21 Day Weight Loss Challenge Results

Hello Boot Campers, The results are in, and we now have a winner for the CD Fit 21 Day Weight Loss Challenge: April 2015! First, let me say congratulations to all of you that participated in this year's weight loss challenge.  We have held this event for over 4 years now, and this year has by far been the most successful of all years in the past.  I have never seen so many of our members drop so much weight in such a short period of time since we started the program in 2009.  Your commitment to your eating and training is evident, and we are truly proud of you.   You are all winners because you are progressively working toward your ideal physique.  That  alone makes you successful, which is my definition of success.  As you continue to work towards your ideal goals you are successful.  You only need to continue down this same path to continue your success.  Imagine where you will be in 3, 6, or 12 months by maintaining this same focus.  While I announce the winners below, I want you to think about what you can achieve over the next 21 days for your own personal challenge. So, let me give a special congratulations to a few members that came close to being in the winner's circle: 1) Olivia Kranz from the corporate class at American College of Cardiology lost 5.06% of her total body weight for this contest.   2) Breon Goodwine from the 545am Silver Spring class dropped 5.59% of her total body weight.  3) Deirdre Baruti of the 645pm Mitchellville class dropped 6.09% of her total body weight, and...

4) Veronica Armour of the 645pm Mitchellville class dropped 7.47% of her total body weight.  Congratulations to all of you, ladies, for your hard work!   Now, for our actual winners of the contest.... The Winner's Circle  3rd Place   Kirstie Cancelado of the 6am Gaithersburg/Rockville class (Instructor: Ramsey Christian) dropped 11 lbs from 143lbs to 132lbs for a loss of 7.69% of her total body weight. This is a great accomplishment because she was already down to a good size.  I am really proud of you, Kirstie...you did great!   2nd Place Trenton Osborne of the 545am Silver Spring class (Instructor: Darren Jones) dropped 20 lbs from 240lb to 220lbs for a loss of 8.33% of his total body weight.  He looks like he dropped even more when I saw him yesterday!  Great job, Trenton! and, finally... 1st Place  T. Williams of the 555am Georgetown DC class (Instructor: Clarence Duhart) dropped 25.5lbs from 221lbs to 195.5lbs for a loss of 11.53% of his total body weight!  He did this in just 21 days which is absolutely amazing!  Even more so is that he is one of the most fit people in the entire program.  He gained a few lbs over the Christmas holidays, and dropped it all and some during this contest period.  I can't say enough about this guy. He is seriously committed to his fitness, and I am grateful to be able to train him.  Great, great, great job...you are a true leader! Below are a few class pics of him from last year before the contest along with his eating and training plan that helped him to be successful.

"The plan was largely built on information from the CD FIT newsletters and emails related to eating and exercise plans for accelerated weight loss. Modifying the framework of Paleo and Atkins style diets, my eating plan focused on eggs, unprocessed meats and dark green vegetables and eliminated fruits except for one lemon per day. The second part of the plan was adding 4-5 days of additional (HIIT) cardio to the regular CD FIT bootcamp schedule as recommended in the “Tips for Accelerated Weight Loss” Newsletter.

Eating Plan:

No carbs except for dark green vegetables. No fruits (except for one lemon per day), fruit juices or dairy products.

6:00AM - For morning workouts, no pre-workout meal. Cardio on an empty stomach first thing in the morning forces the body to burn fat for energy. One small peeled lemon in a blender with about 16 ounces of water provides energy and electrolytes. (20 calories)

I also had a cup of black coffee in the morning about 30-40 min before class. It helps with energy when working out on an empty stomach.

7:00AM - Protein shake with one scoop of whey (fast burn) and one scoop of casein (slow burn) mixed only with water immediately after the morning workout. The whey provides quick recovery fuel to the muscles and the casein provides a slow sustained release of energy that helps fight hunger. (260 calories)

8:00AM - First meal within one hour after workout of 4-5 scrambled eggs and small (4 oz) serving of meat (unprocessed, no bacon, sausage, deli meat, etc). Sometimes added spinach or kale to the scrambled eggs. (500 -700 calories)

10:00AM - Small snack such as boiled egg, handful of walnuts or almonds, half can of sardines in water or olive oil…basically any protein source of about 100 calories or less without carbs. (70 – 100 calories)

12:00PM – Larger serving of meat (8-10 oz) and 2 cups of green vegetables (spinach, kale, broccoli, etc). Cooked with olive oil or butter if desired. (600 – 800 calories)

3:00PM – Another protein snack but a bit larger to prepare for the evening cardio workout session. 1-2 cans of sardines, or 2-3 eggs, or larger serving of nuts. (200 – 300 calories)

5:00PM – On extra cardio days, 45 - 60 min of high intensity cardio (interval work on elliptical or fat burning mode on stairmaster). (Burn 600 – 800 calories)

I usually got at least one workout in over the weekend so the extra cardio days was more like 4-5 days per week.

 7:00PM – Serving of meat (4-6 oz) and another 2 cups green vegetables such as spinach, kale, broccoli, etc. (400-500 calories).

 The portions and calories can be adjusted as needed. I normally eat around 4000 - 5000 calories a day when doing bootcamp to keep a steady weight so consuming 2500-2700 calories was roughly 40-50% reduction for me." - T. Williams