Changes

Before:


Stats:
186 lbs
17.1% Body Fat

3 Mile Run: 22:06 (won 3rd in age group with a 24 minute 5-K time last fall)
Pull-ups: 10
Crunches: 100 in two minutes
Push-ups: 47

After:


Stats:
158 lbs
11.5% Body Fat

3 Mile Run: 20:40
Pull-ups: 10
Crunches: 117 in two minutes
Push-ups: Hasn't counted his max (my guess-150ish?)