A short one. I stuck to that diet I started in the end of August pretty well. I lost another 10 pounds and am making some muscle gains. By pretty well I followed in for 5 weeks and even since then I have adapted my "regular" diet to limit carbs as much as possible and maximize protein. I probably am not eating enough to really gain muscle as I find it hard to eat often as prescribed. The foundation is set to keep getting fitter and I cant say enough about the diet. Also I was worried about all the cholesterol I was eating from all the meat and fat and lack of fiber, but I had check up, as I was in the midst of the diet and my numbers were "excellent" (to quote the Dr's office). Also my lower blood pressure number was, earlier this year, a little high, but it went to the excellent region aswell.
Was it all diet? I don't know, because I had been exercising regularly since the winter, but I stepped it up a bit. I do 5 days was week in the gym. Some cardio (20-30 minutes) and mostly lifting. My progressed is self enforcing and that is great.
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