I've been doing the simplefit workouts for a few weeks, usually going 6-on, 1-off, with a few breaks for out-of-town visits. I've been doing the diet also on and off; on when I eat at home, off when I dine out with friends.
I'm 42 years old, male, 5'9", currently 158 lbs (I started at 165 a few weeks back). I precede every workout with a two mile run and follow it up with additional ab and back work.
Today was L4D3, time 9:15. My two-mile run time was 16:35, which is my usual time.