Where are they now? Lonnie Ducote

By Ryan Andrews, MS, MA, RD, RYT, CSCS

Lean Eating Coaching is an intensive nutrition and exercise program designed to help men and women get into the best shape of their lives – while teaching them the strategies necessary to maintain that shape for the rest of their lives.

Of course, during the program, participants can make some incredible changes. But what happens… after? Let’s find out!

Lonnie Ducote was the first runner up in our 2007 transformation challenge, having won the Male Under 40 category and 6 months of free groceries. To check out the winners you can click here to see their before and after photos.

We caught up with Lonnie recently to find out how things have changed since then.

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So, Lonnie, what’s new in the world of nutrition and exercise?

It’s been business as usual for the most part, eating right, exercising hard, getting the cardio in, and then working and having some fun. The basics never really change!

I’m still following PN style eating. I’m not perfect, but on track about 80% of the time. After the challenge contest I was anxious to start building muscle. So, now I’m the same weight I was prior to starting the challenge, but much leaner.

What are some obstacles you’ve run into?

The one obstacle has been my schedule.

During the challenge contest I was a waiter and a student; now I’m a Registered Nurse. While the total number of hours per week I’m working is less, the nursing schedule makes eating a bit more difficult.

I manage, but it takes a lot of planning and food prep ahead of time. A gas grill does WONDERS for cooking lots of food in a short amount of time. I couldn’t live without one.

What is the biggest thing the PN Body Transformation Challenge taught you?

The biggest thing that the PN Challenge taught me was the importance of cardio. Doing some form of regular cardio is critical to get and stay lean. Because of that, I now get at least 4 hours of cardio each week, something I never did before.

What is exercise like for you right now?

I lift weights 3 days per week and base my workouts on “Doggcrapp training,” made popular by Dante Trudel at Intense Muscle.

On the days I don’t lift, I take a walk first thing in the morning for about 45-60 minutes. This ensures that I get roughly 1 hour of exercise each day. I like to walk outside and find steep hills around my house. Periodically I’ll sub out the walk for soccer or basketball.

But those sports have to be consistent and intense for me to count them as cardio. 20 minutes of easy half court hoops with the boys is no substitute for a 60 minute power walk.
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I’m a big fan of daily outdoor walks too, but I need my radio so I can listen to sports talk. What about you? What helps you stick with it?

Honestly, I don’t know how the walks would be possible if it wasn’t for podcasts. For those who don’t know, podcasts are radio-style shows that are usually available for free online covering just about ANY topic from medicine, fitness, sports, food, science, comedy, or any other topic you can think of. The one hour length of most shows is perfect for the walk as you can press play when you leave and try and get back home when it ends.

Now, tell me a little bit more about eating? What is that like for you these days?

Each day is a bit different.

On work days:

I work 3 days per week from 7pm – 7:30am. I’ll usually wake up and eat before I go in. From 7pm – 3am I eat four Metabolic Drive protein bars and drink 75-100g of whey protein split up over 2 meals (2 Bars + 40-50g whey). Then at around 4:30am I eat the meal I prepared ahead of time. Yes, my lunch break is at 4:30am.

Lunch usually consists of either:

2 beef patties
2 chicken breasts
4 eggs with cheese and avocado

I’ll also throw in a ½ bag of mixed frozen veggies. I microwave it for 90 seconds and lunch is served. When I get home at about 8:00am, I’ll have cottage cheese with peanut butter, then it’s off to bed.

On non-work days:

On days I don’t work, I usually stick to the same few meals:

2 cups cottage cheese + 2 tbsp peanut butter
Chicken and veggies
Beef and veggies
Super Shakes out of Gourmet Nutrition

If I’m feeling adventurous, I’ll make one of my favorite recipes from Gourmet Nutrition.

These include:

Portobello pizzas
Peaches and cream omelet
Breakfast quiches

When I eat out, I am a creature of habit. I usually stick with a turkey burger or a dish with eggs. If that fails, I’ll find a salad with the most veggies and meat, dressing on the side.

Lonnie getting ready for a nutritious meal

What is your favorite food?

Cottage cheese and peanut butter. But steak and ribs are good too.

What is your favorite supplement?

Hmmm….probably Flameout or Superfood. This makes fat and veggie intake much easier.

What is the best thing about being lean?

The feeling of accomplishment. I was never lean before that contest and I had been working on bodybuilding for years, so to finally be lean after 23 years was a great feeling.

My thoughts were:

“Hey, I did it… no one can take this away from me. I put in all the work, made all the meals, did all the cardio, lifted all the weights, sacrificed all the time… I did it!”

What is the most challenging part about staying lean?

The most challenging part about staying lean is just that, staying lean.

For me it’s a huge commitment to weight train, do cardio, and eat nutritious stuff each day. I don’t get to slip up! Processed/junk foods go right to my love handles. If I stop doing cardio, the fat slowly creeps back up.

The PN Challenge instilled a kind of “on-off switch” mentality in me. Even though being lean is not 100% my focus at this point, I can just flip the switch and it’s game time. No cheats, no missed workouts, double the cardio — just like that.

Once you take it to the limit one time, you know what to do the next time and you just do it. No excuses.