Hey Dr. Darden,
I just wanted to let you know that I did your Body Fat Breakthrough program earlier this year and lost 21 pounds. I spent 10 weeks doing the program. I measured my progress using an InBody machine assessment at the beginning, middle and end of the ten weeks. My bodyweight dropped from 215 to 194 (I’m 6’1" tall btw). My bodyfat % went from around 21% to around 17%. I lost a bit of muscle as well but it wasn’t significant and the reduction in weight and BF% was worth it. I think I lost a bit of muscle primarily due to the fact that I only did bodyweight exercises and may not have exercised with enough intensity. Still, like I said it wasn’t a significant loss. My after photos looked way better than my before photos, and I was extremely happy with my results.
Also, I saw significant results even though I didn’t incorporate every single fat bomb. As far as calories I started at 1800 per day and really never cut them like you recommended in the book. I did go for a 30 minute walk daily. I drank a ton of water every day, and got plenty of sleep most nights. I did NOT do the cold showers! I also cheated and had a few drinks on the weekends. I wonder what my results would have been if I had followed the program to the T!
Anyhow, just wanted to say thanks! I’ve kept most of the weight off (hovering around 198), and am planning on doing another 6-week iteration of the program prior to the holidays. I’d like to get down into the 180’s in prep for a Thanksgiving 5k. This time I will be using a mix of free weights, machines and bodyweight.
Thanks again and God bless!