Before and afters here. I could probably go another few days and get some teeny tiny bit more improved ones because I’m not just jumping back into a full on “regular” diet but this is at least 90% of what Im gonna end up with.
Weight is 190 ~> 184 in just a touch over 30 days. Not real dramatic but I wasnt exactly fat to begin with and it was easy enough so I’m happy with it. A couple of tiny off menu items over the month but nothing that I look back on and go “Oh darn if only I hadnt eaten that chicken tender or those 4 pepperonis!!”
My perception: Nothing changed too too much, but there is a noticeable drop in the love handles (and a near 2" drop on the tape measure, so thats “objective”), and I do feel like my blurry kinda-2-kinda-4 pack is now officially a 4 pack ad my delt/bicep “tie in” is a bit more pronounced… Tough to ask for much more than that on a 4 week diet.
10,000 swings program review: This was a good program to kick off my summer programming and get me into Dan Johns mentality of “just do the work” … I cant say it was the most exciting or difficult program I have ever done, but Dan does have a very “punch the clock” kind of philosophy that permeates his writing, and this was certainly not. I dont feel I stagnated on anything, and the swings got easier (both in terms of cardio effort and fatigue on the forearms/low back) so there was definite improvement there.
Overall not something I would have come up with on my own, but I could see myself doing something again if I didnt want to think about training and just wanted to make sure I was doing something productive towards the goal of general fitness or fat loss.