Hi-
Doing my monthly post
but I read it all!
JC- I have Mel's book still but would be happy to ship it to you if that's okay with Mel. Here is a post I wrote over at BFLW a couple of weeks ago when a few women were talking about the program. Like Mel said, this barely resembles what KK is now putting people on; there is not the silly calorie drops if you see him personally. I have no idea why he keeps selling this book; we keep hearing that an updated version is coming, I'll believe it when I see it.
"Let's Talk About GetLean.....
since it seems to be coming up a lot recently in journals and other threads. And since I know not everyone wants to pay $60 for an outdated book, a video, and a pair of calipers.
I have never done the program and realized as soon as I heard it was extremely LF that I never *would*; like lots of women here, I've had much success with keeping my fat percentage well over 20%, and am convinced that it keeps me from feeling hungry and binging, which is what I see way too often on lowcal/LF plans. That said, I know we're all different and what works for me will not work for you, and vice-versa.
I do have the book right now as Meliris was kind enough to lend me her copy. So I figured out what a theoretical woman would follow on this plan, using the "12 weeks from contest" plan outlined in the book.
Getlean starts off 12 weeks out from your "contest" at 15 x bodyweight for
calories, with several cuts along the way. Our woman weighs 125.
Week 12- cals 1875
5 x 30 min cardio
no fruit, no dairy, fat is below 10%
3 on, 1 off lifting cycle throughout
week 11-same
week 10-drop 200; so 1675/day
5 x 35 min cardio
30 min per day posing
drop any bread or pasta
week 9- same as 10
week 8- drop 200 cals so 1475/day
5 x 40 min cardio or more at your discretion
keep posing
drop oatmeal cause it has 2 grams of fat per 100 cals
you can only have cream of rice, grits or cream of rye for carb
only egg whites, chickbreast or fish for protein
week 7- same as week 8
week 6-drop another 100-200 calories so now we're down to 1275-1375/day
cardio- add a day so 6 days and 45 minutes
tanning 5 times a week for 30 min
week 5- same as 6
week 4- drop another 100-200 cals so now we're at 1075-1175/day
cardio-not more than 6 days at 60 min day
still posing 30 min a day
one day a week add 500 cals of clean carb woohoo
eliminate all condiments
week 3 and 2 same as 4
5 days out; cut your carbs in half for 3 days
3 days out stop aerobics
5 days out no leg training
3 days out cut all sodium
So on 1100 cals you're lifting 6 days most weeks and doing an hour of cardio 6 days a week.
Now if you start at 12 calories per pound, which has been suggested, you are down to 700-800 calories per day for the last 4 weeks, unless the rest of the program is tweaked.
Comments?"
I'm currently doing the Rock Hard Challenge from M/F, which involves CARDIO!! Jury is still out; I just started week 2. I do like the fact that the workouts change every day though.
God I am really going to have to quit all my free day type cooking. I'm enjoying the **** out of it but this morning the evil scale (I'm jumping on it once a week) said 122. That's 8 pounds up from what I consider my comfort zone. I kinda doubt I've added that much muscle; maybe I can blame the creatine..yeah, that's the ticket!
Laura