat percentage. I’ll go more in depth into that in a separate blog post, but for now we’ll keep it brief. I’m very content with 9.7% and I would never want to be lower than 7% because I like to have a life too!
Skeletal Muscle Mass: This is the amount, in pounds, of muscle that is attache to your bones. Oh yeah! This is what we all lift for, right? I was at 93.3 and got up to 95. Not only did Whole30 help me shed body fat, but it also fueled me enough to gain exclusive muscle along the way. This is no easy task! Gaining almost 2 pounds of strictly muscle in a month is something I am very proud of and truly believe that you can also do! I will help you in any way that I can.
Visceral Fat Level: Visceral fat is the internal fat that can surround your organs, in a negative way. It’s not essential fat. It’s fat that can kill you. A healthy range of Visceral Fat is between 1-10. I went from a 4 to a 3 (lower is better). This is what I’m the most excited about because Visceral Fat is highly influenced by diet. When you start to eat the Whole30 way, you’re going to be adding years to your life!
Body Fat Mass: Unlike body fat percentage, this is body fat in pounds! Going from 23.4 to 17.6 pounds of fat mass was a great improvement for me! Some of my fat loss came from the trunk/core region, which is a common goal for all fitness fanatics. They say abs aren’t made in the gym, abs are made in the kitchen and now I see why! Stick to the plan and let those six-packs come out this Summer!
Basal Metabolic Rate: This is a measurement of how many calories your body burns at rest, in a single day. The higher the number, the more calories you burn & the better your metabolism is performing. As you start to gain muscle and lose fat, this will speed up your metabolism. If you love food like I do, this is great news.
WHAT I LEARNED
I learned so much about myself and about food during the month of June. Here are some tips based on what I learned.
Love Your Food
You will learn to LOVE your food. The best health experts in the world all say that people should be more connected with their food. This means enjoying it, rather than texting in between bites, watching TV, etc. I learned to love my food a little bit more during this challenge. I bought locally raised products when possible. I often enjoyed fresh salads from my in-laws’ garden, eggs from a friend’s chickens and responsibly raised meats from the farmers markets. Don’t get me wrong, I still shop at grocery stores for 90% of my food. That is what I can afford and what works best for us. But if given the chance to try some local food, you should go for it! The taste and nutrient profile of a locally grown food is always going to trump store-bought items! Just do what you can and try to enjoy your food because that is your fuel!
Have a Goal
You are dead without a goal. What do you want to get out of Whole30? Ask yourself why you’ve decided to join the challenge and what your expectations are. Write it down and go get it! You can do it. Goals are so helpful in all aspects of life because it’s a road map to success. Whether it’s work, fitness, relationship or anything in between, I believe you should have goals written down to help guide you!
Just Win, Baby
Just like the late great Al Davis said, “Just win, baby!” You will not lose. You will not allow yourself to cheat, slip-up or deviate from your plan because you are a winner and you set your mind to this. I’ll be there to support any time you need it. Develop a confidence within yourself that will not let you be defeated by this challenge.
Set the Environment
Environment trumps willpower, in case you didn’t know. This means you cannot rely on willpower to adhere to the Whole30 plan. You need to plan ahead and set up a successful environment. Throw away anything that may tempt you. Ask friend and family for support. Prep your meals ahead of time so you take the guessing out of what you’re going to eat each day. These are small, powerful tools that will allow you to excel.
Adapt & Advance
So, what’s next? After 30 days is up, you get to eat an entire pizza and wash it down with a cold beer, right? No! This isn’t a diet or a fad. Whole30 is a lifestyle change. After 30 days you will understand how much better you feel by eliminating crappy food from your life. What’s my plan? I am going to use Whole30 as my “base” diet forever, and may deviate as “life happens.” It’s kind of hard to explain, but I’ve had chances to eat several items that are NOT Whole30 compliant, and I don’t want to. It’s the weirdest thing. Honestly, I thought I would want to reintroduce disapproved items back into my diet, but the urge is not there. You’ll see what I mean after you try it out. I suggest you focus on these 30 days and give it your all, then you can try to reintroduce things that you may have missed like peanut butter, beans or the occasional cocktail – IF NEEDED! You may not want to.
There’s the rundown of my Whole30 experiences. I tried to keep it short and sweet for you, but as always, I got kind of chatty. The bottom line is that Whole30 is a great idea for anyone who wants to feel great and look awesome. This style of eating can improve your weight loss results, improve your digestion, boost your energy, reduce stress, enhance athletic performance and so much more. Put your mind to it, kill it and keep that momentum going towards whatever it is that you’re trying to reach!
Below are some of [what I think are] my best blogs from the 30 day challenge. TONS of tips in these blogs that will help!
The first 6 days are FULL of in-depth, valuable info. I suggest re-reading these.
Here are some tips from how I stayed focus on my vacation, in case you’re traveling.
Here’s a blog about trying new products:
To read it all, just go here and scroll down!