1. 02 January 2013 02 April 2013
I wanted to look good naked! Not much more to it,
really!
Current
weight:
Current Lean
Body Mass:
89 %
11 %
BF
LMB
85 %
15 %
BF
LMB
55
Current Lean
Body Mass:
Current
weight:
62
67
79
fredag 10 maj 13

2. Before ProfileBefore Profile
Name John Doe
Age 22
Sex Male
Height 185cm
Weight 65kg
Lean Body Mass/Body Fat 58kg/7kg
General goal Build Muscle
Specific goal +7kg LBM = 65kg LBM
fredag 10 maj 13

3. Not a pretty sight... Often fatigued and lethargic.
02 January 2013
50
55
60
65
70
January February March April
Current
weight:
Current Lean
Body Mass:
89 %
11 %
BF
LMB5562
fredag 10 maj 13

4. 50
55
60
65
70
January February March April
Feeling results more than seeing them for now! Much
more energy these days!
02 February 2013
87 %
13 %
BF
LMB
Current
weight:
Current Lean
Body Mass:
5867
fredag 10 maj 13

5. 50
55
60
65
70
January February March April
Starting to actually see a difference in the mirror every
morning! Great feeling!
02 March 2013
86 %
14 %
BF
LMB
Current
weight:
Current Lean
Body Mass:
6373
fredag 10 maj 13

6. 50
55
60
65
70
January February March April
I even overshot my goal by 2kg! Couldn’t be more exited
about how good things went down!
02 April 2013
85 %
15 %
BF
LMB
Current
weight:
Current Lean
Body Mass:
6779
fredag 10 maj 13

7. How did you Diet?How did you Diet?How did you Diet?How did you Diet?
The 5/2 Diet Paleo GOMAD
Did you use any supplements?Did you use any supplements?Did you use any supplements?Did you use any supplements?
Creatine Monohydrate Whey-80 protein Multivitamine Omega-3
Describe:Describe:Describe:Describe:
I ate pretty paleo, with the exception of GOMAD for the first month to pack on muscle. Later I
added in 2 days fasting per week.
I ate pretty paleo, with the exception of GOMAD for the first month to pack on muscle. Later I
added in 2 days fasting per week.
I ate pretty paleo, with the exception of GOMAD for the first month to pack on muscle. Later I
added in 2 days fasting per week.
I ate pretty paleo, with the exception of GOMAD for the first month to pack on muscle. Later I
added in 2 days fasting per week.
fredag 10 maj 13

8. How did you Exercise?How did you Exercise?How did you Exercise?How did you Exercise?
Starting Strength MobilityWOD Crossfit Bodyweight
Did you use any exercise equipment at home?Did you use any exercise equipment at home?Did you use any exercise equipment at home?Did you use any exercise equipment at home?
Chinup bar Foam roller
Describe:Describe:Describe:Describe:
I started with Starting Strength. Quickly realized I was very unflexible, and started following
MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at
home!
I started with Starting Strength. Quickly realized I was very unflexible, and started following
MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at
home!
I started with Starting Strength. Quickly realized I was very unflexible, and started following
MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at
home!
I started with Starting Strength. Quickly realized I was very unflexible, and started following
MobilityWOD daily. I also joined a Crossfit box and performed some Bodyweight exercises at
home!
fredag 10 maj 13