Project Rockstar 2013 - Pre-Training Weekly Journals

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  1. #1
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    Sterling is offline Certified Love Systems Instructor

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    Project Rockstar 2013 - Pre-Training Weekly Journals

    The Project Rockstar 2013 class has been selected!

    As with each year, the Rockstars are responsible for writing and sharing in detail about their progress as they go through the most intense and thorough life transformation program in the world.

    The foundation for Project Rockstar is Game 3.0, which is built on the pillars of Game, Lifestyle and Fitness. Over the next 21 weeks, the Rockstars will be put through a complete life overhaul in all three of these areas.

    It all starts with the Pre-Training program, which is the 12 weeks leading up to the official kickoff of the Project Rockstar 9-week summer. Over the course of the 12 week Pre-Training program, we are knocking out the "Fitness" component. The Fitness component for this year's Project Rockstar is sponsored by the sports nutrition and supplements brand, Sports Food. Sports Food has formulated a highly intense and highly rigorous workout, diet/nutrition and supplementation curriculum to get the Rockstars into the best shape of their lives. Find out more here: Fitness | Project Rockstar 2013

    If you consistently want 10s, you have to be a 10, in all aspects. Game, Lifestyle, Fitness. The first segment of Project Rockstar takes Fitness head on.

    We're having the Rockstars journal their journey to fitness with a journal entry each week for the 12 weeks. Follow along on this thread as they transform themselves physically into the masculine physiques of a true 10.



  2. #2
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    Week 1 Entry

    We've finally begun our march towards the kick-off of Rockstar!

    With week 1 in the books, itís time to reflect on my experience so far. It has definitely been interesting, and a bit different than what I sort of expected so far. Iím going to get into how fitness has previously played a role in my life, what the first week of this fitness program was like for me, what my goals are, and what were some of the unexpected challenges that I ran into. So far Iím really excited about this program and interested to see where it will take me

    Iíve always been a pretty active person. I played just about every sport growing up besides hockey and soccer. So that, combined with my really good genetic metabolism has always kept me in great shape. I took a weight training class my senior year in high school, but it took another year for me to really get into lifting. The summer when I was 19 (Iím 27 now) I would hit the gym quite a bit with my buddies. I was looking good, but the weight training I was doing would leave me with terrible posture in the coming years. I basically just worked out the glamour muscles. Iíve been lifting on and off since then and has always maintained a solid physique, sometimes Iíd be super ripped and sometimes Iíd let myself go for a month or two. As far as eating healthy goes, it has pretty much been non-existent for me my entire life. I have incredible metabolism and can basically eat whatever I want without looking too out of shape. I ate lots of junk food growing up, lots of chips and sodas. My parents didnít exactly help the cause. I remember them feeding me a steady diet of spaghetti-oís, hot dogs, and bologna (yuck!). It wasnít like we couldnít afford good food either. Even when I moved to Vancouver last year, I was eating whole frozen pizzas to myself. Itís hard to shake off the college habits. I started to get a bit more conscious about it in the last year and cut out a ton of fast food, the neighborhood I live definitely helps since there isnít any. In mid-January of this year I started Tim Ferrisí 28-day body transformation based on his book the 4-hour body. I put on 16 pounds in the 28-days and looked and felt pretty ripped at the end of it. However, I had jumped from 16% body fat to 23% body fat. I didnít really notice how bad it had gotten until about 2 weeks after the program ended. I noticed lots of fat in my abdomen area, more than I had ever seen there in my entire life. Luckily, in the first week of this program, Iíve been able to shed quite a bit of that off.

    The first week of the program for me had its ups and downs. There were times when I felt pretty hungry and sore. I had just been eating 3200+ calories a day and wasnít sure how my body would adjust. Surprisingly, it wasnít as bad as I thought it would be. Iím quite enjoying eating clean and healthy. There are about two-dozen little restaurants within 4 blocks of my house and I used to eat at them a lot. As far as the fitness aspect, there were some tough moments. Back in high school I had messed up my knee wrestling, ten years of it finally took its toll on me. The very first legs day my knee flared up and I was scared it was going to plague me the whole program. Luckily, the pain was gone within a few days. Iím definitely not used to doing this much cardio either. Iíve done cardio sporadically throughout the years, but never stuck with it. I could be in such good shape without it; I didnít feel like I needed it. After a few days of it, Iíve gotten adjusted though. Itís really not a big deal and I think is a big contributing factor in my large weight drop in the first week. Iíve dropped from 187 to 176.5 so far.

    I honestly donít have a ton of goals for the program. Ideally, Iíd like to get down to 9%-11% body fat and be in the best shape of my life. Besides that, Iíd like to develop good workout and eating habits that just become a part of my life. I feel a lot better eating healthy. The program is definitely tough at times, but overall I feel fantastic. I hope I can pickup enough information along the way to share with any friends and family who are interested in fitness. And lastly, this is more of a long-term goal, but I hope I can buck the trend of diabetes in my family. Both my dad and his mom have it.

    The biggest challenges Iíve had to face are more external. I travel a lot for work so it makes it difficult to eat clean and hit the gym with my schedule. The first challenge I had was packing food for my trip back to Minnesota this past weekend. This is pretty funny(and not smart on my part), but I packed a soft-side cooler with 3 salads and a bunch of ice and stuck the cooler in my checked luggage. Of course when I got to Minneapolis, some of the water had leaked out into my clothes. It was just a bit of spilt water, but still annoying. Then I wasnít sure where Iíd be able to workout without having to sign-up at a gym. Luckily, my old gym was offering a free seven-day pass. The most difficult part however, was not drinking at a wedding. Especially when all of the people at the wedding are the biggest group of drinkers you know. It was definitely my first time jumping around to ďShout!Ē sober. I donít know how many times I had to explain why I wasnít drinking. I just finally started telling people I donít need to drink because Iím already smart, funny and good-looking. Anyways, it all worked out and I still had a really fun time at the wedding without the liquid courage. Weíll see how the rest of the program unfolds, but I canít wait to see the end results.

  3. #3
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    Week 1

    So, week 1. Because an injury to my wrist I havenít begun lifting weights like the others Ė next week I plan to start with light weights and supplementation. This week I just started with diet and cardio Ė 20 minutes of intense cardio per day. This has been roughly what I already do anyway.

    The diet hasnít been too much different from what I normally do, which is ďlots of vegetables, lean meat, some beans for carbs.Ē Up until now my main concern has been limiting carbs. What was really interesting was tallying up this diet for the first time Ė apparently I actually eat too few carbs Ė 15% of my calories instead of the 40% it should be. This is definitely an issue, as I sometimes get lightheadedness and fatigue from what I previously thought might be insufficient carbs, and now Iím pretty sure. Guess I overcorrected. I make up for the calories in protein, and fat is right where it should be at 20%. Next week Iím going to rejigger everything with the introduction of supplements. Unfortunately Iíll have to replace some of the real food I eat with supplements in order to stay under the 2,200 calorie limit.

    3 things have changed about my diet: 1) no exceptions. I used to gladly do a dessert or whatever every once in a while. Now Iím not only not doing these things, but Iím also looking for places to cut out calories, for example next week Iím going to cut the milk out of my coffee Ė little things like that. The result is that over the past few days Iíve felt noticeably lighter and trimmer, especially when I wake up. 2) No alcohol. I used to do 30+ drinks/week easy. A few months ago I gave myself a 7 drink/week limit and lost a decent amount of weight without even trying, and much to my surprise. This week is my first with 0 alcohol, and Iím expecting another weight drop just as a result of that. Iím guessing that these two factors are what led to my unexpected drops in weight and bodyfat this week. A week ago I measured at 17% bodyfat, and now Iím getting close to 13% pretty consistently. 3) Late afternoon snack. Before when I would get hungry I would eat some nuts and cheese or a banana or whatever else was around. Now Iím eating lean meat and fresh vegetables. I really enjoy this practice Ė I feel way better after eating whole food at this time of day rather than small unsatisfying snacks, even healthy ones like nuts that donít do much for me.

    Measuring my weight and bodyfat has been an interesting experience. Iíve tracked stuff like sleep before and it was very revealing, but I havenít done weight and bodyfat before. Itís really interesting to see how much they fluctuate every day and to start seeing what appears to be an encouraging downward trend. Itís definitely motivating Ė when the first thing you think about every morning is measuring your fitness, it gets you into the mode of focusing on fitness throughout the day. I want to see those numbers get better every day.

    Tracking food so carefully is kind of a pain but clearly it produces results. I wonder if I will maintain the rigor I need to do this after the program is over. If nothing else I hope that after Iím done tracking every little thing I will just have a better ongoing sense of what a properly balanced diet looks like, rather than doing things like accidentally cutting out too many carbs.

    One challenge is the initial setup. Rearranging my calendar to make everything fit, and setting up the supplements etc is a process. Iíve done this for other things though and am looking forward to just getting the routine locked and executing without needing to think about it too much. One thing that is going to get in my way is the constant travel I do. Ex. Iím traveling for a weeklong work conference next week and Iím going to have to cut out of 14-hour days to get in my workouts etc. The travel alone will take a whole day door to door, and Iím going to have to figure out how to wedge in workouts in on crazy days like that.

    All of the working out and tracking of stuff and writing is definitely a big time commitment. I find myself holing up a bit to deal with this plus work. Especially now that Iím not drinking I think my social habits are about to change. Iíve been staying social doing lots of dinners with friends this week but havenít figured out what Iím going to do about weekends yet. Finding the right balance with this much going on is going to be an interesting challenge and I donít have a clear idea of the solution in my head yet.

    Not drinking has surprisingly not been an issue. Obviously I have just as much fun at small things like dinners with friends or even bigger things that are still intimate like barbeques. Iím getting used to telling people Iím not drinking without inviting a bigger conversation, and Iím getting better at quickly cutting off peer pressure decisively rather than going through the regular bs back and forth of pressure-excuses-pressurce-excuses etc. Fuck that. I do feel mission-driven by my goals right now and Iím really not willing to take shit about that.

    Iím really looking forward to working out again. I havenít been lifting weights for months now, and Iíve been really antsy about it. That said, I have to remind myself constantly to be extremely careful to not compromise the healing of my injury. Iím ridiculously competitive and always default to ďtoo much too fastĒ. I have to take serious serious care not to mess up my wrist any worse, so thatís going to be the big focus next week along with getting into the right rhythm of working out and supplements.

  4. #4
    Ali A Guest

    Week 1!

    Starting the 12 week programme has been exciting. I was initially convinced that I was going to be in the losers group because I have always been skinny so my first day consisted of me eating a lot of foods Ė including carbsÖonly to find out later that I was in the loser group due to my high body fat. Since then I have had to tweak my diet and am trying to focus on just eating protein and vegetables.

    I have always been pretty skinny. Throughout university I was teased about it a lot. Unfortunately, I couldn't see how skinny I was and the fact that I was out drinking every night and eating very little the next day before I was out drinking again only made me lose more weight. Coming out of university I hit the gym hard and ate a lot. I eventually gained a stone and felt more confident in myself. Since then my gym routine tailored off and has been inconsistent but I am excited to have a programme to follow to help me get back on track. The most previous workout I have been on was to do upper body exercises twice a week. It consisted of one exercise per muscle group and 6 sets of 6 reps and by the end of the entire session I would be pretty tired - although I had very little strain in my muscles. The 12 week programme has also proved to be very different. The first week has been pretty up and down with the first few days being a somewhat shock to my body. Every muscle was sore and every time I would toss and turn in the middle of the night, I would find myself waking up from the discomfort - this was especially true with my legs! The next few days after my ab workout were the worst. My mid section was in so much strain and pain I was actually scared to stand up because that was when I would feel the stretch Ė I even held myself from going to the toilet for about 4 hours. Eventually I had to get up otherwise I would have ended up ruining the sofa!

    While I do not have a set weight in mind, I do know that I want to gain as much lean mass as possible over the 12 weeks - although my priority right now is to lose the body fat first. I have always been insecure about my skinny arms (especially my forearms) so would love to get to a point where they are at a good size and can be shown off in a t-shirt. Ultimately however, I would like even growth and definition over my entire body as opposed to just having big arms or a big chest Ė fortunately, the Sports Food training seems to be just that. I also want to get to a point where my physique is visibly in shape under clothing Ė for example you can tell by a persons frame that they work out, whether that be from their pumped up chest, traps or wide shoulder etc. While it is still early in the training, I feel the biggest obstacle is training along Ė meaning I need to make sure I pump myself up to get to the gym and before each set.

    While I have the training programme to follow to help me achieve my desired physique, my main concern is coming from the diet I need to follow strictly and how my current timetable is not allowing for it. I wake up and have a protein shake or 2 eggs in the morning before heading off to work. I then aim to eat a tin of tuna as an early morning snack but find myself going to emergency client meetings or being in meetings all day till past 6 PM. The end result is that my Ďearly morning snackí turns out to be the only meal I have for another 5 or so hours and so I end up getting home and trying to over compensate by having more protein shakes and tuna etc. in the space of such a short time Ė which I think is likely to do little help as it is not spread out over the course of the day and does not allow even protein distribution to my muscles. My initial way around this is to up my protein shakes in the day where possible. As we rarely have Ďset lunch breaksí and I get short random breaks every now and then, it could be helpful to take this time to consume my protein shakes as opposed to worrying about trying to fix myself a full, balances meal. This however, is something I need to experiment with over the next week or so.
    At the end of the first week, just from looking in the mirror I am seeing a small but obvious change. I believe this is mainly from the post gym pump that I have from working out every day. Nonetheless it is motivating to keep my going and is helping me to get into the mentality of feeling that I am growing from every workout. Additionally, I am also trying to get myself into the mindset that every time I feel strain in my body in the days after my workout, it means that I have put in enough effort for my muscles to breakdown and repair at a stronger level.

    It has been an interesting and pretty hectic first week and I think my goal for the next week is learning how to effectively get my muscles the protein they need over the course of the day as opposed to not getting a lot of protein in the afternoon and trying to over compensate in the evening by stuffing my face with tuna and shakes!

  5. #5
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    Week 1

    First Iíve gotta say thank you to Vici and Sterling and Venture for putting this program together. I hope to be forever grateful. Started working out 40 minutes of cardio per day, 1 hour of lifting, a week ago. And a strict diet. First few days were no problem, started off on a 1300 calorie/day diet after eating badly for the past few weeks before the start date. Since then my intake has been climbing up to 2000 calories/day, my goal. Iím determined not to exceed 2000 calories/day.

    After accepting this 84 day challenge, Iíve told everyone I meet socially about it. Some looked at me awkwardly at first, as I was out, not ordering drinks or food out at restaurants, but after the first few times you explain what youíre doing to girls and guys, they understand and some even approve. But, with all due respect, fuck the ones who donít. Iím not on this earth to please them, but to please myself. And improving myself is the best way to do that. It takes courageous truth to admit a weakness (previous lack of fitness), and even more to change bad habits.
    I set goals at the beginning after looking up body fat %ís and body types, and I initially set a goal of 10-12%. After talking to some guys with more fitness experience, I upped my goal to 7% body fat by June 1st. After the 1st week, I think Iím on my way there. Thatís pretty ripped, as long as I keep building muscle.

    Gotta say Iím a little impatient with results now that theyíve started to see some. I started at 17.4% body fat, 6í4, 205 lbs. Iíve seen a 1% body fat drop in the first week, and definitely feel better and walk taller, and every night Iím actually looking forward to waking up and taking measurements and even working out. But as I look at the figures on the tracker I want it to be 11 weeks in the future not because I hate the hard work just because I like accomplishments and seeing results. Diet hasnít been horribly tough on me Ė food actually tastes better when eaten in less variety and less artificial foods (noticed baby carrots are actually a little sweet), and I like the regimen. Iíve been mainly on a diet of chicken, protein, lean steak, and lots of veggies, in addition to Sports Food supplements, and protein powder and carb powder (Vitargo). I have 2 intermittent injuries, a torn medial meniscus, and on the other leg occasionally I get Achilles tendonitis, so Iíve been mixing up the cardio before and after lifting from bike to running to climbing to incline jogging/walking to elliptical to avoid problems. Iíll do 10 minutes of one then 10 minutes of another just to keep it interesting. Iíd love to sprint intermittently but its just not good for my joints and usually gets me in trouble. The lifting is intense, definitely moreso than p90x, which Iíve done before.

    Other results Iíve seen are running up stairs no problem. I figure in another week or two, Iíll be in the best shape of my life (never was in shape during my 20ís), at 34. Felt a little more confident naked with the women I was with too this week, as I have a little less gut than I had a week ago, and maybe even a little more swag.
    I have no idea why Iíve gained a pound over the past week Ė by counting calories, I should have lost 2.6 pounds (9000 calorie deficit) but at least its lean muscle (went from 17.4% body fat to 16.4%). Iíve been counting every calorie. Iíve never been so dedicated about anything in life, especially fitness and diet, which I always put on the back burner (put educational and financial success goals 1st). I think it may have been wise to put educational and financial success first, but it certainly wasnít wise to put fitness and diet so far on the back burner. In any case, according to my graph, Iím on track to reach my goal of 7-9% body fat by June 3. Towards the end I may need to cut calories a little more but at <2000/day I feel pretty good now. I think one area of improvement is sleep Ė I really need to start getting 8 hours of sleep consistently. Iím convinced it helps with muscle growth and cerebral replenishment. Another area is cutting down on sugar free red-bull. Prior to the program I had 3-4 a day, now Iím down to 1-2.

    Surprisingly, not drinking has been relatively easy for me. The two nights I went out, just had sugar free red bulls or diet cokes, or water. Drunk people havenít been that annoying to me, though Iíve certainly seen sober people get annoyed by drunk people sometimes easily. I used to smoke cigarettes some when I went out, but I switched to Blu cigarettes and it helps cravings and having something to hold. I recommend the 100íse-cig as they last longer. Iím using low-nicotine cherry but will switch to no-nicotine cartridges soon.

    Since Iíve been working out in the mornings and working from noon to 11pm, Iíve definitely had more energy to get things done (errands and things Iíve been meaning to do like my taxes). Its helped organize my life, even if it does take nearly 2 hours a day to do the fitness and diet portion.

    Cooking the meals has actually been fun Ė did it with a chick over the weekend and even went shopping with her Ė I hadnít been grocery shopping in several years (housekeeper picks up stuff usually so I can focus on working extra hours in the evening). Prices sure have gone up in the past few years (inflation from money printing the Federal Reserve does)! Got some fresh thin-sliced turkey that is delicious along with fresh veggies. Putting Mrs. Dash Lemon Pepper on the veggies makes them better, and there are some really good simple healthy recipes for chicken breasts out there.

    It helps knowing ~10 other guys are doing this program with me, and Iím looking forward to seeing their trackers if possible just to compare notes and what not. Gotta admit my competitive nature today made me want to be the best/biggest/most cut when I was working out today Ė during the last few reps of many sets today all I could think about was beating Alex at getting cut. Its less intense perhaps than Kris Gethinís rather morbid idea of telling yourself your family member is going to die if you donít finish this rep, but I figure whatever works to get the results I want.

  6. #6
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    Week 1

    The first week of the program has been completedÖAnd my body and I are yearning to have some more!

    Hereís to tell you a bit more about me: Iím kind of a gym rat, Iíve been training regularly since Iím 20, first as a hobby then more seriously when I entered college in 2007. In late 2009 I took part in an amateur physique competition and I was in the best shape of my life, at 180 pounds with a body fat percentage below 10%. Then I began to work in a company, I had less time during the week to work out and I slowly went out of shape. The most difficult thing for me is that I travel regularly for my work, sometimes Iím more than one month abroad, with no gym or no healthy food within reach. Hence, during these 3 last years my physical fitness suffered ups and downs.

    I began the program weighing 175 pounds, with a bodyfat of 20,5%. Iíve noticed that when you donít measure these kinds of statistics for a long time, or donít take any photo of your progress, itís very easy to let yourself go without noticing. Actually it has been quite a shock for me to discover the amount of body fat I was carrying. Before measuring it I expected it to be around 16%.
    Iíve never done such a demanding program before. This program has challenged me on its three components: Weight training, cardio and diet.

    What I always did before when training, also to prepare for my competition, is having strictly defined bulking phases and cutting phases. I was eating many calories during the bulking phase and doing intense workouts, and during the cutting phase as I was reducing the calories on my diet I was also reducing the intensity of my workouts and adding cardio. I never did any cardio during bulking phases, and even on cutting phase I was never doing it the same day of a workout. What is new for me on this program is that we are basically trying to do both at once: cutting while trying to increase or at least keep our lean muscle mass.

    Iím training in a small yet well-equipped gym, near my house. The workouts have been pretty intense, Iíve reached muscle failure on almost every set which is very unusual for me. But it is very varied, rep ranges and exercises change from one week to another so boredom is totally absent.

    I do my first 20 minutes of cardio every day at 12:00, before my lunch break. I run in the woods near my office, in H.I.I.T. style: It means that I alternate sprints and steady running, I found it to be very effective as opposed to keeping the same rhythm all along, itís also a good way to save muscle tissue. I do the second cardio session just after my workout in the evening, Iím usually depleted of energy by this moment so I really have to gather my forces to do it. For this one I either use exercise bikes or elliptic bikes, also in H.I.I.T. style


    I donít think Iíve ever followed that closely my diet. Iím counting my calories to be below 2200 calories a day, and Iím eating 6 meals a day to keep my metabolism firing up. For breakfast Iíll usually have half a cup of oats and 4 egg whites. Then during the day Iíll be eating 4 tupperwares at work (my female colleagues have complimented me all week about the healthy food I make, one told me she wish her boyfriend could cook like me, ahah ).
    In the tupperwares youíll find each time a complex carb (chosen between quinoa, brown rice, sweet potato), a vegetable or fibrous carb (mostly broccoli, I ate like one and a half a day during last week, I also make grilled peppers in the oven, theyíre very tasty) and a source of lean protein (mostly chicken or tuna).

    My macronutrient ratio is more than 50% protein, which allows to preserve the muscle tissue. I havenít had any cheat meals since the beginning.

    Iíve actually been accustomed to eat a lot of steamed vegetables since Iím a kid (Thanks, mom) so I didnít find the diet difficult to follow so far. But I notice that Iím very hungry when I go sleeping. Iíve also been accustomed to have more fat in my diet (in the form of peanut butter, olive oil, coconut oil) so for me itís strange to cut all these, and I wake up every morning with a crave for peanut butter.

    On the supplements side, I take 5g of creatine and glutamine with a multivitamin pill, first time in the morning. I have a protein shake, again with creatine and glutamine after my workouts.

    The tracker is a great tool and I wish I had one like that before. Itís been one week and I can definitely notice to the naked eye that Iíve lost some some fat tissue, around the waist and lower back (I store fat mostly in my lower back). My vascularity is also more visible.

    The tracker shows me that my weight has remained constant, while my amount of body fat has slightly diminished, so I can definitely conclude that I shed some fat while gaining muscle. It feels great because thatís exactly my goal so I plan to continue in this direction. My weight has strangely increased by 2 pounds the day after I began to train, I think it could be due to water retention in the muscles caused by creatine supplementation. Anyway I tend not to take into account those day-to-day fluctuations, I think what is more indicative of your progress are the changes observed at 1 week interval. These are the numbers you want to look at to know if youíre going in the good direction or if you need to adapt your training or your diet.

    My goal at the end of the program is to keep more or less the same weight, but with 10% bodyfat instead of actual 20%. This can seem ambitious, but Iíve done it before and Iíve already got a clear picture in my mind of what Iíll look like.

    The challenges Iím seeing in front in me for the weeks to come are:
    - Maintaining the intensity of the workouts without burning out.
    - Maintaining a clean diet while away from my home: Iíll be away for work one or two during the program, Iíve already secured the gym aspect but having access to a kitchen will be difficult.

    Thatís about all I got to say for this week, Iím already seeing positive changes so Iím eager to begin week 2

  7. #7
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    They say champions are made when no one is watching.

    I for one was definitely not watching in the spring of 2012 when eight normal guys joined the Project Rockstar program and embarked on a twelve-week fitness transformation to prepare themselves for the summer of their dreams.

    I started paying attention when I read a thread on the attraction forums detailing how these same guys were charting a different path for their lives. Their stories were inspiring Ė they were meeting beautiful women, developing businesses, networking with other successful individuals, and partying all over the world. I read stories about guys hooking up with models and beauty pageant winners for the first time, developing their self-confidence and reaching levels of success in their lives that previously seemed unattainable.

    Of course, behind every success story there is a story of preparation. Each one of these guys had completed a grueling twelve-week fitness transformation prior to the summer that got them into the best shape of their lives. Girls love a fit guy Ė what has more physical sex appeal for a woman than a six pack? Unfortunately for the majority of guys, ripped abs donít just donít materialize out of thin air. A ton of the hard work went into getting these guys to a stage where they would be physically attractive to the opposite sex.

    So here I am. Being inspired by what I read in the Rockstars journals last year, I decided to apply for the program, and somewhat to my surprise I was selected to participate out of hundreds of applications.

    Of course, participation in Project Rockstar is not unconditional Ė Iím expected to be in peak form for this summer. It looks like itís my turn to hit the gym.

    So on the morning of March 13th, 2013 I climbed out of bed long before sunrise and made my way to the treadmill to begin my own personal transformation. My goal Ė to drop my bodyfat below 10% for the summer; and thatís how it began, early one spring morning, with no one watching.

    The good thing is that Iím not alone; six other guys are out there doing this program for the first time just like me. Iíve never met any of these guys, but Iíll be meeting them eleven weeks from now, and the expectation is that we all will have reached a formidable level of fitness. I find thereís always more positive pressure to succeed when other people are striving for the same goal. It becomes a group effort and there is some unspoken accountability not to let the team down.

    Each one of the guys participating in the fitness challenge leading up to Rockstar is going to face some unique challenges. I have my own set. I work on a geophysical exploration ship, and at the moment we are in the middle of the South China Sea with no land in sight. While some of the other guys have been able to test their bodyfat levels before beginning the program, Iím only estimating mine. The bodyfat analyzer I ordered is likely sitting in my mailbox at home in Canada right now.

    Even getting an accurate reading of my weight is difficult, the never-ending side to side roll of the ship causes the scale to fluctuate; it gives me a weight range, and the calmer the seas the more accurate the number is. So Iím not exactly clear on where Iím starting.

    One thing Iím clear on, though, is where Iím going.

    If I can stick with the program I know Iím going to reach a level of fitness that Iíve never had before in my life. While not terribly out of shape, itís been a long time since anyone looked at me and said ďwow, that guy is ripped.Ē Iím proud that Iíve started on my way there now.

    Itís the end of the first week and I can already notice a difference in my physique. A lot of it has to do with diet. My diet has tightened up Ė itís almost exclusively made up of meat, vegetables, salads, protein shakes, and eggs for breakfast. Iíve cut my intake of carbohydrates down to almost nothing. This has made me a touch cranky around my co-workers, but Iím starting to adapt. With no carbohydrates coming in I have dropped a lot of water and I look leaner in the mirror. My body temperature seems to be constantly running a few degrees higher these days so Iím making sure to drink lots of water to stay hydrated.

    The amount of protein Iím taking in would be considered high by some - about 1.5 grams of protein per pound of bodyweight. The extra protein should help preserve muscle mass; the last thing I want to do is lose muscle in the quest for abs Ė I find the two complement each other quite well.

    The workouts are high volume which is something my body is not used to Ė over an hour of weight training plus forty minutes of cardio per day and you realize that this is no joke, this is some serious work. One morning my hip flexors were so sore from running that I could barely walk. I was shuffling around at the speed of a ninety-year old man. I had to load up on Ibuprofen just to get through the workout that day.

    I wake up each morning with my muscles a bit sore and a bit tired now, but this is a signal to me that Iím pushing through my comfort zone, which I know is necessary to get where Iím going.

    Iíve been visualizing what Iíll look like at 8% bodyfat and it looks pretty spectacular in my mindís eye. I think one of the best ways to achieve a goal is to visualize the outcome and then take small, manageable steps everyday towards it. The guys at Sports Food have outlined the plan, now itís my job to put it into action.

    The first week of my fitness transformation has come to a conclusion, and Iím already seeing results. I wonder whoís watching?

  8. #8
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    Week One - the journey begins

    Personal background:

    I will start off by covering how fitness has played a role in my life before starting the Sports Food 12 week transformation last week. In junior high and high school I was a distance runner but also on the wrestling team, lifted weights, and did martial arts for a few years. My body type is a cross between ectomorph (tall and skinny) and mesomorph (shorter and more muscular), which meant that I was fairly versatile in sports but mean I had to work harder to specialize in any given event than some of the athletes who were naturally built for specific events.

    I later spent 11 years in the military, where there was a lot of focus on endurance events such as long distance runs, cross training, hiking with heavy loads, and doing as many pushups and situps as possible. The military lifestyle also made it very difficult to eat properly. Much of the food during my time was unhealthy old school cafeteria style food and limited portions. We frequently had to skip meals or eat prepackaged Meals Ready to Eat (MREs). I lifted weights when I could but gym access was sporadic and it was difficult to lift in addition to the other physical demands without overtraining.

    I left the military in 2010 and had the focus of gaining muscle mass. I achieved the amazing initial gains that most beginners enjoy and then hit a plateau. I switched programs several times, took too many breaks from lifting, and had a lot of trial and error in my development. There are so many legitimate programs available and many of them offer conflicting advice or bad advice. There were also many locker room experts that filled my head with garbage. I saw some guys who were in great shape but had poor form and ate garbage. It took me a while to realize that genetics plays a huge role and even those with advanced training certifications can give you bad advice. Also, many of the fitness models and authors take steroids and have other tricks to pump themselves up for the camera. Even those who donít take steroids will achieve ďgainsĒ that are really just increased glycogen stores and water weight. I have come to the conclusion that you have to live very consciously to improve oneís fitness level.

    Recent training experience and Sports Food transition:

    Last year I started a high intensity training (HIT) program with a similar workout split (work and rest plan) to the Sports Food (SF) program. I focused on one or two muscle groups per training day and trained two days followed by a day of rest and then repeated the cycle (a ď2/1 splitĒ). I placed a greater emphasis on consuming enough calories but didnít ďclean bulkĒ, had inconsistent meal timing, and would always eat more food when in doubt. I gained muscle mass but also went from around 12% Body Fat (BF) to 18% BF. This was the conventional approach to bodybuilding with a bulking phase followed by a cutting phase. I had always wanted to maintain the right balance of lean gains and fat loss. The Sports Food system seemed to be the answer.

    Now I will talk about training this year and my transition to the SF program. I knew that I wanted to officially start this round of the SF program so I started making some changes to the way I trained and ate months before. I started tapering down on the calories and cut out nearly all alcohol. You would be amazed at how much a few beers over the weekend can really add up to a lot of empty calories. When I was accepted into the SF program I deliberately took a week off from training to let my body recover. Another added benefit of a longer break is that you really shock your body when you start to train again.

    Current stats and goals:

    Iím 33 years old next week, 5í11Ē, and weigh 188 pounds at 10.2% body fat. These are the same as my stats on day 1. My long-term goals are to gain 20 lbs. of lean muscle in the next 12 months and maintain no more than 10% bodyfat for life. I turn 33 this month so I want to gain muscle mass before my testosterone production drops even more. Note that around age 40 it is harder for men to gain lean muscle. I want to maintain around 10% BF because I want more muscle definition to be visible in my body and I want to sculpt my face. Body fat that is visible in the face and neck makes one look several years older. I also want to have the general health benefits that result from a balanced diet and good cardiovascular health (e.g. lower stress, lower blood pressure, lower cholesterol, etc). The Sports Food transformation seems to be very congruent with my goals. My main goal is to have a visibly impressive ďwowĒ body. I have seen some guys out in public and have done a double take because their physiques are so impressive. That's the type of body that I want.

    Initial impressions of the Sports Food program and general reflections:

    After training on the SF program for over a week I am very optimistic about my transformation. I love the fact that we have a cohort that serves as a support system and keeps us all accountable. I like that Kris Gethinís 12-week trainer serves as the backbone of the program. Gethin is a self-claimed ďlifetime naturalĒ bodybuilder meaning that he has never used steroids. He adheres to many of the principles that I support: shocking your body with changes to the exercises and routine, staying disciplined with a ďzero defectĒ mentality, and listening to your body to prevent injuries. It is also good that the Sports Food team doesnít just blindly tell us to follow Gethinís program but has modified it based on our goals.

    The biggest change from my previous programs is treating this transformation as a lifestyle rather than just a program. For example, I am going on a trip tomorrow and planned the flight time around my workout rather than the other way around. Long term motivation is critical and you really have to have a "zero default" mentality. Sometimes it sucks to follow through but if you slip up once it becomes a slippery slope. It was nearly two in the morning one day last week as I headed to bed and I realized that I had forgotten to do my second 20 minute cardio session. I really didn't feel like doing it and debated ďpaying myself later with interestĒ but got off the couch and did my cardio. I have seen others (and myself a few years ago) rationalize breaking the rules by promising they will work twice as hard during the next workout to compensate for cheating today. Remember, you can only cheat yourself.

    The greatest challenge of this program is the overall time commitment. There is a great amount of time required to cook, eat at the right times, clean dishes, watch the videos, conduct additional research, and break up my training sessions during the day. Again, this is a lifestyle. I view Gethinís videos and the overall plan as a starting point. There is still a lot of room for ways to fine tune based on my goals and my body. For example, I had rotator cuff surgery and have bad knees so I am very careful with some exercises. I take the warmup sets seriously to ensure I have form that works for me.

    Being meticulous and planning ahead doesnít just apply to those with injuries. When you add very heavy weight, a difference in foot pronation or hand position on a barbell can make a big difference. This results in having to research alternate exercises, which can be an issue if you have a crowded or incomplete gym. Note that Gethin switches exercises for every workout so I find it best to watch the videos well in advance of my gym session so I can have the prescribed exercises, and alternate exercises, ready to go in my digital notebook rather than having to figure them out on the fly.

    There are also some generalities in the program that can be fine-tuned. For example, not all vegetables are created equal. Carrots and corn have a high glycemic index (raise blood sugar and turn to fat) compared to other vegetables. Also, due to the lengthy weight workouts, high reps, and cardio sessions I am concerned about reaching a catabolic (muscle burning) level so I am adjusting my behavior. Since I am in the ďgainerĒ category, I try to do cardio several hours before or after the weight or abdominal workouts rather than in combination (with the exception of warmups). There are also different types of protein powder such as whey, casein, and beef protein that all have their uses.

    I have found value in tracking all of my reps in the gym and nutrition specifics using my smartphone. Just the act of recording can be beneficial, not to mention the ability to analyze and monitor progress. The bottom line is that all of this takes time and focus.

    Lastly, the Sports Food supplementation seems to be efficient and does not go overboard like those in some other programs. I like how the powders are packaged in resealable bags that make them easy to travel with.

    I believe this is an excellent program that I am excited to be part of. I will address some of the points I covered here in more detail in case you are able to learn from my experience in the Sports Food program.

  9. #9
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    Week 1

    Wow, what an excitement to embrace a new life style. For the first time in my ENTIRE life, I actually eat more than 2 meals a day. Now, I eat around 5-6 meals a day. Believe me, there are time, I feel not hungry AT ALL. But I got to do whatever it takes to improve my life (special thank you to Sterling and Venture. You guys are giving me awesome guidance in this training). Weight training part is really heavy for me. I actually though I am a lot stronger. Everyday I go to the gym and usually the previous guy sets the weight at 60-70lb, and I will have to adjust to 20 lb LOL. But I only compete with myself so I will keep on tracking my progress, and I am excited to see how much I can go with this 12 weeks program. If you ask my personal goal, I would say, IF I can weight 140 lb at the end of this 12 week program, I am a happy camper already. Another interesting thing Iíve notice, is that there are A LOT of hot girl in the gym. Those girl work out just as hard to maintain their waist, their thighÖetc. I am SURPRISED by the fact that A lot of hot girl with nice body actually put in time to MAINTAINE her body in the gym. I guess thatís how they get a nice body in the first place. And THAT make me understand why I should work extra hard in gym. What I DO NOT want in life (I am right now) is to, hopefully, eventually become good at talking to girl, then go back home and play video game and eat instant noodle. Now, I see how hard for GIRLS to maintain their body, I know I should make myself a more attractive guy fundamentally. (how can a girl like me if she put in a lot of efforts to maintain her body in the gym, and I just play video game and eat instant noodle???) Good question to myself lol.

    Weight training actually is TOUGHER than I thought, my shoulder and deltoid muscle are shaking right now and itís sore. (funny story, it was actually not that sore in the gym, but when I get home, it start to sore now lol I guess it has some delay effect). I still need more cardio. Believe it or not, the first time I do cardio, I am tired already for 5 min. But I got to keep on pushing myself.

    Those guys in the gym are really inspirational to myself. Those guys has the physics that I DREAM to have. Some of them has a biceps as big as my thigh!!!!!!
    I like those training now because I kinda feel like I am having a more productive life, I waked up earlier, I hang out with my coworker who goes to the gym as well. They gave me an advice to listen some music with ear phone to make the working out process a more enjoyable one, I might try that as well. My mom actually is happy that I start to eat more heaythy food and most importantly I actually feel more energy at work.
    There are definitely someday I want to eat fast food, but I have to force myself to stop and to re focus on my diet regiment. There are times I want to drink Vitamin water, but I just have to stop those sugar water. New lifestyle is hard but I just got to force myself to change to a better self. Lately, about 2-3 days ago, some of my coworker and patientís family brought some coca-cola and cookie to me, and I tell them ďNo I canít eat thisĒ, lol I turn down their offer.

    Some of my friend keeps on telling me that Chinese will never get big muscle. Those are really discouraging to me. One of them is even a Chinese doctor in my facility, He has all my respect in this field, but he really discourage me to improve myself. Then I decided to STOP talking to him about Fitness and Game. He does not believe people can learn how to talk to girl (he believe you have to be rich to get girl) and he believe our race determine if we can get bigger. I kinda donít believe it, beause I saw Chinese body builder is just as good. So I have to cut him out of my life if they keep on discourage me to get better. Good thing, my mom actually encourage me to follow the work out regiment.
    So my goal for the next week is to keep on showing up at the gym, keep on follow the diet and work out regiment

  10. #10
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    Week 1

    Hi everyone,

    Week one of the pre-program to Project Rock Star was pretty fun. I start getting used to all the process we need to do. Iím learning how to manage my time better, and take advantage of every second. Between working, working out, and eating I barely have time to do other stuff. I find it very exciting and challenging and Iím sure I will get the result that I want with this process.
    This week I mainly focused on working out, and eating right. I just got all the supplements 2 days ago, and I am getting used to the idea of how and when I should take each one of them. I love it. Being in a new system is really exciting for me, and Iím really excited about the result.
    For me the less easy part is the food. I havenít cooked myself in a very long time. I have been eating outside for the last couple of years, because Iím always on the run. I also love to eat outside and try new types of food, so itís not easy to get used to eat the same shit every day. However, I did supersized my self with the self discipline that I had this week, with all the cooking I did, and how I almost never skipped a meal. Iím getting better with the time, and learn how to manage my time around my meals and food. Itís very new to me, but Iím very happy with the challenge, and I think that this is the number one thing that always stopped me from having the perfect body. Therefore, Iím very excited about it, and looking forward to see the results and the transformation that Iíll make.
    Working out at the gym has always been my thing. Iím having fun going there and itís my therapy and quality time with myself during the day. However, I have never liked working my abs, and I used to be lazy about doing crunches and stuff. Doing this p90x ab ripper x, is great. It is a very intensive workout for the abs, and I feel my improvements every time Iím doing it. I have done it 3 times so far, and the amount of breaks I take between sets is going down. I feel like my core and abs are getting in a better shape, and I am sure Iíll be happy with the results.
    I have been motivating my self every morning when I wakeup and every night before Iím going to sleep, in order to keep me more focus and help me push my self harder at the gym. Iím listening to this iPhone app called ďUmanoĒ, that has all those inspiring articles about different businesses, businessmen, athletes, and other interesting stuff too. The best part about it is that you can listen to that, so you can listen to it while doing other stuff such as: driving, cooking, or taking a shower. I find it extremely important to be more organized with your time in order to see results. Doing 2 things at the same time helping me to be on the top of my clock. The pre-program is very intense and you need to invest a lot of hours reading and learning about the diets and the working out. I have to watch Kris movies before I work out, so I can understand my work out better. You also need to find the time to cook your own food and put it in taper wares for the whole week. I need to make sure Iím on track with my calories, and count my calories every day. Between that I also need to work and do personal errands. But I do love it, and making everything on track, makes me happy because I know that Iím not wasting time. Itís a great challenge for me and Iím learning more and more about my self every day.
    Motivation is a big thing for me, and I have always been the person who is searching for different tubes on YouTube about motivation and how to reach success in every area in your life. Iím consistently doing that, and it does help me to keep on track and push harder at the gym.
    Iím really excited for this and I do see improvements already. I am sure that as the time pass by, it will become easier because I will be on automatic pilot and will make it an habit in my life.

  11. #11
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    So Iím stoked about this past week Ė inspired even. I read a blog entry and it talked about ĎBeing the most perfect version of ourselves.í The last few reps of every set this week I thought Ďis this really the hardest I can pushí and while sprinting on the treadmill (well, running at 10.0) Ďis this really the hardest I can run?í It works. The answer was usually no, then I picked up the intensity to failure. Even when Iím considering wasting time/procrastinating I ask myself Ďis this really something the most perfect version of me I would spend time on?í Itís really helped me cut down almost entirely on time-wasters. Fitting ~2 hours of fitness/cooking a day into an already-packed schedule isnít easy, but now I look back and ask myself why the hell wasnít I doing this earlier?

    My morning routine has gotten just that Ė routine. I wake up at 7:30, protein shake and supplements, run/elliptical/stairclimb/bike for 20 minutes, hour workout, then run/elliptical/bike/swim for 20 minutes, then work in the afternoon till 11pm. Repeat. The short-cardio is actually pretty flexible can do it any time makes it easier if Iím in a crunch for time. Eat every 3 hours, protein and veggies. Spicy turkey is the best for a snack, and super-healthy. I seem to have more energy than week 1 and early in week 2 Ė I think part of that at least is the Sports Food supplements Iíve been taking.
    For the first time in my life I actually sent shirtless pictures of myself to a girl Ė starting to show faint outlines of abs. I figure in another week Iíll be in the best shape in my life. Only 3 weeks in! I run in front of a mirror and it seems like each day a little bit of belly fat seems to jiggle less and less. The disgust I have for that fat grows with each pound less of it I have. And for the first time I saw abdominal muscles under my skin when I was running. The anatomist in me thought it was pretty cool. And the next girl Iím with will too I bet.

    I think diet has been the big game changer, but it all fits together, the strict diet, the workouts of increasing intensity, and the nutritional supplements. Itís hard to say how much the nutritional supplements help exactly, but the scientist in me (Iím a physician) says a lot of this stuff has a lot of research behind it Ė and results of bodybuilding and athletic proís matter. I think the creatine in particular has helped me up the intensity, and definitely the Green Tea extract. And the fat burner seems to be working even more than in week 1. I even have more energy running up stairs and starting workouts hard at the beginning.

    In week 2 I cut out carbs entirely (other than in veggies and meat) - no more Vitargo (a pre and post-workout carb powde/shake), and cut out even natural fats (no more organic peanut butter). Surprisingly, I wasnít even tempted on my cheat day. Every time I look at food thatís bad for me I think eating it would slow down my progress toward my goal of being the best I can be, and I ask myself Ďwould it really be worth doing an extra 20 minutes of cardio just to burn those 300 calories offí? The answer is invariably no. The perfect version of me wouldnít do that.

    A lot of food is still tempting Ė spicy chicken sandwiches, and anything chocolate and peanut butter, and pretty much everything laying around the hospital Ė but itís definitely gotten easier. I almost want to start a blog taking pics of food I didnít eat. Really shocking how >99% of the food in the grocery store is really not good for you if you want to be the most perfect version of yourself Ė and I do.

    This week I dropped another percentage body fat, down to 14.6% today from 15.7% a week ago. I waited all week for the numbers to change and finally the past 3 days boom boom boom they dropped. Thatís definitely encouraging for me, because itís hard to see day to day changes in my physique, but the numbers continue down towards my goals. According to a graph of a body fat % chart in excel, Iím on course to hit 8% body fat by the end of the 84 days if I maintain discipline, and I will. The perfect version of me would, so I will.

    This week I thought about regrets a bit - if I had only not eaten like 50 more pizza slices over my whole life and worked out regularly these workouts would be quite a bit easier and results would come a lot sooner Ė I would had an easier starting point. And women definitely would have come easier. But better late than never, and I donít intend to be late on this essential aspect of my life again. I bet by the time Iím done Iíll look back and say compared to whatever educational and financial successes Iíve had, peak fitness wasnít really that hard or time consuming, just requires a slightly different type of discipline.

    Next week Iím going to try to focus on intensity of workouts, particularly weightlifting. Iím not trying to get skinny, Iím trying to get ripped. Other than that I donít know what more I can do better Ė maybe cut out the sugar free redbull and diet soda. This next week my goal is to make myself the most perfect version of me that I can be all week long. And I will.

  12. #12
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    Week 2

    Change of setting for this second weekÖ
    I switched sunny southern France for the cold Italian Alps, where Iíll be until next Saturday to give training to clients of my company. My goals, though, remain unchanged.

    Before all this, I always had difficulties to remain on a steady diet and training program when I was going abroad for my work. I was skipping gym, eating fatty foods in restaurants for lunch and going out drinking with the clients at night. Most of the time I did all this unwillingly, but I thought I had to conform to peer pressure and company traditions no matter what, and that I didnít have enough time to train after work anyway.

    But when I look it back now, I just think itís because I wasnít committed enough. The alternatives were present, it just that I wasnít looking at them.

    Before coming to Italy I found a very good article on bodybuilding.com that talks about keeping a fitness lifestyle while travelling, written by Ava Cowan, an IFBB Figure pro. Ava is a cool girl, I actually chatted with her while she was in the Gaspari Nutrition booth at the Arnold Classic competition last year.

    The key word is preparation.
    2 days before leaving I planned everything so Iíll be able to follow through the training program without modifying anything. I asked my client where I could find a gym close to the hotel, called the gym and made sure I could train in it for one week.
    I filled my luggage with my supplements, 10 pounds of canned tuna, oatmeal and vegetables, my tupperwares and my scale.

    Of course itís Italy, the food is delicious there and when I was there last year I stuffed myself with pizzas and lasagnas. There is a big food culture, and I need to eat with the clients at lunch for company, if not country tradition so to avoid awkwardness, I lied and told everybody that I had to follow a strict diet, due to having had a surgery last week. They didnít say anything and I could easily order grilled chicken with steamed broccoli to the cook at the restaurant (who took my order with a disapprobation look on his face), without further discussion.

    For the rest of the meals, I hide during coffee breaks to eat my Tupperwares in my car.
    As I donít have a kitchen I rely heavily on raw salad, fennel and celery for veggies, and canned tuna is a staple for lean protein. (Unfortunately we cannot find canned chicken in Europe)

    I changed a little bit my diet yesterday, upon advice from the instructors. They told me that the amount of carbohydrates in my macronutrient ratio was too high, that I should cut all starchy and complex carbohydrates and eat only vegetables instead. I ate like this today and although my calories are way lower than what my metabolism requires, I donít feel hungry or tired.

    Italian gyms would be greatÖif there werenít putting popular Italian music in them. Andrea Bocelli and Eros Ramazotti is not exactly the soundtrack you want when doing a heavy set of squats to failureÖHere comes my friend Ipod, on which I put some angrier music. I notice that I can push a lot harder in the gym when Iím listening to Pantera, Metallica or Megadeth.
    Even if my calorie intake is considerably lower than what is it normally, I didnít notice any kind of fatigue or dizziness in the gym, and I can see with pride that my performance is better at every workout. I write everything down in my workout log, from number of sets to rest time to the general feeling of the day. That way I can always see if I improve on every exercise from one workout to another.

    Cardio is also is little bit more challenging this week, as I do it in the morning on an empty stomach before beginning to work, and itís freezing outside, it was actually snowing the first day.
    Now, I hate cold weather, in normal circumstances I would have had happily skipped this cardio session, but this ainít normal circumstances anymore. I just canít allow myself to make excuses. I notice a very good trick to combat idleness is to break down every action in small steps. When you wake up at 7 AM in a comfortable bed, you look outside and itís snowing, going out immediately and run without eating anything is probably the last thing you want to do. The trick here is to think about nothing and to put stimulating music, then to put your training clothes, then your shoes, then going out of your room, then when youíre on the step of your door and the icy wind is slapping your face, itís generally too late to go back, not to mention people in the lobby of the hotel are looking at you. Interestingly enough, I notice that after these two weeks my cardiovascular condition seems to have improved and I can now run faster for the same amount of time, and Iím rarely out of breath, which happened during the first days.

    My tracker continues to show continuous improvement. While my weight remained more or less the same last week, this week it has actually began to decrease by approximately 3 pounds along with my body fat percentage, which can mean several things:
    - I shed some fat while losing muscle (not what I want)
    - I shed some fat while keeping all my muscle
    - I shed even more fat while gaining muscle (why be pessimistic?)
    Itís very hard to determine which is the true statement by this point, but Iím confident itís the third one.
    I could see that some of my fellow Rockstars have had problems with the accuracy of their body fat reader, I trust mine so far because it gives me coherent values when I take two measures in a 1 hour time span for example. But I trust even more what I see in the mirror: my muscles begin to be more apparent, and when I grab my gut with my hand I notice itís thinner than last week.

    There have been many revelations for me this week. First one is that my body can function with fewer calories while keeping a high activity level. Second one is that staying fit while travelling is not that hard, provided you want it and you prepare adequately.

  13. #13
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    Week 1

    The first week of this program was very unique for me. Two days prior to the onset of the fitness regimen, I developed a serious illness which was a combination of strep throat and an upper respiratory viral infection. I endured extremely high fevers, coughs, and body aches for over a week. During that time, while I tried to keep hydrated, I barely ate any calories. As a result, my weight dropped from 149 to 139 pounds. My friends jokingly have remarked that it was an awesome benefit, but it was certainly not a healthy way to lose weight.

    During my illness, I also developed severe anxiety regarding the fact that I will soon have to leave my job. I have never experienced anxiety in my life before, and this is has been absolute hell. My mind was spinning out of control. I was overwhelmed with worry that my life would thereafter spiral downwards and I would never be able to achieve any sort of financial success in the future. On top of all of this, I suddenly began thinking about my ex-girlfriend, someone who I intentionally left almost a year ago to pursue the next chapter of my life. My friends and physician have told me that this is simply me feeling as though I am drowning and reaching out for any branch or rock I can find to hold onto. But, alas, this is a weak move and not the right answer. What I need to do is dig down within myself and find stability in my own confidence. I need to make things happen now to prepare a cushion for myself when I do eventually leave my job. Finally, I need to totally embrace the value and opportunity afforded to me by my background and connections and stop this horrendous cycle of panic and anxiety. I am getting there, but I am still working on calming my nerves.

    I have only complete two workouts thus far; the second was today. Initially, I was restricted due to my illness, and after that, due to my severe anxiety. I have since received help the last few days to help me deal with the latter. I hit the gym hard today and felt terrific. I plan to continue my journey down this path and take full advantage of what is being offered to me.

    Prior to this program, fitness has been a central part of my life for the last 12 years. When Iím healthy, I usually go to the gym between 5 and 6 times per week. I absolutely love lifting weights. I also incorporate about 30 minutes of cardio as well on the elliptical, something I started once I hit my 30s. Being in shape is such a core part of my life simply because I grew up extremely emaciated. I hated being skinny, and sought out to change it as soon as I hit my college years. Since then, I have been almost addicted to working out. I do not generally push to get super muscular anymore; in my younger days, I always yearned to be as big as possible, using all sorts of supplements to achieve better results. Lately, I have simply tried to stay muscular and lean, typically not pushing extraordinarily hard at the gym.

    With this routine, this is different from what I have been pursuing on my own. This is a strict and balanced program with great emphasis on reaching new goals. I plan to embrace the program and push my limits. One thing I have always wanted is a ripped set of abs. Now, I know that for my body, this is very difficult to achieve, but nonetheless, I am hopeful that I can reach some semblance of a six pack. Another goal, outside of physical appearance, is simply reaching a holistic state of health. I have been studying nutrition and the human body for the past few months, and have already been attempting to fine tune my diet simply for a more nutrient rich diet. A healthier, happier existence is tied directly to precisely what sorts of foods and nutrients we contribute as fuel. Even things like hair and skin are deeply impacted by what we put into our bodies. I not only want to look my best, but I want to be healthy throughout.

    As far as challenges that I expected to encounter, I recognize that following this diet will be a serious time commitment. Moreover, it will take discipline as far as recording my progress daily. I am not concerned about completing the workouts as I have been accustomed to working out regularly for a long time.

    Some unexpected challenges that have seriously derailed me thus far are first and foremost my illness. I havenít been that severely ill in quite some time, and that set me back. In addition, this anxiety has made things extremely difficult for me as well. I find myself wanting to stay indoors all day and not interact with people or do anything. This is extremely out of character for me. I am highly extroverted and love to be around my friends and doing all sorts of things. I generally look forward to going to the gym everyday; lately, however, I have just been wanting to sit and sulk. Itís quite pathetic to be honest, and I really donít understand it as I have never experienced anything like this before. But, this is a challenge I have to overcome. I am pushing as hard as I can to do so. Finally, the last piece of this anxiety issue is that I have absolutely no appetite. I have already lost 10 pounds, and I believe I am continuing to lose weight. I am trying my best to put some sustenance into my body, but itís not easy. Anyway, this is simply an unexpected challenge. I know it is not insurmountable, but will simply require discipline, focus, and a little time to overcome it.

  14. #14
    Ali A Guest

    Week 2

    Coming to the end of week 2 has been interesting. I found my first week to be a mix in regards to motivation and a lack of motivation. Because of my high body fat I am in the losers group but have always been skinny so trying to tailor my diet to shed the body fat first has been odd. The daily weighing has been good as it gives me something to aim for – although I watched the scale and tracker show that I had lost 4lbs, making me feel even skinnier. Since then, in week 2 I have upped my protein intake considerably to the point where I am maintaining my 140lbs weight whilst losing body fat (with the help of moderate intensity cardio) and have lost about 1%.

    The downside to my current diet is that, although I have upped my protein intake to the point where I am getting a little more than 1 gram of protein per lbs in weight, I believe I am only maintaining my weight as I am still not getting enough calories. I am avoiding carbs as much as possible due to the risk of it being stored as fat and am sticking to a fish diet of salmon, tuna, tilapia and am also trying to get cod in there as well for variety. Brocolli and asparagus are also taken with my fish. My current concern is that I am now eating protein every few hours, but without getting more calories I will not grow – but am not too sure if these additional calories are to come from carbs.

    The fitness has been taxing but great. I workout at night so find myself waking up pretty exhausted but as another member of the sports food 12 week programme said, it is something that needs to be pushed past. I am starting to see my body get toned a lot more and my stomach is also slowly losing its fat – the best time for me to see this is after I do my ab workout. For the rest of my body, those few minutes of mirror time are great. I am finding that the results, regardless of how small they may be, are great for motivating me to get to the gym. An issue I am having however is when I do my back and biceps workout. My biceps have always been weak and after an intense back workout I find I am little energy to give my biceps the focus they deserve. Based on this, for the upcoming schedule I will tweak the routine slightly so that I will only be doing cardio and back on Thursday, and will then do my biceps and abs on Friday to see if that helps with giving my arms some attention.

    In regards to the fatigue and the little nuances of nutrition, I believe the Sports foods products, which have just been delivered, will help. I have started taking all of them but the pre-workout in particular had a very interesting effect when I first tried it. Within about 30 minutes of taking it, I felt in the ‘zone’. I felt focused and rushed to the gym to get started. It was great. I was powering through my cardio and definitely felt as if I had more ‘intent’ when pumping those weights. I am interested to see how it plays out over the course of the next few months but so far so good!

    There are also several internal changes that I am seeing – these being a mixture of both positive and negative. The main negative is that I am having cravings of chocolate, especially during times of stress at work but am currently resisting and staying on track. I’m also finding that I am getting very short tempered. This could be due to the current hectic schedule at work but it was also suggested that it could be due to a lack of carbs?! The main positive is that I feel more motivated to do things. Due to my heavy work schedule and the need to fit my exercise as well as other projects into my day, I find I am being more productive with my time. Every minute I have free is taken up to do extra research for other projects such as my involvement with Sports Foods etc.

    I have a football tournament coming up this Easter weekend on Sunday – cardio wise, I am in the best shape I have ever been in so am pretty confident on that front. I just wish I didn’t do a superset session on my legs a few days ago as my muscles cramping up will now likely be an issue as opposed to my cardio!

    Not drinking alcohol has not been an issue yet. An upcoming challenge however, will be during week 4 where I will be going to a stag with some of my close friends for 4 days. All they will be doing is eating a load of fast food and drinking – everything I wont be doing. I have made it clear that I will not be drinking and there is no way I will break – although it will be very interesting to see how being sober on a stag plays out when everyone around me will be drunk.

  15. #15
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    Weíre out of the starting gate now and deep into the physical transformation process with the second week of our fitness challenge having just come to a conclusion. While I hold a lot of pride that I got through this week the best that I could, I have to admit that it wasnít my finest week Ė I ended up missing a workout and my progress seems to have slowed. Iím inspired by what Iíve read from the other guys though, it sounds like a couple of the guys are down by almost three percent bodyfat in two weeks, which is absolutely amazing. Iím really going to have to step it up a notch this week in order to catch up. The last thing I want to be is the fatty of the group this summer. Girls pointing over at us like ďman those guys are ripped!Ē then looking closer, ďexcept for the fatty on the endÖ whoís Captain Lovehandles over there? ď I wonít let it go down like that, which means I need to turn up the heat and get back on track.

    Now, youíre probably wondering why I missed a workout this week. The truth is it was related to my work. On Monday and Tuesday I traveled for well over thirty hours straight, flying from Brunei (where I was working) back to North America. These were some exhausting flights, and being stuck on a plane for that long kills any chances for a work out. I have to say though, I am happy that I stuck with the diet even when they were offering me ice cream and cookies on the flights. In terms of exercise, the workout I missed on Tuesday was completed on Wednesday instead, but Iím still one day behind the other guys right now. What Iím going to do is make up for it on the next rest day, ie lift weights on a day thatís scheduled for purely cardio. Iíll be back on track later this week.

    I am off the ship now and on my time off, but I should mention that Iím not quite home yet. Iím actually staying in Cancun, Mexico for the next twelve days. Staying here should give me a chance to relax, get a tan, train in the sun every day, and hit on a few college-aged girls here for Spring Break. I have to be careful with the diet here Ė they serve carbohydrate laden tortilla chips at every meal, whether you order them or not. In a previous life I had been known to indulge from time to time. The obvious temptations in Cancun are to overeat and to go out drinking , but I think by avoiding those and focusing on the training, the next week should be a really successful one for me. Iíve got it down to a science here now; the local restaurant knows me and my meal routine by heart.

    The gym is another situation. Iím staying in a pretty ghetto part of the city right now; moving to the more lavish Hotel Zone on the weekend. The gym in this area of town is pretty hood. They have one treadmill - correction Ė they have four treadmills but only one of them is working. The rest sit there like broken-down antiques. I wonder if they ever had all four working at the same time? Or do they just buy a new one when the old one breaks down and set it beside the others? Either way, it looks like running on the treadmill wonít be happening Ė itís a busy gym and there are always several people hanging around waiting for it to become available. Long story short, Iíve been doing my running outdoors, which is great actually, this is a truly beautiful place and I feel fortunate to be able to visit it.

    The weight training equipment at this gym is pretty suspect too. Iím quite sure that the layer of rust on most of the machines adds an extra ten or twenty pounds of resistance to my lifts. Maybe thatís a blessing in disguise? So long as the leg press doesnít detach while Iím under it everything should be ďtodo bien.Ē

    The next week is setting up to be a good one. Some fun in the sun will give me a chance to recharge after a long trip on the ship, which my boss dubbed ďthe trip from hell.Ē We just started a new project for Shell and the amount of paperwork we had to produce and the hoops we had to jump through just to start the job were ridiculous. A lot of 16+ hour days that Iím happy to leave behind.

    Iím off now for the next four weeks, and the plan is to make the best use of my time before I have to go back to work later in April. Admittedly I was scrambling a bit on the first week to get everything done Ė written blogs, video updates, workouts, diet planning Ė all with work and everyday life going on fulltime. The next few weeks will give me a chance to focus on this process more and devote more of my energy to achieving my fitness goals.

    The other good news is that a friend of mine is bringing the body fat analyzer down to Cancun, so Iíll have an accurate bodyfat measurement for you guys this next week. Iím interested to see where Iím at, based on photos I estimated a starting percentage of around 16% but I really have no idea of how accurate that is. Iíll clear that up later this week.

    The bottom line, and I said it last week and Iíll re-iterate it again here, is that this routine is not comfortable. Contrary to what many people believe, I think this is a good thing. In my first blog entry I talked about the process of becoming a champion, and what it takes, and I think this is a theme worth continuing with. To quote the words of author and motivational speaker Steve Siebold, ďchampions know the only true comfort comes from becoming the people they were meant to be by learning and growing each day.Ē Knowing that, Iím actually encouraged daily when I feel sore, rundown, or am otherwise struggling with the program. I know that these feelings are the stepping stones to becoming the person I was meant to be.

  16. #16
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    So, got started with actually working out this week. The wrist is still messed up but I’m doing physical therapy three times a week to help it heal faster. Physical therapy involves a lot of interesting stuff I never knew about – every session they apply ultrasound and laser therapy to my wrist to promote the healing process. Supposedly the energy from the laser’s photons mildly stimulates the mitochondria in your cells, causing the cells to function more efficiently, absorb more oxygen from the blood, etc, and thus heal you quicker. Sounds kooky but apparently true because I’ve now done physical theraphy in a few different clinics and they all treat it as standard practice. After all that they attach two electrodes to your wrist and pass an electrical current through the injury. Apparently this is only to reduce the sensation of pain and unlike ultrasound/laser does not actually help the healing process. I have absolutely no understanding of how this works. Finally, every day I ice my wrist for 25 minutes. According to the therapists, the #1 thing that helps heal is strengthening exercises, #2 is the ice, and #3 is the laser.

    Working out again is awesome. Every since I stopped lifting due to the wrist injury I’ve missed the endorphins. Getting back into the rhythm of working out every day is awesome. I get very antsy when a long time passes between workouts. I remember whatever that Arnold Schwarzenegger quote was about working out being like an orgasm – maybe not to that extent, but it does feel awesome.

    My key is getting the hell out of the gym as quickly as possible. I power through the exercises (trying my best to prioritize proper form so as not to injure myself again) and get done with it. I remember when I was in high school I used to spend 2 hours in the gym, about 50% of that time just sitting around watching TV or wasting time. To force myself to get everything done quickly I give myself unbreakable deadlines – for example, get to the gym at 730AM with hard stop at 830AM because I have a meeting at 9AM that I can’t be late for. That really motivates you to take care of business quickly. I handle cardio later in the day to minimize my time in the gym. Getting in and out of the gym as quickly as possible avoids the whole thing feeling like a giant drag. I’m in and I’m out efficiently and I feel great for the rest of the day. Also, I really believe in working out first thing in the morning with a full day’s energy, rather than at night after a long day of work when your energy is waning. I’m the kind of guy who likes to wake up at 2pm on weekends, so it was VERY hard to get into the habit of morning workouts when I forced myself to do it two years ago. But now I can’t imagine doing it any other way.

    I also started supplementing with protein and Vitargo this week. I’m not sure how to isolate the effect of these items but I’m sure they’re helping. Overall, even though it’s only been a week of weightlifting and two weeks of dieting, I am sure that I look noticeably different. I’ve lost 10 pounds already – probably a lot of excess weight that I was keeping on by eating more than I should. Simply cutting out the excess eating alone has kept me feeling much trimmer, and a few people who haven’t seen me in a while have commented that I look skinny. Of course skinny is not the effect that I’m going for, but give me some time to put on that muscle. And although I obviously haven’t packed on noticeable muscle yet, I am clearly “pumped” more of the time, or whatever you call the post-workout state where your muscles have a bit more volume from the exertion, simply from working out every day. That feels good too.

    In other news, this week I met a rockstar from last year. Last year’s class was informed about us and he emailed me because we live in the same city. We met for dinner at a place near my house that serves healthy food. The people at this restaurant are already used to me nitpicking everything – bring the salad with no dressing (just limes to squeeze juice as dressing instead), take the fruit out, grill the salmon with no oil or butter, etc etc etc. I’m a huge foodie and sometimes trying to be this healthy is painful, but whatever. Measuring my weight and bodyfat every morning keeps me motivated at every meal. Anyway, the former rockstar had what I had.

    He told me all about the trip last year and what he got out of it. My main takeaways were:

    1) Even if you take nothing from the trip into the rest of your life, the insane experiences you will have while on the trip are life-changing. You’ll never think of yourself the same way after you’ve done crazy things like pull four girls in the same weekend in a foreign city. That’s big for me. I’ve always beaten myself up with this nagging “I could be doing better with women” / “I’m not having crazy enough experiences” internal dialogue, and I have a feeling that if I don’t have a lot of these experiences I will basically be regretful for the rest of my life that I didn’t maximize the prime of my life in every way.

    2) The stuff you get on the trip does stick with you after. When your reference experiences include telling a very hot girl to leave your apartment because an even hotter girl just texted you saying she wants to meet up, your self-perception is pretty much permanently altered. Self-doubt is vastly diminished and of course that affects the rest of your life in countless subtle ways. And of course the specific game skills you learn keep you head and shoulders above average dudes after the trip is over.
    One interesting sidebar, however, was the importance of keeping up rhythm – apparently one of this rockstar’s big learnings was that pushing yourself to make crazy things happen is in large part driven by momentum from other stuff that just happened. So if after rockstar you don’t keep it up, you may lose some momentum and you will need to kick yourself back into gear using your learned skills in order to re-attain that momentum. I’m thinking a lot about what this means for what I want to do with my time after the project to make sure I keep up the momentum I expect to gain.

    3) Having the group to work with is one of the main factors in your own progress. Going out day in, day out with other people who are constantly pushing their own skills and giving you feedback catalyzes your growth. It both encourages you and holds you accountable. I already feel accountable to the group for achieving the fitness aspects of this phase, so I totally get what this is about and I feel grateful that I’m the beneficiary of social pressure specifically designed to make me better.

  17. #17
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    Week 2

    I am facing some technical difficulty earlier this week. I found out that I should have (1) weight myself at the same time, meaning first thing in the morning, there are time I weight myself at night, I might just had dinner a few hours agoÖetc and the result is actually not accurate at all. Same goes to the BF% is not accurate. So it reflected on my Weight Tracker (I believe my weight from 3-19-2013 to 3-22-2013 is not the accurate reflection). The accurate reflection of my weight (which I stick to weight myself first thing in the morning, almost same time every day before breakfast) is that since the first day I am 129.8 lb and now I am 130.8 lb at 2nd week. A SOLID one pound muscle gain. I can only tell I get bigger from my abdomen first, maybe there I feel a little more meat than before ? haha lol. (I wonder if people gain weight in abdomen first then to the arm/chest second?? HmmmmÖ. Itís something I need to do further research on lol)
    The diet is getting harder and harder. A week ago, I was eating White chicken meat (occ fish fillet) with brown rice EVERYDAY without any dry seasoning and I actually enjoy it. But by eating it roughly 2 week straight, I really lose appetite for white chicken meat (good thing Sterling suggested to put some dry seasoning and it REALLY help to eat those white chicken meat, and make myself eat more). All in all, I been eating way more food than before!! Thanks to the 12 weeks program.
    I also have to constantly turn down the potluck or group lunch in my work place (I work in a Nursing facility, and this particular one, co-workers love to eat and share food together)
    Regarding diet, I think I have another issue, after eat 6 times a day of brown rice, I do feel my light-cramping of abdomen and upset stomach. I donít know if itís because I need to chew it more or am I just have a bad digestive system. Actually when I was young I remember my dad say I have a very bad digestive system. (speaking of my dad, I havenít see him for more than 10 yearsÖ I do miss him a lot. I told him about this PR 2013 program. He is really supportive)
    Back to the brown rice. I really think I can not digest it well... I will give it a few more day try. But if it happen consistently, I might consider to switch to whole gran pasta (those green ones they sell at supermarket) instead of brown rice. Because I donít want lose calories or nutrition by mal-absorption of my digestive system.
    As for Protein powder, it works well with my schedule, ie after workout and before sleep. (if Sterling/Venture is reading this, I have a quick question the GNC store sale-man recommended me Weight Gainer more than Protein Powder, would that be a better product? Or is it too much fat? Because that GNC salesman is trying to convince meÖ in the meantime, I still follow the regular protein powder regiment
    My work out is still intense as usual. I think Cardio is actually harder than weight training in my case. I do get really tired after cardio. As for weight training part. I found out that each of the muscle group will hurt roughly 3 days after the work out. Meaning If I work on my bicep, the next 3 days, my bicep will be hurting then subsideÖ. Same goes with other muscle group such as shoulder and chestÖetc. As you can see. This 12 week program makes me more understanding of my own body and most importantly, give me more control to shape my body
    I might have mentioned last week. But going to actually gym is WAY MORE inspirational than doing it at home, I feel way more motivated when I look at some of those guysí result.
    My goal this week is to continue the SportsFoodís workout regiment and really pump those muscle. My goal next week is hopefully gain 1 to 1 Ĺ poundÖ.That would be REALLY NICE. However, I donít think the change will reflect on the picture right away until after maybe half through the program?
    Another really interesting thing is I start to watch Arnold Swaznagorís documentary for body buildingÖ WOW itís VERY INSPIRATIONAL. I strongly recommend everyone to watch it. Itís an inspirational story of how Arnold win 5 times Mr Universe and the difficulties that he been through. Really love that video.
    Ok thatís all for this week. Thanks for reading guys.

  18. #18
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    Week 2

    Project Rockstar reflections:

    Earlier this evening I was notified that all of the 2013 Rockstars were formally admitted into the program by Love Systems (author's note: this was written several days ago). This was the final step in our acceptance and I felt a huge weight lift off my shoulders immediately. We were tentatively accepted a few weeks ago but until tonight there was still a chance that some of us wouldnít make it.

    Losing any of the Rockstars would have been a shame. We have started to bond already and in spite of such diverse backgrounds it is amazing how much we seem to have in common at the core. I already know that this is a group of guys that I canít wait to spend the summer with and look forward to the lifelong friendships.

    I have already made one significant change for the program by setting up a new Facebook account. Two years ago an angry ex-girlfriend had a hacker break into my account and she managed to ruin several of my friendships and professional relationships. Because of that I had been offline until a few days ago when we set up the Rockstar group on Facebook. I started to add more friends to my new account but kept asking myself if I could bear for this to happen again.

    During the process of adding friends to Facebook, I realized that there were many people in my life that I no longer want to associate with. There were others who will always be friends but whom I canít envision playing a major role in my post-Rockstar life. I have decided to lay low until after the summer and see how my new social life pans out during this journey. In the long run I only want people in my life who are completely congruent with my values and the realities of this new chapter. Over the past year I have already started to gravitate to different types of people.

    I am also a bit nervous because I read all of the 2012 journal entries and know this is a very challenging pursuit. There will be a lot of emotional ups and downs, some of which I have already experienced. One challenge I have is keeping everything in perspective when something goes wrong because any failure bothers me quite a bit until I get back on track. I have a bad poker face and oftentimes the expression on my face does not convey what I intend to project. This is something I will definitely have to work on since my success will depend on it. Managing my state is another trouble area that closely relates.

    Over the past few weeks I have spent a lot of time imagining what my life will be like during Rockstar and after graduation. There have been many emotions to include bliss and fear. I have felt a similar blend of emotions and the surreal ďthis is really happeningĒ feeling during a few other periods in my life. The feeling is like being told one will win the lottery at some specific date in the future. Acceptance into the program has changed my daily experiences. I see a beautiful woman and know I will have a decent shot at her soon. I see male athletes in fitness magazines and know I will soon have a similar body. I canít wait to get started and Iím anxious because I will be leaving my comfort zone for a big life change.

    Sports Food transformation reflections:

    It has been an interesting second week to say the least. After one week into the program I retooled my diet again, moved to another temporary residence, dealt with physiological changes, and have had a lot of fun along the way.

    Originally all of the ďgainersĒ were told to follow a diet that differed slightly from the one that bodybuilder Kris Gethin suggests for his 12 week transformation. This diet consists of consuming over 3,700 calories daily, which is based on multiplying 20 by my body weight. There is a breakdown of 40 percent lean protein, 40 percent ďslowĒ complex carbohydrates and vegetables, and 20 percent fats.

    After the Week 1 review, the SF team told me to change my diet to mirror the one in Kris Gethinís program. Iím not sure if this is a good sign or a bad sign because in all of the videos so far Kris has a nice slab of belly fat and is mostly focused on cutting. On the other hand, the diet seems a bit more hardcore and Kris is a professional bodybuilder after all.

    My newly modified diet consists of six identical meals, a few partial meals, no added fats, and a few protein shakes. One challenge has been eating more meals per day while also sleeping as much as possible for recovery. This makes meal timing especially important. I set my alarm to alert me to eat, like a good rat responds to a bell. I am constantly developing personal systems and streamlining my tracking tools to make the moving pieces easier to manage.

    This past week I discovered the ripple effect of sticking to this program while traveling. I found myself eating nearly raw cubes of filet mignon from a ziplock bag while the plane was boarding, which is a bit socially awkward. I later found myself having to take a break from a day game ďinstant dateĒ to make a protein shake. It was actually a good conversation topic since the girl follows the paleo diet and does CrossFit so we compared notes.

    Reducing my fats by over 700 calories per day has provided me with the side effects of irritability, reduced cognition, and sporadic sleeping patterns. I had to research local gyms and determine which ones offer trial passes. I had to borrow a car, get directions, listen to a sales pitch, experiment with new equipment, and adapt to the latest exercises in Krisís videos. Anything worth having in life usually involves sacrifice but this has actually been a fun journey so far!

  19. #19
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    Week 2

    Week 2

    As I plow through week 2, Iím more excited and anxious for the future than I have been at any point in my life. There are so many unknowns right now. For me, this is even a bit more nerve racking then when I left everything behind to move to a new country for work.

    I have to keep in mind a great quote from Psycho-Cybernetic(my favorite book):

    ďDo your worrying before you place your bet.Ē

    I wouldnít have applied for this program if I didnít know at a deep core level that I want something more out of life. I want to be elite. I want to pursue my passions and truly be free.

    Iíve already determined that the worst-case scenario is that I end up back in Minnesota and have to start over. Iíve built myself to this point once, and I know I can do it again. Who cares what other people think? I spent my whole life caring what other people thought and, even though it brought me to relatively great heights, it didnít keep me in line with my passions. My dad is more attached to my job than I am. Heís probably going to have heart attack if I canít get a leave of absence and have to quit. Thatís his problem.

    So now it is just a matter of continuing to beat down the obstacles that present themselves up until the program starts. Iíve looked on the other side of the obstacles and it is worth making my way over themÖcome hell or high water.

    Iím seeing some great improvements in my life from this program already. This is probably the healthiest Iíve been since I was 14. The diet actually isnít quite as bad as I thought it would be, I feel great eating clean, healthy foods. I actually surprised myself the other night after my workout when I was in my hotel room, I was looking down at the vegetables I was about to throw in the frying pan and thought to myself, ďholy shit this looks amazing.Ē Never in my life have I been so excited about vegetables before.

    The other great benefit is not drinking. Drinking never had any super negative effects on my life before, but my liver is probably the happiest itís been in a decade. I thought this would be more of a challenge since Iíve been a weekend warrior since my sophomore year in high school. However, besides the wedding I went to, itís been fairly easy. I actually did tone things down a bit when I moved to Vancouver last year. Iíd maybe drink a couple of times a month and have some wine when I had dates over. Itís amazing what moving 2,000 miles away from the influence of your friends and family will do to you. Iíve changed more in the past year than I had in the last ten.

    My muscles are pretty sore right now. The last two days have been the toughest workouts to date. My arms are killing me right now. Itís all paying off though. Iím slowly starting to see my body take shape, and Iím stoked to see the end result. Ab ripper X is insane, but itís worth it. Iíve always had a 6 pack, but my stomach is starting to look like it did when I was 19. Theyíre super firm, and now I just need to lose a bit more of the flab from my 4-hour body hangover. Iím increasing the intensity of my cardio and weights. Iím trying to push myself to the limits.

    So far Iím down 14.5 pounds in two weeks. It seems like a lot, but it basically just brought my back down to my natural weight. I was the fatty of the group. Now, two weeks in, Iím getting back closer to my usual 17%-18% body fat. I think the next 10 pounds are going to be much harder to shed. I need to continue to push myself in all aspects of the program. One awesome part of my week right now is thinking about what I will eat on for my cheat meal on Sundays. Last week I had a bacon cheeseburger with fries and a grande caramel macchiato. This week Iím debating between a pizza and a footlong meatball marinara with pepperoni from Subway. Iím leaning towards Subway.

    My social life is lagging behind at the moment. Between work, Project Rockstar, and family stuffÖ I hardly have time for anything. Itís a sacrifice Iím willing to make. It will be worth it this summer when weíre in the best shape of our lives and partying it up in the Mediterranean with a group of amazing guys and beautiful women everywhere. The juice will be worth the squeeze.

    I was seriously blown away by the caliber of people that were selected for this program. I feel honored to have been selected with them. Weíve all shared a bit of our stories with each other and all of these guys are truly remarkable people. Iím super excited to meet them all and grow together on this life-altering journey that is Project Rockstar. Thatís probably the toughest part about the lead-up to the program, being sort of alone on an island. Even though I know thereís a group of guys around the world going through the same thing as me, itís not the same as being able to talk to your friends in person about it. Itís a tough thing for close friends and family to understand. Iíve told 4 people: my brother, my cousin, my mom, and my dad. My close friends know Iím going to Europe this summer but they donít know the specific details. They question the program. They question my motives. They question why I would ďthrow it all away.Ē Itís difficult to hear, but I know in my heart of hearts itís the right thing to do.

  20. #20
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    Week 2

    The second week of this program has been a significant improvement over the first week. I have been healthy and able to complete the workouts. I have still been dealing with some serious anxiety that has curtailed my appetite, so limiting my calorie intake has not been difficult. I have been eating very little per day and actually trying to get more nutrition in my body.

    I donít usually work out my legs at all, so the legs workout has been something new for me. My legs are extremely sore and it is somewhat difficult to walk, but Iím looking forward to seeing the impact on the rest of my body. I have heard that working out your legs will improve your upper body as well, so I look forward to seeing some added results.

    The Ab Ripper X workout has been extremely brutal, perhaps the most difficult of all the exercises. I actually did P 90 X several years ago, but it seems even more difficult this time around. I am not able to get through all of it without a break yet, but Iím hoping that will come with time. Also, I have generally had difficulty getting a nice six pack, but Iím optimistic that this time will be different and I will be able to achieve superior results.

    I have still been dealing with an annoying physical injury that stems back from several months ago. My left bicep tendon is inflamed and somewhat limits what I can do. I went to physical therapy for about 6 six weeks but it is still slightly inflamed. I have found that certain bicep and back exercises are less agitating than others. For the ones that seem to really cause pain, such as basic standing curls, I drop the weight significantly which seems to help. To combat the inflammation, I have incorporated a lengthy stretching routine which will hopefully help to improve the strength and flexibility of my tendon. Also, whenever it hurts at all after my workouts, I take Ibuprofen to help with the swelling.

    As I have gotten into a good rhythm with the workouts, I have been feeling a lot better. Iím now looking forward to going to the gym and working on my fitness. Itís a little tough because I seem to have multiple areas that are sore when Iím working out. For example, when I worked out my back and biceps, my chest and triceps were still extremely sore. It caused some discomfort when I was completing my back exercises. With my typical regimen, once Iíve been doing it for a few weeks, Iím normally not sore at all. This is a bit of a change, but I recognize that this likely means Iím properly shocking my body and will hopefully translate to superior results in the coming weeks.

    I still canít believe Iím doing 40 minutes of cardio every day. I used to do 30 minutes at the end of my workout and that seemed almost unbearable. But breaking it up into two segments makes it a lot more manageable. I typically just hit the elliptical to reduce the stress on my joints, but sometimes I go running outside.

    As far as new challenges I have faced this week, I am still dealing with some personal related anxiety issues. Things are certainly improving, but I am still pushing to regain my normal mental state. Itís a bit weird simply because I have never experienced this before in my life. It tends to suck up my natural motivation to be active, so I have to push a little harder to get things done and stay active. As I said, things are getting better, but I continue to have to push against this bizarre force.

    My body fat has dropped substantially in the last two weeks, though strangely, it went
    up from about 5 days ago. I think this has to do with the fact that I measured it at different times of the day. Once I start measuring it consistently in the morning when I wake up, I should start to see a more steady progression rate. Thatís all for this week; looking forward to seeing my progress next week.

  21. #21
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    WEEK 3

    Day 0 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs
    Day 7 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs
    Day 14 – 15.8% body fat, 201.9 lbs, 170 Lean Body Mass, 31.9 fat lbs
    Day 21 - 14.9% body fat, 201.1 lbs, 171.1 Lean Body Mass, 30.0 fat lbs.

    Had a goal last week to make it as perfect a week as I could – with each set, go to muscle exhaustion. I think I advanced on that front, but still mentally know I could push harder. I’ll try again this week to push to perfection.

    I think during week 3 I’ve had less energy – I know some of that is because of a lack of sleep – been trying to get 8 hours of sleep for muscle and mental recovery, but only averaging 6 this week. Also I wonder if I’m not eating enough calories/carbs. I’ve been averaging 1700 calories, with only 8% fat and 18% carbs. At my height, I require more than most people, and skimping too much can backfire (especially concerning building lean muscle mass). Nearly everything I eat is protein. On the plus side, though, I really haven’t been very hungry, except for the occasional cravings for carbs and junk food, which I’ve still avoided. I may experiment with small amounts of Vitargo after workouts.

    Mentally I’m hanging in there – after getting only 6 hours’ sleep this week on average, I’ve noticed it seems I’m a bit slower when it comes to cognitive functioning. I’m going to catch up on sleep during week 4. One of my main goals is to get more than 8 hours’ sleep per night, in addition to continuing to focus on working out to muscle exhaustion.

    Watched some inspirational videos, and I’ve noticed that while I’m running, watching music videos of hot girls in bikinis dancing on the beach to EDM only inspires me for a few seconds of unbridled testosterone/adrenaline fueled energy, whereas focusing on self-improvement and running as hard as I can – i.e., staying focused on myself – on getting rid of my gut -- pushes me for much longer. Just goes to show that when it comes down to it, a positive self-image trumps all else in almost everything in life, including getting in top physical form. Self-confidence is the first step in being attractive to women (they can just sense it in a guy).

    I have to admit the food is getting kind of repetitive – turkey and chicken and veggies. I’m going to try to find a few new recipes other than spicy chicken and turkey. I’ve started for snacks doing organic beef jerky but even that has too many carbs (half is carbs) relative to the healthier foods. I’m looking forward to when I turn into a gainer in hopefully several more weeks, to be able to eat more variety, and have more of a balance. After the program, I plan to continue to eat healthily to maintain and steadily improve my fitness level, even if the improvement is less rapid than these first 84 days. I’m happy to say I didn’t cheat the past 2 Sundays (our allowed cheat day/week) – results are more important to me than that. The Sports Food green tea extract definitely helps for energy both in the early morning, around 8:00 A.M., and in the afternoon, after lunch. Still doing 3 sugar-free Red Bulls a day, which I’ve got to cut down on.

    Speaking of gaining, I’m a little concerned I’m getting too skinny in some parts – basically I’ve lost 6-8 pounds of fat, and gained 2-4 pounds of muscle. But my chest (pecs, mainly) is starting to get skinny – I can see my ribs making their way through my skin. It’s probably going to have to get worse to get the fat off my belly before it gets better. I’m trying to stay focused on that aspect rather than get discouraged. After all, I don’t want huge pecs and triceps while sporting a flabby belly. A balanced physique is more attractive than a bulky upper-body with a side of ab flab. I haven’t yet been a strong lifter in life, but I’ve been steadily improving the amount of weight I’ve been able to lift over time. I think the Sports Food supplement of the testosterone-booster Tribulus Terrestris should help if it hasn’t been helping already – it’s hard to say exactly what helps, but you can’t lie about the results – been lifting weights nearly twice as heavy as when I started just 3 weeks ago; I’m thrilled because this is much more rapid an improvement compared to any other program I’ve done previously.

    I’ve steadily improved the cardio portion such that I’m burning 340+ calories per 20-minute run, and intermittently doing sprints (well, 10 mph) for a minute or 90 seconds, then walking at an incline for 2 minutes. I’m going to switch it up for High Intensity Interval Training (HIIT) to 45 seconds of sprinting, 45 seconds of walking, then repeat, all in 20 minutes. Sprinters are much more muscular than joggers or long-distance athletes, so this HIIT makes sense. And my Achilles and meniscus haven’t been hurting as much when I’m sprinting, probably from building up supportive muscle.

    Week 3 had 2 days of rest (well, cardio and Ab Ripper X only), which coincided with a weekend, which was nice. When I went out to a club one night, and bar hopping one night, managed to make do on sugar-free Red Bull, Diet Coke, and a Blu e-cig. It was really interesting as when you’re completely sober you can pick up on the social nuances that you otherwise would have missed. And despite less sleep, I never felt hung-over and didn’t crave greasy food the next day.
    I’ve been reading the other blog entries, and being a numbers guy, am curious to see before and after results with pics and the stats.

    One thing I’m looking forward to at the end of this is ditching all the old clothes that don’t fit, or at least tailoring the ones that are worth doing, and shopping for new clothes. Going to be fit and fly. Being fit opens up a lot of choices, especially in hot weather and at music festivals (which usually happen in the summer) and at beaches. Can’t wait till PR starts!

  22. #22
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    Week 3

    I distinctly remember driving through North Dakota in my company vehicle about two years ago listening to Sinn discuss Identity on an IVS. I remember him saying, ďIf youíre not fulfilled with what youíre doing with your life, then quit your fucking job.Ē I remember laughing to myself and thinking I would NEVER quit a job with the company I work for. Well, I just found out this morning that my work is refusing to give me a leave of absence and I will in fact be quitting my job on June 7th. A job I moved my entire life to a new a country for.

    I did everything possible to try and get this leave of absence. It would have been nice to come back to the life I know and a source of income after Project Rockstar concludes. After I explained to my boss I had been accepted into an ďelite business program,Ē he escalated the issue to his boss and HR to let them make the call. So heís asking me for more informationÖwhatís the program called? Whatís the website? And, Iím thinking there is no way in hell I can send the lady in human resources a link to the Project Rockstar website. I can just imagine the look of horror on her face. So one of the other Rockstars had the genius idea of creating a fake Project Rockstar website that we could show friends, family, and business associates if we wanted. Itís basically all of the same content, minus the pick-up related material that would probably be frowned upon or, more likely, severely judged in a corporate environment. So I registered a domain last night and copied all of the material I could over to our new fake website and sent my boss the link this morning. They actually bought the fake website, but still refused to give it to me. He said he sees how this program could help develop me into the best version of myself, but he doesnít see how that could benefit the company. What? ÖThat makes no sense to me. I read psychology and business books a lot in my free time and not only have they improved my personal life, but they have helped shape me into a better business professional in many ways.

    So basically what this means is, after Rockstar, I will head back home to Minnesota with my suitcase and essentially be jobless and homeless. Well, the homeless part is a bit drastic, but I will be moving back in with my mom for a bit Iím sure. The unfortunate part of this is that Iím currently living in Canada on a work permit and it will be way more cost effective to sell everything I own then to ship it all 2,000 miles. Good thing Iím not as attached to all these material things as I once was.

    Enough about that, time to move on to the fitness. After some massive weight loss over the first two weeks, I lost just 2.5 pounds this week. The good news is Iím back down to 16% body fat. This is roughly where I should have started the program originally. So I have a feeling itís going to sort of continue on around this pace for the next few weeks. Ideally, Iíd prefer not to drop down much below 160 pounds. That means I need to kill it at the gym. It shouldnít be too difficult to do as these workouts continue to get more intense.

    The diet continues to not be much of a nuisance. I actually still like it quite a bit. Iíll have eggs and tea in the morning and then for lunch and dinner I have either a chicken salad or chicken stir-fry. I think Iím still only around 1200-1500 calories per day, but I feel fine. I did end up getting the meatball marinara for my cheat meal on Sunday. I considered skipping it as the thought of those types of foods almost start to gross me out now. However, I knew if I skipped it, that I would regret it later in the week. It did turn out to be pretty good in the end. Iím thinking sushi this week; it wonít be long before I wonít be able to enjoy the fresh seafood for a while.

    My supplements finally arrived! Things tend to take awhile coming over the Canadian border, and of course they taxed me on it. So itís a lot of pills and powder to take, but it keeps me feeling great and my body is responding well. The pre-workout felt the weirdest when I first took it. I kept having to run to the drinking fountain every 30 seconds and almost felt like I was high. Legs day was killer this week, especially having to do the cardio session afterwards. I probably should have waited until later in the night to do it. Iím not very fond of the seated barbell twists we have to do at the beginning and the end of workouts on some days now. I can definitely feel the results from it though.

    So I just finished reading Myths and Masters of the Game. I had never intended on reading it as I had heard it wasnít that good and I assumed it was like The Game. I donít recall where I saw this, but I remembered I had heard they talked about Project Rockstar in the book so I decided to check it out. It turns out that the entire book is about Project Rockstar. It was really fascinating to read it from the position Iím currently in. It was interesting reading about all of the challenges and adventures that the different people went through in the program. Then trying to imagine what stands before us, and how we will be going through similar experiences and changes, was kind of mind-blowing.

    Itís pretty surreal preparing for this trip. Iím hustling real hard to make certain I have enough spending money. And who knows? ÖMaybe the job thing will turn out to be a blessing. I have a strange feeling that I will probably have wanted to quit it by the end of the program anyways. This leaves me free and my options open to explore all possibilities post-Rockstar.

    "It is only when you lose everything that you are truly free to do anything."

  23. #23
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    The saga continues. This has proven to be the most challenging week so far, with some serious fatigue setting in. I’m not sure if it’s the lack of carbohydrates in my diet, the heat of Mexico that I’m not used to, or just my body becoming rundown from the volume of exercise.

    It’s likely a combination of all three. I’m completing the exercises and I’m trying to fit in some tourist activities while I’m here in Mexico, which leads to some really active days. On Monday I went to Xcaret, which is an ecological theme park near to Cancun and spent the day hiking around there. What a phenomenal day. The only drawback was that I was absolutely exhausted by the mid-afternoon. In order to be able to do the daytrip I had to wake up before sunrise, do the required cardio and weights and then go to the park. After a hard workout like that, the activities at Xcaret - hiking around, swimming through underground rivers, and playing in the sun - all added up and I was beat. I spent the later part of the afternoon lying in a hammock (I know, life is rough) unable to move. On the bus ride back to the hotel I was fast asleep the whole way.

    I also had a chance to watch the documentary “I want to look like that guy” this week, which was good for motivation. In fact, seeing how exhausted Stuart MacDonald is during his dieting phase made me realize that what I’m feeling is to be expected. I also took note of his diet and noticed that even when he was in a strict dieting phase he would consume a small portion of oatmeal in the morning. After experiencing some heavy lethargy this week, I decided to add in a half cup of oatmeal to my diet in the morning. Previously I hadn’t been consuming any carbohydrates at all until the afternoon where I would eat vegetables with my lunch, but I think this was starting to take too much out of me. After adding in the oatmeal in the mornings I can already notice that I have better focus during my workouts and not as much exhaustion throughout the day. My only worry is that this could slow my weight loss. We’ll see what happens and I may end up removing it from the diet later on.

    I was finally able to get a bodyfat reading this week with the Omron Fat Loss Monitor and I’m consistently coming in around fourteen percent bodyfat, so still a ways to go to get under 10 percent. I’m definitely looking forward to trimming off these last pounds of fat, and then building some more muscle.

    I moved locations in Mexico this week - I’m staying in the resort part of Cancun now after moving out of the ghetto last week. The gym here features all new equipment, everything is immaculately clean, and I’m surrounded by senior citizens. It’s a good gym for the most part, but it’s definitely not hardcore. No squat rack, no leg press, not too much of anything serious going on here. To compensate I travel to another resort and use their equipment so I can do most of the exercises included in the Sports Food program.

    One of the highlights of this week was earlier on, when I was still training at the gym in the ghetto, where there is definitely some serious equipment, albeit quite beat up. I was going hard on back and biceps and the owner of the gym came over to see if I needed any help with anything. This guy is ripped. He speaks hardly any English, and I speak very little Spanish so it took some hand gestures and acting to communicate, but he ended up working out with me and assisting me beyond failure on a number of sets. It was a great experience – at one point he was hollering some shit at me in Spanish which I assume translates to “come on!” or “let’s do this!” or something along those lines. He could’ve been calling me lazy white boy for all I know. At the end, we shook hands and I felt really good about the workout. It’s really great when you can have an experience like that with someone you don’t share a language with.

    Later in the week I visited Chichen Itza, which is one of the new Seven Wonders of the World. It’s an old city built by the Maya civilization, now an archaeological site. It’s pretty fascinating to see the ruins of this ancient city, but this again proved to be a long day of working out, traveling, and then walking through miles of the old Mayan city in the hot sun. It was a tiring, but worthwhile day.

    Finally, I capped off the week with some partying (minus the alcohol), and caught the Snoop Dogg concert on Forum Beach. It was a packed show, and a Mexican group I had never heard of – Cartel de Santa – opened the show and got the crowd moving. I later found out that these guys are huge on the Mexican hip hop scene, and in terms of live rap performances they were almost as entertaining as Snoop. Of course, when Snoop did take the stage the crowd went wild, and he put on a phenomenal show, performing most of his hit songs and a few other tracks that spring breakers went crazy for.

    All in all, it was an extremely busy week. I crammed in outdoor activities, visits to tourist sights, parties, shows and more; and the great part is that I was able to stick close to my diet and maintain my workout schedule. This is a good sign for me, because I know it’s only going to get busier. If last year’s Rockstar journal on TAF is any sign then the days on Project Rockstar 2013 are going to be filled to the max, so I’d better get used to working my ass off now.

    Truthfully though, there’s nothing I’d rather be doing.

  24. #24
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    Week 2 Written Entry

    So week 2 was pretty interesting. Iím starting to see good results and great difference on the muscles definition. I have dropped almost 2.5% body fat. I went down from 11% to 8.6% body fat. It feels amazing. I think the only time my body fat was that law, was when I played soccer in high school about 11 years ago. It really motivates me to continue on my diet, stay away from alcohol, and push my self really hard at the gym.

    I really enjoy my time at the gym. It does take a lot of my time and I do need to prepare my schedule a day in advance to make sure Iíll have enough time to do everything. However, it is really challenging and it become easier as days goes by because it is starting to be a part of me. I learned how to save time, and how to be on the clock the whole time Iím at the gym. Something I havenít done in the past. I really like the workouts. I do watch the Krisí workout videos before I leave to the gym, so Iíll know what I need to do for that day. Also those videos give me great motivation for the gym. To see someone going on this process with you helps a lot. It shows that everybody can do it, and itís all about self-discipline. For me self-discipline means: ďthe choice between what you want right now to what you really wantĒ.

    The diet is starting to get easier with time. Iím getting used to the idea of eating 6 similar meals a day, and the idea of making my own food. Week 2 was much easier because I started to invest some more time on my food. Unlike the first week when I made everything plain with almost no flavor, so by the end of week, I got tired from the food. This week I spend about 5 hours in the kitchen cooking some good fish, chicken, brown rice, whole-wheat pasta, and more. I pulled out some good recipes from the Internet and contact some friends as well. It kept stuff more interesting, and Iím starting to get used to the food. Some of it I even enjoy. I barely eat outside anymore, and even if I do I eat healthy shit like steamed veggies. No more burgers and pizza. I stay away from deserts as well. Food is my one of my biggest weaknesses. Eating outside was a big part of my life since being on the run is big part of my job. Iím always driving to different places, and Iím not always available with a microwave to warm up my food. Therefore, I have learned to manage my time around gym and meals, and Iím making sure Iím not missing any meal or workout. Doing so, keeps me happy, since the challenge is huge for me. So far I have been good.

    Staying away from alcohol also hasnít been easy. Itís not like Iím an alcoholic or anything, but I do like to drink when I go out to clubs and bar. Being at the club/bar without a glass in your hand feels weird. I do get used to it though, and Iím trying to do more day game and less night game, so I wont be tempted. I had less time going out for the last 2 and a half-week anyway. I was extremely busy with planning my nutrition; workouts, and of course still stay on track with my business. I feel like this pre-program is improving me in many levels.

    I have been really consistent with the supplements as well since I got them last week. Remembering to take all of them is a challenge as well, since there are so many of them and you have to make sure you take them in a different time of the day. Some of them before food, and some of them after. Some are peels and some are powders. Hopefully theyíll help me to see results faster. Before the program I wasnít a big believer of supplements. I have always believed that the best way is the natural way, so I have never taken any of them. I do think it worth the try, and I do keep on track with everything. I wrote on a paper the 3 time zones of the day, with the description of what supplements to take each time. I put it on my refrigerator, and it does help me to keep on track and be consistent with everything.

    Hope everyone else is enjoying the process as I do ☺



  25. #25
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    Week 3

    Project Rockstar general notes:

    - This week I got to know some of my fellow Rockstars better. It seems like a lot of us have a great deal in common and I am increasingly impressed with the group as I learn more about each member. We each had to write an essay to compete for admission into the program and I exchanged essays with a fellow Rockstar just to get to know each other better. I knew we would have a lot in common but I was surprised by the extent to which we had similar interests and core themes from our backgrounds.

    - I have not had any alcohol for nearly a month now. I usually only had a few beers in a given night out but had started to cut back before Christmas for several reasons. I was traveling overseas and noticed that I was in the habit of socializing almost exclusively in watering holes. It was easy to strike conversations that lasted well over an hour but sometimes hard to break away without being rude. I decided to meet people in more wholesome environments. Also, when I went out with existing friends I noticed that alcohol was a central theme even though we didnít drink to excess most of the time. I noticed that when I didnít drink at all my friends thought that it was very strange and seemed to feel uncomfortable. As a completely sober person I was able to witness their behavior change, usually for the worse, as they drank. I then listened to the Love Systems audio interview ďGaming With and Without AlcoholĒ and became even more motivated to engage socially without alcohol. I didnít want to rely on alcohol for the liquid courage and this audio series helped put a lot in perspective.

    - Related to the last paragraph is my desire to only have people in my life that share the same values and a desire to improve themselves and those around them. I just returned to the U.S. after spending a nearly three years in various overseas locations. I also just moved to a new city and essentially starting a social circle from scratch. I only have two months until Rockstar begins so most of the friends I will have next year will be post-Rockstar, which I am very happy about. I will meet people as a new man who knows himself better and has a better idea of what he expects from others in his life.

    - I want to improve my as much as possible before Rockstar actually begins so will make the most of the opportunities before me. Iím dedicating a lot of time and energy to self-improvement and reflection. I listened to another Love Systems audio interview today (Love Systems has not encouraged us to promote their products in any way) to help build my social circle.

    I am also reading a book called ďThe Introvertís Way: How to Lead a Quiet Life in a Noisy World.Ē I have taken the Meyers-Briggs Type Indicator personality test several times since I was 16 years old and have been classified as both an introvert an extrovert. It turns out that I am likely an ďextroverted introvert,Ē meaning that I am social and outgoing but also need my own quiet time to recharge. Rockstar will be fast paced so I want to learn some of the techniques for keeping an inner calm while running on a sleep deficit and dealing with chaos.

    Body transformation notes:

    - I have consistently had issues calculating my body fat percentage. I measure my body fat each morning under the same conditions but it varies by up to one percent. I believe a lot of this has to do with water retention and loss due to the supplements I am consuming. The key is to monitor the trend over time but this fluctuation is frustrating to deal with on a daily basis. I also had an issue with my digital body fat reader and it turns out that I am currently around 14% rather than the 11% that I had believed. Consequently, the Sports Food instructors told me to reduce my carbs by 1/3 so that I could cut even more. This equated to 300 fewer calories from carbs per day.

    - I have started to eat more wheat bread than rice or sweet potatoes lately. The reason for this is that bread takes less time to eat, especially if I wash it down with water and let it dissolve in my mouth (donít try this in public). Also, it doesnít require any preparation, doesnít require measuring, and is easy to travel with. To ensure I am getting enough nutrients I have increased my raw broccoli consumption and reduced the consumption of canned vegetables. Broccoli is one of the best foods one can eat and eating one cup at a time is tolerable.

    - I tried out two different gyms twice in the past week and was able to take advantage of new types of equipment. I like using different machines occasionally to work the same muscle groups to shock the body and to fatigue the muscles in slightly different ways. It is also amazing how changing the hand and foot positioning can really help.

    - I am at the same weight at which I started the program but my strength has increased quite a bit. On March 3rd I was barely able to push 12 reps of 270 lbs. on the leg press. This past leg workout, under similar conditions, I did several sets of over 300lbs followed by 12 reps at 320 lbs.

  26. #26
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    Week 3- Entry

    This week I had a 4 days trip to LA. I had to leave on Tuesday morning, so I woke up 4:30am to complete my workout and pack my food for the week. It was very challenging week for me. It was my first trip since I started the pre-training. I did complete it with success. I did all my workouts out there, and ate only the food that I pre-packed for the trip. I was extremely busy during those days, and I planed my meetings and schedule by my meals. It was interesting.

    The workouts are starting to become easier with time. Iím learning how to be quicker at the gym and not to waste time. It does take a lot of time to get ready to the gym, and learn your workout for the day. However, I enjoy every second of it, and push myself very hard. My motivation is the picture in my head of the expected results by the end of the 12 weeks of the transformation, and the picture of everyone having fun during the summer. Iím also keep reminding myself that there are 9 more people around the world, that are going through the same process, and pushing themselves really hard.

    Iím starting to get used to the idea of cooking & eating my own food. Before this program, I was extremely lazy about everything that was even related to do anything with housework. I used to eat outside about 3-4 times a day, just because I was lazy to wash the dishes afterwards. Since I start the program I barely eat outside 3-4 times a week. The only reason I will eat outside is if I have a date, and I want to take her out. But even then Iím still eating one of the things that is on my menu. It is starting to become a part of me. Every Tuesday Iím cooking the meals for the week, and I make sure I have enough taper-wares for the whole week. I take the meals with me everywhere I go, and eat them in different places. I got to a point that Iím even starting to enjoy the food. On the beginning I was suffering while eating, and now my cooking skills are getting better, so the food is tastier. Iím learning all those recipes from different websites and cooking books. Makes me happy to see how Iím improving in different levels, and Iím doing stuff I would never imagine I would have the patience to do.

    I have been taking my supplements for almost 2 weeks now. I do feel like theyíre helping me a lot. The pre-workout is very strong, and it does boost my energy before Iím going to the gym. It helps me push and lift higher weights. Remembering to take the supplements in different times of the day, itís a big responsibility. I put different alerts on my phone, so itíll remind me to take them in different times of the day. So far I have been doing good. I have only forgotten a few times, but other then that Iím doing good.

    I was extremely busy with my business lately, because I want to make sure that when I leave for the project everything will be ok here, so I wonít be stressed during Rockstar. Iím working very hard to train different people to take over some of my responsibilities while Iím gone. The last couple of weeks were a crazy marathon, but I have my goals, and thatís what pushing me forward.

    Iím very happy with the progress Iím making in all those levels. As far as fitness results, I see much greater definition in my body. My body fat % is going down. In week 3 I wasnít experiencing a big decries though. Iím around 9% now, and my goal is to be below 6% by June.

    I went to a club last Friday night for the first time since I started the pre-training. It was weird to be there and not drink. It was extremely challenging since we had a table for one of my friends birthdays. I was very proud of my self for not giving up for the temptation. I was able to hit on girls sober, and I did pretty well. We had a bunch of girls with us, and I used a good momentum to have fun, so I didnít even feel like I need alcohol. I do try to stay away from clubs and bars for a while, since its too easy to fall into a trap.

    I hope everyone is having a great week and an enjoyable transformation.

  27. #27
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    Week 3

    I am very very exhausted this week, lately I feel extra tired when I finished my work out. Probably because I do not have enough sleep. The work at our facility is heavier than usual. I also have some stress from work due to the California state inspection agency is coming to do our annual facility inspection.
    I just saw a project Rockstar 2012 student who post their before and after picture, it really looks amazing, I see a BIG different. Very inspirational.
    My weight has gain roughly 4.8 pounds. I also took Sterlingís advice from last week, for replace one meal to Weight Gainer (3 scoops), I actually feel better this way. Mixing between solid food intake vs. liquid calories from weight gainer. For those who want to buy GNC weight gainer, please do NOT get strawberry flavor, it tasted very bad lol. Just get Chocolate, that taste better. I have another question, I wonder if itís ok to mix my post-workout shake with soymilk (unsweeten)?
    The workout is getting intense. I did some sets to the point that I cannot lift any more. I also feel ashamed when I see a few girls actually lift heavier weight than me!! (What in the WORLD is going on !?) But, I got to start from somewhere right? The Ab ripper workout is pretty intense for me. Especially I just diagnosed by a ENT doctor that I have some stomach valve problem and that I been on Omeprazole 20 mg twice a day since the beginning of 2013. My doctor says even just non-acid fluid reflux can cause my throat to continuously irritated (which is one of my chronic problem of throat itching). That is also the reason why I need to sleep with 4 pillows, because fluids reflux also happen at night. So I might need to tone down the Ab work out to less intense, I DO feel more uncomfortable after the ab workout, especialy to my throat. But any other area, (back, shoulder, bicep, triceps, chest..etc) I am going full force.
    I am currently going for 20 kg of weight, I feel like I cannot really do that many sets with biceps. I might need to change to 10 kg of weight training for bicepts, where I can do more reps. So my muscle can be thoroughly exercise. On the contrary, I can lift a lot more with Chest or Triceps area, maybe roughly around 30 kg. As for cardio, since I did it the right way now, I feel a lot more easier for 20 mins. Do get me wrong though, my leg still feels some soreness.
    I actually thought we going to have weekly game assignment, because I REALLY had fun with the last game assignment. I love the he-say-she-say imaginary conversation exercise (BTW, could I get some personally feedback to those? I understand that both Sterling and Venture must be very busy, so donít worry about it if you guys are busy I also enjoy the taking notes exercise very much, Braddock really have some great game!!
    My goal for the next week is to really hope to have more improvement to my biceps, I really focus on those area, because I thought guys with bigger biceps are more attractive lol. (FYI, I am not gay). Also I wish to gain another, maybe, 2 pounds by next week. Lets see if I can make it by week 4.
    My diet is currently consists of alternating pure white fish filet, white chicken breast and Lean Steak. BTW I remember I saw somewhere on the TAF that Venture mention there is a something call ďcheat day?Ē I wonder if we can do once a week cheat day??
    Thatís it for this week. Thank you Sterling and Thank you Venture.

  28. #28
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    Week 3

    Let me start by saying that I finally feel like myself again. These last few weeks have been tough for me, but since about Sunday, I have felt awesome. My workouts this week have been terrific and I am actually enjoying the 40 minutes of cardio. I have been feeling totally awesome, and except for some slight irritation in my left shoulder and bicep, everything has been going well. Iím starting to see some results, but I am super psyched to see how my body changes in the upcoming weeks.

    I havenít talked about Rockstar yet. My journals have thus far focused primarily on the workouts and have lightly touched on some personal issues I have been dealing with. I want to dive into those a little bit more this week.

    I have been working as an attorney for the last three and a half years in big law. This time has been split between two different firms, both fairly well known. While I have not particularly enjoyed working as an attorney, it has provided me with a nice income and a comfortable level of security. I had thought about leaving from time to time, but stayed in the legal field out of fear as many attorneys do. The famous ďgolden hand cuffsĒ trap many young and ambitious folks like myself.

    When I found out I got into Rockstar, I was beyond thrilled. I jumped around my apartment for a solid 20 minutes reveling in the victory. I knew my life would be changed for the better in numerous ways, and that I was in for the time of my life. I celebrated internally for nearly a week, riding an indescribable high stemming from wild anticipation. But suddenly, my mind turned on me. Without warning, it switched from excitement to panic. I fell into a deep pit of anxiety, something I had never precisely experienced before.

    Was I being foolhardy? Should I be more cautious and pragmatic? If I went on this adventure, would I be throwing away my law degree and the subsequent legal experience I had acquired? Round and round I went inside my head, deeper and deeper into the rabbit hole. I suddenly lost faith in my decision and went into full blown panic mode. All I would do is sit and contemplate, but my mind went nowhere. I couldnít think clearly, I couldnít find an answer. I later discovered that I had entered a sort of infinite loop within my head, a broken circuit of logic that kept my mind in a state of nervous limbo. It was torture.

    Alas, the wonderful light at the end of the tunnel eventually shined on me. I broke out of my infinite loop and regained my footing in reality. Had I made the right decision? Absolutely. I suddenly regained my confidence that no matter what happened, I would be okay. And this brings us to now.
    Forcing myself to go through the workouts, even during my difficult period, was helpful. The workouts were quite hard when I was struggling internally because I felt a strong urge to do nothing and simply ruminate. I truly believe that forcing myself to hit the gym during those trying times provided a baseline of motivation that eventually helped me break out of my own mental prison. But now, as I feel normal again, the workouts are exhilarating. I have always loved working out, but combining that general enjoyment with the fact that I am embarking on a specific plan to transform my body adds to the pleasure. On top of that, I know that this goal to reach a higher level of physical fitness is only one piece of the puzzle. Whatís waiting at the end of the rainbow is even more enticing.

    Suffice to say, Iím having an awesome week. Iíve been pushing as hard as I can and Iíve been feeling great. My inflamed tendon is still getting on my nerves, but Iím hopeful that it will eventually improve and stop hurting all together as long as I proceed with caution and continue to visit with my physical therapist periodically. Week three is in the booksÖ Iím looking forward to week four .

  29. #29
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    Week 3

    Rockstar reflexions:

    Last week we learned that we were all cleared by Love Systems office, meaning we are definitely accepted for PR 2013.
    Finding this has both been a relief, and a source of anxiety for me. I actually asked for 2 months of vacation to my boss more than one month ago, before having the final confirmation. I told myself that even if they didnít took me in the end, Iíll spend these 2 months to travel the world and go to places I always wanted to go. My boss was pissed but agreed (I didnít tell him the true reason).

    But after I knew that I was going to be accepted in Rockstar, I decided to make the leap and quit my job altogether, for many reasons.
    I have worked in the same company for 3 years, 1 year as an expatriate in Libya and almost 2 years in Spain. I enjoyed it a lot, I had a cool team and it allowed me to travel to cool places for free. But since 2013 Iím back in France for a manager position, and since then I feel bored.
    My coworkers are not motivating at all, the city I moved in is a small city in southern France, not a city I think I could thrive on.
    I used to travel a lot for extended periods of time, but I donít anymore, I have only small business trips. I think what made me love this job was actually more the traveling than the actual job.

    I felt very anxious at first about quitting, my boss and coworkers didnít understand why I was leaving. Even if the few friends I told the truth were very supportive, I was scared about having made a wrong choice. But now, one week later, Iím certain I made the good choice. One opportunity like Rockstar is unique and the best opportunity I had in my life so far, and I would be foolish not to take it.
    This shows that often emotions like fear of lost and fear of change, can make you lose opportunities and prevent yourself from reaching your full potential.
    After Rockstar I plan to travel for some months and find a new country to live in, certainly in South America. I think my transformation couldnít be complete if I needed to go back in the same city I lived before, surrounded by the same people.

    The Rockstar class this year looks very promising. I feel very fortunate to have been chosen as a Rockstar, to be honest I still donít believe it. I felt a little bit self-conscious at first to be one of the few non-Americans and also non-native English speaker, but I can feel that even if I we have very different backgrounds we have also a lot of common points. This will be both the best summer and a turning point in my life.


    Body transformation reflexions:

    I'm still travelling this week, Iím in Tunisia since last Sunday, to do a survey of projects for my company. Since last Sunday I basically spent one day in a different city until 3 days ago, when a friend of mine came to visit the country with me for the rest of the week.

    I dreaded this week regarding the possibility to follow the diet and training program. Iíve been in a different hotel every night, and there were buffets for breakfast and dinner, so many temptations to deviate from the strict diet Iíve been following so far. At least, I donít have to eat with clients at lunch, which is better because Arabs have a taste for fatty foods, one could even say that obesity is celebrated in their culture.

    I needed to do long hours of work moreover, so you can imagine the logistics were hard, but so far everything has gone according to plan.

    Before coming I crammed my suitcase with tuna fish, my supplements and a lot of vegetables.
    I had the pleasure to see that there was a huge choice of salads without dressing at the restaurants. I could fill my plate every time with fennel, cucumber, red cabbage and peppers. The meat, though, was always cooked with too much oil so I stayed away from it, I ate tuna instead. The good thing with salad is that you can generally stuff yourself with it to the point where youíre not hungry at all anymore, and in the end you only ate 150 calories or so.

    In 2008 I read Unlimited Power by Tony Robbins, and I remember a paragraph that inspired me since then. Tony was overweight and he had a hard time staying away from unhealthy foods, his whole body and mind was reacting at the sight or smell of say, fried chicken. But trough NLP, he managed to switch totally these reactions to do the contrary: salivate at sight of salad and be disgusted at fatty foods. Now I tried his trick and never managed to have quite the same stunning results, but if I catch myself having a desire of unhealthy food, I just have to visualize me being fat and clumsy, and the desire disappear progressively. It seems there is some kind of truth in the following joke:
    ďI invented a new cutting edge diet: You can eat what you want, provided youíre surrounded by naked obese peopleĒ.

    Itís been one week now that I changed my diet to eat only vegetables and lean sources of protein, I feel a little bit more tired at night, but I think itís due more to my workload and my general lack of sleep than diet. Last Sunday was my cheat day but I didnít even take advantage of it, I just ate a little bit more complex carbs this day, along the principle of carb cycling: to have a higher carb day from time to time to keep the basal metabolism rate from dropping.

    I hate training in hotel gyms because they often lack of machines and weights. The gyms Iíve been to so far were no exception; they just had a treadmill, a set of dumbbells up to 30 pounds and one or two machines that combine pulldown, chest press and leg extension. With only this equipment I wasnít able to train at the same intensity than last week, I compensated for it by doing more sets when I could and by slowing the tempo of each repetition to increase intensity.
    I also made up for it by doing my cardio at a faster pace, now that my cardiovascular condition has improved I can sprint a lot faster, instead of taking advantage to have quieter cardio sessions I pushed myself even harder, to find myself really breathless at the end of the 20 minutes.

    A funny thing happened on Wednesday: I finished work late and the gym was closed when I got back at the hotel, I asked the manager if he could open the gym for me but he didnít want, in other circumstances I wouldnít have insisted but I was so determined to have my workout that I proposed to bribe him, and indeed he gave me the key.
    Since the beginning of this transformation, I realize that if you are highly motivated to do something, youíll find more options no matter what and the obstacles youíll find in your way are a lot less threatening.

    My weight has continued to decrease this week, along with my body fat percentage. The visual result is less noticeable than last week, and my muscles have a less ďfullerĒ aspect than last week. I donít think itís the sign that I lost muscle mass; I think it has more to do with my very low carb diet that depleted the glycogen in the muscle, hence their leaner aspect.

    Though I still have results Iím a little disappointed by my progression this week. With the lack of sleep, the poorly equipped gyms Iíve trained in and the absence of kitchen, I donít think I performed at my full level. Hopefully next week Iíll be back in my familiar setting and I intend to push myself even harder. Iím eager to retrieve my gym, my kitchen, 9 hours of sleep every night and hopefully the Sports Food supplements that should have arrived at my place.

  30. #30
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    Why do I imagine Nick Cannon announcing: "Project Rockstar: Bobby J, Dougie B, Ali A INTHE HAAAAAWSE! Droppin that new hit single this summer 2013 YAHUUUURD?!"

    Good luck to all of you, I hope you're excited for yacht week. That shit looks epic.

  31. #31
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    This week was the first that I was truly into the weighlifting. My injury had kept me from really diving in, but I’ve now discovered lots of substitution exercises and helpful tools (ex. lifting hooks – straps that wrap around your wrist with a hook attached to them to hold a barbell, so that you don’t have to grip as much and put strain on your wrists). Interestingly, I think that the moderation I’m having to exercise in order to prevent further injury is causing a healthy change in my attitude towards weightlifting. In the past I would push to just lift as much weight as possible, even if I couldn’t complete sets or had to use terrible form to do it. Since I’ve been using lighter weight to protect my injuries, I’ve started to realize that I can get an excellent workout that is challenging and leaves me sore for days without maxing out. This also keeps me using much better form. All in all I think I will see better results this way in addition to lifting in a safer, less injury-prone way.

    I also started the full supplement regimen including creatine, etc. I had already been taking protein as of week 2, and now I’m using the full suite of supplements. I must admit that I wonder how healthy it can really be to be shoving powders and pills into my body constantly throughout the day, but hey I won’t be doing this forever. And I’m very excited to see the results. I have taken creatine in the past and I know that I respond well to it, so I’m looking forward to seeing the result soon.
    Unfortunately I hit a snag on the fat loss this week. I was at 10.4% bodyfat down from 17% as of last week, and ending this week I’m at 11.4%. I spent two full days traveling this week and it was very difficult to eat properly. It’s amazing how just a meal or two can have such a marked impact in such a small amount of time. Fortunately this coming week it will be much easier to maintain a good diet, so I’m hoping to get under the 10% mark. I really want to get there. It’s also amazing to me that you can really see a visible difference between 10% bodyfat and 12% bodyfat. Really can’t wait to get under 10%.

    The diet remains tough to stick to, but I’m getting used to it. Most importantly I’m getting used to portion control. I hope to come out of this with a reduced need for sheer quantity that would of course be helpful throughout life. One problem I continue to have is eating too few carbs at times, or too little food period, and then feeling like I’m going to pass out. I need to balance things better.

    On alcohol, it’s been 3 weeks without a drop and I’m actually starting to not want alcohol even if I could drink it. I’m really enjoying always being clearheaded. I’m really enjoying being more focused on a fitness goal than on getting drunk and dealing with hangovers. Not drinking has actually saved me tons of time. When I’m out with friends and it’s no longer really worth being out, I simply go home whereas in the past I would have stayed out just because I was drinking with people. Then the next day I’m up and at em early and taking advantage of the day instead of recovering from a hangover at home. I’ve also had the big learning that I have literally 0% less fun at a bar or club when sober than when drunk. If I’m with fun people it simply doesn’t matter. The only thing I’ve been noticing is that I get tired sooner when sober – I’ll have to continue being aware of that to see if it’s a constant or just something from these past few weeks. Overall, I have to say I’m really a fan of not drinking. The one time I do really, really miss alcohol is when I go to very nice dinners and would really enjoy a glass of wine with the meal. Also I miss beer at certain times. But aside from that I’m doing fine and, as with the food quantity situation, I hope that in the future when I start drinking again I will just naturally want less alcohol when I do drink, which will be much better for me and paradoxically increase my enjoyment from drinking since I will truly appreciate each individual drink. I find it crazy that when I try to explain this to people they literally can’t imagine going even 2 weeks without drinking. I was this way too. It’s good to question it and now that I’m not part of that I’m pretty glad I pulled myself out of it for a while.

    Overall, my motivation continues to grow. I love being in the gym every day especially since I am usually able to get everything in under an hour. It makes it feel like a quick in and out thing that leaves me feeling great the rest of the day. I can see my muscles starting to respond and I can’t wait to see more. Measuring weight and bodyfat every day is creating a virtuous feedback loop. I’m stoked.

  32. #32
    Ali A Guest

    I started the week on a positive note with my body having gotten into the rhythm of training. I am also seeing a lot more toning in my body, which is great. My pecs look better than they ever have and my oblique’s are becoming more obvious. My mirror time is getting longer and longer which, to me, is a sign that change is now undeniable. Week 3 however has been a bit of a mixed bag for me.

    The positives first. I play a lot of football/soccer. I used to play between 1-3 times a week depending on how busy I am. Before Rockstar and the Sports food training, due to my hectic schedule, this was reduced to once a week. Since my acceptance, I hadn’t kicked a ball. That is, until Sunday when I had one of my community football tournaments. We usually have 2 a year and there is a lot of pride involved. My speed is one of my strengths and my bursts of pace always leaves my opponents behind me. But I often run out of gas and need to come off, as I am so out of breath. Having been doing cardio consistently for the last 3 weeks I was curious to see how this would play out. The answer: cardio wasn’t even an issue. At no point was I out of breathe and I pretty much played the entire tournament. The only time I came off was for the sake of it and not because I needed to – it was great. The problem however was that I had done a killer superset on my legs less than a week before and I was still pretty strained. The first few matches were ok but as we kept advancing I felt my muscles getting tighter and while I was mentally strong having been working out a lot in the last few weeks, I found the odd negative thoughts creeping in my head such as ‘how long will my muscles last before they cramp up’. I had to make sure I stretched as much as I could in between matches but there were often long waits. To add to this, in one of the matches I had the ball and a player from the opposing team make a late tackle on my knee – I think I was very lucky not to have broken my leg. Despite this painful injury, my worn out muscles and the odd negative thought, I found myself quickly dismissing all these ‘excuses’. No one seemed a threat to me and the more we won, the more I got hyped up. After an amazing team effort we ended up winning the entire tournament and beat all the top teams with ease. It was great but individually it was even more rewarding as I felt prepared mentally and physically. This brings me to the negatives…

    Due to all the powering through and the late tackle which fucked up my knee, I couldn’t walk for the following 2 days. Today is the start of week 4 and I am currently limping. Because of this, I have missed my cardio and have had to juggle exercises around (today is meant to the rest day but I will be doing the ab workout and extended cardio to try and make up for the last few days). This has kinda thrown me off track as I haven’t progressed over the past few days with my training. Hopefully I will be able to get back to speed.

    In regards to the overall diet, I want to get my body fat down as quickly as possible so I can tweak my diet to start packing on the pounds!!! I also hit a bit of a personal mental barrier the other day. I previously stopped eating most meat (beef, poultry etc.) due to personal and ethical reasons. I became a vegetarian 2 weeks before I got accepted onto Rockstar. To try and help with my diet and protein needs I am still eating fish (so am currently a pescetarian) but found myself getting a bit depressed and wondering just how long I can keep this up. Not knowing if I need to revert back to eating meat or if I can keep this fitness routine up with just eating fish or even no fish at all and becoming a full on vegetarian. It’s been tough and I need to get educated and re-evaluate my approach to all of this. It has definitely been a bit of a mental barrier.

    I have been taking my Sports Foods supplements so far and got the protein powder in the post the other day – it is one massive tub! I’m looking forward to getting back into training but the next 4 days will also be tough. I have my stag which I am heading to in about 8 hours so will be doing the exercises to the best of my ability in a hotel gym (which usually lack in quality equipment).

    In regards to the stag, as mentioned in my last post, I am curious to see how my diet and no drinking rule plays out. The week ahead will be interesting…I’ll report back!

  33. #33
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    "I'd rather be dead or a nobody, than alive and mediocre."


    Week 4

    After meeting an affiliate marketer at a friend's birthday last weekend, I started looking for more information on Mr M since I knew he was big into that. I found his blog, and wow, I have to say that Mr M is really inspiring. I had never read too much of his material before, but I spent several hours going through his entire blog. He has some great insight on life and leaving behind the corporate world to blaze your own trail and pursue your passions. I found my way to his blog at the perfect time as I continued to worry about leaving a good job with a fast track to senior management. After being on a plane that almost went down this past fall, I knew I didn't want to continue living a life that wasn't the one I wanted for myself. I didn't want to spend my late 20s working 60+ hours a week and going to business school another 30. So now, I'm playing with house money.

    My body has started to push back this week as the workouts continue to get more intense. We're doing triple drop-sets in almost every workout session now. In the first few weeks of the program, I was doing the stationary bike pre-workout and the treadmill post-workout for cardio. It started to take a toll on my legs, specifically my knee, and I'm now on the stationary bike pre and post-workout. Which kind of sucks because I burn about half the amount of calories on the stationary bike compared to the treadmill. I need to get back on the treadmill next week after my legs recover from the vicious workout this past week. Every time I get up or down from a chair I feel the burn in my thighs.

    I'm starting to see some really significant changes in my body. My abs are starting to get chiseled. My chest is filling in nice too, I really pushed it on chest day and it paid off. I've had trouble developing my chest since I fixed my posture a couple of years ago. So I clocked in at 13.5% body fat this morning. Down roughly 10% from where I started a month ago, which seems crazy. My metabolism has always worked very quickly, and I think a decade of cutting weight for wrestling has adapted my body to gaining and losing weight fast.

    The diet continues to be a non-issue. The biggest obstacle is working the diet around my work travel schedule. The next 5 days will be a real test as I travel to Toronto for a convention. Since it was a last second deal, I guess I was lucky to get a hotel room and the one I did get doesn't have a kitchenette. So, I'm not quite sure what I'm going to do yet. This will be interesting. Fortunately, there is a gym right across the street from my hotel, so that should make things a bit easier. My boss is supposed to be at the convention, so that should be a fun conversation.

    For my cheat meal this past week I had an all beef hot dog I had been dreaming about and a slice of pepperoni pizza. Maybe I went a little too big, but damn it was good. Since I'll be out of town this week on Sunday I'm going to go to a nice restaurant for my cheat meal. I'll probably either have some sort of pasta or a rack of ribs (my roommate brought some home last night that smelled amazing). Sugar free red bulls seem to get me through the times when I'm feeling a bit on edge.

    For the last 8 years I had always just kind of done enough to get by as being in shape. Which meant I paid about no attention to my diet, basically ate whatever I wanted, and didn't really track what I was doing in the gym. Now that I'm measuring these things and taking a more scientific approach, I'm really starting to see amazing results. I feel more masculine and am starting to get more looks out in public. I think that 8-9% body fat is a realistic goal for me now. I had never really thought about the difference that 5-8% body fat makes in the way your physique looks. It's huge though, especially when it comes to 10 game and having those high quality women in your life on a consistant basis. It's not everything, but it's one of those components that helps make everything else easier. It's absurd to think that the true 10s (playmates, actresses, cover models) are not putting in the same time and sacrifice into their bodies.

    Life is pretty crazy right now. The material things I once so coveted are starting to slowly disappear from my house as I sell them off in preparation to leave Canada for good. As I mentioned I've kind of been on a Mr M binge, and I just got done reading his 'classic posts'. The articles he wrote on social circle really resonated with me and got me thinking about how I used to navigate through my social circles in my late teens and early twenties. I was a natural social connector and one of the more successful ones in all of my social trees. I used to give so much value to people and didn't expect anything in return. So much so, that people don't believe that I am introverted (INFJs are often mistaken for extroverts). After a relationship ended badly and blew up my biggest and most important social circle, it was like I shut off. I was hurt and played the victim card to everyone. I stopped doing part of what made me so awesome. Instead, I started taking value and put up fences everywhere so I wouldn't get hurt again. After a year of soul-searching and growing in a new country, I know it's time to fully open myself back up to the world even if that means I do get hurt again someday. That's part of life, and you have to take risks. I actually had a dream last night about that girl and my friend she left me for, and in the dream I apologized to them for acting so weird and hateful towards them for so long. Not from a place of supplication or weakness, but from a place of strength and knowing that I fucked up. Seeing the look of happiness and relief on her face made me feel the natural warmth I had had for people for so long. And waking up, it made me realize that this path that I'm going down is the right one.

  34. #34
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    WEEK 4
    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.

    Progress has been slower this week – I’m concerned it’ll come increasingly slow over the next 8 weeks. Improvements and gains will come harder, it seems to me, but I’m ready to put in the effort.
    This week I got upped to a 2000 calorie diet from 1700 calories – dropping too much weight too fast and the concern is I was losing muscle – I think the 40 minutes of intense cardio didn’t help in that regard. I’ve cut it down to moderate cardio after learning bodybuilders often don’t do hardly any cardio – Arnold for example apparently did none! Still got about 10 lbs of fat to lose though, and only 55 days to do it! And ideally gain about 10-15+ pounds muscle – I don’t think that’s going to happen by early this summer unfortunately. But just the fat loss will be a huge improvement. It’s going to be close, reaching my body fat goal in these 84 days, but I honestly don’t know what I can do more I’m eating 79% protein, 8% fat, 13% carbs and lifting about as hard as I can – most sets to failure, to build more muscle.
    I’m trusting the guys at SportsFood to help get me in the best shape possible, and it seems like the plan is working. I seriously wish I had started this several months ago though and come into the program in significantly better shape.
    Avoid bad foods has become pretty routine – passing by crap food at work resisting temptation to even look, ect. Even skipped cheating on the cheat day the past couple weeks. I am looking forward to a more moderate diet though at the end of this fitness transformation (which btw won’t end at 84 days, but probably 180-365 days from now where I’m at a good balance of fitness and diet and time).
    I’ve been getting massages every couple of days – helps with the soreness and muscle recovery – I find it helps best when done immediately after working out. It adds an extra hour on and $60 plus tip, but if you can afford it, I highly recommend it. It prevents me from walking around like a 60 year old man around these college-age girls.
    Logistically, I have it pretty easy I have my mornings off and work in the afternoon till the evening. Gets pretty tiring and repetitive, but honestly I have no idea the other Rockstars who travel constantly and work 80 hours a week are able to do it. I have the luxury of working less as needed (less money though). These are clearly guys with intense focus and drive to succeed. Can't wait to meet all of them.
    As far as game goes, I listened to a few audio interview series – the one on gaming without alcohol I found fascinating mainly cause I’ve never done it before– really looking forward to trying it out this weekend and during Project Rockstar. Also I listened to a few of the earlier ones recorded a few years ago – it’s amazing how the nuances of game has progressed, not just the terminology, but the concept of “negs” just doesn’t quite register right compared to playfully teasing. I went out once last week, and I can tell my cold approach game is nowhere where it needs to be. Basically its about at a 3/10. I’ve relied on a social circle with a big draw for the town I live in, but 8 weeks from now, that disappears, possibly permanently, from my life. I can’t wait for the challenge.

  35. #35
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    Week 4 was awesome. I got under 10% bodyfat for the first time, actually as low as 8.6%. And I can absolutely tell the difference – my face looks slimmer, my body feels trimmer, and a ton of people have been commenting that I’ve obviously lost weight. It feels great. This was especially nice since in Week 3 I had some trouble keeping my bodyfat on track as I was traveling and had a hard time following proper diet. It’s really impressive how just a few days on the right track will show in your weight and bodyfat measurements. Conversely, just a few days on the wrong track will also show up – it’s a fine line! Keeping the proper balance day in day out definitely takes a lot of discipline.

    I’m also starting to really see the difference in muscle tone. For the first time since before I injured my wrist last year, my biceps look respectable. My chest and shoulders are getting to a decent size again. When I’m working out, things just look a bit more toned and full. Random veins are popping up in places where I don’t normally have them. I’m realizing how important low bodyfat is to the equation – I’ve had significant muscle mass before, but with a relatively high bodyfat percentage as well, and it just didn’t look all that good. I have less muscle mass right now than I have had in the past, but I look better than I did before because my bodyfat is lower. It’s interesting to start having these insights by virtue of having a great workout program to follow.

    At the same time, I’m completely obsessed with being in the gym every day. It’s a sort of addiction for sure. I love getting in there, banging out a workout as quickly as possible, and leaving feeling great about myself and on my way to being sore. Although it’s a big time commitment, it feels good putting in the work and seeing the results.
    Not drinking continues to be a non-issue. I’m now completely converted to sobriety, at least for now. It’s crazy that it used to be unimaginable to me to go to things like bars, clubs, concerts, or parties without drinking – how would I have fun without alcohol? It turns out that I have 0% less fun at social events when I’m sober. It’s still weird explaining that I don’t drink, but people actually get used to it pretty quickly and stop harassing you about it. The only issue I deal with is that I seem to notice my tiredness sooner when I’m not drunk to mask it. So my choices are either just go home and to bed when I get tired, or drink a lot of red bull. It’s not really that big an adjustment to have to make, so I’m not too worried about it.

    Back to fitness, I believe my next stage will need to be to modify my eating. Now that I’m in the right bodyfat range, I think I’m going to have to double or more the amount of protein I eat to start supporting serious muscle growth. Eating properly has been and I think will likely continue to be one of my biggest challenges. Especially carbs. Some days I go an entire day without really thinking about food and at the end of the day I’ll realize I ate almost no carbs and I feel fine. Other days, I’ll get insane cravings for a tortilla or a piece of toast or something, and it’s very difficult to deal with these cravings especially when I’m traveling and can’t easily access high-quality carbs like brown rice to satisfy the craving. Luckily I won’t be traveling for a little while starting soon, so it will be easier during that period to keep eating correctly. I’m encouraged that I’ve gotten to where I am despite the challenges – even though I may fluctuate above my target of 10% bodyfat periodically, I know I will fix it again within a few days.

    Overall I’m extremely encouraged and really excited to keep going down the right path on this.

  36. #36
    Ali A Guest

    Week 4 has been tough for me. Our official starting day for the week is Wednesday and early Thursday morning at the start of week 4, I had to fly to Prague for a friends stag. Leading up to it was interesting as I was getting some initial pressures of ‘taking a few days off’ and drinking etc. That all came to a quick stop when it was made clear that there was no way I was going to drink. From then on there were no more attempted guilt trips. When we got there, it was a little harder to be around all the drinking. At one point I recall thinking that I could have one drink but fortunately I came to my senses almost immediately and didn’t touch a drop. For the rest of the trip avoiding alcohol was pretty easy.

    The shitty part was the fact that we had a hotel in the middle of nowhere and were staying opposite a place that looked like the filming location for the movie ‘hostel’!! Using the limited gym facilities and keeping up with my diet was pretty hard but I did pretty well – whether it was trying to running up and down 7 flights of stairs in the hotel for 20 minutes at a time or making use of the crappy cable crossover machine. I did have some luggage issues at the airport (I think they thought I was smuggling drugs as I had a few clothes and the rest were filled up with supplements and protein powder). When I got my luggage it had clearly been ripped apart ☹ now I need to get a new suitcase for Rockstar!!

    The workouts have been pretty good for the most part. I have been working on losing my body fat and have maintained by weight but we are now past 4 weeks in – so at the start of week 5 I will be upping my calories to hopefully pack on some mass. To make sure I also lose my body fat I need to increase the intensity of my cardio. I will keep a close eye on how this plays out. I also need to make sure my macro nutrition ratio is as close as possible as I am adding in complex carbs but need to make sure I do not add in too much.

    For the weight training itself – had a bit of a depressing run. I injured my shoulder during the shoulder workout sessions and probably did even more damage when doing dumbbell bench press for my chest. My rotator cuff has been hurting like a bitch during certain movements (not all of them) so I’ve had a slight worry that my progress will be hindered – but I have been icing it and taking it easy as much as I can. It def feels a little better and I need to make sure I am careful. If I try and push through I could do some even more damage and that will result in no more workouts at all – which will be a serious bitch!

    The supplements I have been taking are great. I am making sure I take them as recommended throughout the day. I have had to join a new gym as my current membership ran out and they want a ridiculous amount more for just 2 more months. This new gym is much cheaper but so far away! So I need to figure out the logistics.

    Day to day life is pretty hectic as it is pretty much work, eat, gym. Because of this I am getting very little sleep (which I know is not a good thing as im also reading that the sleep part plays a major role in the success of all this). Nonetheless I am finding more determination in small areas of my life. I’m also listening to people talk (mainly fatter people) about how they can’t lose weight, or they can’t stop eating etc etc. and all I think of is ‘stop making excuses’. I’m definitely no saint and still find myself making excuses sometimes but I’m finding that I am catching myself at them and pushing through where possible – whether that is another rep or another lap around the block. I’m hoping week 5 starts to show me some even better results in terms of getting my weight back whilst losing body fat. Yes, it will be hard. But it is achievable.

  37. #37
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    Week 4

    I found out this week that I should actually push more to my limits. Meaning instead of doing, for example 30 pound of butterfly, I could actually do 40 pound of it. I just have to push myself more to my limit; otherwise I might not see the results that I want.

    I also find out that even though I have stomach valve problem, I could actually compensate that by not eating one hour before the Abs workout. So now I had been doing the Abs workout more intensively. This week, I actually feel my abdomen was CRAMPING after the Abs workout. It almost feels like my abdomen was having a tonic-clonic seizure. But fortunately it subsides in 2-3 mins. I actually love the Abs workout now because I believe the weight gainer that I am using deposited some fat to my abdomen. SoÖ Another motivation for the Abs workout lol
    Another thing I am concerning is my tattoos both on my forearm and my deltoid. I wonder if I do get bigger, will it be stretch and look ugly?? Hmm, I am sure it will get stretch, but as long as it still looks ok, I might just do some touch up on the ink, hopefully.

    My diet still consist mostly White Chick breast with brown rice, sometime I will get white fish filet, sometimes lean steak. Occasionally diet 7-up, but mostly I drink water. I eat around 5 times per day this week.
    This week I weigh 134 pounds with 10.6% BF. And I always say that my final goal for the 12 weeks training is to reach 140 pounds

    Some supplement is too big to swallow, I actually have a hard time to swallow, especially the big Creatine from AMP GNC. One days I went out shopping at Walgreen and saw that they are selling the pill cutter. I thought that was a brilliant idea. So I purchase one and since I been cutting all the big pill in to 2-4 pieces. I personally believe not only it help taking the big pills, but it also help absorption.
    Another interesting thing is that I found out that sometime my weight fluctuate up and down alittle bit. Then I took a look at the Excel Tracker example that Sterling provided at beginning of the program. Guess what I found. Sometimes, his weights also fluctuate up and down occasionally. I suspect if itís partial water weight. I need to do further research on that.

    I have some friends in my work place who also into menís fitness and they saw me eating healthier and drinking protein shake. They were very supportive of my transformation. There is one guy who weight 170 pounds and told me that he used to weight only 119 pound just like me. But now, years later, he is in great shape. Again, very inspirational to see a real life example. He gave me his ideas about how to work-out, but itís basically the same concept like what Sportsfoodís workout regiment provided (except sportsfoodís program is more detailed about using what specific machineÖetc)

    I also saw a clip on youtube about Michael Jordan. Guess what, he used to be very very thin, especially in high school, but even in NBA (before 1991) he is still very thin considering he is about 6 foot 4 (If my memory was correct), but after the real PHYSICAL play and push-around by Detroit Piston. He went out and get a Fitness trainer and the result is amazing. He looks obviously bigger and stronger now.
    Speaking of NBA, there is one time I ask a few girl what their ideal man like, and a lot of them told me ďLebron JamesĒ!! I am sure. He is just amazing. Muscle everywhere. He just look like he can protect his girl. Hopefully I can get that physic one day

  38. #38
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    Week 4

    I listened to several more of the Love Systems interview series (IVS) recordings this past week. I also purchased a book entitled Psycho Cybernetics that was recommended in the Introduction to Inner Game IVS. I have consumed materials such as these in the past but now I am not just reading and listening to the recording but fully immersing myself in the content, taking notes, and creating measurable goals and action items.

    One program that I highly recommend is the Deliberate Creation Instant Self Hypnosis by Dr. Robert Anthony. This has made a huge impact on my performance and is a good alternative to using positive affirmations. I have been a firm believer in the power of the subconscious mind and believe we already have the answers within ourselves but hold ourselves back based on the limiting beliefs of our self-image and existing reference experiences. I believe all of us have been victims to our own self-sabotage either through passivity or overtly making the wrong moves.

    I notice that my inner game and self-image is changing for the better and I am starting to feel the effects of momentum and increasing abundance in my life. Some of this is just because I am part of PR. Naturally all of the Rockstars should feel proud because we were selected for the program. Merely being selected means that several other people saw potential in us. I also feel a sense of belonging to a greater cause. I feel that most, if not all, of us in the Rockstar community want to better ourselves but those around us. I certainly want to make a positive impact on the world and feel like PR can serve as a catalyst.

    I have had the goal of being a life coach since I was a young boy. I grew up learning from motivational authors like Tony Robbins and wanted to be just like them. That goal (or a ďfuture realityĒ as I choose to view it) had seemed like something I was destined to achieve in my 40s or beyond until I began my transformation in 2009. In that year I made a conscious decision to get more out of life and accomplish my Future Realities (FR) sooner. I knew that I would not reach these FRs anytime soon by climbing a corporate ladder. I also knew that I would have to forego the relative security of a traditional career and assume a great deal of risk. This was (and is) scary but knowing that the worst that could happen is that I could default into a lower stress day job and continue to focus on my extracurricular interests.

    As a result of my reflections this past week I decided to get my skydiving license and take a seven week improv course. I have also tried to work on banter in my daily interactions. I normally donít care to make small talk with people that I have no interest in getting to know. However, banter will be a huge part of sets in Rockstar and I need to work on maintaining conversations even when I have no interest in the subject matter or the person I am conversing with.

    Sports Food Transformation:

    This week I reduced my carbs even more while maintaining the same protein intake for a total daily caloric intake of 3,000 calories.

    I lost nearly two pounds in the past week and see more definition in my face, neck, and obliques. My strength continues to increase tremendously in every exercise. I like that Gethin mixes up the exercises for us quite often. I am still sore from the first round of weighted ab exercises and a leg new leg workout that I executed several days ago. The higher volume is definitely shocking my body and I am toning but I havenít seen any gains in muscle mass. I believe part of the reason is the reduced caloric intake and elimination of fats. I believe that once I resume a normal diet for gaining mass I will see the gains.

    I joined 24 Hour Fitness this past week and have enjoyed the facilities but the gym is so crowded that I have to work out at select times, which has interrupted my sleep patterns. On a few nights I was unable to sleep until 7:00 AM, which really caused a ripple effect in my schedule. I am back on a normal schedule now but need to find a better solution to working out late at night or early in the morning.

  39. #39
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    Week 4

    I got back to France after a whole week in Tunisia. Iíve been on vacation this whole week, which is great because it allowed me to organize my life around fitness, namely train insanely, rest and cook without any work-related pressure.
    However I got some obstacles on my way.

    I caught a cold last Monday, I woke up with a sore throat and I was sick until yesterday. I think the cause was general tiredness after my very taxing week in Tunisia. If it happened to me some years ago, I would have concluded that the reason was overtraining and would have reduced the intensity of my workouts. You will find a lot of articles on bodybuilding sites about overtraining, how it can be caused by a lack of sleep, bad nutrition and too elevated a volume of training. While all this is true, I think for my part that your body can actually endure a lot more than you think, and it would ill-advised to reduce intensity at the first symptom of what could be mistaken for overtraining, as long as you eat well and get a decent amount of sleep every night.
    Therefore I think itís too early to speak about overtraining, because weíve been only 1 month in the program. If training intensity-related overtraining occurs in my transformation, I expect it way later, perhaps during the two last weeks.

    Since Monday also, I got a pain in my lower leg muscles when I run, so I had to quit running for my cardio and switch to rope jumping (which doesnít produce the same pain and is still very effective) and elliptical bike. I hope the pain will disappear rapidly so that I can continue to run. Running is definitely the best choice for cardio in terms of calories burned.

    Otherwise I had a very effective week. The workout are a lot more intense, with drop sets and partial reps. The first SF abs workout got my abs in pain for two days afterwards, it was painful to even laugh.
    The videos of Kris Gethin motivate me a lot, I especially remember the one from last week about leg training with high reps. He said that in order to motivate himself, he like to think that a member of his family would die if he donít complete his set. Now it may sound silly when you watch comfortably the video in your couch, but when I actually made these 85-reps leg press sets later in the day, I totally understood what he meant. The pain was unbearable, you have to fight against your mind that wants to cut the set short, after all why a sane human being would make himself suffer on purpose? But as Arnold Schwarzenegger said in Pumping Iron, itís the last reps that you make, well past over the pain threshold, that separate the champions from the guys that get only a certain amount of success.

    I can see the results of the training and diet in my body to the naked eye, from one week to the other.
    I lost a lot of fat tissue around my abs, I can now see them without even flexing them. I still store a big amount of fat in my lower back and chest, which is rather unusual for a man, but it has been that way since Iím a kid. I already know that this fat will be the most difficult to shed, but Iím confident that with the low carb/high protein diet I follow Iím going to get rid of it no matter what. Some people talk about ďstubborn fatĒ or ďfat you cannot lose with exerciseĒ; I prefer to think itís either what lazy people tell to comfort themselves, or an invention of liposuction clinics owners.

    I calculated that I eat approximately 1000 calories less than what my body needs every day, that should translate into a 2 pound loss of fat every week. My weight has remained almost constant since last week though, so if Iím right it means that Iím building muscle while shedding fat at the same time, which is great.

    My scale continues to give me lower bodyfat measurements since the beginning, though Iím afraid the absolute value of body fat it measures might not be exact. Iím planning to get a body fat caliper to get a value from another method, especially when Iíll be at still lower body fat levels.

    Even with the aforementioned obstacles, this has been an overall great week of training, and Iím eager to begin next week with the good momentum I built.

  40. #40
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    Week 4- Entry

    Week 4-

    Week 4 was pretty good. I had to travel to LA again for a business trip. It was a 3 days trip, so I had to make sure Iím preparing all my meals for the week, and taking some extra food incase I need to stay longer. After last week trip, this week was far easier and I knew exactly what I needed for the trip. It took me less time to organize everything, and I even bought a bigger cool bag to restore all the food while Iím traveling. I was able to eat 6-7 meals a day, but sometimes I had to eat my food cold which wasnít much fun. But at the end of the day I was happy with my accomplishments, and the fact that I prove myself of doing something that not so long ago thought would be impossible. The trip went pretty good and I took care of all the things I had to do. I went to work out at my friendís gym in the LA area, so I wonít miss a workout, and continue with my consistency.

    Working out getting more and more intense, and the leg workout this week really got me sore. Doing 85 reps on the leg press really push me to failure. It didnít feel good through the work out, but when I accomplished the workout it felt amazing. The next 2 days my legs were really sore. I do enjoy the drop sets a lot, and I feel they really pushing the muscles. I enjoy every second at the gym, and really push myself with every workout. I find some motivationís videos on YouTube to watch before Iíll leave to the gym to increase my motivation level. I have been really consistent with the cardio and the workouts, and so far has never missed even one. It is really fun to look at the calendar and see the time pass by, and realize that itís already been one month since we start the transformation. This progress become like a big part of my life, and I canít wait for the summer to be here.

    Overall Iím pretty happy with the progress I made. I started at almost 11% body fat, and now Iím around 7.5%-8%. I defiantly see a great change in my body definition, and enjoy looking at the mirror to see and find muscles that I have never noticed before. I lost about 4-5 pounds of fat overall, which Iím looking to gain back during the transformation. My eating habits are pretty good, and I feel it become easier and easier as time pass by.

    I hope that everyone are enjoying the progress as I do. Have an amazing week!

  41. #41
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    Week 4

    A lot of stuff has happened this week. For one, I have decided to start interviewing with other firms and corporations to give myself some options when I come back from Rockstar. I know that I will learn a great deal with respect to business during the voyage, but I figured that I may as well explore my options a bit before heading out. I make it clear to everyone that I do not want to start until the fall, and so far, everyone has been very accommodating. I have decided, however, that I do not want to work for a big law firm anymore. That is quite a miserable job; if you donít believe me, check the recent Forbes article that listed the most unhappy employees in America. Big law associates topped the list. Whatís even more impressive about that ranking is the survey takes into consideration compensation. So, despite earning a fairly reasonable salary, associates are still relatively depressed with the work and the environment. Enough said. For you wannabe lawyers out there, consider this carefully.

    The workouts this week have been really good again, though I crushed my calves and my triceps. They were beyond sore. It was actually quite painful, but this is certainly a good thing (I think). Iím quite sure that the culprit is the triple drop set exercises. I pushed myself really hard this week and did a number on my muscles. Iím pleased with my effort, though my shoulder was acting up again. The day after I did my tricep exercises, I woke up with some throbbing pain in my left shoulder. I took some Advil and it seems to have gotten better, but I know that I have to be more mindful when I push myself.

    As I said in my first or second post, my abdominals have always been a problematic area. My stomach is pretty flat right now, but my abs are still not popping through. I worry that despite the routine and the diet, I may not achieve a rippling six pack, but I still have eight weeks to go. In the right light, my abs look decent, but they are still not the Ryan Reynolds superstar eight pack. I really look forward to abdominal workout days now because I want to see what I can accomplish. Even though I did P90x before, I feel like this routine is better because it incorporates more variation which helps to shock the abdominals. Iím cautiously optimistic that I can get some good results, and even if I donít have an ideal stomach worthy of GQ magazine, I can hopefully at least achieve a personal best.

    I have been eating a ton of carryout salads this week only because I have been extremely busy. I also bought a bunch of almonds and pistachios which have been an awesome snack. They have a lot of protein and are really good too. In addition, I have been snacking on hummus and carrots. These are easy to eat and require no preparation time.

    We are now only two months away before liftoff. As June approaches, I feel like my workouts get easier in a way because Iím more and more excited. This year has had some ups and downs so far, but Iím beyond pumped for the next few months. A lot of changes are going down, and while I was really nervous before, now Iím filled with a ton of enthusiasm. And still a little nervousness, but I assume that will never completely go away .

    Thatís about it from me this weekÖ See you guys next week.

  42. #42
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    Iím on the juice! I got home to Canada and discovered two big boxes of Sports Food supplements in my house. Iím really excited because I didnít make as much progress as I had hoped for in Cancun, but I know the supplements are going to kick things into gear for me. To make an extreme transformation in your body requires three key components Ė fitness, diet, and supplementation. I feel like Iíve got the first two dialed but Iíve been missing out on one third of the puzzle. Now is a great opportunity to put all of the pieces together and really build a great physique.

    Letís take a look at some of the supplements Sports Food has provided me with:

    Tribulus Ė The active compounds in this herb are called saponins, and one of the saponins best known in this herb is Protodioscin. If you do the research youíll find studies that indicate that this stuff can result in an increase in free testosterone of about 40% (check out the study called ďTribestan Effect on the Concentration of Some Hormones in Serum of Healthy SubjectsĒ by Milanov). Essentially itís the natural alternative to steroids. The great thing about the Sports Food product is that it specifically has a high Protodioscin content and 95% potency compared to the 45% potency that seems to be the standard for other companies. This is good stuff. Iím just getting started on it but Iíll let you guys know what kind of results I have in a future post. Check out the product here: Amazon.com: 2x Tribulus Terrestris 1000mg X 90 Capsules, 95% Steroidal Saponins, 80% Protodioscin: Health & Personal Care

    Creatine Ė All of you guys probably know about creatine supplements. I think a lot of guys mistakenly believe that creatine simply increases water weight and is not really a proper bodybuilding supplement. The truth is that creatine in itself is highly anabolic to muscle. Hereís the lowdown from my research - when cellular creatine storage is increased it brings with it water and supporting nutrients, like amino acids and glycogen. When a cell is volumized like this, the outer cell wall initiates a survival response that results in a thickening of the cell wall and presto! we have muscle growth through increased cell mass. The water the creatine pulls into the body is intracellular, not outside of the muscle cells, so anyone who is blaming their smooth appearance on creatine needs to cut down on the sugar intake - itís fat that causes that appearance. Of course, creatine also usually results in an increase in anaerobic weight and work load capacity of about 10% (a guy who normally benches 200 lbs for 6 reps will commonly be able to do 220 lbs for the same number of reps after a few weeks on creatine). This 10% increase in work-load capacity translates into a 10% increase in muscle fiber innervation and triggers growth.
    The Sports Food brand weíre using, which is a creatine ethyl ester and nearly 100% orally active (creatine monohydrate is only about 30% orally active in the best of environments), is top notch: Amazon.com: Creatine Ethyl Ester (CEE) - 500g (1.1lbs), Fast Absorption, Anabolic Growth: Health & Personal Care

    Branch Chain Amino Acids Ė BCAAís make up the predominance of lean muscle tissue. Several studies have validated the fact that an increase in BCAAís through supplemental means has a correlating decrease in muscle tissue wasting. They say BCAAís stores within working muscles can be catabolized as a result of training induced muscle damage (which is something Iím becoming an expert on Ė god Iím sore right now). So itís preventative supplementation on one side and an increase in lean mass tissue for your efforts on the other. The bottom line for me is that this stuff improves lean mass retention during calorie restricted periods. Iím going to be using lots of this. Amazon.com: BCAA (Branched Chain Amino Acids) 1000mg x 180 tablets, Supports Anabolic Growth: Health & Personal Care

    In addition to these three products, the guys at Sports Food have sent us a ton of other products including Whey Protein Isolate, Green Tea Extract, Pre-workout Powder, Glutamine, and their new Fat Burner product, which I will detail in a future post. Of course, they have also set up this entire workout routine, providing videos on how to do the exercises, and giving us tools to track our progress.

    They have really gone out of their way to help us succeed with this (providing all of this for free) and I am extremely grateful. Honestly, I didnít even know you could order a handheld device to measure your bodyfat until they told me about it. Iím learning new tips and tricks all the time from the Sports Food Team and from the other Rockstars journal posts here; this has been a very positive experience for me. Iím looking forward to meeting up with all these guys this summer.

    In terms of progress, I have to admit that Cancun seems to have slowed me down a bit. My weight and bodyfat only decreased slightly during my stay there. I canít say for sure that it was because I was on vacation and eating at restaurants, truthfully it just could have been my bodyís time to plateau. I will say this, it was good for my mental state Ė sometimes you need to hit the reset button and get away from everything for a week.

    Overall, Iíve lost fifteen pounds in four weeks, dropping from a starting weight of 210 lbs down to my current weight of 195 lbs, so Iím definitely not complaining. If you catch me in the right lighting it almost looks like I have abs. Almost.

    Being back at home now is great. I was struggling to get below 200 lbs in Cancun, but here at home I can really focus on dieting properly and the weight is starting to come off quickly again. Iím really excited to see the difference the supplements will make. Iíve only been on them a few days and my physique already looks better Ė more muscle, less fat. Itís looking like Iíll see some good progress during this next week. In the words of Usain Bolt ďFor me, I'm focused on what I want to do. I know what I need to do to be a champion, so I'm working on it.Ē

  43. #43
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    Week 4

    Iím on the juice! I got home to Canada and discovered two big boxes of Sports Food supplements in my house. Iím really excited because I didnít make as much progress as I had hoped for in Cancun, but I know the supplements are going to kick things into gear for me. To make an extreme transformation in your body requires three key components Ė fitness, diet, and supplementation. I feel like Iíve got the first two dialed but Iíve been missing out on one third of the puzzle. Now is a great opportunity to put all of the pieces together and really build a great physique.

    Letís take a look at some of the supplements Sports Food has provided me with:

    Tribulus Ė The active compounds in this herb are called saponins, and one of the saponins best known in this herb is Protodioscin. If you do the research youíll find studies that indicate that this stuff can result in an increase in free testosterone of about 40% (check out the study called ďTribestan Effect on the Concentration of Some Hormones in Serum of Healthy SubjectsĒ by Milanov). Essentially itís the natural alternative to steroids. The great thing about the Sports Food product is that it specifically has a high Protodioscin content and 95% potency compared to the 45% potency that seems to be the standard for other companies. This is good stuff. Iím just getting started on it but Iíll let you guys know what kind of results I have in a future post.

    Creatine Ė All of you guys probably know about creatine supplements. I think a lot of guys mistakenly believe that creatine simply increases water weight and is not really a proper bodybuilding supplement. The truth is that creatine in itself is highly anabolic to muscle. Hereís the lowdown from my research - when cellular creatine storage is increased it brings with it water and supporting nutrients, like amino acids and glycogen. When a cell is volumized like this, the outer cell wall initiates a survival response that results in a thickening of the cell wall and presto! we have muscle growth through increased cell mass. The water the creatine pulls into the body is intracellular, not outside of the muscle cells, so anyone who is blaming their smooth appearance on creatine needs to cut down on the sugar intake - itís fat that causes that appearance. Of course, creatine also usually results in an increase in anaerobic weight and work load capacity of about 10% (a guy who normally benches 200 lbs for 6 reps will commonly be able to do 220 lbs for the same number of reps after a few weeks on creatine). This 10% increase in work-load capacity translates into a 10% increase in muscle fiber innervation and triggers growth.
    The Sports Food brand weíre using, which is a creatine ethyl ester and nearly 100% orally active (creatine monohydrate is only about 30% orally active in the best of environments), is top notch.

    Branch Chain Amino Acids Ė BCAAís make up the predominance of lean muscle tissue. Several studies have validated the fact that an increase in BCAAís through supplemental means has a correlating decrease in muscle tissue wasting. They say BCAAís stores within working muscles can be catabolized as a result of training induced muscle damage (which is something Iím becoming an expert on Ė god Iím sore right now). So itís preventative supplementation on one side and an increase in lean mass tissue for your efforts on the other. The bottom line for me is that this stuff improves lean mass retention during calorie restricted periods. Iím going to be using lots of this.

    In addition to these three products, the guys at Sports Food have sent us a ton of other products including Whey Protein Isolate, Green Tea Extract, Pre-workout Powder, Glutamine, and their new Fat Burner product, which I will detail in a future post. Of course, they have also set up this entire workout routine, providing videos on how to do the exercises, and giving us tools to track our progress.

    They have really gone out of their way to help us succeed with this (providing all of this for free) and I am extremely grateful. Honestly, I didnít even know you could order a handheld device to measure your bodyfat until they told me about it. Iím learning new tips and tricks all the time from the Sports Food Team and from the other Rockstars journal posts here; this has been a very positive experience for me. Iím looking forward to meeting up with all these guys this summer.

    In terms of progress, I have to admit that Cancun seems to have slowed me down a bit. My weight and bodyfat only decreased slightly during my stay there. I canít say for sure that it was because I was on vacation and eating at restaurants, truthfully it just could have been my bodyís time to plateau. I will say this, it was good for my mental state Ė sometimes you need to hit the reset button and get away from everything for a week.

    Overall, Iíve lost fifteen pounds in four weeks, dropping from a starting weight of 210 lbs down to my current weight of 195 lbs, so Iím definitely not complaining. If you catch me in the right lighting it almost looks like I have abs. Almost.

    Being back at home now is great. I was struggling to get below 200 lbs in Cancun, but here at home I can really focus on dieting properly and the weight is starting to come off quickly again. Iím really excited to see the difference the supplements will make. Iíve only been on them a few days and my physique already looks better Ė more muscle, less fat. Itís looking like Iíll see some good progress during this next week. In the words of Usain Bolt ďFor me, I'm focused on what I want to do. I know what I need to do to be a champion, so I'm working on it.Ē

  44. #44
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    Week 5

    ďGood is the enemy of great.Ē Ė Jim Collins

    I think about this quote often, because it strikes me as being so profoundly true. Weíve finished the fifth week of the Sports Food program, and right now Iím close to where I was a few years ago when I attempted a three month fitness transformation challenge. The difference this time around? Iíve achieved a better result in just 5 weeksí time than I did in 12 weeks when I attempted the change on my own.

    A large part of the success Iíve had this far is because of the amount of volume weíre doing in the gym. Iíve always been a proponent of the ďless is moreĒ philosophy when it comes to fitness, but Iím seriously reconsidering this, as it seems like two hours of concentrated effort in the gym daily is starting to pay some serious dividends . In total Iíve lost 18 pounds in 5 weeks, and my body fat percentage is hovering around 13%.

    In other words, Iím good Ė but Iím not great. When I look in the mirror there is a sense of satisfaction at what Iíve achieved so far. It would be easy to stop here; I look better than I have in a long time and I feel like things are starting to really come together. And by ďthingsĒ I mean abs.

    And yet I know there is so much farther I can take this to get a really great physique. Good is the enemy of great.

    One of the big differences in this transformation is that Iím tracking everything Ė weight, body fat, calories eaten, exercises completed etc.

    ďYou can only manage what you can measure.Ē Ė Peter Drucker.

    If anyone reading this decides to try something like this, please do it properly Ė get a digital scale, get a body fat analyzer, track your calories, track your exercise. If nothing else that will give you some baseline data for how your body responds to certain stimuli.

    The best bodybuilders out there have learned how their bodies respond under certain conditions and they understand the process of going from 15% body fat down to 5% body fat. Likewise, the best athletes know how they need to train and diet to get faster times and improved results. You can bet they meticulously track everything they do. At least the guys who are great do.

    I remember reading about an athlete named Dave Scott who won the Hawaii Ironman Triathlon 6 times. This guy knew how his body worked and knew that he performed best on a high carbohydrate, low-fat diet, so he would literally rinse his cottage cheese to remove the excess fat from it before he ate it. Rinsing his cottage cheese was simply one more small step that he believed would make him that much better, one more small step added to all the other small steps to create a consistent program of super discipline that led to greatness.

    Tracking what you do and remaining disciplined is important. Itís the same with game. You might not be able to control what response women will give you, but you can control how many approaches you do, how many times you physically escalate when youíre in a position to do so, and how many times you go for the pull when the opportunity is there. The trick is not to let your perception of what is true affect the reality of the situation; your brain can send you all kinds of negative messages (ie ďshe doesnít want you to escalate,Ē or ď youíll get blown out if you try thatĒ). Likewise, after you get a few positive reference experiences you can become overconfident and push the sexual boundaries too soon with a woman and blow yourself out that way. The key is to stay focused in the present and be in tune with the reality of the situation. The guys who are the best with women have a strong presence of mind, are solidly based in reality, and have learned to read the nuances of social interactions through a ton of reference experiences.

    The starting point for most of the guys who are great at pickup was simply focusing on doing a lot of approaches, escalating, and going for the close when the opportunity presented itself. Itís similar with transforming your body; focus on the things you can control Ė exercise, diet, supplements.

    My progress hasnít been linear, and Iím still learning and growing through this process. The body fat analyzer is not perfect Ė one morning Iím showing 14.2 percent body fat and Iím pissed off because Iím sure I should be lower than that, then the next morning I wake up and it comes in at 13.5%. The readings jump around a bit, and Iíve learned to be patient, stick to the plan, and do what needs to done on that particular day. If I do these things consistently, the results come.

    If I was to actually sit down and think about how much work is involved in this whole process start to finish I think I would have talked myself out of starting. Running a couple marathons every week, lifting rep after rep with hundreds of pounds daily, making several trips to the gym each day, dealing with constant soreness and fatigue; this is the reality of what it takes to achieve Spartan-like levels of fitness. The trick is to focus on what needs to be done in the present, focus on the current workout, and visualize the end result. Keep your eyes on the prize.

    This was a good week for me Ė I hit my lowest bodyfat reading yet, 12.9%. If this continues Iíll hit my goal of being under 10% by the start of Rockstar. The next five weeks will be the real challenge, I fly back to work (in Asia) this weekend, where Iíll be living on the ship up until one week before Rockstar. I canít control my diet at work as well as I can at home (food is cooked for us), so it will be an interesting challenge. Iíll let you know how it goes.

  45. #45
    Ali A Guest

    Week 5 saw me get the green light to up my calorie count to around 3,000 calories a day which im happy about as I have been a little concerned that I have just been working to reduce my body fat and will get on Rockstar with 10% body but still be pretty skinny.

    There are definitely going to be obstacles with this as I’m not sure how possible it is to gain a lot of bulk whilst losing body fat – but I have been doing my cardio to assist on this matter. The weekend saw me get a stomach bug which resulted in me being pretty sick (not being able to keep my foot down and excessive sweating). I woke up and found I had lost about 2lbs in weight which brought me to my lightest weight whilst starting the programme – sucked big time! Luckily the 3,000 calorie diet helped me gain this back pretty quickly. In regards to my body fat – my reader has been acting up lately and been giving me some extreme body fat readings (it haven’t done this over the past 5 weeks) so need to keep a close eye on it to make sure I am progressing in the right direction. This is especially important now that I am on a bulking diet.

    I am seeing my body get toned up (especially the mid and lower pecs) which is great but my arms are still pretty skinny and I can still see my ribs – which I hate! Seeing my ribs is kind of my own determining factor on whether I am skinn or in shape. Hopefully by the time rockstar rolls around I will have put on some decent weight and be in decent shape.

    My chest workouts have been going pretty well – I lifted the most I have ever done for incline dumbbells. It wasn’t that many reps but was a personal best which is great. Aside from that the workouts are going ok – I am having to switch up my workouts a bit when it comes to back and biceps. We are meant to be doing them in the same session but I have always had weak biceps and by the time I finish my back, my biceps have little energy left – I do the exercises but feel no strain the next day so I don’t think I am putting enough stress on the muscle tissues for them to break down and re-build. Based on this I am trying to do biceps separately – usually the next day if time allows it. However, due to my tight schedule this isn’t always the case so I need to tweak where I can. I have also joined a new gym as the other gyms were charging way too much for one off monthly memberships (I’m not signing anything long terms as we will be on rockstar soon). So this new gym is a little out the way and is 24 hours – which is great but there are soooo many people there. Waiting around for the weights is a bitch. Im going to let this month finish and then look elsewhere – I may need to bite the bullet and pay for one of the other gyms which are closer to my house and have less people – even if it is 4 times the price for a months membership.

    The supplements are still going well, im considering upping my dose of the fat burner pills that sports food sent us (we can take up to 3 pills a day and I am currently taking 2). I still have a little bit of shoulder strain in my right side but it feels 90% better which is great as I could hardly move it properly a few weeks ago.

    I have another football (soccer) tournament in a few weeks and am looking forward to it. The last football tournament I had was a few weeks ago where we dominated every team. Since then I have no doubt gotten fitter due to my cardio and have also upped my calories – so it will be very interesting to see how things go on both a personal level and how we do as a team.

    That’s it for this week!

  46. #46
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    Week 5

    I began and ended week 5 with more motivation than ever.

    I saw my progress skyrocket this week, I went from 15,2% bodyfat last Friday to 13,3 today. With this Iím confident that I will pass under the 10% bodyfat threshold in week 7.

    I dropped 11 pounds in total since the beginning of the transformation, and shed more than 7% bodyfat. The progress is evident when I look at the first photos I made at the beginning the program. I made the mistake of not making them with proper lighting, so they were a little bit blurry with a bad resolution, my progress was not visible as I would have wanted.
    I set up a better lighting for this weekís photos, and the resolution is much better, I will now use the same lighting for next week photos. Itís incredible what lighting can do for this type of pictures. Depending on the sole lighting, one can appear ripped of flabby.

    The pain in my lower leg completely disappeared; Iíve been able to resume my running for cardio. Two days ago I went running in the woods near my office as usual, it was sunny and warm so I took my shirt off. I bumped into 3 female coworkers that were also running and I got complimented on my physique, which totally made my day.
    A lot of people around me notice the changes in my body and lifestyle, they ask questions about my training and diet, which is a great feeling because it means they look up to me as a role model. I even got two friends that began exercising this month, following my example.

    Bodybuilding is not very popular in France and has a lot a stigma attached to it, but apart from one loser I spoke with at a party last week who told me that working out is an ďegocentric activityĒ, I notice most people are actually intrigued and interested about it.
    I had an hour-long discussion with my friendís wife last week about diet and metabolism, she drinks Yerba Mate all day (sheís Argentinian) and told me itís her secret weapon against fat, and that she puts on pounds whenever she stops it. So I tried it, and indeed the effect was stunning, stronger than anything I tried before, it was like drinking 5 espressos. I felt more energetic all day long, I even had some trouble to sleep at night this day.

    This week I re-read the great book from Tom Venuto, Burn the fat, Feed the muscle. Itís according to me the best book that has ever been written on nutrition, fat loss and muscle gain. 99% of books on dieting are pure BS, and promote easy and fast weight loss without exercise, with ďmagic food combinationsĒ and other fads. If making this program has taught me something, itís that nothing that is worth can be obtained easily and quickly.
    After reading it, all the dieting advice the trainers at Sport Foods gave us made more sense in my mind, I now have more insights on what I did right, and the errors I made:

    Tom says that you should never restrict too many calories during too long, it can cause loss of muscle mass, and also your body to react and slow your metabolism. You need to keep your muscle mass at all costs, because muscle is active tissue and it increases your metabolism, event at rest. During a diet you should have one day from time to time where you eat more calories, to restart your metabolism if it has been sluggish. Thatís exactly what the trainers at Sports Food told us to do: We have one cheat day per week. I personally donít take it as an opportunity to eat junk food but rather a bigger quantity of healthy food, especially good carbs.

    During last weeks I ate approximately 1700-1800 calories a day (except for cheat days), but according to the calculations I made with the book, my body rather need 3000 calories the day, therefore it was too strong a restriction. I didnít lose muscle mass since the beginning of the program, but I felt generally tired all day long. I took notice of this and slighty increased my calories to 2000-2100 a day at the beginning of this week, and I noticed immediate results: I had greater energy during my workouts and cardio, and my cravings disappeared also. Even if eating more to lose more fat is counter-intuitive, I think this slight diet adjustment is the reason of my general better progress this week.

    Another great advice Tom gives is to ďtaperĒ your calories during the day: make the breakfast your biggest meal and your last meal the smaller. And also to stop eating 2 hours before bedtime, because the last meal is more likely to be stored at fat tissue as you need less energy during the night.

    I received the Sports Food supplements yesterday; I was really excited and opened frantically the box like a kid at Christmas (I know, Iím kind of a nerd when it comes to nutrition). In addition to creatine, glutamine and BCAAs that I already took in the past, we have a fat burner, a pre-workout, tribulus terrestris and green tea extract. Itís been now two days that I take the whole lot, I already feel greater energy and less hunger, probably due to the fat burner. I noticed the effect of the pre-workout immediately also, all the more that I never took one before. Iím confident their effect will be even more noticeable after one week, so Iíll certainly tell you more about them later.

  47. #47
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    Week 5

    This is the first time I actually awarded I have some improvement to bicep area. I donít know if the photo will show the difference, I feel like the difference is slightly, but hey, I got to start somewhere right? Slowly but surely. I remember when I was young, I used to watch wrestling, when I was young and Holk Holgan did a TV commercial and he say ďHey Kids, take your vitamin, pump your iron and send your prayerĒ, I feel like I am doing EXACT that.

    Improvement of my body is the most exciting part. Starting out at 129 pounds to 135.6 pounds is amazing, I healthier than ever. I am half way there. My goal from the first week is to reach 140 pound, which has NEVER happen in my life up to this point.
    The work out basically consist of Sportsfood workout regimen. A few days I wake up feeling sore to my arm, but I guess that is normal and is just part of the process. At the gym, I saw a guy with the physics that I like so I ask how long has he been working out? And he says 2 years. As you can see, those bodies take dedication. And I guess thatís why only few people has good fitness body

    I have been eating a lot more, usually 5-6 times a day. And I start to feel hungry more often too, which helps me to get my calories up also. My diet is still mostly consist of Lean steak, chicken breast, half-half brown-white rice (I tried 100% brown rice and its still bad for my stomach).

    This week I saw Arnoldís work out video, it IS very inspiring. (and I bet you guys saw it already?) if not, you guys got to watch it, itís very good, just search on youtube. I also watch a full lenth of Arnoldís documentary, itís very inspirational and a lot of insight of how he get pass many obstacle to achieve 5 times Mr Universe. Even though we just want to have a fitness modelís look, but the spirits is the same.

    My coworkers make a lot of comment on my food as well, a few of them think it does not taste good, they prefer to eat at KFC (and know you know why they are fat haha, maybe he should apply project Rockstar 2014 haha) some coworker think itís a brilliant idea, not only does it looks healthy, but taste good with some dry seasoning. Some people say, how comes I am not getting big yet. Well the answer to that is---- IT TAKE TIME, they know better, I think itís still gonna take a few months to reach the peak of my physics

  48. #48
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    Week 5

    My intuition continues to amaze me. It is definitely something I need to fine-tune and apply to game. So it turns out the "affiliate marketer" that I met last week, wasn't exactly what he said he was. This kid was super polished when I met him. We discussed football, women, business and even books. At 22, he seemed pretty successful and claimed his goal was to retire within a year or two. My friend even vouched for him, and said that he would be learning some of his techniques with him soon. Even though I was really interested in learning about affiliate marketing, I didn't push the issue of joining them. I just shot him a text with an open invitation to catch a football game sometime and hit the bars. I got a call a couple days later from our mutual friend asking if I wanted to grab coffee with them and learn more about what this guy does exactly. So I meet them for coffee expecting to learn about things like landing pages, how to find offers, etc. Instead, this kid basically starts interviewing me. I was caught off guard. He said, "I'm not even sure if you'll qualify yet." He did a very good job of framing it like it was this great opportunity that few people get. I kept drilling him with questions about what exactly it was that he did and the name of the company, and he kept giving me very vague answers. He kept telling me we'll get into numbers and how it works in the next meeting with his mentors. Something didn't seem right. Finally he slipped something about they own the Orland Magic and had 12.3 billion in revenue last year. When we left, there was an open invite to go to a leadership seminar with them in Washington that some famous author was putting on. As soon as I got home I googled more information about the Orlando Magic and what came up? Amway Arena. This guy was a multi level marketer. Not anything I'm interested in at this point in my life. I'm sure he does fine with it after building a downline for a few years. I see more harm than good in badgering friends and family to buy overpriced products and getting them to sign-up to sell them to their friends and family.

    I weighed in this morning at 164 lbs, down from 187 when I started. Pretty amazing. My current body fat is hovering around 11%-12%, down from 23%. So I figure if I can lose about 5-6 more pounds and 3%-4% more body fat by week 12, that I should be about where I want to be and in the best shape of my life. This is probably the best shape I've been in since I was wrestling at 15 and cutting weight. I was about 9% body fat back then. My abs, arms and shoulder are all looking really good. My biceps are super firm. Most of the flab that was covering my abs is gone, except for a small amount towards my waistline. My abs are starting to look and feel great though. The Sports Food ab workout regimen is definitely getting them larger and more defined. It's a damn tough workout, but it's so worth it. I find the hip thrusts to be particularly difficult for me. 3 sets of 40 of those are killer.

    I got back on the treadmill this week after switching to the stationary bike because of my knee. The first time back on the treadmill was difficult, but I pushed through it and it felt good at the end. I burn way more calories on the treadmill. Luckily, I haven't had any issues with strained muscles or sore joints. The only pain I've really gotten is in my right shoulder. I think it is from the seated barbell twists that we have to do pre and post workout on most days now. I noticed it happened when I switched to heavier weights, so I bumped it back down a bit and it seems to not be as bad now. My biggest development issue is my chest, I'd say it looks good but not great. It will look nice after the chest workout day, but then by the time the next one rolls around it's looking a bit lacklustre. Tomorrow is another chest day, so I'm going to push it as hard as I can when I'm in there. We have a stretch of 11 straight days without a rest that started yesterday. This will be a test of true grit. Thankfully there are 4 ab workout days in there which certainly are not as tough, at least for me. My abs have always been pretty developed and I've been doing weighted ab workouts for the past 8 years. My name is still on the middle school gym's record plack for most sit-ups in a minute baby!

    One thing I really need to work on is saying no to people. I've come a long ways, but it is still clearly having negative effects on my life after the events of the last week. I'm just naturally such a people pleaser...I'm an idealist and a dreamer. This can be a good trait to have in some circumstances, but it can also kill you. My co-workers ambushed me on a conference call last Thursday and asked if I would go to Toronto on Saturday for a convention for one of them because he had to watch his kids. I didn't have anything super awesome planned for the weekend and conventions are usually fun, so I agreed. This turned into the week from hell, starting with WestJet messing my flight up. So instead of getting into Toronto at 4 on Saturday, my plane didn't get in until 11 and I didn't get to my hotel room until 1 am. From there it all went downhill. I'm really starting to regret asking my work for a leave of absence now. My boss is super pissed and now he is scrutinizing everything little thing I do...and seeing things through a much different lens. I need to go back and reread Pulling Your Own Strings by Wayne Dyer. Awesome book about boundaries and doing what YOU want to do in life.

  49. #49
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    Week 5

    Week 5-

    Hi everyone,

    Week 5 was pretty awesome. I checked my body fat %, and I was below 7%. I was at 6.8% this morning. It has been my best result since the age of 16. It made me even more motivated to push myself at the gym and to higher weights.
    I feel that Iím in great shape. I see a better definition in my abs. It is still not perfect, but Iím getting there. My goal is to be below 5%, before my birthday, which is June 6th.

    The workouts becoming more intense, and I need to work really hard to push them into my really busy work schedule. I have so much stuff to do before I leave for the summer, and I need to make sure everything will be done. So far I havenít missed a workout. I was really consistent with the cardio as well, twice a day no exception. I do feel that my motivation level isnít the same as it used to be on the beginning, so I do different things to motivate myself. One of the things I did is to convince my cousin to do the same 12 weeks program. I wanted him to do it as well, so we can motivate each other, and I can push him to stay loyal to the program. By pushing him, it will automatically push my self as well. It works great. We are talking at least once a day, and motivating each other with the result.
    Another thing I did to motivate myself is comparing on Photoshop the picture from the first day to the picture from the end of week4. It is shows great improvements. I sent it to a few of my friends to get some feedbacks and motivation.

    I have been really good with the diet, and thatís probably the reason for the great drop on my body fat %. I have learned how to manage my time right, and to remember to eat every 2-3 hours. I always plan my day in advance, so I wonít miss a meal, and I wonít be stock without food. Iím preparing my meals a week in advance and preparing taper-wares every night for the next day. The food part and diet used to be the less easy part on the pre-training program, and now it becomes the easiest part. I guess I just got used to it. I really enjoy my time in the kitchen cooking. It is something I was always too lazy to do. Trying new recipes, and making different types of food and vegetables is new to me, but I enjoy it.

    I hope everyone had a great week ☺

  50. #50
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    Week 5

    We are nearing the halfway point and Iím getting more and more excited. My diet last week strayed a bit and Iím kicking myself for it. My parents were in town for a few days and I ended up eating more than I should have, but I am back to my diet now. That being said, my workouts are going really well. This week, I crushed my legs pretty hard and was anticipating a day of super sore walking. In preparation, I stretched for a long time post workout, and to my surprise, my legs werenít that bad the next day.

    My biceps have been another storyÖ but in a good way. First off, I was able to do all of the bicep exercises this last week which was amazing. The week before was rough for my biceps and I was feeling quite discouraged. During this week, I did feel some slight pain here and there, but overall it was mostly just muscle pain from lifting (as opposed to shooting pain emanating from my tendon). During the curls, I was smiling to myself because I was able to lift 20 pounds! I used to curl 35 on each side, but 20 is progress at this point. I compensated by doing more reps and still reached exhaustion with no problem. The day after my bicep workout, my biceps were completely destroyed. Even better, they are still sore. Itís great because itís different from typical sorenessÖ it is quite a bit deeper and seems to last longer. For example, I imagine my biceps will still be sore on Saturday. In the past, the soreness would last no more than two days. The fact that I could get through the entire bicep portion and wake up with super sore biceps the next day is a huge step for me and it means that I still have a chance of bulking up my biceps before kickoff .

    I attribute the added soreness to the drop sets and triple drop sets. They are amazing tools that I never utilized before. Itís like having a spotter there to push you to your absolute limits. Iím definitely noticing some gains in my chest and arms, and my abdominals are slowly getting better (I think). I did cheat on my diet this week, but I do not think it was significant enough to result in any weight gain.

    Another thing I bought last night are chia seeds. Iíve heard that they contain a lot of nutrition and also help with digestion. I donít plan to see any major gains from this addition, but I hope that it will help my system process food a bit more efficiently.
    As far as my body fat, I hit an all-time low this weekÖ14%. Iím still a bit suspicious of the Omron body fat reader as it seems to jump around quite a bit, but I know I am getting consistently leaner. I spoke with a trainer, and he felt that I had to be lower than 14%, so my plan is to get officially measured this weekend to have an additional data point. The only issue is that the trainers usually use this measurement as a means to get me to buy training sessions, but Iím sure I can take the measurement and escape with my wallet untouched 

    I want to give a quick update on my employment situation as well so folks next year in my position can learn from my experiences. I found out yesterday that one option I was pursuing did not pan out. If this happened a month ago, I probably would have freaked out, but I was totally calm. I have accepted everything internally, and even if I donít head to Rockstar with a safety net, Iím fine with it. I have this feeling that I will just figure stuff out as it comes. It came after many weeks of hard core panic, but now I feel really chill. Why? I have finally become internally confident that I am capable of making something happen, whether itís going back to some type of law related position or doing something independently. Before this realization, I felt like being unemployed was a death sentence. Everyone always said that it is way easier to find a job while employed. And thatís pretty much how I have always done it. But, low and behold, many talented folks find work while unemployed. It might be a bit harder, but that can be compensated for by a solid skill set and a focused work ethic. I continue to look for opportunities, but overall, Iím calm about the future and very excited about this summer.

  51. #51
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    Still chugging along, not much new to report this week. I’m still extremely stoked about working out all the time. I love the feeling. I love constantly doing good things for my body. I love the clear-headedness of never drinking. I’ve also been making a concerted effort to get enough sleep and that makes me 10X more effective in my daily life for sure. If I get over 8 hours my mood is better, my mind works faster, everything is just better.

    I’m the first to say that I don’t have enough time to do something like work out every day or sleep 8 hours a night. But in fact if you truly prioritize something, you can make it happen. For example, I set myself an 8-hour-a-night rule. By 6PM I am literally figuring out what time I need to be up the next morning, and based on that setting a cutoff time by which I need to be in bed that night. Then I work backwards figuring out everything I need to do in time for bed, prioritizing the must-do’s and pushing back the nice-to-have’s. With a 100% 8-hour rule, I manage to achieve 8 hours 4-5 times a week. If you don’t set a 100% goal you’ll never get as close as possible to your true full potential. So don’t set weak goals – always aim for the absolute best.

    Also, one thing that has saved me a ton of time is not drinking. On nights out with friends I am much more likely to simply go home if the night out isn’t really worth it, whereas before I would have probably stayed out just because I was drinking. Then the next morning I wake up way more refreshed and do things unimaginable in my previous life, like going to the gym at 11AM on a Saturday. I will tell you that that feels much much better than sitting around like a chump at noon eating shitty food trying to get over a hangover that isn’t really worth it. I do appreciate the pretty marked mindset change that not drinking has allowed me to experience.

    So this week is my second week that I’ve had multiple bodyfat readings below 10%, and even one under 9% again. I’ve been messing around with diet trying to get it to the right place. This week I cut out carbs from anything other than beans just to see what would happen. The result was pretty dramatic – my weight fell by 1-2 pounds literally every day, along with bodyfat percentage. I also started eating more often and with huge amounts of protein. I get so full on the protein that I honestly don’t feel hungry at all or crave other foods. I have noticed that I’m more susceptible to weakness from hunger – for example around 4PM I start to get cranky from not having eaten in 3-4 hours. So I scarf down a bunch of protein and beans and vegetables again and then I feel good all over again. It’s actually really fun experimenting with these different ways of eating and seeing the result. One interesting side effect of my protein-vegetables-and-beans diet has been that I almost never take a shit anymore which is… weird. But whatever, it’s all part of the learning process.

    The main challenge I think is going to be increasing my calories within this diet. I’m having a hard time eating sufficient calories and protein because everything I eat is so god damn lean. I’ve actually found it remarkably easy to make lots of small changes that add up, like having salads without dressing (just lemon juice is totally fine flavor-wise), not sweetening my coffee or using stevia (0 glycemic index), not putting milk in my coffee (coffee has 0 calories), cutting out fruit and non-bean carbs (no bread, no pasta, etc), and eating chicken with no skin. As long as what you do eat is well-seasoned and tasty, and you eat a shit ton of it whenever you’re hungry, you really feel fine all the time and not hungry. But then you add up your calories and are shocked at how few you consumed. Now that I’m under 10% bodyfat I’m supposed to be increasing my calorie intake a lot in order to bulk up, so I guess that’s my next challenge.

    I’ve been reading Tim Ferriss’s The 4-Hour Body and have been inspired to try a lot of the stuff in it. The main one so far has been the diet. But there’s also a lot of interesting supplementation ideas in there that I plan on getting into soon. So far I am definitely feeling the benefit of supplementing with protein etc. And when you work out every day your performance simply improves very rapidly – it feels awesome. Anyway, future stuff I intend to try from Tim Ferriss includes things like always eating 30 grams of protein within 30 minutes of waking up, preceded by 500ml of ice water (apparently temperature greatly impacts your expenditure of calories), and taking a casein protein supplement just before bed so that my body has something to digest throughout the night. Supposedly your body reacts to your sleeping hours as if you were fasting since obviously you don’t eat for all those hours, so it starts to hold onto fat. If you short-circuit this by giving your body some slow-burning protein to metabolize throughout the night, supposedly your body doesn’t go into the fasting reaction and is less likely to accumulate fat or reduce muscle. The experiment continues, we’ll see how it goes!

  52. #52
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    WEEK 5

    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.
    Day 36 – 13.8% body fat, 197.7 lbs, 170.4 Lean Body mass, 27.3 fat lbs

    So it seems like my progress has slowed to a snail’s pace. I’ve been losing 1 fat pound a week now. I’m eating 2000 calories, and I figure I’m burning 2700 (1900 basal metabolic rate, 250 cardio x 2, and 300 for the lifting). I think I’m going to try to increase the length of the cardio, but decrease the intensity (I’ve been reading pro bodybuilders sometimes do low intensity for longer periods of time), maybe an hour walking, to try to burn an extra hundred or two calories. I don’t want to look like a bicyclist or long-distance runner, I want to look like the guy on the cover of Men’s Health. It’s weird though ‘cause even though my Lean Body Mass hasn’t increased, I’m definitely stronger lifting a lot more weight.

    Bad news: I took a trip this weekend, cheated on the diet, went over my calorie limits for a few days, and actually used my cheat day. I’ve still done every workout except missing ~5 sessions of cardio in the 39 days we’ve done. I think my s||||ing around this weekend was one of the reasons my progress slowed this week. But I’m back at it, and pushing harder than ever. I can see why Kris Gethin avoids social events during the 84 day plan – it’s hard when there’s temptation all around.

    Pretty sure cheating with fat and carbs on Sunday allowed me to absolutely destroy my legs last Monday – they’ve been sore despite 2 massages and 4 days of leg-rest – more sore than they’ve ever been in my life. But I’m back to sticking on the plan. No more cheating. Also going to try to get 8 hours of sleep every day this week. Got a ton on the vacation weekend. I’ve been taking hour-long naps after my morning workouts – it seems to help fatigue.

    Last weekend I went to a pool party with another future Rockstar, and felt fit out in daylight. It’s a great feeling, and girls noticed it too. Ran into a very fit buddy who noticed my weight loss and he asked “what happened to the rest of you?” It’s good to hear stuff like that.

    BTW if you can get it, Boar’s Head Blackened Turkey Breast thin-sliced is my new candy. 60 calories for 2 oz, .5g fat, delicious. And this spicy chicken recipe is amazing. Its most of what I eat. I bought a George foreman grill, and a Wolfgang Puck 1400w steamer, and they really help with the food preparation (veggies I like are broccoli and green beans)
    Really looking forward to going to Vegas – I fucking love that city. I loved SuperConference in Vegas. I really hope we make it there – if not Montreal will be a blast too I’m sure I’ve heard good things. But I fucking love Vegas. And EDC. I’m missing out on a few music festivals ‘cause of Project Rockstar, and can’t wait to get started and hoping EDC makes up for them. We’re almost at the half way point! Can’t wait to be in summer shape. Gotta step up the intensity of workouts.

  53. #53
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    General Rockstar:
    - I have been more conscious of my social interactions lately for a variety of reasons. I will speak to people while shopping or during my breaks between sets in the gym. This is in an effort to improve my banter skills. Along these lines I am working on my “mastery topics” so I won’t run out of things to say during my sets. This is also an opportunity for DHVs, subtle teasing, etc. I also need some solid material such as jokes or role plays so I’m turning back to some of the LS products I have purchased. I find that when I am confident and have at least a 60/40 power ratio this is much easier.
    - I went out with one of the other Rockstars this weekend, which was fun and rewarding. I got number/Facebook closes on two solid 9s with follow up text conversations. They both eventually flaked but I learned from the experiences. I also got farther than I thought possible with several other sets. The other Rockstar was with a lady friend so he wasn’t gaming but did critique me and stepped in as a wing, which was helpful.
    - I realize how the overall vibe in a bar or club can affect game. I went to a particular venue on three different occasions with a distinctly different vibe each time. On Saturday night the clubs were packed and most of the girls a bit more defensive. Because of the crowds they seemed to stick together more and protect themselves in little bubbles. Friday, Sunday, and Monday were a lot more relaxed and it was easier to stay in set. My own state was a lot better when the environments were more conducive to game. I need to work on being in a good mental state even when facing tough circumstances.
    - I opened two girls at the gym after workouts this past week. One was engaged and just a bit skiddish even though I think I had a solid frame. The other one was receptive and we chatted for a few minutes but it fizzled out. She apologized for looking like crap and was a bit self-conscious. I have had mixed results opening girls in the gym over the years. I will continue to approach girls at the gym just for the practice. However, I need to refine my approach a bit more. It doesn’t seem to fit into normal day game as I know it and a softer approach seems to make more sense.
    - I have purchased several new wardrobe items in the past few weeks and experimenting with my “identity”.
    Sports Food transformation:
    - I have gained quite a bit of strength in my abs since we started the weighted ab exercises. During the first session I hit failure on the situps with a 15 lb. dumbbell. This last session I reached failure on the very last rep of the last set with a 25 lb. dumbbell. I have achieved similar strength gains on the remaining exercises. I also had some noticeable strength gains on the chest and tricep workout.
    - This past weekend I went to a day club and had no problem taking my shirt off by the pool, which was something I wouldn’t have done a few weeks ago. I knew my physique would not turn any heads but I wanted the positive reference experience of being comfortable shirtless in public.
    - I continue to notice more definition in my face, neck, and traps. I also see more definition in my abs and a lot more firmness after completing several weighted ab workouts.
    - I seem to have hit a plateau this week. I am consuming around 3,000 calories per day and losing weight slowly. I’m comfortable with that since I am not trying to cut aggressively and still trying to gain muscle mass. However, I hope to see more fat loss so that I can start bulking more.

  54. #54
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    Week 6

    I flew back to Asia this week and unfortunately my body suffered for it. After 2 days of flights, missed workouts, crappy airplane food, and no sleep, I was a mess. After I settled into the hotel in Asia I checked my weight and body fat. Up 3 lbs and over a full percent of body fat added in a couple days of traveling. It frustrates me -I got down as low as 12.3% body fat prior to my travels, which I was extremely happy about. Reaching my goal of less than 10% body fat seemed so close, only a few percentage points away. Now Iím back up around 13.5% and it feels like Iíve taken two steps backward.

    We had a chance to see some of the other Rockstarís progress this week. Sterling circulated a couple photos of the guys who had made some excellent progress Ė Philip B looks phenomenal already, and weíre only six weeks in. The guy is absolutely killing it, itís inspiring Ė looks way more cut than the 13% he mentions in his week 5 journal post, I wouldíve guessed 10% or less based on the photos. Keep up the good work man!

    Another guy thatís killing it is Dougie B. Down 23 pounds and 12.8% this guy is a machine. Heís totally leaned out already, and is going to be ripped to shreds come the start of Rockstar.

    Itís really inspiring to see this stuff and use it as motivation to kick my own ass.

    In fact, as soon as I got to my workplace and saw the pictures of these guys on my email, I made a decision. I had a ton of work piled on my desk that I needed to work on, the place was a madhouse, everyone needed/wanted something from me, but I thought about it and I realized what I really needed to do was to just say fuck it and hit the gym. So I did, and Iím glad I did. I ditched work and had an awesome session in the gym.

    As a manager, itís hard to let go when people are asking you non-stop for this or they need that blah blah blah and sometimes you just have to recognize that the place will survive without you for a couple hours. Itís about priorities and letting go.

    Right now my priority is fitness, and work has to take a backseat. Weíre six weeks away from the start of Rockstar, and I need to get this done more importantly than anything else.

    One of the problems with working in a remote area is the diet, itís something I have to pay close attention to. In addition, there is a serious lack of sugar-free Red Bull out here. Iím not gonna lie, I love that stuff, it was getting me through a lot of my workouts. Maybe itís good to kick it now, before it becomes a real addiction

    Iíve learned a few things about how my body works during this process. One of the things Iíve noticed in the last few weeks is that interval training seems to be much more effective for taking off the fat than running at a consistent pace throughout the cardio sessions. I now do a fast walk on the treadmill, progress to a run, and then do an all-out sprint during my cardio sessions; rinsing and repeating that process several times. This has worked much better for me in terms of losing fat and sparing muscle.

    I asked some of the other guys about doing cardio before breakfast. I was wondering if it is more effective than doing it later in the day. This idea was something that was made popular by Bill Phillips, the author of ďBody for LifeĒ, a number of years ago. I had done cardio like that in the past, and while I got results, it always felt like I was losing muscle doing it that way. Jennings A came back to me with an article that debunked the myth that running before eating anything was more effective than doing cardio at other times during the day. It was solid info and Iím going to stick with doing my first cardio session after breakfast.

    For inspiration Iíve taped a picture of this hot blonde bikini model on the control panel of the treadmill. For me, nothing better than a tall curvy blonde.

    So this is the half way mark. Iíve made a lot of progress and still have a lot more to go. I compared my week one photos with my week six photos and there is a noticeable change. Iím down twenty pounds now and feeling good. Still a lot of work to be done though.

    The action plan for this coming week is to up the number of Sports Food Fat Burner capsules Iím taking Ė so far Iíve just been taking one tab before breakfast (the stuff is strong) but Iím going to bump it up to two tabs/day and possibly three depending on how well my body tolerates it.

    Iím also going to take a designated cheat meal this week. Not necessarily for junk food but just to up my total calorie intake for one day out of the week. Itís something that a few of the guys are advocating, it seems to prevent the body from adapting to the restricted calorie count and slowing progress.

    Things are starting to get back on track here in Asia. I really hope my shoes hold up for the rest of this process. They werenít in good shape to begin with and now theyíre starting to wear thin from all the running. A bit more wear and Iíll be running barefoot lol, ainít no shoe stores where Iím at.

    The other thing thatís been going on with me is that Iíve been thinking a lot about the big picture of my life lately, and reading the book ďLifestyle EntrepreneurĒ. I came up with a really great idea of what I want to do after Rockstar. Iím dreaming big, and Iím researching my idea a little bit every day. Iím getting more and more excited for this summer.

  55. #55
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    Week 6

    The diet is getting more difficult. Considering the fact that for the Gainer group, they just need to cut down their carbohydrateÖetc and when they lose weight, their body fat will drop. But for gainer group, it is already VERY hard to gain weight even with increased body fat. But when I want to increase lean muscle, meaning increase weight but control the body fat is VERY difficult. I just started out to cut down the carbohydrate, which means that the food is not as appealing (to me personally), and I start out to spend more money on food, cuz relatively the brown rice is cheaper. As of right now, I start to focus more protein, more chicken breast instead of rice. I do feel like getting hungry more. And as I eat more protein stuff, I kind get tired of chicken breast. Start from next week, I will mix up the lean steak once again. I did not variant the chicken breast with other meat this week due to cheaper price for the chicken in my area. But in order to continue the diet, I will purchase the lean steak again. I did have some fish filet this week, but those doesnít really fill you up. The brown rice is the one give me the sense of ďFullĒ to stomach, but now that I cut down the carbohydrate from the rice, meaning I need to consume more chicken, which I still need to get used to.

    I do feel like to make myself easier on the diet and to enjoy it alittle bit. I remember Sterling allow me to drink diet drink (If I donít remember wrong). So this week I buy the 4 pack of ďRedbull Sugar FreeĒ (btw, I hope my understanding is correct, I am allow to drink diet soda right? I hope I did not misunderstood on that lol) It is crucial for me to get some pleasure from drinking diet soft drink (unless if itís not allow)
    Some of the supplement is way too big, lately I swallow the pill to quickly and the big one sometime stuck in my throat, namely the ďAMP Aplified CreatinĒ is a very big tablet and so is the Fish Oil and the Big Multivitamin. Fortunately, I have a trip to Walgreen and purchase a pill cutter. And now I cut the Creatin into 4 pieces every time. I hate the taste, cuz it tasted very sour, almost like a salt-sour-candy, to be honest it tasted kind like some kind of candy lol.

    I think I am getting some adverse reaction to my ďpreworkoutĒ nitrate oxide stuff, cuz if I take at the regular dosage, I feel my hands having some tingling sensation, mild one, but it does go away in 30-60 min, so I been taking only half the recommend dosage. I also purchased another brand of pre workout, but this one is not a liquid form, this is call ďForce Factor Nitric OxideĒ capsule, I will use that start next week

    The workout continue base on the Sportsfood regiment, although I might not life heavy enough, so that is the area I need improve on, I need to keep pushing for heavier weight every week I guess. I also start to hate the gym due to the fact that so many guys there that I have to wait for the machine until they finish. And some of them is taking a rest by siting on the machineís seat and does not leave which really waste my time to wait for the machine that I need to work on

    At the end of the day, things are getting better, I do feel my muscle is growing, although might not be as fast as other guys, but it sure is improving. I will try even harder every week

  56. #56
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    Quote Originally Posted by Ehren K View Post

    For inspiration I’ve taped a picture of this hot blonde bikini model on the control panel of the treadmill.
    OMG

  57. #57
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    Week 6

    General Rockstar:

    - Today I am traveling by air to another city to visit a good male friend as well as a female friend that I have become reacquainted with via Facebook. I planned the entire visit of over a week primarily as an opportunity to develop myself socially, specifically in game, so that I can make the most of my PR experience. I really want to hit the ground running and need to work on a few areas.

    - My male friend is an excellent wingman for a variety of reasons and I look forward to spending time with him regardless of the game outcome. We are good friends with a high level of trust and have a lot of fun together (Futureís number one rule). We naturally prop each other up regardless of the situation and have a lot of respect for each other. Additionally, he has a girlfriend so he is willing to focus on my success and would have fun flirting with girls in set.

    - My female friend may turn out to be a decent wing as well. She is a solid 8 and socially calibrated. We have a fairly open dialogue but I need to disqualify her from a real relationship while still being able to have sex with her (I know, I know). She actually gave me the option of having simply a fling with her and told me about her other friend with benefits. This is a delicate balance and I know some would warn me not to try to get involved and use her as a wing. However, she likes girls and is interested in threesomes so I will at least try to get some practice in game and closes in this area. I also listened to the female wing IVS and was really impressed with the potential opportunities.

    - I continue to look for good wingmen (and female wings) because I see tremendous value in them. Also, I spent quite a bit of time gaming without wings while traveling, or with bad wings, so I am anxious to make up for the lost time.

    - I am becoming increasingly conscious of ďidentityĒ and how I can better define and project mine. I spent so many years in a career that limited my freedom with identity but I have established some basic components that I am working with to fill in the blanks. Projecting ones identity may sound simple but I am also reinventing myself at the same time. This challenge dovetails into my storytelling, banter, and mastery topics. I have had challenges discussing who I am (from a superficial standpoint) with women in the past and need to write out a general frame to practice with. The problem has been that I have had such a diverse past and present (and planned future) life that some women have thought I was lying or at least had a hard time visualizing what kind of person I am. I have interesting true stories to tell but I need to work on my transitions and ensuring that I donít overwhelm girls in set.

    - There is a lot of work ahead of me before PR begins. I plan to take an improv class beginning in two weeks, need to listen to more of the IVS series, and need to catch up on reading the blog posts from the other Rockstars from the past few weeks. I want to develop myself and get to know the others as much as possible before the program starts.

    Sports Food transformation:

    - Yesterday the Sports Food team placed me on a full fat cutting program. This is a max of 2,000 calories per day, intense cardio twice per day, and no complex carbohydrates. As I write this I have been on the modified program for nearly 24 hours. I have some hunger pains but nothing that I canít manage. Iím sure these will get worse as I continue on this accelerated fat loss program. I have cut before and the hunger pains can be almost intolerable at times but I eventually get used to them.

    - I continue to have strength gains across nearly all exercises each workout. My lat pulldown is at an all time high of 170-180 for the first set. I also see much more definition between my shoulders and neck as well as even more definition in my obliques. I also see some separation between my upper abs when flexing, and the rough outline of the six pack underneath, but still have the belly fat.

    - Prior to the major change to my program yesterday, I was on a diet of approximately 3,300 calories, which mirrored Kris Gethinís diet but with reduced carbs. This included eating six meals per day consisting of one cup of protein (about 5.5 ounces), a half a cup of carbs, and no added fats (Kris uses ďfistsĒ for measurement rather than cups and eats approximately one fist of carbs per meal). The removal of all added fats was difficult for me to deal with at first but it wasnít as bad as I had expected in the long run.

    - I had largely been in limbo between gaining mass and cutting fat. My calories were less than the 20x that the gainers were consuming but greater than the losers. I had a few challenges to this point to include a ďstickyĒ body fat percentage at around 14%. One of the Sports Food team leaders pointed out that this is partially due to my age, which was something I had never considered but makes sense. I am 33 now and do find that my physical performance and recovery across the board has noticeably degraded over the years. It is only downhill from here so that is added motivation to make the most of each workout.

  58. #58
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    Week 6- Entry

    Week 6-

    Hi everyone,

    End of week 6, and we are half way there. Iím really happy with the way things are going. Itís hard to believe that 6 weeks has passed us, but I guess time fly when you are busy and having fun ☺ Iím excited for the next 6 weeks. Iím still pushing really hard towards my goal, which is gaining another 5 pounds, and losing another 2% in body fat.

    This week I looked for different types of cardio to do, so Iíll get out of my regular routine. I start doing mountain hiking with one of my friends every Sunday morning on the mountains here in San Diego. View is amazing. Itís so relaxing and fun, and can be challenging too. We have been hiking by the ocean the whole time, and I loved it. When we hitting stairs, we always force our self to run them in order to increase our heart rate. I felt like itís a great type of cardio, and Iíll start doing it on a regular basis every Sunday.

    This week I got a few compliments from people around me about the great definition that I start having in my body. My employees are asking me about the transformation that Iím doing, since I donít eat outside anymore, and the fact I always have my home made food with me. They start asking me for advices about losing weight, and getting more fit. Most of my environment really encouraging the process Iím going thorough. It feels really good to get the push from the people around you, especially when they notice the results in your body. I feel great, and I did convince 2 of my cousins to go through the same process. I really hope theyíll stick to it, and be consistent as I am. We are talking on the phone at least once a week, and sharing with each other some tips and advices to how to keep this transformation even more effective.

    Another thing I start doing differently this week is to separate my cardio. I used to do my cardio before and after the work out, since I didnít have time to go to the gym twice a day. However, this week I start doing 20 min cardio in the morning after breakfast, and another 20 min after the workout. I do feel itís more effective for me, and Iím trying to find the time to do it everyday. I feel in great shape right now. And Iím really pushing my self to failure in every workout. This week I didnít see a great improvement as far as losing body fat %, but I saw a greater definition in my body. My ABS is starting to show more lines, as well as my arms and shoulders. I do start to gain more weight, and this week I increased an extra pound without increasing my body fat %.

    Iím trying to convince one of my friends to come and be my workout partner, so Iíll have someone to push, and someone that will push me even harder. Also when you have a partner you have a spotter, and you could lift heavier weights with no worries. Itís a mental thing, but it really helps. So far I have worked out by myself, and really pushed my self. If I got stock, I just used self-spotting, which means decreasing the weights and pushing a few more reps. I do see a huge change between the weights I used to lift in week 1, to the weights I lift today. I got a lot stronger mentally and physically. One of my goals at the gym is to lift 100 pounds dumbbell each side when doing chest press. So far Iím at 85 pounds. I started at 50-55 pounds, so there is a good improvement.

  59. #59
    Ali A Guest

    Week 6 has been good for me. I have been on about 3,000 calories and have gained about 3-4lbs. Nothing major but good and steady in my mind. I have also been told to tone down the cardio to a brisk walk – something I was a little concerned with at first as my immediate response was that i will potentially gain back the body fat that I worked to lose this last month and then it will have been a waste. That said, it is the right decision and my understanding is that last few weeks of the programme will be about cutting and trimming anyway.

    In regards to body fat, my reader is acting up and has been doing so for the last 2 weeks which is really annoying – not easy to monitor my body fat which is especially important at this stage so I need to keep a watchful eye. I think I will definitely gain some bodyfat with the bulking goal as it will be pretty hard to gain pure lean mass but will need to wait and see.

    It is about half way through the training programme and I am definitely seeing my body to be in good shape. Size wise, im not where I wanted to be, but that is because of my unfortunately high body fat. Picture Roger the alien from American dad – that is kinda what my body was like in terms of skinny frame/big belly (for the record, I have no other resemblance to that character). We saw some pictures of the other rockstars…fuck me! Those images were inspirational to say the least. Benoit who already had a good body going into this looks like an absolute ripped beast…but Brandon’s weight loss was insane. The guys look so good it caused both depression and motivation inside me. I felt motivated to see what crazy change was possible but felt upset that I haven’t transformed like that myself. I have def been pushing it in the gym and feel I have been smart in certain areas – e.g. feeling a real strain on my shoulder during chest and shoulder exercises resulted in me skipping a few shoulder days/lowering the weight on some workouts etc. If I pushed through, then I could have ended up worse off. Nonetheless, I felt a bit upset that while I have shaped up, I haven’t bulked up as much as I wanted to. This then made me start thinking about being topless next to these other guys who are all likely to be ripped while I look skinny in comparison. All this has def changed my mindset the last few days and I started doubting myself for the first time in a very long time. Instead of letting this get me down further, I need to use this for more motivation over the next few weeks.

    Workout wise, things are going well. I’m separating my back and bicep workouts out as I feel my biceps are weak as it is and to do them after an intense back workout has meant that I have hardly been able to push them properly. I measure a decent workout from the muscle strain I have and hardly feel any strain in my biceps…so will see how it goes as I continue doing them separately. I may also look into this for my chest and triceps as well but this isn’t as big a problem as it is for my biceps.

    The supplements are still going well, although I am not sure if I am suffering from some hair loss due to creatine. I highly doubt it is any of the other products so need to keep a watchful eye on this, as hair loss would suck majorly. Correction, hair loss on my head would suck majorly…hairloss on my body would be a good thing and I think Sterling would be the first to agree – from his subtle hints of sending me body grooming kit links to not so subtle hints of telling me to shave from my first set of pics! Point taken man. Order is being placed. Although I may need you to shave my back :-P

    I have another football (soccer) tournament this weekend and am looking forward to it. The last football tournament I had about a month ago and we dominated every team. It won’t be the same this time round but I am interested to see how the team does and also interested to see how my fitness and strength plays a part in the whole thing.

  60. #60
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    This was posted on Twitter by @Dr_Ngo
    His blog is worth checking out too, he has tons of good information on affiliate marketing and life in general. Dude is super successful at what he does, and looking at one of his blog posts it looks like he might come teach during the affiliate marketing week. I hope he does.

    Week 6: You are not a special snowflake.

    Weíre halfway there baby. I tipped the scale this morning at 163 lbs and am right around 10.5% body fat. Iím looking and feeling really good. This is definitely the best shape I have been in my entire life. Right now weíre at the tail end of an 11-day stretch of workouts. It wasnít too terribly bad, although yesterday was a bit trying with a long work meeting, followed by a meeting with my accountant to wrap up my taxes. I felt terrible by the time I got home, but I still got my ab workout and cardio in late at night.

    It seems the pain in my knee is here to stay. Iím back on the stationary bike this week because of it. It looks like it is going to be something that lingers through the rest of the program. Iíll just have to push through it and try to get on the treadmill when I can. Besides that, the workouts havenít been too difficult recently. I continue to push it as hard as I can though, especially on chest day. Itís starting to pay dividends and I think my chest is getting close to where Iíd like it. It should for sure be there by the end of the program. Iíd say my results are about 40% diet, 30% workouts, and 30% supplements. If you guys are into fitness at all, you should definitely check out Sports Food Tribulus product. Itís awesome, I feel really masculine and there is definitely a noticeable difference in my testosterone levels. Ehren K had a great breakdown of that product and the other supplements in his post last week, definitely worth checking out.

    So I think I will only have to go on one more work trip before my last day. It will be 4 days in Winnipeg. They will be long days, but I'll figure out a way to get my workouts in. Over the course of the next month I'll continue to sell off my remaining stuff. I went through my wardrobe this week and threw out and donated a ton of stuff. I thought I had condensed it down quite a bit when I moved to Canada. My closet is no longer overflowing and is only filled with things I actually wear now. Hopefully the rest of this stuff starts flying out of the door because the clock is ticking to the start of Rockstar.

    For those of you that have checked out the PR website and are familiar with the logistics of the trip, they have changed a bit. It looks like our trip will go roughly like this:

    Montreal -> Krakow, Poland -> Croatia (Yacht Week) -> Rockstar Roadtrip (probably Ibiza) -> Stockholm, Sweden

    I'm so pumped, I never thought I'd have the chance to go to any of these places. Let alone with a group of awesome, successful, like-minded people.

    I want to talk a bit about inner-game. When I first got into this stuff, I was like...What are the words? What do I say? I think that's pretty common, people looking for magic bullets. At this point, I was reading tons of pick-up books and listening to lots of audio books on the topic. I started to apply some of the routines and mindsets. Even though I had always done pretty decent for myself, I started to get a lot more success in warm-approach (on the outer edges of my social circle) just by being cocky/funny, leading, and having good logistics. I was still shit at cold-approach though, and that didn't change until I took a bootcamp and started to get a lot more into inner-game. The reason I wasn't getting any success in cold-approach was because I had a lot of self-limiting beliefs. When I started to take a hard look at myself, I started to see things really take off for me. I really thought I could get great at "game" without eliminating some of the vices I had in my life, and I found out that wasn't true. I'm constantly learning and trying to better myself, there really is no destination or end-point.

    I felt like my inner-game was in a pretty good place heading into Rockstar, but then all of these big life changes started creating stress for me. Last week I picked up Your Erroneous Zones by Wayne Dyer, and it is one of the best inner-game books I've read so far. The first three chapters discuss approval, guilt/worry, and the fear of the unknown. All things that I had been experiencing over the past month or so. Reading this book has put my mind at ease and in a much better place. I'm not special for learning and working to apply all of this, anyone can do it. It's just a matter of taking a hard look at yourself. Routines, logistics, and knowledge on psychology can get you to a certain point, but to take things to the next level you have to willing to make changes and take risks. If you're just getting into this stuff, the best things I can recommend are:

    1) Read any non-pickup books you notice instructors recommending on business, health, psychology, and inner-game.

    2) Live with an open-mind and always be looking for ways to improve yourself in all aspects of your life. It's about the journey, not the destination.

    3) Eliminate any vices from your life. Anything you do privately or publicly that makes you feel negative feelings about yourself...cut that shit out of your life ASAP.

    "Before you can change the world, you must change yourself"
    -Ghandi

  61. #61
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    Week 6

    Thatís it, week 6, which marks the middle point of this transformation.

    I received the body fat skinfold caliper that I ordered last week. As I mentioned previously, I have doubts since the beginning of the transformation about the values of body fat measured by my scale, even if it measures lower values each day, which goes along with what I see in the mirror. I had my body fat measured by a trainer some years ago with a caliper, and thereís a general agreement among fitness professionals that body fat measurements made with this method are very precise. It requires some practice to use it correctly, though. It measures the amount of subcutaneous fat by pinching your skin at several locations, and then the sum of the skinfolds is added in a formula that gives you your percentage of body fat.

    I tried it with different measures and different formulas, and I had results from 7% to 9% body fat, which is only a little bit lower than what my scale measured this morning (11,7%). It felt good to know that I am probably closer to my goal than I thought, but in the end the precise value has no importance, what is important to me is that I like what I see in the mirror, and to see my body improving each week. For the weeks to come, Iíll use both the scale and the caliper to track my body fat and make sure that it decreases.

    Iíve now come to a point where Iím satisfied with my body fat level, Iím still not ripped but I will devote the three last weeks of the transformation for that, time has come to put on some muscle now. Additional muscle will increase my metabolism, during exercise or rest, which will make the task even easier. Having passed under the 12% body fat threshold, I began to increase slowly my calories by putting back some clean complex carbs in my diet. I want it to be gradual, because as my body has been accustomed to a very low amount of carbs for 5 weeks, it has become lazy and inefficient at burning carbs. If I switch from a 20% carbs diet to a 45% overnight, it might not know what to do with all these carbs and could store them as fat. Thatís why I will monitor my body fat meticulously for the weeks to come, to see if Iím still burning fat, at or least if Iím staying at this level, otherwise Iíll need to change my diet plan.

    My principal sources of complex carbs are quinoa, oatmeal, brown rice and sweet potatoes. I still havenít reintroduced fruit or dairy products in my diet. My fat intake has remained low and might be around 10%. In addition to the fat already contained in my carbs and protein sources, I take 3g of flaxseed oil to supplement myself in omega-3 (itís one of the best sources), and 5g of coconut oil. Coconut oil is one of my secrets for staying healthy, Iíve discovered it some years ago and now it makes most of my fat intake. I use it for cooking or spread on crisp bread in the morning. Although being 90% saturated fat, coconut oil doesnít get stored in the body and is converted immediately in energy, it can actually increase your metabolism and help you shed body fat.

    So far my body fat is still decreasing, and the added benefit of the moderate carb diet is more energy to train. Iíve really nailed my workouts this week, Iíve been able to lift a lot more than the previous weeks. Itís very beneficial to note everything in your training log, sets, reps, rest time, tempo of lifting, even the general feeling of the workout, that way you can compare it to your diet journal and see what adjustments you can make in your diet if you happen to have a bad workout. And if you make general improvements from week to week either on the weight lifted, or the number of reps you did with the same weight, you know youíre on the good path.

    The supplements had certainly their role in my progression this week. As I began to take them all at the same time, itís hard to have an idea of their isolated effect, but Iím convinced the pre-workout definitely helped me for the killer workouts, next come the fat burner and Tribulus Terrestris.

    I announced my expectations from this transformation since week 1, and they have not changed: reaching 178 pounds with a body fat level inferior to 10%. That means gaining 7-8 pounds of muscle in the remaining 40 days, while shedding an additional 1-2% body fat.

    I definitely love the bodybuilding lifestyle, for me itís the most complete sport and generally people that donít train have no idea how it can help you, in all areas of life. Neither do they know how hard it can be to build and maintain a rock-hard body, at all time during the year.
    Former pro bodybuilder Lee labrada said: ďBodybuilding is the closest thing we have to the fountain of youthĒ. I think heís totally right, you just have to look at photos of 60 and even 70-year old bobybuilders on the internet to be fully convinced of that statement.

  62. #62
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    Week 6

    This week has been very mixed for me. A lot has happened, but I will start with the rough parts. First off, I got a few stern emails from the head folks of Rockstar. They looked over my photos for the last five weeks and were not pleased. I assured them that I had certainly made gains in strength and that I was definitely hitting the gym, but thatís not what they cared about. They wanted to see more of a reduction in body fat. They told me that I should have seen a much more dramatic drop, and that the results indicated that I wasnít restricting my caloric intake. The truth is that I havenít been taking the diet seriously. While I still felt like I had been making great strides in overall fitness and muscle mass, my relative progress has been lackluster. Yesterday, I was gearing up to write a positive blog entry, explaining that my shoulder continues to improve and that my workouts have been great this week. But, the reality is that I have been neglecting the most important aspect of the pre-training regimen.

    As a result, I am at risk of being thrown out of the program. The reason why I have chosen to write candidly about this embarrassing fact is for those who end up following in my footsteps. Itís been a really bumpy road for me. First, I had crippling anxiety over my job and future when I got into the program. I panicked so badly that I was paralyzed with fear. Getting into Rockstar threw me into a bizarre emotional spiral. Early on, it was immensely hard to even make myself go to the gym. Once I overcame that initial hurdle, I was ecstatic and felt great, but I never fully took on the challenge of the pre-training workout because I coasted along with respect to my eating habits. I feel like shit about it, and I have no valid excuse. I honestly donít want to talk about it, but again, I feel that it is useful to share my tribulations.

    So now what? Well, they have not given up on me, so I have to go super hard core on the diet from here on out. No cheating whatsoever. Moreover, I need to show some serious results as far as body fat reduction in the next few weeks. I have definitely put on muscle, but as the guys explained, thatís only a small part of what we are meant to achieve from the program. Iíve counted every calorie today and will continue to do so. I do not want to risk any possibility of being ousted, especially after all I have gone through. I want to do this, and now I have to show it with everything Iíve got.

    As far as my workouts this week, they have been great. My biceps and back were super sore this week, and my shoulder/bicep tendon issue was more or less fine. I did notice some pain in two of the bicep exercises, but I dropped the weight and pushed out more reps to hit failure. The fact that my biceps are getting sore is a great sign. I keep on stretching my left arm and shoulder out each day to ease the damage, and I take great care not to overdo any of the exercises. My knees were tender after the leg workout this week, but after a day, they didnít hurt.

    Some huge updates have happened with respect to my job situation. I secured an offer from an awesome boutique firm on Monday! It will give me an opportunity to do actual interesting work in a different environment with no pay cut. I am totally psyched that things have worked out. I have not, however, accepted the position as I have several other interviews lined up next week with firms and corporations. I want to think through my options thoroughly before choosing something to do post Rockstar. Long story short, it looks like I will have some solid options. All the freaking out that took place in March seems to have been for nothing.

    And who knowsÖ maybe after the summer, I will decide to go in a different direction. I honestly donít know how I will feel about my career goals at that point, but the bottom line is that I have established a safety net. But even if I didnít have this net, the experience alone has taught me to be more secure and confident about myself and my abilities. In the end, the panicking and anxiety brought me nowhere. Thatís all for this week, Iíll give you guys an update next week.

  63. #63
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    WEEK 6

    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.
    Day 36 – 13.8% body fat, 197.7 lbs, 170.4 Lean Body Mass, 27.3 fat lbs
    Day 43 – 13.2% body fat, 195.1 lbs, 169.3 Lean Body Mass, 25.8 fat lbs

    I graduated from the loser group this week. Scarfed down carbs (brown rice) for the first time in 43 days – delicious. Now the challenge is going to be being able to eat 3900 calories per day, again mostly protein, divided in 6-7 meals (every 2-3 hours).

    A few days into the gainer group, I sort of miss the idea of continued weight loss and improved definition in my physique, particularly the abdominals. But I’ve been killing it at the gym – definitely able to lift quite a bit more weight. Also my muscles are bigger, partly from the glycogen stores in the carbs. I can basically say I have a flat belly, and hopefully will show some washboard by the end of the program. I’m assuming I’m going to be in the gainer group for a few weeks, and the cutter group the last few weeks to get rid of any remaining fat. But to gain, I have to continue to crush it in the gym. I’ve finally gotten to the point where I lift past pain all the way to muscle fatigue pretty much every last set.
    On diet – I’ve never had sweet potatoes before they are delicious, and have a lower glycemic index than regular potatoes. I eat oats (slow digesting carb) in the morning, brown rice mid-morning, sweet potato for lunch, and brown rice for mid-afternoon. No carbs after 7pm. This is, of course, in addition to the huge quantities of turkey and chicken. And 32grams (2 tablespoons) of organic peanut butter is my only source of fat (other than the paltry amounts in chicken and turkey breasts).

    I’ve nearly gone through the entire Sports Food protein powder – probably been doing too much of it and not enough solid food. These supplements I’ve been taking (BCAA’s, Glutamine, l-Carnitine, Fat Burner, Pre-Workout Mix, Creatine, Tribulus Terrestris, and Green Tea Extract) haven’t had any ill side effects, and put together have really helped me get to the rapid improvement I’ve made. I have even more energy despite the fact all I do pretty much is work and work out and sleep.

    I’ve been finally reading through the blog entries of 2012 Project Rockstar, and am halfway through and I’m pumped about meeting everyone (I’ve met 2 Rockstars so far, good guys both), and taking down heards of prey with these beasts, and becoming the damn finest hunter, and person, I can be. I’m a pretty competitive person, and the stories of some of the successes of the Rockstars, and particularly the instructors, have me a little concerned I won’t be able to dominate. Okay quite a bit concerned I won’t come in first place. Part of me realizes it’s not about that, it’s about maximizing my own development and improvement, but part of me realizes it absolutely is about winning. Life is a game, and I want to win at it.

    I really wish I had discovered this program years ago, and had the discipline to stick to it. I think discipline is like courage. To paraphrase a story of a war hero, when asked how he got so much courage to jump on a grenade and spare the lives of his fellow soldiers, he said courage wasn’t something you had intrinsically, but something you gained by doing something courageous or brazen. I’m definitely more disciplined in life as a result of the fitness program. Every hour is spent doing something productive.

    Along those same lines, what have I been doing with my life the past 16 years (I’m 34)? I really wish I had focused on self-improvement long ago in a concerted effort and discipline to accomplish goals. The possibilities are virtually limitless. So to anyone reading this, stop fucking around with your computer/tv/job/school/passion/hobby/whatever and kill it in every area of your life, every time. But in life you don’t get any do-overs, there’s no save and continue option. Just gotta be the best I can be starting now, continually. There’s no glory in 2nd place.

  64. #64
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    Week 7

    ďAnything in life worth having is worth working for.Ē Ė Andrew Carnegie

    This is where the real work begins. The first twenty pounds came off quick. Admittedly it took a lot of exercise and attention to diet, but the results I was seeing everyday acted like a constant source of encouragement.

    The weight loss has slowed to a snailís pace now. Still down a bit this week though and coming in around 12.5% bodyfat. It seems like my body has adapted to the reduced calorie count and high volume of exercise. Itís going to take a lot of effort on my part to keep seeing progress, but like Carnegie says, ďanything in life worth having is worth working for,Ē and a great physique is one of those things. I think I would be cheating myself if I never attempted something like this or gave it less than my full attention. A noted philosopher once said that ďit is a shame for a man to grow old without seeing the beauty and strength of which his body is capable,Ē and I couldnít agree more. Iím not getting any younger, so now is the time.

    Iím pushing it hard, but there are challenges. One of the setbacks I had this week was my hamstring; Iíve torn it in the past playing football, and itís starting to act up on me when Iím running now. Iím being extra careful about this Ė as soon as I feel a twinge of pain I dial back the speed on the treadmill and reduce to a walk if necessary. The last thing I need at this stage of the game is an injury. Last time I tore it it was weeks before I could even jog again.

    That being said, when it is feeling good Iím running it hard. Iím taking our treadmill here at work up to the maximum speed during interval training. Iíve been making sure to hit it at top speed and then add in some incline when Iím doing sprints. Itís good. Itís hard.

    I did take a cheat day this week. I didnít overdo it but Iím not gonna lie, I hit up some bad carbs this weekend. It set me back only a slight bit (0.2%) on the body fat analyzer the next day, but it was good for me psychologically. My body responded in an interesting way - I got incredibly hot, like warm to the touch, my body felt like a furnace. It was probably a combination of the green tea Iím taking, the fat burners, and then my body trying to burn off the carbs on top of everything else.

    In general I do feel like my body is running a bit warmer these days. I have to give credit to the guys at Sports Food, their fat burner product is awesome. I took ephedrine-based fat burners in the past and I found I couldnít take them for long without feeling shaky and burnt out at the end of the day. Contrast that to the Sports Food product which has a kick to it, but in general just makes me feel more alert and energized. Iím up to two caps per day now and Iím considering bumping it up to three for this next week.

    Overall, Iím still making progress, it just seems to come in bursts after long plateaus. Iíll be stuck at a certain body fat level for days and then all of a sudden itíll start dropping and Iíll be down a full percent or more. One of the real important things to me is that Iím feeling good about myself. I feel really capable in the gym and now itís just about seeing how far I can take this.

    One thing Iím interested in is to see how Iím going to do with game at the start of Rockstar. Itís been a long time since Iíve had an opportunity to go out and be social. Iíve been wrapped up in work, travel, this transformation, and every else going on to really pay much attention to my social life. Iím just glad we have world class instructors to get us going and guide us at the start of this journey.

    What I really like about the way these initial stages of Project Rockstar are set up is that they force us to produce. We write journals, film video blogs, and submit pictures and spreadsheets of our results every week. I think getting into the habit of doing these things builds the same kind of discipline you need to be successful in any endeavour, and particularly as an entrepreneur. All the writing weíve been doing, I can tell that all of us are starting to develop a distinct voice, a distinct style of writing and expressing ourselves. Thatís powerful. Every LS instructor will tell you at your bootcamp to start a journal, but how many actually do it and stick with it? There are some obvious benefits to starting and continuing with these habits.

    One of the benefits of producing something every week is that it builds momentum. David Pollay says that ďmomentum producers understand an important law of physics: ĎObjects at rest have no momentum.í They know the power of their thinking, planning and acting. Bottom line Ė momentum producers are hard to stop.Ē If objects at rest have no momentum then I think each of the Rockstars exemplifies the opposite of that Ė we havenít rested in weeks. Between working out, journaling, making videos, maintaining spreadsheets, and just focusing our lives in a positive direction, all of us are building a ton of momentum which is going to culminate in Project Rockstar.

    Steve Siebold had these comments in regards to momentum, ďan emotional creature on a hot streak can become a champion if the momentum lasts long enoughÖ if the perception of momentum is present, confidence and power will continue to increase.Ē

    Right now, our team is building a ton of momentum. Rockstar in 5 weeks guys.

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    Week 7

    I am really really stressed out this week (and stress affect my weight). To begin with, my nursing facility is due for annual inspection, and I have enormous anxiety lately (work related), and that does affect my appetite, my weight and perhaps, most importantly, my mood. The past 3 days I did not sleep well and did not sleep enough. The past 2 days I was working on Sterlingís new website and took a LONG time debug the website and to ensure it, at least, up and running the basic layout and the day before, I finally went out with a girl I met from previous weekís daygame session and itís really really emontional draining. (considering the fact I have to drive one hours to San Fransisco, rent a motel room before-hand without even knowing if I can close the deal. But perhaps, most importantly, I wasted a whole day in San Fran and it really messed up my eating schedule. Everytime I went to San Francisco, I feel like I did not eat enough that day, although I try really hard to catch up the calories once I get home)

    Now ÖOn to the positive side My appetite actually become better now, maybe because I stick to the diet regimentÖ. NowÖ every few hour, I feel hungry!! Which is beneficial to me. I try to cut the carbohydrate down alittle as although my weight is increasing, so is my body fat. But it just so hard to gain lean muscle weight. But I will try my best. One thing I really love about the 12 week program is that I always dream to have a more healthy life style and this program make me a better man!! I now learned how to cook my own brown rice (btw, I still eat 50% brown rice mix 50% white rice, due to my indigestion), I learn how to cook chicken, I learn how to cook steak. Those might not seem any special to you guys, but for me, I have never cook in my life, this is incredible life experience (I feel like a normal guy now lol)

    I am pushing to my limits now, my workout is getting more intense now. My last 2 girls that I been with back in 2012, they both says I am way too thin. The toughest workout, for me at this time, is the Ab workout. Maybe the abdominal muscle is weaker (?), but after I did my AB workout, especially when I am pushing to the limit, I get abdomen cramp, and muscle involuntary tightening, as if I am having a Abdomen seizure (it does subside in 1 min), maybe the abdomen muscle is weaker than other part of body(?) well, I got to do a research on that. Unlike the Ab muscle, I push hard in Bicep, Triceps, Chest and Back. Sure they all get sore and tired, but they donít have the muscle involuntary tightening cramp of my abs. BTW am I the only one who experience that? Lol
    My goal, like I always aim for it in my life but never reach it.. not even close, is to reach 140lb regardless of body fat (of course, the less BF the better) I feel like I am almost there, but it still so far away. I actually feel really difficult to gain weight now, considering that I also need to maintain a certain BF%.

    I donít know if anyone can tell from my pictures, but I do feel like I am getting bigger, slowly but surely. (or maybe I have never really pay attention to what my body look like until this program started).

    To be perfectly honest, If I am a girl, I want to be with a guy who is bigger as if he can protect me. (waitÖ!?! That sounds so weird lol) but that become my motivation for workout Ö to eventually become a manly man

  66. #66
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    Week 7

    General thoughts on Rockstar:

    Iíve finished reading half of Jesse Kriegerís book, Lifestyle Entrepreneur. Jesse seems to have an incredible life, and Iím very eager to meet him in person.

    At the beginning of the book he proposes to do an exercise, he calls it identity map. Iíve done many exercises like this this in the past, to make an assessment of your skills and goals in life, but that one is definitely the best Iíve seen, well described and filled with an example of Jesseís life. I did this exercise and became aware of many things:

    Since I began to work in my company, I have had a cool life somehow, Iíve been able to travel to exotic locations and I have had the time to do my favorites hobbies, but I wasnít planning my life, I had to conform to the companyís rules, and my boss was the one in the end who decided my schedule. Even if it felt easy that way because I didnít need to care about anything, I wasnít leading my life in the way I wanted. I thought about the time where I was the most happy in my life, my two years in Spain in 2011-2012, and wondered what I had at this time that made me that happy, and there were 2 definite elements:
    - I was living in a big city, with a social circle of great friends from different nationalities.
    - I was working with a small team of people with whom I shared the same interests, and they were very motivating. Although I was working with the same company than I am now, it was a small unit, more like a start-up and I was more autonomous in my work.

    This seem obvious to me now, but it still wasnít 2 weeks ago. I need to leave France to go live in another big city abroad, and work with like-minded people to live my life to the fullest.

    In Lifestyle Entrepreneur there is a chapter on creative constructs, which are temporary lifestyle changes where you pursue an interest or passion, to change your state of mind. Itís funny because before reading the book, I thought about doing just that after Rockstar: make a big world trip, to find a new country to live in. It will certainly be in South America, as I like Latin culture. But I plan to travel also to Asia and Australia, two places Iíve never been, I donít exclude them. Iím an avid reader of Tynanís blog and books (Tynan), I think his ďnomadicĒ lifestyle is incredible, I donít know if it will suit me but Iím open to try it, for 6 months or 1 year.
    The book made me realize also that fitness is my biggest passion. These 7 weeks of training have reminded me that my body responds well to exercise and that I have the discipline to succeed. So I plan to continue training seriously after Rockstar and compete again.

    Body transformation

    Everything is going perfectly. I weighted this morning at 174 pounds, 6 pounds heavier than last week. My body fat has remained more or less the same in the meantime, I took measurements with my caliper in addition to the scale, and I didnít notice any relevant difference in comparison with last weekís measurements. A 2-3 pound weight variation doesnít mean much in relation to my weight, I could be due only to water retention. But with 6 pounds more, Iím sure I put on some muscle, and I see it in the mirror.

    As Iím building muscle mass, I cut a little bit of my cardio, for several reasons:
    - Phenomenon of adaptation: I f somebody does a high volume of cardio for a long time, his body gets better, fuel-efficient in performing aerobic work and attempts to burn the lowest amount of calories. Furthermore, as fat is the chief fuel source for long-distance running, there is speculation that the body of the long-distance runner becomes ďgoodĒ at storing and holding body fat. This can be illustrated by the fact that the Olympic sprinters appear visually leaner than the Olympic marathoners.
    - Doing too much cardio could stress the body and impair my progress in the gym.

    Iíll resume the whole cardio the last 3 weeks, when Iíll be in cutting phase again. Right now Iíll only do 3-4 sessions a week, only in the morning. I like doing my cardio in the morning on an empty stomach, I take my fat burner and L-carnitine just before, the caffeine in it help my body mobilize fat. I use high intensity interval training, I got a big staircase near my house that links the old part of the town to the new town, thereís approximately 300 stairs. I run up and down them 5 times in a row, Iím usually pretty destroyed at the end, but itís an exhilarating feeling, it releases endorphins in my body that keep me in good mood all day.

    I was cited by Rockstar instructors last week as having one of the best progressions so far, along with Dougie B, but modesty forces me to underline a few things:

    - My scale overestimated my body fat percentage at the beginning. It recorded 20,5%, but I was rather at 17-18%

    - I was in great shape no more than three years ago, and I beneficiate from ďmuscle memoryĒ. Although the term can sound new agey, itís actually a very documented fact that itís easier to gain the muscle you lost than the muscle you never had in the first place. The rate of regaining lost muscle can be dramatic sometimes, one of the most spectacular examples I heard of was told in Gorilla Suit, the autobiography of former pro bodybuilder Bob Paris, who was very famous in the 80ís. After competing in Mr Olympia 85, he decided to switch to acting and stopped to train totally, lost almost all of his muscle mass and managed to gain back everything in only four months, 2 years later and competed in the 88 Mr Olympia with even more muscle.

    - Also, excepted for the first 3 weeks, The 3 last weeks have been relaxed at work, Iíve been able to quit early to go at the gym every day, and especially to sleep well at night. Sleep is one of the three components of a successful fat loss or muscle-building program (the 2 other ones being diet and training) and its importance cannot be overemphasized, you can have your diet and training to a T, but if you lack of sleep youíre unlikely to have outstanding results. Let alone your metabolism, capacity of recuperation and energy while training will drop.

    One of the most common critic I hear by people that shun bodybuilding is: Whatís the point of building big muscles, because if you stop training they will melt ?
    They forget that it is the same scenario for almost every skill one person has: Learning a new language, learning to play an instrument, learning game. If you donít work on it regularly, you will lose some of your skill. And the analogy with bodybuilding is interesting here: If you work on a skill again after an absence period, you will gain it back quicker than in the first place.

    Thatís why in my opinion, a person who thinks like this will have a hard time to succeed in life, if he becomes comfortable as soon as he reaches a certain level: Learning and working on your skills is something you need to do every day until the end of your life.

    Now that my diet is no more limited in carbs, I have the pleasure to cook more varied healthy meals again. An important reason people donít manage to stick to a diet is that they donít like the food they eat; therefore the risk of cravings is bigger. Truth is, bodybuilding nutrition doesnít have to be boring, at the contrary it can be very tasty and nutritious at the same time. There are some fitness and nutrition experts that dedicated themselves to create delicious muscle-building recipes, among them Dave Ruel (Dave Ruel Review and Recipes – Who are you really, Dave Ruel?), I highly recommend his book Anabolic Cooking, and Anna Sward, who makes all kind of recipes with protein powder: = PROTEIN POW(D)ER !

    They have plenty of healthy tips and tricks to substitute refined carbs and processed foods for healthier choices (like making pizza crust with cauliflower instead of flour, using spaghetti squash instead of real spaghetti). Anna has even a lot of recipes of healthy desserts (black beans brownies, oatmeal and whey protein pancakes) so there really are no excuses!

  67. #67
    Ali A Guest

    Iíve started losing track of the days and what week it is in the transformation. Luckily the tracker has been a helpful reminder. I have started to gain weight lately which is great Ė I have been on about 3,000 calories a day. Having previously lost about 5lbs in weight due to trying to shed some body fat, I recently weighed in at 146lbs. Nothing compared to some of the bigger guys but it is good for me Ė the lowest I have been since on rockstar was 139lbs due to the intense cardio and low calorie diet. So to gain some weight back has been good, although I have had a few days of plateaus so it has not been consistent.

    One worrying things was my increasing body fat. Some of the bodyfat I aimed to shed has come back Ė according to my body fat reader which consistently seems to be messing up lately. Iím reducing my carb intake to avoid my body fat rising and will monitor it closely.

    Now we are in week 7, it is interesting to take a look at my body. Iím happy with my chest, but need to be careful with the belly. I also wish my arms were bigger Ė but I see this as a continuous process. My arms may not be massive by the end of the transformation, but I know it is something I need to work on and so will continue working on them post-rockstar.

    We have our whats app messaging group and its great to get to know the guys. Even with little messages being pinged back and forth. Its great to know that we are in it together, even though we are spread out across the world. I canít wait to meet these guys and have an incredible journey with them. I just have to be careful not to stand topless next to some of them Ė they are killing it in the gym and look great.

    Workouts are still going well. I had my football tournament last week. The previous tournament went really well. My fitness was at its best and my team dominated and won the entire tournament. This time round was different Ė especially on a personal level. I felt burnt outÖbig time. I went into the tournament thinking I was fitter than ever but after a few mins I was struggling to run and felt a lot of strain in my joints. Over the course of a few matches I got the usual bumps and bruises but what worried me was my right knee. I hadnít taken a knock there or anything, but it felt like my knee cap was slightly out of place. I was really mindful of it throughout the tournament up until our quarter final match where I went to kick the ball and felt as if my knee cap had popped out of its socket! It was horrible. I had to come off the pitch immediately and get it looked into as I couldnít walk. Luckily my knee cap was still in place but im only just recovering now. I think it has been from a lot of hardcore jogging/cardio prior to this. Perhaps I wasnít listening to my bodies cues and pushing through the pain Ė but I donít think this is the case. I think it is just a case of being worn out. Either way, it was interesting to go in there thinking I would be unstoppable only to find out I was in pieces after a few matches.
    The Sports food supplements are still being taken. Will soon finish my protein shake tub Ė which will suck. The thing has 26grams protein and next to no carbs and zero sugars. Its great. Literally the perfect protein shake. Maybe the guys will send us a new batch *hint hint*

  68. #68
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    Week 7

    This has been a critical week for me. I pushed extremely hard on the diet side and came out with some nice results. As I stated last in last weekís post, I got into a great deal of trouble because of my carelessness with the diet. It is 80% of the workout program, and I had been neglecting it. In order to make up for this failure, I set out last week to right the wrong by pushing extra hard during my remaining time. This week has been a smashing success. It is not a cause for celebration, merely affirmation that I can still make reasonable progress by the close of the workout program.

    My calorie totals for last Friday through Thursday are as follows:
    ē Friday 1420
    ē Saturday 1292
    ē Sunday 1486
    ē Monday 1156
    ē Tuesday 1670
    ē Wednesday 1720
    ē Thursday 1680

    I have been eating primarily only home prepared food. This has been a mix of eggs, chicken, beef, fish, kale, broccoli, onions, mushrooms, and red peppers. Mentally, it hasnít been excruciating to reduce my calories, mostly because I have a massive fire under my ass to make rapid gains as soon as possible. I have been slamming a ton of water when I get really hungry, but overall I have been managing. I dropped from 143 to 139.5 lbs and hit an all-time low with my body fatÖ 13.3%! Just to reiterate, this is not a reason to rejoice just yet, but simply an indication of what is to come. Also, I should note that the BF reader has been fluctuating pretty drastically, but I can still revel since I have never gotten such a low number.

    For the workouts, there is a new twist this week. We just added something called pyramid sets. These are exercises that begin with a low weight and a very high number of repetitions and eventually progresses to a high weight and a low number of repetitions. For example, one shoulder exercise began with 50 repetitions and went all the way down to 10 repetitions for the fifth set. This crushed my shoulders, but in a good way. I chose 2.5 pounds for the first set and I was dying during the last 20. I have never attempted to do 50 repetitions of anythingÖ itís brutal.
    On Thursday, my shoulders on both my left and right side were screaming all day. It wasnít a muscle soreness, but a deeper pain that likely stemmed from my tendons. I think it was from the back exercises I did, but Iím not positive. I was pretty concerned about it, though today they felt fine. I took some Advil and I think that reduced whatever inflammation was there. I pushed a little too hard this week on the weights, but Iím going to be much more careful during the next back and biceps day.

    Iím not getting super sore anymore for multiple days. For example, my biceps were nice and rocked for a day, but that was it. My muscles are recovering much more quickly which I think is a good sign. Another awesome thingÖ my abs are starting to peak through. Even my roommate noticed this week which was awesome. I still canít see the lower two muscles beneath my belly button, but I have some time still to bring them out.

    If youíve been reading my posts regularly, you know that I always write about my job situation. Here is another update: I finally gave notice at my firm that Iím leaving!!  It felt so good to get it over with. I was dreading the discussion, but it went it smoothly and now I can look forward to the summer. I still have to figure out what Iím doing when I get back, but I have some nice potential options. In addition, I interviewed with a movie studio on Thursday for an in-house legal position. I think it went well, but we shall see if I get a call back. Overall, the week was solid, but there is still a long way to go.

  69. #69
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    ďOutliers are those who have been given opportunitiesóand who have had the strength and presence of mind to seize them.Ē ĖMalcolm Gladwell

    I just finished reading Outliers Ė The Story of Success by Malcolm Gladwell. Itís the fourth book of his Iíve read, and I think itís the best of the four. He might have just eclipsed Hunter S. Thompson as my favorite author. There are so many cool, crazy stories in this book. Itís worth reading just for the history. The lessons learned are fantastic also. I had read somewhere before that luck is the result of preparation and opportunity, and thatís basically the underlying theme of this book. All of this can be applied tangentially to game too. Seriously, I canít recommend reading these books on psychology, business, and success enough. Honestly, the best thing about getting into game for me, has been the impact its had on aspects of my life unrelated to women (even though thatís improved a lot too). Iíve improved my health, wealth, and relationships dramaticallyÖand I canít wait to see what happens after Project Rockstar. If it werenít for game, I would have never left my ďgoodĒ life behind to take a job in a new country where I didnít know anyone. It all comes down to taking risks, and having the confidence in yourself to know that even if you fail you have the strength to get back up and try again. I feel like Iíve been promoting a lot of blogs, but I honestly think thereís excellent content on some of these sites. Mark Mansonís blog, Post Masculine, has a couple of absolute homerun articles. I just checked out one on there yesterday that talks about:

    Why Young Americans Should Work Overseas

    Awesome read, this is something I might consider post-Rockstar. I was planning on booking a flight back to Minnesota after the program concludes, but after some wise advice from the instructors, Iím going to keep my options open. Iíd also recommend checking out Mansonís post on Life Through the Eyes of a Beautiful Women. I think a lot of people in the community come in with some resentment towards women. I did. This article helps put things in perspective.

    Iím so damn excited. I dropped down below 10% body fat this morning for the first time. Iím not going to be modestÖ I look amazing. Iím so blown away by the results. I have 8% body fat in my crosshairs. I think it can be accomplished in the next 4 weeks. Iíve really gotten into a groove with my diet. Itís basically a rotation of the same 4 meals and about 1500-2000 calories per day. I have however developed a sugar-free Red Bull addiction. Iím drinking two per day when Iím a bit on edge. There could be worse things I suppose, and Iíve kicked coffee. Not drinking alcohol is starting to have interesting effects on me. I feel extremely sharp and some memories and knowledge from a long time ago are starting to come back to me. On top of that, Iíve been a reading machine and killing it at my job. I drank pretty hard from about the age of 15 until December of last year. Nothing too crazy, but there is a chance I could pay for it in my later years. Fortunately, the body is pretty good at healing itself. I mean, what can I say? I liked to party and have a good time. Alcohol was the lubrication that helped me amass a giant social circle. It never really became a problem until about 21-25. It wasnít so much an alcohol problem, as it was a social anxiety problem and some issues I had with myself after a serious relationship went sour. Game indirectly helped me work these issues out.

    So with only one month left in the workout program, I want to fine tune things and put the finishing touches on this masterpiece. No letting off the gas or getting lazy. Ideally, I want to be at 8% body fat and no lower than 161 pounds. I currently weigh 162 pounds at 9.7% body fat. My weight loss has basically plateaued and Iím just seeing slight decreases in body fat on a day-to-day basis. Iím going to have to man-up and ignore the pain in my knee. I need to do cardio other than the stationary bike at least a few times a week. I seem to be able to manage jogs down the oceanfront better than the treadmill. I donít think itís as hard on my knee and the beautiful scenery keeps me going. This weekend, Vancouver is going to see the first beach weather of the season. Iím looking forward to working on the tan to go with these muscles.

    Life is funny. I found out two days ago that the very first girl I ever messed around with and fell in love with, will be getting married the same day I leave for Project Rockstar. Talk about two completely different life trajectories. Iím really happy for her, I knew it would be coming at some point. Itís just a trip that the wedding is the day before Rockstar starts. Two years ago this would have crushed me. I was hung up on this chick for a long time. We were off and on for like 4 years, and then at 19 I decided to ditch her for this other girl I had obsessed over all of senior year of high school. The girl I left her for cheated on me two weeks later. Awesome. Then wedding girl slowly cut me out of her life until one dayÖI was completely out. I tried to maintain contact, to the point of starting to feel like a stalker. I didnít get it. Part of the problem was I had been idealizing her and the relationship. My personality type tends to do that quite a bit. This was a big obstacle I had to work on overcoming in regards to my dating life. I had been idealizing a lot of women and putting my happiness in them. That shit isnít cool. Now I try to live my life with more of this mindset:

    ďHave a mind that is open to everything and attached to nothing.Ē ĖWayne Dyer

  70. #70
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    week 7- Entry

    Week 7-

    So week seven is over, and we have 5 more weeks to go. This was a pretty good week for me. Iím feeling that I have really pushed myself at the gym, and the results are there. This week photos are the best so far. My ABS are shown, theyíre still not perfect, but Iím getting there. Itís Friday today, and I just finished the leg workout for today. Yesterday I did the shoulder/calves workouts. The Pyramid sets are great. Theyíre really working your muscles and burning you out. My muscles are really tired at the end of the workout. No my goal is to start gaining weight, so Iíll start counting my calories and make sure Iím putting in my body around 3200 calories a day. Iím 160 pounds at the moment. I was 165.5 when I started the program. I want to be between 165-170, when Rockstar begin. I came down from almost 11% Body Fat, down to 6.5%. Thatís probably the reason for the difference in the definition I see in my body.

    A few things I changed up this week. One I started doing swimming 3 times a week for my cardio. I feel like swimming is great for getting the muscles to be stronger and at the same time helps you with loosing body fat %, and become leaner. I love it. It feels great to step out of the pool, you have a lot of energy, and itís very refreshing. I also find a part time workout partner that meet with me at the gym and we are pushing and spotting each other. It keeps the work out more interesting when youíre working out with someone.

    Last week I went out and took a table with my friends at one of the clubs here in downtown San Diego. As usual, I didnít drink, but I feel that Iím getting much better at night game when Iím practicing it with no drinking. I feel that I need to work much harder to put myself into a good momentum. I used to do a lot of night game with drinking, and now with out the alcohol itís less easy. However itís very challenging, and Iím getting better from week to week. I pulled a ď9Ē from the club and I was pretty proud of myself. Thatís the highest I got with ďno alcoholĒ involved so far. The game assignments did help a bit, because I was doing them on Friday just before I left to the club, and it was all pretty fresh in my memory, so I used many of the stuff to turn things sexual. Braddock interviews are gold. He gives a lot of great lines there. It really helps on field. Since then before I go out I always go over my notes from the interviews. I have to say I do miss alcohol, but the not drinking thing, makes me better in many levels. First, Iím not getting the calories from the alcohol, and it makes the transformation process faster. Second, you get much better in night game, because youíre really think about everything you say and practice. Third, ďno hangoversĒ. I forgot how a hangover feels like. I hope everyone having the same type of experiences.

    Hope youíre having a great week. Four and a half more weeks to go ☺

  71. #71
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    Week 7

    General Project Rockstar

    I am getting increasingly excited and nervous about the program as the start date is now only six weeks away. I am really looking forward to the life changes but also leaving a comfort zone, which will mean some temporary discomfort and unknowns. In order to improve my inner game and efficiently focus my efforts I have been listening to The New Psycho-Cybernetics audio series and living consciously.

    I have been focusing on game but received some instructor feedback to mainly focus on being a social guy, willingness, to approach strangers, and normal conversation. This was something I had been working on to some degree but for the past few days have focused on exclusively. I greet nearly everyone that I see on the streets, which has helped me transition to being social throughout the day even when I am in my own head. Some people respond and some don't but it is worth it to make some people smile and share a brief connection.

    Due to this practice I notice that I am able to transition to a social mental state more easily across the board. I have taken the time to have more lengthy conversations with waitresses, hostesses, store clerks, and any others who I come across when out by myself or with friends. I have also engaged in much more lengthy conversations than I usually prefer with a few friends and have found it more effortless. I am getting used to some superficial conversation that I would not normally find engaging but also making it engaging and learning to enjoy it.

    Avoiding alcohol was challenging at first but is second nature now. I am able to go out with friends who are drinking and not feel like I am missing something or not on the same wavelength. This is also great practice for the game component of the program. Iím going to a house party tomorrow night and look forward to meeting new people.

    I keep seeing glimpses of the life I want as I improve and continue to reflect on what I want out of the program. There are some things that I wouldn't have noticed or reflected on in my daily life before being accepted into the program. For instance, while out with friends I tend to notice more men who seem to have it all. Now I watch these men a little closer because I know I will reach that point myself. I also pay closer attention to women that I encounter and know that they will be ďin my leagueĒ as I become a better man.

    I really like the fact that one can enter Project Rockstar with no game experience and reach phenomenal levels in game and lifestyle during the program. The instructors mentioned that we will be very different men by the end of the eight weeks. I love the idea of continuing my ďRockstarĒ experience after the program to maintain the momentum. Hopefully some of the other students will want to keep up the good times for at least a few more weeks.


    Sports Food transformation

    This week my body fat reached 12.8% at 178.4 pounds, which . I have received more compliments on my body from both female and male friends. I am self-identifying as a physically fit guy rather than one who is getting in shape, even though I am still improving. I see much more definition in my abs as I have reached the sub-13% body fat level.

    This week I have had a lot of practice fighting the temptation to eat unauthorized foods. I have been visiting friends out of state and they are used to having dinners out and moving about quite a bit. This makes it a bit harder to plan but I have adapted by planning meal times and bringing snacks such as pre-made protein shakes. This has become almost second nature by now and will result in better management under less challenging circumstances.

    This past week I have increased my cardio intensity but want to minimize muscle loss. There are some techniques such as High Intensity Interval Training (HIIT) to get more out of cardio sessions than the typical high intensity cardio. With this technique I alternate between an intensity level that would normally be unsustainable for the entire 20 minutes (near max HR) and then reduce the intensity to about half the effort. An example would be sprinting for 30 seconds followed by a one minute jog.

    This week I also jogged for the first time in years. I had been concerned about the impact since I have bad knees and have had a few leg injuries. However, slow jogging felt great and it is so much more convenient than having to find cardio machines while traveling.

  72. #72
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    Week 7

    Last week I was moved into the “gainers” group because I got below 10% bodyfat consistently for over a week. It felt really great. People were noticing that I’d lost weight. I wasn’t fat to begin with, but I just looked better – clothes hung better on my, my face was slightly more defined, etc.
    Switching into the gainers group has been a pretty rough adjustment. I’m supposed to be consuming 3,400 calories a day which is really extremely difficult when you’re eating mostly low-calorie foods. I’m having to get used to the sheer intake which is astounding – I never realized you’re supposed to eat this much in order to bulk up. I’m doing things I never imagined like eating 8 chicken breasts at lunch, plus 1.5 cups of beans (that’s a lot of freaking beans) and Ĺ cup of brown rice. And then eating again 2-4 hours later. It’s a hell of a lot of food.
    Realizing just how much I really need to eat took a few days in itself. It’s easy to just eat more than you normally do and think “ok, I’m probably there”. But I measured out the quantity of food I was actually eating and tallied it all up and realized I wasn’t even close. Next, building the logistics into life is a challenge. Figuring out how to constantly have an enormous quantity of healthy food at hand is hard. I think I’m finally getting into the swing of things after 2 weeks of adjusting to get there. For at least 2-3 days I’ve consistently gotten in 3,400+ calories with roughly the correct protein / carbs / fat balance.
    Dealing with feeling bloated has sucked. I’m learning what eating patterns my body best responds to. I’m trying to eat something like 5-7 smaller meals a day (large meals by normal people’s standards) instead of 3-4 larger meals consisting of the same amount of food, in order to reduce the awful feeling of bloatedness that comes from less frequent, larger meals. It’s rough. I actually was getting so bloated and so gassy from the beans that I bought some digestive enzymes that help you digest protein, carbs and fats. It has actually helped a lot taking these enzymes to help my body accommodate the overfeeding.
    In addition to that I’m thinking of starting to replace food with less filling but still calorie- and protein-rich things like shakes and protein bars. I need to look into it to figure out what products will fit the bill at a hopefully reasonable cost.
    I’m now worried about getting fat. Since starting to eat a lot more my bodyfat percentage has gone up. I can see it on myself and I’m sad to see the my brief very low fat level go away. I’m back up to around 11% bodyfat. I understand that it’s normal to gain some bodyfat during this bulking stage but I’m not really sure what the long-term strategy is. I’m hoping that I will be able to build up a lot of muscle and then cut out this fat somehow without losing any of the muscle I’ve gained. Of course 11% bodyfat certainly doesn’t make me actually fat or anything, but I’d really prefer to be back down by 9% where I was before. I was loving that.
    It doesn’t help that the bloating makes me “feel” fat. After eating a huge meal, my stomach is literally enormous and even though there’s not much subcutaneous fat and I have a 4-pack, I still look like a fatass because of how much my stomach protrudes. Overall, this is a challenge and I hope it’s a phase that I just need to get through. My understanding is that once I “break into a new body class”, my body will just acclimate to the new level of food intake etc and everything will feel normal again, including the feeling of regular eating even though I’m consuming gigantic amounts.
    Overall, still feeling motivated although slightly bewildered by all this. People are starting to notice that I look bigger and more buff which is nice, although I’m not at all satisfied with where I am and I hope the next few weeks bring really significant muscle gains in a defined way – I really don’t want to end up being one of those muscular fat guys with shitty-looking everything. I really don’t care to have muscle unless it’s both well-shaped and well-defined, so I’m having faith that that’s what will happen if I just keep following the plan…

  73. #73
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    Week 7


    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.
    Day 36 – 13.8% body fat, 197.7 lbs, 170.4 Lean Body Mass, 27.3 fat lbs
    Day 43 – 13.2% body fat, 195.1 lbs, 169.3 Lean Body Mass, 25.8 fat lbs
    Day 50 - 13.6% body fat, 197.7 lbs, 170.8 Lean Body mass, 26.9 fat lbs

    Last year’s Project Rockstar journals are pretty interesting. It seems like the group meshed well and got very good at game very fast. The pieces of useful advice I found in there is limited relative to the descriptions of each individual night from each rockstar’s perspective, but it’s interesting reading. I suppose I’ll have to try to make my journal more informative for future generations of rockstars.

    This week was mediocre in terms of diet and workout, and the results showed (or didn’t unfortunately. Perhaps it was the gainier diet, but I stopped dropping body fat but also stopped dropping weight. Measured my biceps today 13”, paltry compared to the 16” I want to get to. It’ll take a good year or more I think to get where I want to go, but the SportsFood transformation certainly kickstarted my fitness habit. I did the math, and realized I cheated 11,000 calories since the beginning - way way way too many, mainly in a few huge days I cheated myself. That’s 3 extra pounds+ I didn’t need - I’d maybe be 1% lower body fat. Also I had to skip one day of workout but did 2 today to make up for it, and have done all the cardio.

    Supplements continue to help - I was talking to a trainer and when he was a competitive bodybuilder he took 60-70 pills per day! I’m only taking 25 or so. I wish we had more protein powder the SportsFood protein powder is the best tasting I’ve been able to find.
    Good news also in that my habits inspired my mom I think to finally drop weight (well that and my brother’s wedding) - she’s never been so interested in diet and exercise since she saw the transformation I’ve had thus far over the past 50 days.

    Typical Day:
    Sleeping 7 hours 563 calories
    Cardio 1 hour 600 calories
    Workout 1 hour 300 calories
    Sitting at desk 11 hours 1474 calories
    Showering/self care/cooking 1 hour 180 calories
    Reading - 1 hour 116 calories
    Socializing - 2 hours 357 calories

    The socializing was an exaggeration - really hardly since I bunkered down to focus on work and working out except on the weekends occasionally, but even then I work and workout most of the day.

    This week I’m going to focus on not socializing outside my apartment, cause it leads to temptation and cheating. It’s just easier to focus on work and working out. Basically that’s my plan for the rest of the month. Also I have a feeling I’m going to be switched soon to a no-carb diet again to get that stubborn BF down below 13%. I actually enjoyed being in the loser category more tasty temptations like organic peanut butter and brown rice just weren’t an option.

    I wish there was something more I could do in my spare time to prepare for the Project Rockstar experience, particularly the fitness part.

    A saving grace has been it seems to me I’ve been killing it in the gym - accidentally did 500 reps of side lateral raises pyramid - supposed to do 150 plus 10 drop sets. Caught on halfway through ha.

    This next week is exciting – find out about Vegas vs. Montreal, and are starting to plan the Project Rockstar week possibly Ibiza. Going to be an amazing summer.

  74. #74
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    Week 8

    This week I discovered the secret to losing body fat. Yeah, I know, Iím a slow learner Ė by the eighth week you would think I would have that dialed. Some of the other Rockstars have already mentioned it, but it really hit home for me this week what the magic ingredient to dropping body fat is. Hint for the reader Ė although exercise, diet, and supplementation all have to be on point, these are not the secret sauce. Read on if you want to know what the real key to getting a six pack is.

    Alright, week eight. I finally broke through the 12% barrier and hit a new low in body fat this week, coming in at 11.9%. I was starting to think it was never going to happen, that I was doomed to be above 12% for the rest of my life. I felt like the trader thatís trying to sell the market short at a $12 price point and the market just keeps bouncing off of support. You start to wonder if this thing is ever going to go.

    Of course, that was before I discovered the secret sauce.

    Before I get into that though I need to echo what Dougie B said about his life in general since starting this process. I feel the same way; Iíve been killing it at my job lately, just getting more done and taking on more responsibility. Outside of work I signed up for an online course that will move me closer to accomplishing a dream of mine. Iíve been reading and studying my ass off this week, Iím trying to condense what is the equivalent of a full-credit university course into one month. Iíve already registered to write the exam on June 3rd, just before we leave for Rockstar, so Iím really pushing it in all areas now. Not a second of my time is wasted if I can avoid it.

    Alright, on to my discovery this week. Philip B mentioned it in his post last week and I think a few of the other Rockstars have touched on it Ė the secret to success when it comes to losing body fat isÖ wait for itÖ

    SLEEP!

    This whole time Iíve been analysing what works and what doesnít. I made awesome progress when I was at home, dropping close to 2% body fat in two weeks (Iíve only been home for two of the last eight weeks) and the reason is that I was getting a solid nine hours of sleep every night. The rest of the time, when Iíve been at work, I get less than 7 hours per night. The exception is occasionally on weekends when things slow down for us Ė and lo and behold every time I get a decent sleep my body fat percentage is lower the next morning. Itís like clockwork, it blows me away. Likewise if I get less than seven hours my body fat will either remain the same or bounce higher. I started paying more attention to this and there is a direct correlation. if I get 9+ hours sleep I make progress. Less than that, I donít. Itís uncanny.

    So Iíve started focusing on my sleep patterns more. Five days a week Iím stuck with less than seven hours per night. On the weekends though I can crash a bit longer. Iíve been able to tweak my schedule recently so that some nights I can get more throughout the week. Itís working.

    Iím still training around a small tear in my hamstring, Iíve had to dial back the intensity of the cardio sessions substantially, but Iím still able to make progress.

    Of course, if sleep is the most important thing, then diet, fitness, and supplementation are the next most important. Those Iíve got down to a science now though, so itís all about catching more ZZZZís for this Rockstar.

    In other news I seem to have developed an addiction to the Sports Food Fat Burner product. I went off it for a day because I didnít want to have any stimulants in my system when I was doing a presentation for the entire |||| out here. I was relaxed sure, but I was dragging ass that day. The Fat Burner gives a nice kick that Iíve become accustomed to. I get a ton of work done on the stuff and I find Iím more focused in general.

    Iím hoping I can maintain this level of fitness throughout the summer while everything else is going on. It would great to be able to rock up to Croatia yacht week at 10% body fat. It should be interesting to see if this routine can be at least partially maintained throughout the nine weeks of Rockstar. Itís going to be a busy summer Ė one of the most exciting of my life without a doubt.

    LAST MINUTE UPDATE

    Itís officialÖ

    We just the wordÖ

    The first leg of Rockstar will be inÖ

    Wait for itÖ

    LAS VEGAS.

    Can I get a ďfuck yeah!!!Ē

    I am so fucking excited. I love Vegas. I was there last year in the Spring for a daygame bootcamp with Hoss, and then I went back in October for Super Conference. Iíve been there a bunch of other times in the past as well, and every time is just an absolute epic experience. The great part is that I think a couple of the Rockstars have never been! They are in for a fucking treat. Itís the perfect place to kick off Project Rockstar 2013.

    Anyway, thatís enough from me for this week Ė Iíve got plane tickets to book 

  75. #75
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    Week 8

    Though Iím less satisfied by this weekís progression than last week, it was still pretty good. Iím now at 176 pounds, 2 pounds heavier than last week. Close to my end goal of 178 pounds, I still have some muscle to pack and some body fat to get rid of. Since I switched to a moderate bulking diet two weeks ago, my body fat increased slightly, which sucks but itís almost unavoidable.

    I really like bulking and putting on muscle, I feel better overall than when Iím cutting. I actually wish I didnít have so much body fat to shed when I began the transformation, I could have put on much more muscle. This week I made the commitment for the rest of my life to never be above than 12% body fat. Even if I have a hectic schedule of work and travel and I need to eat outside, after those 8 weeks, I know that it is perfectly possible, when I have the will.

    I took measurements of my arms, shoulder, chest, legs and waist girth with a tape, the first time since I began this transformation and the results speak for themselves:
    - I lost 3 inches around my waist.
    - I gained 2 inches in my thighs.
    - I gained 1 inch around my chest and shoulders.

    My calf and arms measurements stayed the same (they are my weak points), but meanwhile I lost some fat around them, too so it means that they also progressed.

    Now that the beginning of Rockstar is only 4 weeks away, I will drop my calories slightly to shed fat again. Iíve been eating approximately 3500 calories for the last two weeks, for the week to come Iíll only eat 2800-2900, which will translate into cutting a portion of carbs in each of my meals. Especially the last two meals of the day, Iíll cut all starchy carbs and replace them by fibrous carbs (broccoli, cauliflower, lettuce, etc.). Then Iíll cut even more carbs the following week, and so on until the beginning of Rockstar, where I intend to appear very lean. Iím eager to see how fast Iíll be able to shed body fat this time, with the help of previous experience and the Sports Food supplements. I hope weíll be able to find healthy food in Vegas and for the rest of Rockstar though, it will be a pity to spoil all the hard work we put into thisÖ

    I didnít like to count calories at the beginning, but now it has become second nature. I have my measuring cups and scale within reach each time I cook and fill my Tupperwares. I made an excel chart to track my daily caloric intake, I notice that the calories tables you find online can be very wrong sometimes, so I assured myself with my scale, nutrition facts labels and cups of the proper caloric value of each food that I eat regularly.

    The workout program of Kris Gethin is including more and more DTP days. DTP stands for Dramatic Transformation Principle, basically itís a workout where you do only 2 exercises per body part instead of the previous 6 or 7, and you alternate very high reps with light weight and normal reps with heavy weight, in a pyramid fashion with an increasing recovery time between each set. I donít think itís more demanding than a normal workout, itís demanding in a different way, as you do many reps with a short recovery time, you muscle is under tension for a longer amount of time. As a result, the workout takes me generally less time to complete, but the exhaustion is the same when I leave the gym.

    At the beginning I was dubious about the efficacy of this approach, as my body generally doesnít respond well to high reps. But I must admit that it seems efficient, besides you always need to change your program from time to time, so that your body is never accustomed to a particular rep/weight/exercise scheme and keep growing. Kris Gethin says that itís the perfect program to build muscle while shedding fat, and I trust him about this allegation.

  76. #76
    Ali A Guest

    Week 8 has been a bit up and down! I have been on 3,000 calorie a day diet and have been eating/downing shakes pretty consistently every few hours. That said, I think I have hit a plateau. I was initially on the cutting group where I was at about 1,500 calories with a focus on cardio. I lost about 2% body fat and 5lbs. Since upping the calories I gained 6 lbs back and am much more toned – but I have been around this weight for the last week and a bit now. I think it will require additional calories to break through – but will need to discuss with the sports food team.

    I had the first decent bicep workout in this entire programme this last week. Previously I have been doing back and biceps on the same day but after an intense back session (one of my favourite body parts to workout) I have little energy for my tiny biceps. This last training session had us do chest and back on the same day and then biceps and triceps on the next day, which I preferred. I also had a decent chest and back workout. That’s the good news…

    The bad news is that I had a reoccurring pain in my lower back from a few years ago and went to see my chiropractor about it. When it was really bad a while back I wouldn’t be able to stand or walk for too long without my back tightening up and giving me issues. Turns out that a mix of football and hardcore gyming has resulted in me tearing my back muscles in three different places! Lower back, middle back and toward the top of my back near my shoulder area. He told me to stop training and playing football for a while to let the healing take place. Pretty hard and shitty to hear. This was a few days before my chest and back session so I obviously didn’t listen. I have another session with him tomorrow morning and will then need to make a decision about how hard to push the weights. I don’t want to be at a point where my back gives me so many issues that day game/night game and the entire trip as a whole becomes problematic.

    On a brighter note, and something that Sterling will be delighted to note, is that I trimmed the chest hair. Think I put him through enough. You can definitely see the shaping up of my muscles better which is great but it itches like a bitch!! My legs and arms have hair too but there is no way I am trimming those – I don’t want to be clean shaving my entire body for the rest of my life. So will need to figure out the best way of trimming the body hair in a way that looks appealing and balanced over all.

    In regards to rockstar itself, Las Vegas has been confirmed as the first stop. There was discussion that it may not be the case but its 100% now which is great. I have never been and have heard nothing but great stories. As the days go by more and more information is getting revealed – things like the instructors who are coming over, discussions over the eurotrip and the electric daisy carnival etc. It’s weird thinking that we are only a few weeks away from kick off. That’s it for this week. Will keep you guys posted!

  77. #77
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    Week 8

    In the cliche words of Vince Vaughn in Swingers... Vegas baby!

    I won't get into the details, but it was looking like we weren't going to be able to go to Vegas for the first leg of the trip. Jennings was able to pull some strings with some powerful people and now we're headed to sin city. The power of Project Rockstar. On top of that, Jennings has organized for all of us to throw down to have his limo and driver come out to drive us around while were there. Not only will it save us money on cabs, but we'll be rolling in style. What a bad ass.

    So much for not dropping below 161 pounds. This morning I weighed in at 159 pounds and 9% body fat. I've been hovering around the low 9% this week, but today was the first time I actually hit 9 flat. Now the question becomes, when do I start getting down too low with my weight? I look phenomenal, like insanely good. I can see it in my face too. Plus I spent the first half of this week at the beach and got a nice tan. Funny story, a girl reading a different Eckart Tolle book than I was reading approached me about it and gave me her number. I'm definitely getting more looks.

    The only thing I'm concerned about, look-wise, is my chest. It still just looks good, but not great. Perhaps I'm judging myself too harshly, but I just feel like it should be more defined. We have another chest day tomorrow, so maybe I'll start to see some more significant changes after that. Besides that the workouts are going great, we're coming down the homestretch here. We're doing some different types of lifts and applying different theory than we were earlier in the program. We've also jumped from 20 minutes cardio to 25 minutes pre and post workout. We have a lot of ab days coming up here in the next fews weeks, I like to see that.

    We'll see what the guys recommend moving forward. I look really ripped and actually feel great. Surprisingly, I don't feel weak at all for having dropped 28 pounds. I wouldn't mind staying on the same program so I can hit my 8% body fat goal, at the same time I would really like to see my chest get a bit bigger and more defined. These guys know best, they've gotten me to this point. I think I'm going to change my cheat meals a bit from this point forward. I spent a few weeks getting pizza and all-beef hot dogs for my cheat meals, but now that we're approaching the end of the program I want to have the one meal of high calorie intake and lower the amount of fat I'm taking in. I did a little better this past week as I had banana pancakes with bacon, sausage, and breakfast potatoes. This week I think I'm just going to grab a Chipotle burrito. Actually, I'm going to try and get a Quesarito. It's supposedly a super secret off-menu quesadilla-burrito combo. You have to ask for it and I guess some stores do it and some don't.

    I was going to put in my notice for work today, but there were a few loose ends I wanted to tie up first in case they decide to cut my phone and email off. I have some documents and contacts I need to get saved in case they decide to go that route when I put in my resignation. I don't think they will since I'm not going to a competitor, but you never know. So I'll probably put it in at the end of next week. I've sold most of my stuff, my motorcycle just sold on Wednesday. It was tough to watch it go. I've got a few more items to get out in the next 20 days, but I think I can make it happen.

    I'm currently in the early stages of developing an iOS app. I've brought on a Swedish developer to program it. The idea hit me about a month or so ago after reading the 4-Hour Work Week and Starlight's book, Lifestyle Entrepreneur. I think it's a damn good idea that brings value to a lot of people's lives. The app itself will be free to download and use and I plan on selling advertising which will be shown to the user when they want to confirm a certain action inside of the app. The target market for this app is huge and there is nothing like it on the market. I used to work in this industry and that's how the idea came to me. My developer just sent me some mock-ups and I'm getting really excited. I'm working on the logo for the app tonight and am planning on registering my first LLC in Washington next week! They make it super easy to do, I can register an LLC in the state of Washington online.

    Lastly, I have to give a huge thank you to Venture, Sterling, and Vici. I had some personal/family issues that popped up right after getting selected into Rockstar and they stuck with me and helped me see my way through it. You guys are awesome. I can't believe I almost passed this opportunity up. I think I'll look back 6 months from now and think...holy shit, I was this close to having a much different life. I'll leave you guys with this, all of the companies in Jim Collin's book Good to Great, we're discovered to have this same way of doing things which Collins named:

    The Stockdale Paradox:

    You must maintain unwavering faith that you can and will prevail in the end, regardless of the difficulties, AND at the same time have the discipline to confront the most brutal facts of your current reality, whatever they might be.

  78. #78
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    Week 8

    Week 8. This week is going so fast that i don't even notice it's Friday until now. Being so busy mostly to debug the upcoming website and get myself ready for California State inspection, which could happen anytime now, and stress level increase.

    I am not sure about the EDC, the ticket is way too expensive, it's about $450 now. I just went to a festival in San Fran, it's kind like a electrical dancing festival (i would imagine it similar to EDC but smaller) but i don't really like it personally lol. I thought the EDC is optional right? it's not a official class.

    We have an unofficial PR2013 whatsapp group. Speaking of Whatsapp, i really hate it, i broke up with my last girl friend and has alot of unpleasant conversation over whatsapp. Re-install whatsapp make me think of her. and THAT is bad.

    Anyway over the PR2013 group, we had a discussion on lean muscle, alot of us agree that its SO HARD to gain lean muscle. My weight is now reach a plateau, pretty much stay between 136-138 lb (my original weight at beginning of Project Rockstar is 129. ALMOST reaching gaining of 10 pound, just a little more to go. And reaching 140 lb IS my original goal for this SF program). This is because i am cutting my meal due to elevated BF%. I am getting bigger, although slowly but surely.

    This week still hitting the gym. I missed the day IF i am coding website. You guys can NOT believe, once i am in the engineer mode, coding website, debugging and testing... Once i am in that mode, i don't even eat that often, i don't even go out the whole day. Good thing that the website's outline is now almost complete, just need to fill in some details, i am back on track for my normal eating sleeping schedule.

    Once thing really improved is my Ab workout. Remember my previous 2 weeks, I having those cramping and seizure like to my Ab after the workout? I actually don't feel that this week. I mean I still feel sore and aching, but it's not like a muscle-involuntary-tightening sensation like last week

    I really can not take water all the time any more. I drink diet soda occasionally. I believe sterling allow me to do that occasionally.

    Financially.... I ask my mom to borrow me money in order to pay my duration of PR2013 off before the FINAL dead line. I just could not save any money. Some people on the PR2013 says they quit their job for the program, while their attitude is honorable, but i can NEVER do that, I have to feed my younger brother and my mom, pay my monthly car loan, student loan for my brother and my monthly morgage and my surgery for my father, apparently his tooth is having problem, but he never told us, because he rather spend money on us than himself, I love him for that. But now i found that out, I am saving some money also for his surgery.

  79. #79
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    Week 8

    Iíve been following my ďgainerĒ diet for two weeks religiously now. I eat 3500+ calories per day and have gradually reduced my % of calories from carbs from about 25% to 16-19%. Itís only been two weeks, but my body seems to be going through some issues adjusting to the new regimen.
    First of all, my bodyfat is undeniably going back up. I registered in at 12% today which really sucked after the great feeling of getting below 9% a few times just a few weeks ago.
    I constantly feel bloated and upset to my stomach from eating so much food. I actually started taking digestive enzymes in order to help digest the huge amount of food intake, and that is helping with the bloating and upset stomach. However, I donít feel lean and athletic at all anymore Ė I feel fat and bloated. I am feeling larger overall, but not in a good way Ė my jeans seem to be getting too tight on my waist and thighs, for example. Coupled with empirical measurements showing my bodyfat % going up, I do feel a little discouraged.
    At the same time, I do see my muscle mass improving and my overall physique looking better over time, which is great. Iím hoping this is just a phase as my body ďbreaks into a new body classĒ to use a great expression I learned recently. In order to deal with the challenging diet Iím making tweaks literally every day, such as increasing the number of protein shakes so that I can reduce the amount of actual food to achieve the target number of calories and hopefully feel less bloated. Iím hoping that soon things will transition into all results with none of these pesky speed bumps in the road.
    The other speed bump is, rather embarrassingly, that I am breaking out into some sort of a rash. Iíve been reading up on low-carb forums and apparently many people experience rashes when they drastically change their diet as I have, but I havenít been able to pin down exactly what I have been doing that would have caused this rash to suddently appear. Needless to say, itís not cool having a rash and I want to figure this out asap. No, there is no chance that it is STD-related. And I canít correlate it to any specific thing Iíve done recently Ė all Iíve change in the last week (the period in which this rash has started to appear and spread) is that I have been gradually lowering my carb % intake and Iíve added milk to help with growth.
    There are a bunch of theories online such as ďwhen youíre doing a low-carb diet you start burning a lot of fat and some of the toxins in those fats are released and your body gets rid of them in many ways, including sometimes through the skin in the form of a rashĒ. I might think this applies to me but my bodyfat % is going up, not down, so that doesnít seem to fly. Obviously Iím really hoping to get this sorted very soon.
    Other than that, Iím still super motivated and canít wait to get into results that Iím extremely proud of. Iím happy with where Iím at right now but Iím impatient to get to a hopefully amazing physique. I hope it doesnít take too long to get past these current issues.
    Beyond fitness, Iím starting to get really excited about the trip which I canít believe now begins in less than a month. A month flies by and I know Iím going to be on the first day in what feels like no time. I have a vague sense of ďcalm before the stormĒ and generally not really being able to do much to prepare other than continuing with the fitness routine and getting my life in order so that I can seamlessly take off for the duration of the trip. Itís going to be a very very busy couple of weeks getting ready to go, but Iím extremely excited that the trip has gotten so close that Iím now shifting from vague future anticipation to ďholy shit this is about to happenĒ-type anticipation. I canít wait!

  80. #80
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    Week 8

    The battle for physical fitness rages on. Truth be told, this week was a lot harder than last week with respect to the diet. I was getting a lot hungrier and had a hard time falling asleep on an empty stomach. One night I got in bed at 11:30 and didnít fall asleep until 5 am! I have since gotten some sleeping aids so that I can drift off without filling my belly at the end of the night. I hit much closer to the 1800 calorie limit this week (~1650-1800); last week I was trying to stay around 1500 to speed up my progress. Since yesterday, I am back to 1500 to expedite the cutting. I am definitely steadily improving, especially with my abs.

    First, letís talk about my food. I found these amazing prepackaged veggies from Wholefoods that you can stir fry with anything. I have been throwing in either chicken or fish and making that into several meals. In addition, I have been rocking the prepackaged tuna and chicken salad sold at Equinox. These are very healthy, contain no mayonnaise, and are between 250 and 350 calories. Eggs are still a big part of my diet since I like to eat them boiled. They contain 70 calories per egg and are pretty tasty with a little seasoning. Itís amazing to think that a candy bar has the same amount of calories as three boiled eggs. The latter can fill you up nicely while the former will temporarily satiate you and then leave you craving more food. Yesterday I dropped back down to ~1500 calories and did the same today (1520, 1420). Iím pushing super hard this week to see what results I can get with my stomach and body fat.

    I have also incorporated a lot of high intensity interval training into my cardio during the last two weeks. First, I have been going on a lot of runs outside where I sprint for 30 seconds and then slowly jog for a minute. These are brutal but optimal for fat loss. The only serious issue I have been having is with my knees. After running outside for two days, I have to switch to elliptical or treadmill. In order to transform those workouts into HIIT, I do the following: for the elliptical, I go extremely fast for 30 seconds and then at a steady pace for a minute; for the treadmill, I run on a flat incline for a minute and then at a 10% incline for 30 seconds. I have been throwing in some low intensity steady state jogs as well to vary my cardio workouts. Except for my knee issue (which comes and goes), I have been feeling good and noticing improvement in my endurance. Last night I busted out an extra two mile run as wellÖ but that was mostly because my ex-girlfriend texted me some annoying shit that pissed me off

    Since my resignation last week, I have had a lot more free time. Accordingly, I decided to increase my physical therapy to 3-4 times per week. This has been awesome. Getting electric stimulation, ultrasound, and a massage to my inflamed tendon several days in a row is making a marked difference. Iím praying that this regimen will totally alleviate the pain and restore my left shoulder bicep. But, worst case scenario, I can still do most of the exercises with minimal pain. The shoulder workout yesterday did tweak my left arm with the rows, but it felt okay this morning. I just have to balance my sense of urgency with care for my injury. Itís like Iím trying to sprint to catch up with everyone and I need to proceed with caution to avoid any further injury.

    I figured out something cool with my body fat monitor this week. So, I have been having wild fluctuations from day to day and I couldnít quite figure out what was going on. I have literally gotten a reading of 13% one day ad 17% the next. Whatís the x factor? Poop. I think anyway. Today I measured before and after I took a dump and saw that my body fat went from 15.1% to 13.2%. This has not been scientifically proven by the way; I donít know the national consensus on fecal matterís influence over body fat readers. But, this might be the key to understanding the variations. If any of you have a BF reader and want to test my hypothesis, please feel free.

    Lastly, my job update. Great news this weekÖ I got a call back at the movie studio!!!!! Iím having lunch on Tuesday with several attorneys and the general counsel. In addition, a firm I interviewed with in San Francisco is flying me back out next week for a second round as well. Shit is kind of coming together perfectly, and I feel extraordinarily happy. Rockstar is just a month away and I cannot wait. We all cannot wait. Everyone who knows that Iím going keeps telling me how jealous they are that we get to go in this incredible adventure all across the globe. Last week, when I was driving to my buddyís place, I just started smiling in the carÖ by myself. It was really weird, but everything started to hit me. I feel so fucking lucky. Anyway, the clock is ticking and the journey will commence soon. Until then, eye of the tiger on the workout and diet.

  81. #81
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    Week 8- Entry

    Week 8-

    This week we found out that we are going to Vegas for the first 3 weeks of Rockstar. A lot of it has to do with Avery and his connections ☺. Iím excited. I love Vegas. Every time I go there I break new records of numbers of girls Iím pulling in a certain time. Last trip, at super conference 2012, I pulled 3 girls in 2 nights (One was from the casino around noon time ☺). It was crazy. Iím sure we all going to have an amazing time there. There is the 3 days Electric Daisy Carnival that spouse to be sick. All the best DJís in the world on one stage for 3 days. It will be great. Avery brought up a great idea of renting our own limousine, so it will be easier to move around. I personally think itís an awesome idea, and it seems like most of the group, think like me. Canít wait to go and meet everybody.

    Working out this week was pretty intense. The new DTP sets are killers. There isnít single work out that I donít get sore from. I like it though, and I feel that I need it. My body got into a coma. He wonít change much recently. I feel that I need to put him in shock, so Iíll see better results. There are only 3 and a half weeks left, so I really want to push myself, so Iíll get to Rockstar in the greatest shape. I do want to gain a few more pounds before Vegas. Iím being more consistent with my food, and trying to push in my body 7-8 meals per day. I also bought a gainer shack from Amazon to increase the calorieís amount that Iím putting in my body everyday. Iím pretty happy with the results so far. Iím under 7% body fat, and even though I have been like that for the last couple of weeks, I do see that the definition in my body is changing in a good way. I compared my photo from week1 to the photo from week7 and there is an amazing change. I sent it to a couple of friends to get their responses and compliments to increase my motivation. They were impressed by the results.

    We also tried to decide this week what to do for the Euro trip. Everyone brought up great ideas, so itís really difficult to decide. I personally prefer to take a week off with everyone in a beach house somewhere, and just be lazy for a week. Just pure rest. Spending time on the beach during the day, playing sports and stuff. Iím sure we all going to need that after a few weeks in Rockstar. Iím happy with any decision everyone will make, and just looking forward to start the program.

    I really feel that my game is getting much better when Iím practicing it without drinking. Itís building your confident, and it improving you in different levels because you aware of everything thatís going on. Things you do right, and things you do wrong. Itís harder to get your momentum going, but as soon as you figure out a way to do that, youíre actually much better. Iím Looking forward for Vegas, so we can all party together.

    That is it for the weekÖ Less then a month to RockstarÖ Have a great week everyone ☺

  82. #82
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    Week 8


    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.
    Day 36 – 13.8% body fat, 197.7 lbs, 170.4 Lean Body Mass, 27.3 fat lbs
    Day 43 – 13.2% body fat, 195.1 lbs, 169.3 Lean Body Mass, 25.8 fat lbs
    Day 50 - 13.6% body fat, 197.7 lbs, 170.8 Lean Body Mass, 26.9 fat lbs
    Day 57 – 13.5% body fat, 197.6 lbs, 170.9 Lean Body Mass, 26,7 fat lbs

    I had a great week diet wise. Stuck to 3400-3900 calorie diet, sub 20% carbs, >70% protein. Organic peanut butter has been the one necessary vice to keep my calorie count high. Protip: open, mix it, keep it in the fridge upside down so you don’t have to mix it every time. At work, trays and trays of bad food were laid out and I wasn’t even tempted – resisting temptation became routine and the temptation faded. I don’t see how I could eat so many calories without the 4 protein shakes and peanut butter. I feel stuffed constantly. I’ve been shooting for 19-20x my body weight in calories per day and been hitting it (~600 calories more per day than I burn). I should see some gradual weight gain without too much fat gain. With only 3.5 weeks to go, I’m really hoping they put me on a cutting diet soon. But I have been gaining lean body mass the past few weeks, slowly. I can’t stress enough how much I wish I had started bulking/lifting, and even cutting before the transformation started. Showed friends my abs for the first time. They were very surprised. This transformation is so worth it.

    Even though the numbers haven’t improved much over the past 3-4 weeks, nor pictures, under the correct lighting (light above, slight angle to your body) I have been able to see the vague beginning of a 6 pack. For the first time in my life. Literally even as a kid I had a pot belly. I remember my mom embarrassingly asking my pediatrician when I was around 10 or 12 about my pot belly. The pediatrician (not quite correctly) said it was common or normal. She should have said its common but he should eat healthy and exercise more. I was a kid who got a D in 2nd grade in physical education. IN 2nd GRADE! Sadly, my dad was almost proud of me (as long as I got A’s in all other subjects) as he laughed it off. Part of it was I refused to do situps. I think part of it was also I called the teacher a lesbian. Had no idea what that meant. She turned out to be one, big surprise.

    Although we’re still 3.5 weeks out from the end of the program, I can’t thank SportsFood and Kris Geithin enough along with the instructors and Rockstars to keep me motivated. Although the diet and exercise has become pretty routine and hence motivation required to continue has lessened from psychological inertia, I really couldn’t do this without them. I also started a daily journal and its helped keep my goals in line, financial, work, fitness, and social.

    Socially, I’ve relied on social circle so much where I live that cold approach skills are basically nonexistent. I usually have the courage to approach when I want often just for practice, sometimes just for fun, but I swear to God the girls can sense the trepidation in my voice and posture. The IVS on gaming without alcohol=key, has made it so much easier.

    Found out good news this week, and for the first, but hopefully not last, time in my life I bought a one way ticket to Las Vegas. Between Steve Wynn and Project Rockstar, we will own that town.

  83. #83
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    Week 8

    General Rockstar:

    This week we started to receive more information on the Simplified Natural (rebranded name for Game 3.0). I am extremely happy about how much thought the instructors seem to give to the quality of the program. It is clear that they have considered all aspects of the curriculum and want to ensure that anything we are exposed to is in line with the Simplified Natural approach. We were told to forget about everything we have learned about game to this point and that we just had to show up with a pair of balls and willingness to follow instructions. It is very reassuring that the program is designed to take nearly any male and transform him. I had been a bit concerned about not having taken enough LS courses or had enough formal game practice but very reassured that none of this is required.

    This past week we were also given some guidance for more focused preparation before PR begins. This included some of the LS IVS audios, select videos, and non-game book titles. The non-game books include Flinch by Julien Smith, The Female Brain by Louann Brizendine, Way of the Superior Man by David Deida, Pulling Your Own Strings by Wayne Dyer, My Secret Garden by Nancy Friday, The Inner Game of Tennis by Timothy Galleway, Psycho-Cybernetics by Maxwell Maltz, MD.

    I was very pleased that these were general self-help books, some of which I had heard of and one that I was already reading. I was also pleased to see responses from other Rockstars who had already read several of these. The quality of this group continually impresses me. In our regular communications with each other it is evident that we are in this with an attitude of helping one another. Frequently one of the Rockstars will ask a question and receive responses from several others in short order.

    Prior to this week I had been a bit concerned about fashion and image for this program. I wasnít sure if we would have the opportunity to get instructor feedback and the time to shop for new items. I was pleased to hear that we wouldnít have to show up with a complete wardrobe and that we would receive plenty of feedback and sufficient time to shop.

    This week we also found out that our first leg will be Las Vegas. We have been working out some of the logistics to include Electric Daisy Carnival (EDC) tickets and a limo and driver dedicated to our group the entire time we are in Vegas. We are also planning our ďRockstar WeekĒ, which is a one week break from the program just after yacht week in Croatia. This break allows us to recover, to let the lessons sink in, and to have fun and bond with each other.

    Sports Food transformation:

    I was pleasantly surprised by my fat loss this week. I now have readings consistently around 12% down from roughly 13% last week and 14% three weeks ago with one reading under 11%. I notice that I will oftentimes have a significant drop in BF in one day followed by more gradual drops.

    This is the first week that I have seen noticeable changes in my photos from previous weeks. I have also noticed new changes in the mirror such as visible veins in areas such as my forearms and calves. I also see some definition in my pecs and abs that I have not seen until this point. At the right time of day and in the right light I see the outline of a six pack!

    I have explored a technique of dropping my calories depending on the intensity of training during a given day. For example, if it is just a cardio day I will drop the calories by 200 or so. I have also been more aware of intra-day meal timing and caloric breakdown. I have tried to do my first daily cardio session while in a caloric deficit. I will eat a small breakfast and then wait at least an hour and a half before doing my cardio session so I am burning stored fat as opposed to the food I have just consumed. I also wait about 15 minutes or so after a stand-alone cardio session before eating. This supports the burning of stored fat while my metabolism is still higher.

    I have been conducting my weight workouts the same as I have during the rest of the program. The only real variable has been my diet and cardio intensity. Iím still experimenting with the cardio and have mostly used the High Intensity Interval Training (HIIT). With this method I combine ďjoggingĒ with ďsprintsĒ while running or on cardio machines. This method is supposed to yield more fat loss and preservation of existing muscle than normal high intensity cardio. I find that when I ďsprintĒ my heart rate reaches 165 or so and then drops to 130 or so if I slow down for a few minutes.

  84. #84
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    Week 9

    I was as busy as ever this week, getting ready for Rockstar which is approaching fast.

    This limo idea for Vegas is fucking brilliant. The more I think about it, the more I like it. If you missed it in the other guysí posts, weíre arranging a limousine and designated driver for the duration of our stay in Vegas. This takes care of a lot of logistics for us Ė eliminates lines, wait times, and makes pulling girls that much smoother. Having been to Vegas a few times before I can attest to the fact that getting a cab out in front of some of the big clubs can be a bitch. Full credit to Jennings A for hooking that up.

    I didnít make much progress this week in terms of dropping body fat or gaining muscle. Iíve levelled off right around 12% body fat and 186 pounds, down from god-only-knows how high of a body fat percentage and 210 pounds starting weight. Iím still going hard on the plan Ė 50 minutes of cardio per day, around 2000 calories intake, a boatload of supplements, and weights 5 times per week etc., but my body seems to have adapted and doesnít want to give up any more weight. I think the only thing I can do is reduce calories further. I would kill for some more sleep each night too.

    Iíve started running outside in the sun. Iím on a small ship right now in Asia and itís actually extremely difficult to do for lack of space. Fortunately the helicopter landing deck is about 25 metres square, which although tiny, is sufficient enough to run a basic lap on. It feels good to be off of the treadmill, getting some fresh air, and running with the sun in my face.

    Iíve inspired two guys at my work to start exercising and getting in shape. Iím actually really proud of myself for that. They both directly told me at different times ďyouíve really inspired me to get back in shape,Ē which was great to hear. Both of them have seen the transition Iíve made over these 9 weeks and they want to get back in shape for summer so theyíve been asking me training and diet questions. Both of them are following the basic guidelines Iíve shared with them (which I learned from the guys at Sports Food) and both of them have already made some noticeable progress.

    The other thing going in my life right now is that Iíve put together a basic website for a new business Iím building. The business itself has some legal requirements associated with it and requires me to become registered with the government of Canada. Iím working through that process right now. I have to take several courses to meet the standards and then I should be able to move forward with my business plan later in 2013. I may have been a bit too quick to build the website before Iím even registered in the industry, but sometimes in life itís just better move forward with an idea without thinking about too much - get the ball rolling, and ďfire fire fireĒ before doing the whole ďsteady aimĒ thing. Kind of like the 3 second rule in approaching, boldness has genius in it. This is a really exciting venture for me Ė itís something Iíve always wanted to do, but Jesseís book ďLifestyle EntrepreneurshipĒ is what really motivated me to get it done.

    Iím going to have a few days in Singapore at the end of the month before I fly back to Canada which Iím looking forward to. A personal friend and mentor of mine happens to be staying in Singapore at the moment so Iím hoping to meet up with him while Iím there.

    Thatís all from me for this week, Iím in a serious time crunch to get everything done over the next few weeks before Rockstar. Canít wait to meet all these guys and get this thing going!

  85. #85
    Ali A Guest

    Week 9


    This week has definitely been the toughest week for me. A mix of personal stress, work stress and back strains has made me feel like my brain and body is totally scrambled.

    I wont delve into my personal issues but they have unfortunately been consuming my mind a fair bit. It feels as if this has created a ripple effect of stress on other areas. I have been lacking in sleep, feeling ill, struggling to concentrate etc. which in turn is affecting my focus at work and throughout the day – all the way to the gym. It has been tough. All of this combined is not only causing issues with my mind, but also my body. I have pretty much been on track with my diet but somehow I have been losing weight. Seeing my weight go down each day every morning over the last week has been shitty. In the same way I would wake up, see my weight increase when the gym routine was going great and feel motivated…seeing my weight drop has just de-motivated me lately. It has definitely taken its toll. I’m hoping I will be able to regain my composure over the weekend and get my head straight. We are in the final few weeks so I know I need to push myself over this last hill.

    Gym has been going ok this week. My back pain (lower back more specifically) is giving me a lot of issues. I have been focusing on form and making sure that is ok but I still feel worn out and tight when I leave the gym. The chiropractor I have been seeing for the last few weeks suggested that I take it easy and make sure I don’t burn myself out. I’ve still been going gym, but no doubt this has been the least productive week of the lot.

    Seeing the progress of some of the other guys has been good and bad. Good to see them breaking through their limits and raising the bar for how much transformation can take place in a short time. Bad in the sense that I feel my body has toned up and changed, but I have not bulked up to what I wanted. This is definitely going to take a longer commitment for me to reach my goals. I feel I have definitely pushed my limits during the training so far and will continue to do so during and post rockstar.

    In regards to Rockstar itself , and on a brighter note– it is getting closer and closer. I have my tickets booked for Vegas, the e-mails and facebook messages are flying back and forth…things are getting real. It is a weird feeling. I can’t wait to see the guys in person, catch up with the instructors etc. its going to be a crazy ride.

    This week is definitely the shortest post I have done. I don’t want to go on a negative rant about my issues or anything, as I don’t think anyone wants to read about that. I do believe that this is just a bump in the road and it happens. I am going to my chiropractor tomorrow, take it slow and steady, make sure I eat, go gym and rest.

  86. #86
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    Week 9

    This morning I weighed in at 156.5 lbs at 8.4% body fat. This has by far exceeded my expectations for the program. Going in, I thought I'd probably get down to around 165 or so, and was hoping to get to 10% body fat. Apparently, I really do have a freakish metabolism. I'm down 30.5 lbs and have shed 15.5% body fat in 9 weeks. That's pretty crazy. I have to give a lot of credit to the program too, my body just seems to be responding extremely well to it. Extra time in the gym + healthy/focused diet + Sports Food supplements = my fitness pinnacle.

    For the remainder of the program it looks like lots of Super Sets, Giant Sets, and DTP sets. I just wrapped up another chest day with a DTP dumbbell bench press, and man was it killer. After the chest workout last week, it is starting to shape into closer to where I want it. Good definition is the goal. I think after the intense session today, it's going to be looking really good in a few days. The end is in sight. It's a good feeling to be able to look ahead to the workouts in the next couple of weeks and not have anymore pages to scroll down.

    I just got back from my last big work trip in Winnipeg. It was a bit of a pain in the ass, but I made it through okay in the end. Those bastards at TSA(or whatever the Canadian version is called) ALWAYS spill my protein powder all over my damn suitcase whenever they open it to inspect. So annoying. My suitcase does look like a rolling laboratory between all of the bottles of pills, bags of powder, and scale. I'm going to make one more trip to Vancouver Island on the first week of June, because I'll essentially be homeless that week. That will be my last week of work. Hopefully I'll hand off the company car on that Friday, June 7th. Then the game plan is to spend the night on a friend's couch and then I have to cruise over the border into Washington to catch my flight to Vegas in the wee hours of the morning Sunday June 9th. I'm hoping things fall into place relatively easy like that. If the company decides to take my car when I put in my resignation on Tuesday, that could make things a bit difficult for me. I don't think it will come to that though.

    I did end up doing a Chipotle burrito last week for my cheat meal. Well, that and a machiatto and blueberry bar(so good) from Starbucks. It actually turned out really well, the burrito was awesome and my weight didn't fluctuate up as high as it had been when I was eating less healthy foods for my cheat meals. I think Chipotle will be my go to cheat meal from here on out. Once the program is over, I'm going to put myself on a similar type of diet, just a lot less regulated. I think eating more calories of the similar types of food I'm eating now will be ideal. Lots of veggies and lean meats.

    In other news... I have a beta version of the app I'm having developed on my phone right now. It's in the super early stages and has tons of bugs, but it essentially is accomplishing what it needs to do. I was reading online that the top 50 free apps on iTunes make anywhere from $400-$5,000 per day in advertising revenue. Even if I can get to the low end of that, that would be some nice extra income on the side that I would have to work relatively little for once it's setup. If it ever gets to the high end of that spectrum, come visit me Hawaii (or someplace warm by the water with endless drinks & women). There's a lot of work to be done yet. I've got to register my LLC, buy server space, and register a domain. Then I've got to work all of those bugs out with my Swedish developer and then test run it at the place I used to work at. If all things go according to plan, I hope to have it launched by July or August. I have some sick marketing ideas to get this app off the ground too. That, combined with the people I know in the industry, I think will help this thing take off. There's really nothing like it in the marketplace. My only concern is that maybe only 60% of the people in that industry use iPhones. That could hinder it. I think at some point an Android version of the app would need to be created. My Hedgehog Concept (from Good to Great)...is to be the best vehicle to advertise to this target market. I'm about 1/3 of the way through the book right now, and the author talked about the story related to the Stockdale Paradox I wrote about last week. All of the good to great companies they discovered had this mindset, and here is the story behind how Jim Collins coined the term:

    The name refers to Admiral Jim Stockdale, who was the highest ranking United States military officer in the "Hanoi Hilton" prisoner-of war camp during the height of the Vietnam War. Tortured over twenty times during his eight-year imprisonment from 1965 to 1973, Stockdale lived out the war without any prisoner's rights, no set release date, and no certainty as to whether he would even survive to see his family again. He shouldered the burden of command, doing everything he could to create conditions that would increase the number of prisoners who would survive unbroken, while fighting an internal war against his captors and their attempts to use the prisoners for propaganda. At one point, he beat himself with a stool and cut himself with a razor, deliberately disfiguring himself, so that he could not be put on videotape as an example of a "well-treated prisoner." He exchanged secret intelligence information with his wife through their letters, knowing that discovery would mean more torture and perhaps death. He instituted rules that would help people to deal with torture (no one can resist torture indefinitely, so he created a stepwise system-after x minutes, you can say certain things-that gave themen milestones to survive toward). He instituted an elaborate internal communications system to reduce the sense of isolation that their captors tried to create, which used a five-by-five matrix of tap codes for alpha characters. (Tap-tap equals the letter a, tap-pause-tap-tap equals the letter b, tap-tap-pause-tap equals the letter f; and so forth, for twenty-five letters, c doubling in for k.) At one point, during an imposed silence, the prisoners mopped and swept the central yard using the code, swish-swashing out "We love you" to Stockdale, on the third anniversary of his being shot down. After his release, Stockdale became the first three-star officer in the history of the navy to wear both aviator wings and the Congressional Medal of Honor.
    That's hardcore. Whenever I think life is so tough, I have to try and remember this story.

  87. #87
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    Week 9

    Happy motherís day! I am so happy that my mom lend me money for the 1st portion of project Rockstar. As I wouldnít be able to afford myself. And I guess, most importantly, is to know that my mom understand that I want to take care this part of my life and ďsupportedĒ me. I heard stories about one of the instructor has to cut off one of his family member because they really against the Lovesystem ideas. Fortunately, my mom understand that it is important for me to handle dating/relationship of my life
    This week is very tough, my weight is fluctuate up and down a little bit this week, I donít get significant improvement this week. In fact I dropped some weights and gain it back. In addition, I really feel like I lost my appetite for no reason. I just donít want to eat. Usually every morning I wake up and I used be able to eat 1 bowel of brown rice 1-2 large piece of chicken breast and half bowel of vegetable. This week, I wake up, I cannot eat, I just donít feel like to eat anymore. I still force myself to each some, usually only half of the amount that I used to consume. Sometimes, I canít finish my dinner like I used to (but I will eventually finish by waiting for another hour or two.

    And I just donít know why itís so hard for me to push beyond 138 lbÖ it seems like itís so close, yet I just can gain the last few pound to reach their. WHY WHY WHY???????

    This week, continue on Sportsfood weight training guide line, this week my triceps is particular sore. Which is good, that way I know I am doing the training right. I thought I could improve and life heavier than 30-40 lb, but I canít. One of the guy in my gym told me to increase 10 lb every 1-2 week. That sounds a good ideal, but I am not that strong yet

    Adding Venture and Sterling on facebook is very inspirational. First of all, seeing an Asian reach instructor level give us hope. (I was just telling one of the Chinese doctor at my work place that I am so excited to go on vocation and to be part of the PR2013ís first leg, and he really discourage the idea by saying ďyou are wasting your timeĒ, ďonly high school kids do cold approachĒÖetc at first I can just laugh at it, but when he say it to my face 4x/week, i just can not take it anymore, 2 days ago I tell him ďI donít think itís wasting time and you donít understand and so there is nothing to talk aboutĒ

    In addition, when venture and sterling roll out the Sportfood training guidline, they are the WALKING PROOF of the system. I saw a few pictures of Venture and Sterling.. and YES, THEY LOOK AMAZING. Particularly the Bicep/Arm relatively to you body size, is just beautiful. I always dream of having a bigger arm, cuz I know it will look amazing on me

  88. #88
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    Week 9

    Week 9-

    Week 9 is over, and there are 3 more weeks for the pre-training. 23 more days, and we all going to be in Vegas. Iím excited. As time passing by Iím starting to realize that weíre almost there. I canít wait to meet everyone and to see the progress they have made.

    The instructors post some pictures of a few Rockstars that have made a great progress, and it was fun to watch. I feel that I have made an ok progress. I still have 3 more weeks to go and Iím planning to push really hard. I want to gain some extra few pounds before we leave because I still feel skinny. I started the program around 165.5 pounds with almost 11% of body fat. Now, Iím at 162 pounds with less then 7% body fat. As far as definition, I see a great difference, but I still want to gain the extra pounds, so Iíll look great when Rockstar begins. I start taking a weight gainer to put some more calories in my body every day. I feel it works. In the last 2 weeks I gain 3 pounds. I have a fast metabolism, so itís not easy for me to gain weight. Iím planning to work really hard to get the results I want. There are 3 more weeks, so Iíll make sure Iím on the top of my diet, and doing less cardio. However, Iím going to push really hard through the workouts. The trainings are more intense now. However they take less time because Iím super set most exercises or doing the DTP sets, that it one set after another. I do find my self spend a lot of time doing cardio (about 50 min every day). The results are more visible from one week to another. My ABS is starting to show, and by the time weíll get to Vegas Iím hoping to be in a great shape.

    Work has been crazy lately. I feel that Iím on the clock and there is so much stuff to take care of before I leave. Iím working so hard. Between pre-training, work, and all the assignments, I barely have time to do other stuff. My Fridays are super busy to make sure I can submit everything on time. Iím ready for Rockstar to begin, so I can take a break from everything else. Iím getting tiered from the usual routine, and canít wait for Rockstar to begin. Iím sure itíll be awesome.

    One of the Rockstars offered a great idea this week of renting a limousine with a driver for the whole duration of Vegas. I honestly thought itís a great idea, so itíll improve our life logistically. I hate waiting at the taxi line after the club is close. It can take a while, and a girls can flake on you during this time. Most rockstars agreed to the idea, so Iím pretty sure itíll work out.

    Thatís it for the week. Iím sure everyone are looking forward for Vegas. Enjoy week 10 ☺

  89. #89
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    Week 9

    We are getting down to the wire. This week has been rough for a number of reasons, but I am seeing some good results. My body fat has been dropping steadily, but not without the constant yo-yo. I finally got a reading in the 11% range this week, but it was swiftly followed by a 14% reading. Iím not going to worry about it because physically Iím making progress. My goal is to break 10% at some point; hopefully I can make it happen in the next 3 weeks. Regardless of the numbers, however, I am definitely seeing some awesome definition. My abs are probably the best they have ever been; granted, I still do not have a rippling six pack just yet, but my stomach has always been a problem area for me. I am keeping my fingers crossed that I can get some solid results before the conclusion of the workout program.

    The workouts are getting kind of painful as we continue to incorporate the DTP supersets. It basically requires you to do two exercises back to back starting at 50 reps for each, then dropping to 40, 30, and so on until 10. Then you have to climb back up from 10 to 50 reps. Doing 50 or 40 reps of anything sucks. Even using fairly light weights, everything burns pretty badly. For example, with the dumbbell press, your shoulders, triceps, and chest are on fire during the last 15 reps. The good thing is that these workouts definitely rock my muscles. My chest was really sore earlier this week, and I hope that the same thing happens tomorrow (from the workout I completed today). Truth be told, I feel like shit right now because I had a hectic couple of days due to (1) another interview, (2) miscellaneous work, and (3) my buddyís wedding in San Francisco this weekend. I only got an hour of sleep last night and went to the gym exhausted. My workout was actually pretty good, but I feel awful now. Iím about to take a long nap after I finish writing this.

    This week, we had a brutal leg workout that oscillated between leg curls and leg extensions. Also, the chest and back workout today rocked my left hand. In order two finish the last two sets, I had to change to flies and rows because my hand was throbbing.

    With respect to my shoulder issue, I really think itís going away. Iím still doing physical therapy three times a week and I think it is paying dividends.

    In addition, I have been trying to incorporate a lot of cardio workouts outside. This is fun and breaks up the time in the gym, but it has also been harming my knees. Nothing too severe, but my right knee gets messed up when I run outside two days in a row.

    This week, my diet has consisted of a lot of chicken, fish, and tons of salads. I still snack on pistachios and chia seeds throughout the day, and have been doing a lot of premade meals from my gym. They are awesome and super low in calories, generally ranging from 250 to 350 calories per meal. I have been aiming for closer to 1500 calories, but on days where Iíve been really rocked from the workouts, Iíve been pushing closer to 1800 which is still below my target. Iím down to about 138 pounds and will probably lose a little more in the next few weeks.

    As far as work stuff, Iíll hold off on that until next week. Not a whole lot has materialized and I still havenít made a decision, so Iíll give an update next week on this front.

  90. #90
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    Week 9


    Day 1 – 17.4% body fat, 205.2 lbs, 169.5 Lean Body Mass, 35.7 fat lbs.
    Day 8 – 16.4% body fat, 206.4 lbs, 172.6 Lean Body Mass, 33.8 fat lbs.
    Day 15 – 15.8% body fat, 201.9 lbs, 170.0 Lean Body Mass, 31.9 fat lbs.
    Day 22 - 14.8% body fat, 200.4 lbs, 170.7 Lean Body Mass, 29.7 fat lbs.
    Day 29 – 14.3% body fat, 198.9 lbs, 170.5 Lean Body Mass, 28.4 fat lbs.
    Day 36 – 13.8% body fat, 197.7 lbs, 170.4 Lean Body Mass, 27.3 fat lbs
    Day 43 – 13.2% body fat, 195.1 lbs, 169.3 Lean Body Mass, 25.8 fat lbs
    Day 50 - 13.6% body fat, 197.7 lbs, 170.8 Lean Body Mass, 26.9 fat lbs
    Day 57 – 13.5% body fat, 197.6 lbs, 170.9 Lean Body Mass, 26,7 fat lbs
    Day 64 – 12.9% body fat, 198.4 lbs, 172.8 Lean Body Mass, 25.6 fat lbs

    And we’re back to cutting! I think it’ll be hard going from a 3900 calorie a day diet to a sub-2000 calorie diet but at least I’ve done the cutting part before (for the first 6 weeks of the program). I already have the discipline. My goal is still to get to sub-10% by June 9. I burn ~3100 calories a day, so to drop 6 pounds of fat I need to average 1000 calories less than I burn. Hope I don’t lose any muscle - those gains are hard to come by. It’ll be close whether I can get to 10% or not.

    After seeing pics of some of the other Rockstars, I really wish I had bulked and lifted heavy for a few months before the program. Gaining muscle is harder than losing fat for me apparently. I’ve read you can only gain a pound or two of muscle per month, and I believe it. My eventual goal is to get to 200+ pounds, 180+ pounds lean body mass, 10% body fat, or better. It’ll take several months after Rockstar to get there, maybe a year, but the Sports Food transformation got me started.

    Really looking forward to Vegas – I’ve been working my ass off basically all I do is work and work out very little social time since this program started – trying to make as much money as I can before I leave for 9 weeks. Also I’ve been thinking about career plans post-Rockstar. I’m looking to start a side business with the goal of it taking over my main line of work. I need more balance in my life.
    This is the first time in my life I’ve taken more than 2 weeks off at a time since I was 15 years old or so. Going to be the experience of a lifetime I would bet.

    I’ve been talking to the Rockstars more - they all seem like good people highly motivated in multiple areas of life. The problem is even though there are ~11 of us (including mentors) per year, we’re spread out all over the globe literally. And though many of them will travel and adopt a travel-oriented lifestyle, others will be more or less planted in various cities around the globe. It’d be awesome to have a group of friends who are like-minded individuals focused on self-improvement in a city where I want to live. Project Rockstar branches into individual cities, perhaps. 3 weeks left need to make the most of them.

    A few of the things I’ve learned over this experience for individuals new to diet/exercise:
    1. 3500 calories=1 pound
    2. Eat multiple small meals throughout the day, focus on protein
    3. Its 80% diet, and 80% of diet success is limiting carbs. Make it your priority in life.
    4. Work out and make a habit of it.
    5. Chart progress every day.
    6. Take your supplements.
    7. Before bed and middle-of-the night casein protein shakes
    8. Take 5g glutamine after working out, and before bed
    9. High Intensity Training cardio in the morning – raises your growth hormone. Look at a sprinter’s build compared to a marathon runner’s.
    10. Cutting drains you emotionally, but the results are worth it. Gets better after a week.
    Questions I have: 1. Why do cycles of bulking and cutting? Why not just eat as many calories as you burn and work out to drop weight?
    2. HIT vs. walking what drops more fat per calorie burned.

  91. #91
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    Week 9

    Iím so excited we are going to Vegas, Iíve never been before. Itís such a crazy city with everyone willing to party, perfect place for anybody that want to learn game. I booked my flight and decided to spend five days in New York City before heading to Vegas for Rockstar, to visit and get used slowly to the time change. I will allow me to tick one item on my bucket list, and hopefully the first of a long list: Jog in Central Park !

    For the last two weeks, as I read consecutively Lifestyle Entrepreneur from Jessie Krieger and the Four-Hour Workweek from Tim Ferriss (both brilliant), I begin to have a clearer idea of how I want my life to look like after Rockstar. Needless to say, I donít intend to work as an engineer again (or at least not as I do now). I have only two weeks of work left before leaving my company, not much but I wish it was over already.

    With an exciting new outlook on life and its possibilities, my self-confidence has also increased. At the beginning of the transformation two months ago, my life was focused on fitness, I didnít have the time to do many things beside work and working out and I may have been less social. But for the last two weeks I have gone out more.
    A funny thing happened last weekend, I was invited to a childhood heroes theme party by a friend of my flat mate. As I couldnít think of a costume I put on a leopard loincloth to dress as Tarzan. I changed in her bathroom and as soon as I got out, the attention of the room literally converged towards me. Many girls and guys that didnít know me thought I was a stripper that my flat mate hired for her friendís birthday. I flirted with a cute brunette dressed as Snow White and ended up making out with her. Itís very ironic because 10 minutes before, she told me she wasnít attracted to men with muscles. I wanted to tell her (but I didnít) that there is often a huge gap between what a woman thinks she likes and what sheís attracted to.

    Just take a walk in the woods and look around you: millions of years of evolution have made that in almost every species of mammals, females are attracted towards the stronger males. Although we always have some exceptions (Mick Jagger, Jim MorrisonÖ), I think this hasnít changed much (and probably never will, despite what clothes designers and the media would like us to believe).


    This week has been hard, both at work and at the gym. I also reduced my calories to 2600, 2700 a day, which is less than my maintenance level so my energy decreased noticeably, I was still able to put two pounds on my frame, while reducing slightly my body fat. Tomorrow Iím gonna reduce a little bit more the carbs, and for the two weeks to come Iím going to follow a strategy that I know works well for me: Carb Cycling.

    Carb cycling consists of alternating low carbs days with high carbs days, one could say it has the benefits of low carbs diets (rapid weight loss, decreased glycogen forcing your body to use more fat) without its disadvantages (crashing energy levels, affected mood and mental state, risk of losing muscle mass). For the few weeks leading to Rockstar, Iím going to follow this diet plan, that I hope will allow me to attain 7-8% body fat:

    During 3 days, Iíll eat 2200 calories per day, of which approximately 25% carbs, 60% protein and 15% fat. This will deplete the glycogen in my muscles, forcing me to burn more fat.

    Then every fourth day, Iíll increase the ratio of carbs to 50% of the total, while keeping the same amount of fat and protein, this will make approximately 2800-2900 calories, 50% carbs, 40% protein, 10% fat. This high carb day will allow me to refill my glycogen-hungry muscles, while stimulating my metabolic rate.
    It is interesting to make your hardest training days (legs, chest and back) coincide with your high-carb days to give you more energy to work out, Iíll try to do just that.

    I resumed the cardio twice a day since 4 days, but once again a pain on my calves prevented me to run. I think I have kind of a shin splint, I might want to consult a physician about it but right now I just swapped running for other activities that hurt less my leg: rope jumping in the morning, and the rower machine at the gym in the evening. Itís the first time since the beginning that I use the rower, and I like it a lot, better than the elliptical. Even a lesser intensities, it involves almost all your muscles and is very demanding.

    Next week will consist almost entirely of grueling DTP sets, Iím really looking forward it to see what my body is capable to endure (usually more than I think it is)

  92. #92
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    Week 9

    General Rockstar:

    I am extremely excited about the instructor lineup for this year. There are several top instructors that will be assisting with the program this year and I am especially excited about Mr. Mís participation. He was the founder of the original Rockstar and has assisted with several of the programs since. I have listened to him on a LS IVS recording and read great things about him on the forums. I truly believe we will have the best overall opportunities of any PR class to date.

    As the start date approaches, I realize that I will only be able to prepare to a certain degree and like many other events in my life I will just have to jump into the deep end of the pool and figure out how to swim pretty quickly. I really love challenging programs where I am stressed in a healthy way and making rapid progress. Nothing is more exciting than those moments where all of the training and hard work comes together and I realize that I will make it. I feel that with PR this will be analogous to standing up on a surf board for the first time after many frustrating attempts.

    Iím hoping that some of my life experiences to date will help me get the most out of the program. As I mentioned in one of my earliest posts, I find that when I am really ďin stateĒ I just naturally make a lot of the right moves and project a very genuine vibe. I am so incredibly excited that the Simplified Natural approach is congruent with this. I can think of very few experiences that I enjoy as much as the successful verbal and non-verbal ďdanceĒ with a woman when she and I are in synch and being ourselves. I have increasingly desired ďflowĒ and congruence in my life and am so excited that everyone involved in the program seems to exhibit success in this area or at least a firm desire to increase their success in these areas.

    Sports Food Transformation:

    This week I noticed that Iím able to do higher reps with much more ease than in the previous weeks. Some of the exercises include supersets of 50 reps per exercise at this point. At first it was difficult to do more than 15 reps or so even with lighter weights. Now I am able to do the more explosive moves during my sets. These high volume exercises are incorporated even more during the final few weeks of the program and are meant to add more definition to my muscles. I have also stepped up my cardio intensity to a minimum heart rate of 135 and usually push it much higher. I have been running outdoors a lot more and the fresh air and nature has helped my psyche quite a bit.

    I already notice a lot more definition across the board and now realize that definition is more important than size. This one was lost on me for a while as I had been used to bulking programs but had never cut all the way down. I now look at current photos of myself with friends and notice the positive difference in my posture and how my clothes fit.

    I also faced some challenges this week even though I made some endurance progress. I was sick for two days and had to switch a few workouts around. However, I have had my BF percentages range from 11.6 to 14.5 in an erratic manner that does not seem consistent with the slowdown from being sick. I had experienced BF calculation issues earlier in the program and trying to determine where the problem exists. For example, I went from 12.6% one day to 13.5% the next day and then 14.3% the following day with a weight loss across the board. I have read that nearly all cutting programs will result in a slight loss of muscle mass. However, the numbers indicate that I am losing muscle mass at a faster rate than I am losing fat.

    I have heard of others in the program hitting plateaus a few weeks into the cutting phase. I have been cutting since April 25th (about three weeks ago) so this may be a possible explanation for the challenges that I have faced this week. I also wonder how much my age and genetics have to do with it. It is possible that because I gained a lot of my muscle mass in a relatively short period of time before this program that my body may have a hard time of holding onto it. Also, there may be some other connection to being sick like fluid retention or the body storing more fat in the event of future illness. Regardless of these challenges, I look more cut in my pics and in the mirror than I have during the previous weeks.

    I have been researching techniques online and comparing notes with the other participants in the program have experimented with ways to fine tune our results while still adhering to the rules. Some of these techniques include meal timing, meal composition, and meal ideas. The support from the group and from the instructors is great and I look forward to the final push.

  93. #93
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    This was a difficult week due to work travel Ė I was in 3 countries over 7 days, so keeping up on my workout and supplementation schedule was particularly difficult, although this is now the 3rd or 4th time that Iíve had to do this so itís getting a bit easier every time. The hardest part to keep up on by far is the eating Ė itís is really difficult to find 3500+ healthy and practical calories per day ad hoc. For instance in an airport there is just no way to get that amount of protein and healthy carbs without spending a fortune. But I got through the week and seem to have made it all work.
    Learning to deal with eating this much food has been the theme of the past 3 weeks. My routine still isnít perfect and I do still feel and look bloated after eating gigantic meals. In fact Iíd say my stomach looks kind of large most of the time, which annoys me. But after a lot of adjustments, a few things have really made the difference for me.
    First, obviously, finding more calorie-efficient foods. The highest possible number of calories in a small amount of actual food mass. My happiest discovery in this area has been this new shake Iíve been making that has 1,000 calories (!), allowing me to consume over 25% of my daily calorie requirement in just a few minutes without feeling disgustingly full after. The shake has 12oz of whole milk, 2 raw egg yolks, 4 tbsp of raw almond butter, 3 tbsp of chia seeds, and some vanilla and cinnamon. It tastes pretty good and is very easy to consume.
    Second, digestive enzymes. These are enzymes that help your body digest food more easily, and a good enzyme supplement includes specific enzymes for digesting carbs, specific ones for digesting fats, and others for digesting proteins. First off, the enzymes are benefiting me because they allow me to much more pleasantly digest huge amounts of foods like beans and milk which normally cause an upset stomach, bloating and gas. Now I can consume those things much more easily. Second, I believe Iím actually absorbing and processing a lot more of the huge amount of protein Iím eating than I was before, which can only be a good thing. In conjunction with the enzymes Iíve been taking a probiotic every morning that I believe is helping as well. Probiotics are literally bacteria that live in healthy symbiosis with your digestive tract, helping you digest better. Lots of popular foods like Splena (sucralose) are known to destroy healthy digestive tract bacteria, so I think that taking these probiotics is probably not only helping me accommodate overfeeding, but also correcting unhealthy imbalances I created in the past.
    So basically as a result of all of this, my results seem to be stabilizing. My bodyfat % has come down a little of last weekís peak of 12.5% which is a relief (today Iím at 11.4% despite consuming very high-fat foods like my atomic shake). I feel much less bloated and my waistline has shrunken perceptibly. Itís not as awesome as it was to be at 8.5% before I started on the gainer diet, but itís certainly better than Iíve felt in a few weeks, and it is still better than where I was at the very beginning of the program which was 17%.
    So all thatís left is to continue gaining muscle really. I seem to be behind others in the group in this regard which is discouraging, but I am making progress. My body weight is continuing to increase although my bodyfat has stabilized, meaning that Iím gaining measurable muscle mass. I donít look all that much bigger, but there are some visible differences. I remind myself that I started working out a week after everyone else because of my injuries, and I started supplementing probably only 3-4 weeks into the program because I had to return to the U.S. in order to get my supplements. So I suppose Iím understandably a little behind others in the group although I really want to speed things up.
    In the gym Iím turning into a bit of an animal, pushing myself incredibly hard to do very heavy weights. Objectively speaking, I can see that I am stronger than most others in the gym. Iím hoping that this translates into more visible muscle mass soon. Onward!

  94. #94
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    Project Rockstar 2013 - Pre-Training Weekly Journals

    Keep up the good work fellas.

  95. #95
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    Week 10

    ďThe brick walls are there for a reason. The brick walls are not there to keep us out; the brick walls are there to give us a chance to show how badly we want something. The brick walls are there to stop the people who don't want it badly enough. They are there to stop the other people!Ē Ė Randy Pausch

    I have to give credit to all the guys on Rockstar doing the fitness challenge this year. I think every one of these guys, me included, has faced some brick walls along the path to transforming into the fucking Spartans we are becoming, and Iím inspired that all of us are still going strong during these last few weeks. Itís not easy trying to push the physical boundaries of your body on a daily basis; much respect to all the guys whoíve come this far. Only two weeks left now.

    Iíve been working so hard on fitness, work, and everything else going on in my life that one area has been neglected Ė game. I havenít done any cold approach in months now. I could tell my game was lacking when we were assigned some game related exercises this week that I struggled with. Iím definitely a bit rusty in this area but Iím expecting things will improve quite quickly as I start practicing again. We will get lots of practice in Vegas, and letís face it, things are looking pretty bright - Iím about to receive an entire summerís worth of training from some of the best dating coaches and pickup artists in the world - the Rockstar instructors.

    Speaking of which, we received some instructor feedback on our transformation progress this week. Essentially Iím on the right path Ė Sterling encouraged me to focus more on the mirror and less on the numbers coming from the scale and the body fat analyzer. At this stage of the game I think itís more important to just focus on the process let it happen.

    Weíll finish off the last couple weeks with more DTP training, and a switch in the diet protocol Ė weíre incorporating carb cycling for the last two weeks. Not having a clue what carb cycling is, I hit up Philip B for some info. Philip has made awesome progress throughout this program and has a lot of knowledge about training and diet. Weíve emailed back and forth a few times and he was able to break down carb cycling for me in a very easy to understand way, and even provided me with a copy of Tom Venutoís book ďBurn the fat, feed the muscleĒ which goes into greater detail about the process. Iíve learned some great things over these last ten weeks, from both the instructors and the other Rockstars; Iím very grateful to be a part of this process.

    Essentially, the idea of carb cycling is to stick with a low carbohydrate diet but rotate in higher carbohydrate days every 4th day. My body is fairly sensitive to carbs, for both losing weight and gaining weight, so I expect I may gain a few pounds prior to Rockstar, hopefully just muscle weight.

    One of the things Iíve struggled with over the course of these ten weeks is the dietary options available to me on the boat. Oftentimes at lunch and dinner I have a choice of either fatty red meat or deep fried fish as a protein source. Itís brutal. Definitely not the tuna and chicken breast I was eating when I was at home.

    Only one more week now and Iím off this boat. I really canít complain, Iíve got a pretty good gig out here, but I miss a lot of whatís going on in the world when Iím isolated on a ship for weeks at a time. It will be good to be around some positive, motivated people for a change too. Unfortunately, some of the guys I work with have negative attitudes on life, and I have to be careful to avoid having that mindset unconsciously develop in me.

    In two weeks Iíll be in Vegas for the start of Rockstar. There is so much to look forward to. The lineup keeps getting better and better, it turns out Mr. M will be joining us for the duration of the program. This is going to be a summer to remember.

  96. #96
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    Week 10- Entry

    Week 10-

    There werenít much new things going on for me this week. As time passing by I get much busier at work. There is so much stuff to do before I leave. Thatís the first time I leave the business for so long. I have left it before for 2-3 weeks periods, and I was always reachable, but this time itís a long period of time. Iím pretty sure everything will be just fine. I hired managers and trainers to come in and do my job while Iím gone, so I wonít stress out during Rockstar. Things are going pretty good, and Iím trying to keep up with the diet, work, and workouts. Itís fun and challenging. This week Iím trying to finish my entire missions ahead of time, so I donít need to work hard on Friday to finish everything. I started working on the game mission on Monday. And the weekly journal and video Iím doing on Thursday, so I can have my Friday to work on other things.

    Workouts this week were ok. I felt that I had a bit lack of energy. I had couple of things at work that took some of my focus away from the workout. I still finished the workout, and pushed myself as hard as possible. I do feel Iím getting much stronger. The weights I use now are almost double then I lift when I started. Iím using a notebook every time I go to the gym, and I can actually see the difference in the weights from the beginning. As far as results Iím still a little stuck. Iím still around the same body fat %, and havenít gotten my weight much higher. Iím still around 161-162 pounds. I want to be around 165-168 when Rockstar begins. Iím putting in my body about 3,200 calories everyday. I eat about 6 full meals and 1 gainer shacks to help me increase weight. It has 1200 calories inside, and I drink Ĺ after the work out and the other half before I go to sleep. I feel that it helps a little.

    This week one of the students sent everyone a chapter from a book about cutting carbs from the daily menu. Iím still debiting if I should do it or not. The reason I shouldnít do it is that I still want to gain a few pounds and those healthy calories are important for me. On the other hand, I want to have a perfect six-pack, and I did hit plateau as far as reducing body fat %. I started this week at cutting carbs from my last 2 meals, and I want to see how that would work. I hope that would be ok, so I wonít lose any extra weight.

    Iím excited about Vegas, and canít wait for it to begin, so I can meet everybody. Also, Iím happy with all the instructors that will be there to help. We are going to have great instructors teams. This week we got informed that the best day game instructor would come to Vegas for a week. Iím excited to learn from him. Hope are everyone having a great week. See you in 2 weeks.

  97. #97
    Ali A Guest

    These last 2 weeks have been the least progressive weeks since the start of training. I have had back issues that continue to bug me and in the last week it had started causing a lot of discomfort throughout the day – especially at work. Previously there would just be a bit of expected strain after a workout or the pain would set in if I have been standing or walking for a while.

    Since I started feeling a lot of strain and discomfort throughout the day I have taken my foot of the gas and the gym. My body weight has fluctuated a little bit but nothing too drastic which is good. Rest has been pretty important for me this week. – although trying to get back into the workouts has been a little daunting in places. Mainly the back workouts. Previously my favorite muscle to workout, the latest workout session had me pretty drained and I could feel my back strains creeping back in. This is definitely something I need to keep an eye on from now on. I don’t want to be skinny but don’t want to be a cripple either – so need to find that balance.

    Mindset wise, it has been interesting to think back a few weeks when I had serious momentum and loved going to the gym. It was literally my life apart from going to work. Seeing the progress was great – especially looking at my pictures over the course of the weeks and seeing the definition forming. It is definitely helping me in this week of downtime. The final two weeks are going to be carb cycling for cutting fat loss. It will be interesting to see how this works with my body as I’m also pretty keen to get some of my lost body weight back and potentially gain some additional weight before kickoff.

    Supplements are going pretty well still. Coming to the end of my glutamine and BCCA’s but will potentially buy more before or during Rockstar. I have already gone through a shit load of protein/mass shakes – damn those things can be expensive.

    I’m also pretty intrigued to see how the other guys are doing. Some of them have been killing it and raising the bar for future transformations. It’s also going to be amazing to finally meet everyone. We’ve been catching up over what’s app and facebook - we can feel the excitement the closer we get. Sterling has been posting updates on the instructors’ list and adding some of them to the group. People like Jesse Kreiger who is running the Lifestyle Entrepreneurs Academy and Mr M have recently joined – seeing them get involved is pretty cool. It’s also pretty awesome to read that a few past rockstars are coming on the trip as junior instructors to help us throughout the Vegas leg of the trip! It will be great to roll with them and learn what they have picked up!

    That’s it for this week. We’re getting close! So I will leave this week with a sentence that I can’t get out of my head and will probably be all I say on Rockstar… ‘Everyone has a little Zyzz in them’…

  98. #98
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    Week 10

    I finally put in my notice for work, June 7th is my last day. It was pretty emotional at the time, but i felt like a huge weight had been lifted off my shoulders afterwards. I had worked really hard to get that job. I remember the nearly 2-months of waiting after the interview to find out whether or not I got it. I remember the excitement and sense of relief when I finally found out I had gotten the job. It was a career, more than a job. I moved my entire life to a new country for a new position with this company just 18 months ago. It is amazing how much you can change in a year and a half, especially when you are away from the influence of family and friends. I've learned so much about myself and about life. Now it's time to blaze my own trail.

    There's like some weird universe shit going on the second week of June. I mentioned in one of my earlier posts that my very first girlfriend will be getting married on June 8th, the day before Rockstar starts. More recently, I found out the girl I had a long-distance relationship with last year and asked to move to British Columbia to live with me, will be moving from California to the east coast for her new boyfriend on June 13th. I thought it would have hit me a little more, I was super into this chick. The way I look at it though, if she wasn't 100% into it, then I'm glad she didn't move up. Plus, if she would have moved up here I never would have applied for Rockstar and wouldn't be going to Europe this summer. I'm not into astrology, but I thought there had to be something going on around the 9th, and I looked it up and there is a new moon starting on June 9th. It is certainly a new chapter in my life.

    My program was altered a bit this week. They bumped me 500-700 calories a day, which was basically what I was hoping they would do. I've dropped enough weight, and those extra healthy calories won't increase my body fat % much if any. I'm basically hovering right now. I'm literally at the exact same stats that I was at last Friday. I weighed in this morning at 156.5 at 8.4% body fat. That's cool with me. My physique is looking pretty damn good. My chest still isn't quite where I want it, but we have two more chest days with DTP sets where I can really push it. I also started doing carb cycling this week. Philip B sent us an awesome excerpt on the subject from a fitness book he had. It really helped me understand the drawbacks of a no carb/low carb diet and the potential for putting all of the weight back on rapidly if I reintroduce too many carbs too fast. So now every 4th day I'm adding plenty of brown rice to my diet. I didn't notice an negative effects from it this week and will probably keep it up for awhile.

    That's really it on the fitness tip right now. I'm in awesome shape. I look and feel great. We have 10 days left in the program. So I'll just keep doing what I'm doing and hopefully I can get my chest to fill out a bit more with the added calories to my diet and some extra work at the gym.

    I've just about sold the last of my stuff. It's amazing how many things you can amass. I thought I cut down on a bunch of stuff when I moved to Vancouver. Now I will essentially have 2 backpacks worth of things to my name. My last TV just went out the door this morning. This is the first time in my life I've ever lived somewhere without having a TV. When I think about it though, I wonder how much of my life has been wasted sitting in front of a TV. The good thing about not having a TV is that it gives me more time to read and more time to go out and socialize. I know I had spent a ton of time playing video games in my early 20s. I remember when Call of Duty World at War came out, I played that shit like non-stop with a bunch of my buddies. It keeps track of the amount of time you've spent playing it. Over the course of a year, I had logged like 20 days. Unbelievable. I can always buy a new TV, and I'm sure I will once I get settled in somewhere after my adventures. As long as I have my laptop, an internet connection, and my portable harddrive I'm set to go.

    I have one more week in my house, and then it will be hotel living for me for the next couple of months. I'll be spending the week leading up to my flight to Vegas over on Vancouver Island. I'm getting really excited for the program, I can't believe it's right around the corner. It'll be nice to start going out to clubs again, I haven't done any cold approach since like March. My entire focus has been on fitness, finances, planning my escape from work, and life post-Rockstar. I figured we will more than make up for it this summer. Looking at the line-up of instructors and destinations, I feel pretty damn fortunate. This is shaping up to look like the most daring Project Rockstar yet. I was very excited to see Mr M will be joining us for the duration of the trip. After reading about him and the program in Myths and Masters of the Game, and then reading more of his content, he sounds like a great guy to work with and learn from.

    One of the major things I need to focus on for Rockstar is keeping my energy levels up. Being pretty introverted, I need to make sure I find time throughout the days to escape for a bit and recharge my batteries. Being around large groups of people for long periods of time can burn me out pretty quickly. I need to make sure I stay on my meditation game daily.

    We're coming down the homestretch now...Vegas isn't ready for the hell-storm that is about to converge on it.

  99. #99
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    Week 10

    I was so sick yesterday to the point that I miss the workout regimen, cannot really eat, my progress of my weight seems to be affected also. I was literally feel like I am on the death bed.

    This week I saw another documentary from NBA hall of famer David Robinson, it is very inspirational. He does have amazing physic. And seeing him doing 90 lb dumbbell work out is amazing. I am focus more on bicep and tricp and Ab. I was just talking to one of my female friend, who stated that she usually donít do one night stand BUT she did it one time. I ask her why, she says ďhe has amazing abĒ. WHAT!!!!!
    The diet is hard, especially I was sick this week. Also, I am really sick of white chicken meat. I used to eat every food by adding butter but now I donít add it any more. The food I usually add dry seasoning, however, the dry seasoning dose not taste that good any more.

    The work out is getting harder and harder, I do a lot of it to drop set. I donít really see the result that I want, mostly is probably due to I should gain more weight.
    One of my coworker is doing fitness training as well, he is about same age and same height with me, but he is weighing about 170 lb, and he looks amazing. I told him no matter how much I eat, my progress is slow. I cannot imagine how they get to 170 lb. Maybe they have a good diet ever since they were young.
    Even though I donít have the progress like other people, but I still keep trying. My brother is inspired, hopefully he can come to the gym with me, that will be cool. But he told me he definitely does not want to eat the food that I eat. Brown rice with white chicken breast. I still feel like once a week, there should be a cheat day, else the diet is just too much to handle though.

    I used to though work out at home is the most convenient way, however, now I truly feel the inspiration every day. And to visually that one day I will have amazing result like they and to see them working hard can push my self too. Our gym has a breakfast bar. Do not ever go eat there, they try to rip you off with expensive protein shake when you could buy the protein powder and make your own.

    Also good thing that Sterling mention about donít drink vitamin water, because I often see guy came with high sugar vitamin water in our gym, and they think itís healthy. Haha
    Also my progress, should be from 125 lb to 137. Itís acutally not from 129 lb. This is because ever since I know I might be join the Las Vegas leg, I eat a lot more even before the pre-training. So my progress should be count from 125 lb. In fact through out my high school I gain 5 pound from 120 lb to 125 lb and stayed there forever lol.

  100. #100
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    Week 10

    With less than two weeks before the end of the transformation, I am more motivated than ever, I just want to do everything perfectly. These last two weeks of carb cycling have shown to be very effective, my waist girth has decreased an additional ĺ inch. I have noticed some patterns about the way my body stores fat tissue:
    I donít necessarily store a lot of fat above my abs, but rather on my lower back and in my love handles. My arms hold some fat tissue too, especially around the triceps and I have a hard time making them look ďrippedĒ; while my thighs look pretty ripped now.
    On the other side, I know some guys with very defined arms and chest, but with a belly or a fat ass, itís all about genetics.

    This last week, as I tapered my calories during the day, I felt pretty hungry after training (I train at night). Although calories consumed after training are not likely to be stored as fat, but rather to be used to regenerate muscle tissue and muscle glycogen, I didnít want to splurge at 22h30, especially after having had fewer calories for the whole day. I was afraid this would reduce both the effectiveness of my diet and my post-training recovery, so for this week I decided to train in the morning instead.

    Although itís more complicated for me logistically, it has given me many benefits:
    - I take a big breakfast first thing in the morning with a major percentage of the daily carbs Iím allowed to eat, so I have plenty of ďfuelĒ for training
    - I just have more energy in the morning, and itís easier to be motivated rather than after a long work day.
    - My gym is pretty empty in the morning, allowing me to train more efficiently, with fewer distractions, and I donít have to wait for the gym equipment to be free.
    - Finally, I can also eat a big meal after training, around 11:00 AM with another 30% of my daily carb intake, and Iím less hungry before sleep at night.

    I read an article on bodybuilding.com about the best time of the day to work out, like the subject on the best time of the day to do cardio, there are a lot of theories about what's best, and everybody has an opinion on the subject:

    Bodybuilding.com - What Is The Best Time Of Day To Weight Train?

    There are pros and cons for working out early in the morning, in the afternoon or in the evening, personally I concluded that the best solution is to try everything, and see how your body reacts. Working in the afternoon appears to be the best compromise, indeed I know that during vacations or weekends, I usually begin my workouts at 11:00 or 12:00 AM and they are very productive ones.

    I noticed with pleasure that since our workouts consist almost entirely of DTP sets, supersets and giant sets, I spend a lot less time in the gym for each workout, for the same apparent efficacy in the end. I still donít know if my body could endure this kind of training for months without a break, I donít think so. Usually natural bodybuilders reserve these methods for breaking plateaus, and they donít train ďballs to the wallĒ every day of the year, save perhaps the most genetically gifted, to avoid overtraining.

    The only criticism I could make about Kris Gethinís program is that he relies too much on machines for leg training, instead of the ďkingĒ exercises that are barbell squats, barbell lunges and deadlifts. It makes sense, because he said in the videos that he has back problems. As I donít and I really like to squat, Iíve often swapped leg press sets for squat sets in his program. Iíve found the squat much more effective than any other machine-based exercise for legs.

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