Congratulations Dennis Maloney on achieving and exceeding your goals during the past 12 weeks. Your hard work and perseverance through some job related obstacles, rewarded you with some great results – physical and performance-wise.
- Lost 10 pounds
- Lost 5% bodyfat
- Gained 2.9% muscle
- Lost 6 years body age
- Lost 3.25 inches – Waist
- Lost 2 inches – Hips
What was your expectation?
After seeing so much success from other members at Cynergy I wanted to try the TCL program. I have made great gains since I started CF 2 1/2 years ago but I wanted to see what would happen if I cleaned up my eating and really pushed myself would it make a difference. I also wanted to support my WOD partner Layla who was starting her second 12 week TCL cycle. With us both supporting each other and working on the food prep it made sense to do it now. My primary goal was not losing weight but more with losing my pot belly. I have been pretty lean my whole life but I have had for some time a little beer/ice cream belly and wanted to get rid of it.
Did we meet your expectations?
Yes! The program definitely met and exceeded my expectations. My pot belly is gone and I have visible abs now which I am very happy about. I feel a lot leaner and my clothes fit me better.
What are some of the most powerful lessons you are walking away with?
Food preparation is the key. I work most weekends and sometimes it's a struggle to get to the supermarket and do the food prep for the week. The weeks that I did the best were the ones where I was off on Sunday and was able to food shop and do the prep for the week. When I grabbed food on the fly because I was working a double shift I did not hit my numbers and did not feel as well as when I did the food prep on my own. I also learned that my diet was very carb rich and protein poor. I cut back on the carbs that I was eating as part of my daily routine and made sure that I had protein with every meal and added a shake every day with 50 grams of protein.
What is your greatest accomplishment?
During this 12 weeks I was also training for a half marathon and did several long runs during that time. I ran my first half last October and was very disappointed with my time and almost immediately signed up for one this May in Boston. I trained more this time around and that, combined with my healthy eating/fueling, took 22 minutes off my time and my recovery was so much better. During the 12 weeks, I cut way back on my alcohol consumption and increased my protein intake and I think that made a huge difference.
I have reached my goals and plan to begin maintenance.