Project Rockstar 2015 - Pre-Training Fitness Program 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 2015 - Pre-Training Fitness Program Weekly Journals

    The Project Rockstar 2015 class has been selected!

    Project Rockstar represents a complete life transformation unlike any other. From the moment the Rockstars are selected the training begins. Before the 10-week program officially kicks off in June, the Rockstars have to go through a mandatory, extremely grueling fitness program. They are tracked daily, with photos and measurements submitted every week for assessment, and pushed to the absolute limit.

    Roughly 2-3 hours of gym time every day for 12 weeks and preparing ALL their own meals as part of a strictly controlled nutrition and diet program. That means upwards of 4,000 calories a day for those gaining mass, and less than 1,500 calories a day for those losing weight. With no question the guys will be stepping into summer in the best shape of their lives.

    People often talk about how they would love to get a 10. It should be no surprise that girl-10s like guy-10s. And fitness is part of that equation.

    As the Rockstars post their weekly fitness journals, our hope is that you are able to draw some inspiration from their journey. And more importantly, to realize that getting in tip-top shape is seriously tough work. But of course, if you want the best, the juice is always worth the squeeze.



  2. #2
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    Week 1

    This is my first week on the new diet and exercise plan to prepare for Project Rockstar. I can sum up the experience of the first week with one word. Sore. My body aches all over from the intense workouts included in the body transformation program. My stomach aches from cramming massive amounts of food down my throat. I just feel like I am sore all the time and there never seems to be a moment where I just feel normal. I was mostly sedentary before starting the program because my job consists of sitting at a desk most of the day, and then when I get home I usually just want to rest and relax. The gym was not a priority. Moreover, I didn't eat a lot before the program, and I certainly didn't eat enough to fuel my body for these intense workouts, so increasing my calorie intake has been a big adjustment. I have done similar diet and exercise programs in the past, so I know from experience that it usually take the body a week or so to adjust, and that the first week is a pretty big struggle.

    My biggest struggles over the first week have been getting myself to go to the gym and to eat more. The gym has never been a favored location of mine. I know a lot of people love to workout, and they can spend all day in the gym doing exercises and getting all hot and sweaty. I am not one of them. Going to the gym is a laborious experience for me. Whenever I workout, I want to make it count, so I really try to push myself to the limit while I'm there. This translates to a lot of pain and discomfort, shortness of breath, and sometimes even faintness and dizziness. None of these things are pleasurable for me. Not to mention the stench or the old naked dudes in the locker room with their droopy ball sacks.

    Also, the change in diet has been a struggle. I don't mind sticking to the foods outlined in the diet. It gets a little tedious eating the same things over and over again, but overall everything usually tastes pretty good and it makes it easier to choose what you are going to eat if there are less options. I have a hard time with the amount of food that needs to be eaten to gain size. My body just isn't used to that. I find myself often times eating past the point that I'm full and my body is giving me a lot of resistance. Sometimes it will take me an hour to finish a meal because I'm full but I'm still trying to force it down so chewing takes forever. There are also temptations to stray from the diet now and then. Coworkers want to go out to lunch, your roommates offer you some candy they got from their mom, friends want youto go have a drink with them. Sometimes it is hard to say no, but I know that I have to.

    Despite these difficulties, I know I have to stay focused on my goal to get into the best, most ripped shape of my life. This is what gives me the motivation to drag myself to the gym even if I am feeling tired and I don't really want to, or if I am feeling totally full and I feel like I am going to burst, but I take another bite because I know it will help me grow. Nobody ever said getting ripped was easy. It takes hard work and discipline. It takes commitment to your goal and the drive to see it through to the end. But that is also what makes it worth it. If it were easy to attain, then that takes a lot of the value away. I believe that once I truly habitualize the exercise and eating regimen, then it will become easier as I make it part of my daily routine. But for right now, it is still definitely a struggle.

    As part of my daily routine, I have been waking up at 5:30AM to go on a morning power walk to get the first half of my daily cardio. I do Tony Robbins's "Hour of Power" where I practice being grateful for my life and the wonderful things in it, I focus on my goals and visualize myself and accomplishing them, and then I think about what I want to create and accomplish that day and how I am going to do it. This is an excellent way to begin the day because it puts me in the right frame of mind to tackle everything necessary as the day progresses including eating right and working out. Plus, I knock out the first set of cardio right away as a bonus! I eat nearly all my meals out of tupperwares now and I have two protein shakes per day, one right when I wake up and the other right after my workout. I workout at 24 Hour Fitness. I like 24 Hour because it is relatively cheap and it gives the flexibility to workout at multiple locations around the city, or even when I am traveling. The only major drawback is that some of them are on the smaller side and don't have all the proper equipment I need to complete the workouts, so I have to find another.

    I've always felt that I was skinny. My mother always says that I am just skin and bones. I have tried to bulk up before with moderate success, but I tend to go in cycles. I reach a point where I am comfortable and happy with how I look, perhaps not my ideal figure but good enough, and I start to ease off the gas pedal. Eventually, I fall back into my old habits until I get a bit of a beer belly and I realize that I need to start working out again. I feel like this is my opportunity to really break that cycle. I am going to truly dedicate myself over the next several weeks to attaining the body that I have always wanted, and when I show up in Vegas I will be ripped and ready to tackle anything

  3. #3
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    Week 1

    So the first week of the Sports Food Fitness Transformation program is officially in the books. To be honest the week has pretty much flown by, in fact everything has been somewhat of a whirlwind since I began the program. Fingers crossed the next 11 weeks will pass just as quickly.

    Unfortunately I havenít seen a huge physical change in my body just yet. Although to be fair it has only been 7 days and as they say Rome wasnít built in a day. Although there hasnít been much visible changein my body yet I am certainly in pain almost constantly... but it is good pain, muscle growth pain as opposed to muscle injury pain. I am not quite sure at this stage how I am going to cope with being in this level of physical pain on a consistent basis for the next 11 weeks straight but nothing worth having comes easy. In the past when I have been training in the gym muscle growth has been quite a slow process for me so I wasnít expecting to see much physical change in the first week anyway. Having saidthat in the past I havenít been training, dieting or supplementing as intensely as I have been in the past week.

    For the first day or 2, I actually found the workout part of the program to be much more manageable than I was expecting it to be. But as the days went on I began to realise that I suffer from DOMS (Delayed Onset Muscle Soreness). I feel the soreness most intensely not the day after the workout but the day after the day after the workout (48 hours later basically). Also when doing some of the presstype exercises I discovered that I have a knot in my left shoulder which meant that I wasnít able to go as heavy with those exercises as I would have liked. It can be quite scary when the knot clicks over the shoulder blade and you realise you may come to failure right as the barbell/dumbbell is over your head. Iíve suffered quite a bit in the past with knots developing around my shoulder area. I have booked in a massage for next week and I am hoping that will solve the problem. Getting it kneaded out is going to be absolute torture but hopefully the results will be worth it.

    I bought a body fat analyser the weekend before I began the program which Iím almost certain is faulty. For the past week it has been giving me readings that fluctuate between 22% & 23% body fat. Iím 99.9% sure that my body fat % is somewhere around the 10% to 12% mark. (I had a personal trainer up to 3 months ago who checked my body fat % regularly with a very expensive callipers, and my body fat % was always around the 10% mark Ė I havenít changed too drastically since hence why I know the 22% /23% readings are inaccurate). In fact one of my aims for this program is to get my body fat % down to8% or below. All this has meant that Iím guessing my body fat % (until my new body fat analyser arrives) and have not been able to track my progress on this front which is frustrating. Another source of frustration is that my weight (which I can measure accurately) hasnít increased very much over the 7 days; in fact it actually decreased one day, in spite of increasing the number of meals Iím eating each day.

    By far the biggest challenge so far has been the diet side of the program and more specifically the food preparation. While Iím pretty used to cooking and eating lean, mean, clean and green I am not used to cooking such big quantities of food. Instead of putting 1 or 2 chicken breasts on the Georgie Foreman Iím now putting on 8, instead of cooking a small saucepan of brown rice Iím now cooking a massive roasting pot of the stuff. Iíve actually found that in spite of the fact that Iím eating more meals in the day Iím getting quite hungry between meals moreso than I would have been before I started the diet (Iím actually hungry as I type this now and I literally just had a Tupperware an hour ago).

    The carb source in all my Tupperwareís this week has been brown rice and I think that this just isnít filling me. I plan to change my Tupperware carb source from brown rice to sweet potatoes this week and hopefully that will alleviate the hunger. We have not received our supplements from our sponsors Sports Food Nutrition yet (it is only day 7). Iím looking forward to receiving the Sports Food supplements and Iím hoping they will help me out in the areas of appetite suppression and muscle recovery.

    We will be taking quite a large number of supplements during the program so today I bought 7 pill boxes so that I can sort all my pills for the coming week every Sunday. After week 1 I feel that I still havenít really got fully into the swing of things. (Although my muscles, which are currently screaming out in agony, would disagree) I need to structure and organise my days abit better next week. Everything this week has been a bit haphazard. Iíve only been preparing my food for 1 or 2 days in advance, I need to dedicate a specific evening to food preparation and prepare 4/5 days of food in one go.

    That is week 1 down. Iím looking forward to week 2, another week of clean eating and gym domination. Hopefully Iíll weigh a little more when I am sitting here this day next week typing my week 2 review and hopefully Iíll have a more accurate measurement of my body fat % Itís great to be part of this programand major props to the guys at Sports Food for creating it.

  4. #4
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    Week 1

    When I first glanced at the training program I didnít think it was much different to how I had been training except it had a bit more cardio involved it, how could I be so wrong. When committing to this program I made the conscious decision to give it everything I had, no matter how much I was hurting. I pushed myself way out of my comfort zone right from day one and realised I could actually lift a lot more than what I thought I could, which was something that was missing from my training.

    By the end of the week I had pushed so hard I felt pain in areas I never knew existed before. I guess when you want something bad enough, youíll pretty much endure any amount of pain that comes with it, which is what really tests your internal fortitude to keep going. I found the ab ripper exercise probably the most intense exercise I have done in a very long time, as I never really did any ab isolation exercises on their own, but did surprise myself with how much I push though some pain barriers to finish it in a reasonable time frame. I wouldnít say I have made any noticeable changes inmy body as it is only the end of the first week, but I do feel as though I have a lot more energy than I normally would.

    I think my focus and mind is a lot clearer and is more based on doing the small things right and trusting the process, rather than focusing on the outcomes as I have done in the past. I think to be able to make improvements in any part of your life, you need to be able to make measurable differences and to be able to see them on a weekly bases. By seeing these little improvements through your own eyes, that is the key to making everlasting change.

    Nutrition is the area I have struggled in for a fair while, so following a structured meal plain is something that I really needed to take on board. One thing that stands out the most is the preparation that goes into your daily meals is quite time consuming. I used to always prepare my food on a daily basis but I have now found preparing everything at the start of the week to be way more beneficial, not only are meals ready for me when I need them, but also helps with sticking to the right macronutrient and calorie intake and having consistency throughout the week. Trying to find the right supplements to help with my fitness goal is been something I have had a lack of knowledge with. I never really understood what I needed to take, and the actual benefits of taking supplement which is going to be something I will learn more about along the way

    I think some of the biggest challenges that I have face up until this point was, setting my fitness goals to small or not planning right to achieve what I set out. Like they say ďfailing to prepare is preparing to failĒ and is by far the biggest thing I have learned this week. There is so much misinformation outthere that I was never sure on what I should be following and could never achieve the results that I desired. If I really look back on how I trained this week compared to how I had been training in the past, I think there is a considerable amount of difference. The share hard work to be pushing myself to lift heavier than I have, while still, making a conscious effort to watch the rest periods to keep the intensity up is probably where I was going wrong in the first place, but I do take comfort in, being aware of where I was going wrong and I now know where I should be. As long as I preserve with the training and do everting right Iím sure I see massive changes ahead as I have really big expectations of this training program, as you would expect hard work with high reward.

    Something that I learnt about myself this week is, I stopped making excuses and pushed as past some pain barriers that normally would slow me down. It made me realise that this sort of mentality carriers over into every aspect of your life, as long as you keep pushing through youíll got closer toyour goals. I found having a clear goal in mind gives you that extra motivation to push even further than you had before which is a good feeling. Even though this is only the start of the program I really this it has been a good week and I am excited for what changes lay ahead both in fitness and in life itself.

  5. #5
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    Week 1

    Working out and sticking to a diet isnít something new to me. Being a former fat kid, Iíve worked out for several years and been sticking to different diets. Ever since I started working out I was broughtinto the school of ďless is moreĒ when it comes to diet and training. In regards to training this led me to my training over the years being very strength oriented, focusing on the big 3: Bench Press, Deadlift and Squats. The people who preach this always say that with strength comes size, and that volume training is shit basically. During my years of training I have indeed gotten strong, whereas I can pull twice of my weight for sevral reps in deadlift, squat 1,5 of my weight and so on. Despite these numbers which would place me as an intermediary lifter, I look at myself in the mirror and see a body that would fit someone who has worked out for a year. In this regard I am excited for the training regime that the sportsfood transformation follows.

    Its hard to change strong core beliefs and even though my results have been lagging for a long time Iíve had a hard time stepping away from the strength training an trying more volume oriented, the ego takes a big turn when you walk away from the heavy weights to go and pump in the machines. Doing this program is in a lot of ways for me to accept that what I have been doing hasnít been working, that my core beliefs have been wrong, and that big changes is necessary if I want to see big changes in my body. Which I want, I want to look fucking great naked.

    Following the training regime is not something I see as a problem. The cardio is a nice time to plug in an audio book and float away for a little while whereas I look forward to falling in love with the pump and Swoleness and Broness this training will bring.

    The hardest part for me on this transformation will definitely be the diet. The diet wont be hard in the regard that im not used to consuming this much food on a day to day basis. Whit my prior diet im used to eating the food thatís eaten, but only on workout days. The diet Iíve been following up to this point has had a cyclic approach where macro split and calorie intake vary based on if you work out or not. This cyclic approach has always been good mentally for me since I used to be fat and this would ensure that mass that is gained is lean. Even though this would logically be the case I look back at my progress and can conclude that the mass Iíve gained hasnít really been lean. In this sense eating thismuch food on all days will be a huge mental challenge.

    Being a former fat kid I have a daily struggle about feeling fat and seeing myself as fat when I look in the mirror even though this isnít the case. Iíve been down to 6% body fat waking up and getting anxious because I feel fat when I look in the mirror, and its a mental hiccup that doesnít seem to get away. This has led me to having a really hardtime sticking to a diet for a longer time when I try to gain mass since Iíd after just a couple of weeks feel fat and start dieting again. Iíve done this over and over again for the last couple of years which has led to my progress being basically non-existent. When I look at the diet in the transformation itsboth with fear and excitement. An everlasting fear of me getting fat again, but also excitement if this turns out to be the way for me to go to progress in my fitness. It would be a huge thing for me.

    The measuring progress part of the transformation is something im not really used to and it will be really interesting to look back on and see the progress thatís made. So far Iíve gained a little weight, proboably because of the increased food intake and water intake, and bf% has stayed the same. I fell a bit more Swole, probably because of all the bicep curls in combination with the damn maid washing my tshirt in to warm water. See you in a week.

  6. #6
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    Week 1

    Week one of the body transformation has been completed. I can say with confidence that I have never been this perpetually sore in my life. The days I spend letting one muscle group recover are spent putting in work to make sure different ones sore. Rinse and repeat. Itís pretty awesome, though, because I donít think I have given myself the opportunity to work this hard in a long time.

    To start off, my fitness background is an amalgamation of high school sports teams, fitness articles, and all of the counter-intuitive science of Leangains. If you were wondering, Leangains is high intensity compound exercises (like low rep sets of squats deadlifts and chin-ups) plus intermittent fasting (eating all of your food in an 8 hour window everyday) to use certain proven internal processes to get into great shape while eliminating cardio and all but a few lifts. This was where most of my fitness knowledge was as of this time last week. Since then, I have taken a complete 180 in my fitness regimen and am now following a modified body transformation program coupled with the P90X ab routine.

    The changes Iím seeing in the mirror even after just one week made me realize that there are so many ways to get fit. I have realized thereís no one right way. The big thing I have always worried about is becoming the guy who never sticks to one fitness routine long enough to get fit. By going to the other extreme it has also been to my detriment. I was blindly following a system without being open to other routines that may have suited me better. Now after starting a new program I am lucky to realize that there is a middle ground. I would say any routine should be stuck to with 100% conviction for about three months. If you are not happy with results after that then it is ok to redirect your path to get you towards your fitness goals. Luckily, I know that this program I am starting will get me results in three months because itís literally called a 12-week transformation program. Now that I have faith in the program all that is left is for me to dedicate myself to executing perfectly.
    Like any self-respecting body transformation program there are two facets: Exercise and Diet. You need to do both perfectly if you want to get the most out of it. I have pushed myself to hit these every single day this week, to the detriment of my social life and sleep, but Iím glad I did because I have gained new respect and viewpoints on each.

    You have to push yourself as hard as you can every single workout. No exceptions.
    You only have 3 months to get into great shape so donít waste it because those days will compound really fast. How do you ensure you get the most out of each set? You have to push until muscle failure. If your muscles fail before you get to your set reps (or youíre still not satisfied) take a quick break and bust those bad boys out. I know Iíll be thanking myself in three months for committing to that rule.

    Exercise
    Here is a lesson I learned today about pushing through the pain. I had a splitting headache and about 5 reps into each set the pain would get intense, Iíd feel my neck and back tighten, and Iíd wince my eyes close. Partially out of necessity (the gym was closing in 1 Ĺ hrs) I redirected this extremely unpleasant feeling I would get mid-set into something positive. I used it to get angry and bust through those last reps so that I could get through the pain. After completing each set the pain would fade back and I felt awesome for having just pushed through. The act of pushing through a bad headache itself is not a story I plan on saving to tell my grandkids someday, but there is a lesson in there. Itís another experience to reinforce to myself that when it gets tough you have two choices: quit or keep going. In most cases, nobody judges you for not finishing the set if youíre already in a lot of pain from a headache, but when you do complete it despite the pain, you feel like a champion. You realize that the pain was temporary and, now that you just completed the entire set without wussing out, youíve done something that most people would have been fine settling out of.
    Also, I need to stretch and drink more water because while I am proud of not quitting when confronted with that pain, Iíd rather put my focus towards my exercising. Thereís a lesson in there too. Do not make things harder than they need to be.

    Diet
    It is just as key as working out, but it is a whole different ball game.
    The difference between diet and working out is that working out is about pushing through pain in the moment while dietís focus is on always being strong and committed. Itís like working out is offense and dieting is defense. Itís easy to over emphasize one at the detriment of the other and I have made this mistake on both ends of the spectrum. Now I am fully committed to seeing this 12 week transformation through, so I know they both need to be followed to a T if I want to get everything out it.
    Let me preface that it is true that if you miss your diet one day you out of 84 you will not suffer some insurmountable obstacle. You can recover from most bad cheat days. But thatís missing the forest for the trees. Instead of asking ďCan I get away with cheating just this once?Ē I ask myself, ďWhy am I following this diet?Ē Because I want to be ripped as fast as possible. By just asking two different questions my ability to fight off the cheat food increases dramatically. Just like not squeezing each rep from each set, not hitting calories and macros will compound to huge differences at the end of these three months.

    Looking forward to next week already.

  7. #7
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    Week 2

    Itís the end of Week 2 and I can honestly say I feel amazing! I was not expecting to see changes so soon, but when I look in the mirror I see positive changes with my physique- a little more definition and that I can start to see my abs a little even when Iím not flexing. I still have a long ways to go but I am pretty happy about it. I have also noticed that my energy levels have been really high and consistent throughout the day without the usual crashes. I still donít think I am getting enough sleep- I am probably averaging only about 6 hours per night. I think a lot of it has to do with my new job and the awkward 2 hour lunch break in the middle of my day which just is not enough time for me to hit the gym, eat, shower and make it back to work in time- so I am having to workout pretty late and usually donít even get home until midnight.

    I used to not be able to eat right before going to the gym, but because i am getting very hungry within a couple hours of each meal it does not seem to be a problem anymore. I am still a slow eater so sometime my meals take over an hour to finish (also because i usually get hungry before my lunch starts and again before the end of my work day so I try to eat as much as can while I can). Preparing my meals in advances has really helped out a lot as well as I know exactly how much I should be eating. At first I was not sure I would be able to eat enough because in the past I was always full after each meal, but now I get full and then feel like I am starving again after only a couple hours. My water intake has definitely increased as well as I have made sure to keep a few 32 ounces bottle with me and refill them throughout the day (adding lemon for flavor also helps). I had been eating a lot of chicken and turkey breast but this week I added ground eye of round- did not realize how much I missed the flavor of steak! I think always mixing up my proteins will help to keep me from getting bored- also I have gotten some recipes from my parents using lots of spices for flavor so the chicken, steak, and turkey always have tons of flavor. Although I do love sweet potato it seems to not have enough carbs for the amount I am able to eat so brown rice has been more of my go to. I used to drink a lot of tea with at least 3 tsp of sugar at least 3 times a day, sometimes up to 5 times a day. Also when I did feel tired I would drink 1 cup of coffee, but usually with 4-5 tsp of sugar for sweetness. Now my tea is black with ginger for flavor and I can actually take it down pretty easily. I wouldnít be lying if I said I did not miss those foods (especially deep friend chicken taquitos) but since the foods do have a lot of flavor and I am seeing results it has been very easy to stay focused on my own goals.

    The coolest this I have noticed so far is how supportive my friends, family, and coworkers have been. At first none of them could believe how strict I was being, most noticeably when going out to bars and only ordering water. At first my close friends couldnít believe it and thought that there must have been something wrong with me. I assured them that everything was fine and after explaining my training and diet I seemed to have gained a lot more respect from them as well- especially when I tell them I have to run to my car to eat the meals I brought with me instead of my normal ďIíll eat anything and everythingĒ stance. A few of my friends have even questioned their own health status and are considering joining me for the remainder of the program. I just laugh though because i know that they do not come even remotely close to understanding how committed I am with the whole process-preparing all my meals and counting my daily intakes as well as the weightlifting component. The main difference I know comes down to how motivated I am in the whole process and not on the final results- I know and understand how hard the next few months are going to be and that I have just barely started.

    I think my mindset is probably the biggest factor in my success up to this point. There are always ďfood distractionsĒ around me (for example I had a bag of doritos salsa verde chips that has been sitting in my car for the last 2 weeks just staring back at me. I just know and keep saying to myself that I am fully committed to this whole diet and training regime that I will not let anything or anyone act as an excurse to cheat on myself because i know the only one who it will truly affect is me and my goals. I made a commitment to myself and know that this is the most important thing in my life right now. I also know that 1 mistake could affect all the hard work and discipline I have achieved and I do not want to cheat myself out of it. It really does help to also know that I have other friends that are going through the same difficulties I am and it does help to talk to them about the diet and training component whenever I do have questions. I know it would be incredibly difficult if I was doing this all by myself, so having the support of so many people close to me can not be understated. At the end of the day though I am the one who has to deal with the consequences or reward of my decisions and that tis why I am doing everything in my power to make sure I am making the most out of this experience. Coachella is coming at the end of week 3 so I know this next week will really push my limit and determination, but I also know I have the determination to succeed.

  8. #8
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    Week 2

    It is Easter Sunday evening, which marks the end of the second week of the Sports Food Transformation Workout Program. This morning one of the Sports Food guys said something along the lines of ďYou donít get points for showing up at the gym you get points for crawling out of itĒ. Itís a quote that really resonated with me, and I used it as motivation for my leg work out today, which resulted in me very nearly throwing up in the gym this morning! As I type this in the evening I am still feeling nauseous, Iím not sure if it is from the sheer intensity of todayís workout or if I am actually getting sick, time will tell I suppose.
    This week we were split into loser and gainer groups, with those in the gainer group aiming to gain weight and those in loser group aiming to lose weight. Our groups were based on our weight and body fat percentages from week 1. This meant that I was initially placed in the loser group, as the body fat analyser I was using last week was giving me a body fat % of 22%/23% which was way higher than it actually is (it is about 15% according to the more accurate analyser I purchased this week). Anyway the upshot of all this was that I was placed in the loser group for Tuesday, Wednesday and Thursday and then placed in the gainer group on Friday. I got to say major props and respect to the guys that do this program in the loser category, those 3 days for me were hell on earth. I was eating roughly 2000 calories (which translates to fuck all food basically), constantly in a state of near starvation, desperately trying to use cups of black tea to fill up. The only thought going through my head all day long was ďfuck Iím hungryĒ, I even went to bed extra early on those nights just to sleep to escape the hunger. My energy levels were low and I was just generally miserable. I was never so delighted when I got the text Friday morning telling me to switch to the gainer group. I leapt out of bed, ran downstairs and feasted on a bowl of porridge, 3 extra large boiled eggs and a protein shake. I know for the last couple of weeks us gainers may have to cut back on our food/carb intake in order for our abs to pop out so for now I am just relishing being a gainer. The extra expense in buying more food and the extra time in preparing more food seems so trivial now. Even today eating my Tupperwareís was a bit of a challenge (given that Iím nauseous) but I would take this any day over being in that constant state of hunger.
    Again I havenít seen much of physical change in my body this week. One of the Sports Food guys told us that week 4/5 is when we will begin to see noticeable physical and described weeks 1 to 4 as a Ďblind tunnelí. This is a relief to hear as I was beginning to get slightly worried about the lack of physical change. I lost nearly a kilo in weight, and over full 1% body fat during my 3 days in the loser group (which is pretty amazing on its own) which I have nearly gained back now, this means my overall weight hasnít changed much and probably feeds into my physical appearance not changing much. Having said all that I got my first comment today Ė one of my housemates who takes my progress photos said ďJesus you arms are getting big alright arenít they?Ē Iím not really sure if they are to be honest but I am looking forward to more comments like this over the next 10 weeks.
    Last week I spoke of trouble I was having with knots in my shoulders. I was supposed to get a shoulder massage this week but that didnít end up happening. Wednesday of this week was dedicated in entirely to shoulders in the gym. There was a lot of machine work (which is generally kinder to my knots for some reason) and thankfully the knots in my shoulders didnít play up. It will be interesting to see how they fare out this coming week.
    In terms of gym work, the intensity has definitely been cranked up a gear this week. The week started on Monday with an insane chest/tricep workout which incorporated drop sets, supersets and giant sets. I had never even heard of giant sets up until this week (they are supersets except you superset 3 sets of exercises as opposed to 2). The intensity remained high for the rest of the week. This is the first week we have done drop sets and giant sets and from taking a quick look at what is coming up in week 3 it looks like a trend that is set to continue.
    Overall week 2 has been somewhat of an odd week for me personally. In week 1 I unofficially placed myself in the gainers group, then on Tuesday I was placed in the loser group and then back to the gainer group on Friday. It was definitely interesting being in the loser group for a time and I even took some of the diet with me - 3 boiled eggs in the morning and occasionally putting some red onion and red pepper (that I cook with no oil on a George Foreman) through my brown rice to add some flavour. The net result of being in both groups was that my weight fluctuated a small bit over the course of the week. In week 3 Iím really hoping to see a steady but constant increase in my weight even if it is just a small increase, it will be nice to have some constant growth in one direction. I know our gym work is going to be intense again in week 3 and I hoping to gain a little muscle, even just to get that vein in my bicep popping out would be cool. Either way I will be giving it absolute socks in week 3.

  9. #9
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    Week 3

    Itís now the end of week 3 which means we are officially one quarter of the way through the 12 week Sports Food Transformation Program. To be honest in terms of how I physically look I would have to say that Iím definitely not one quarter of the way to be being where I want to be come week 12, although having said that we have been told by the Sports Food instructors that week 1 to 4 is somewhat of a Ďblind tunnelí in terms of noticing physical changes. Apparently we will start to see some very noticeable physical changes in our bodies in the next 2 weeks, which is something Iím really looking forward to.
    Although I havenít seen much physical change I have definitely made progress on the scales this week. For the first week I have been consistently putting on weight everyday (with the odd downward fluctuation on some days Ė but it has generally been an upward trend). Overall from Monday until today (Sunday) I have put on just under 2 pounds. I know 2 pounds doesnít sound like much (a good shit probably weighs 2 pounds) but it really is a great feeling to step on the scales in the morning and actually see that you are making progress. Even though the daily weight increase is fairly minimal itís really encouraging to know that you are progressing in the right direction. It just shows how important it is to meticulously record your measurements if you are doing a program like this, not only for progress tracking purposes but also for motivation.
    Gym wise the beginning of the week was super intense. We had 4 days stacked in a row of intense workouts followed by our first official rest day on Thursday (well I say rest day we still had to do 40 minutes of cardio Ė but thatís as close to a complete rest day as we get on this course Ė thankfully my walk to and from work counts as my cardio). Iím beginning to learn that leg day absolutely kills me in the gym. Our leg workouts so far seem to be particularly intense (thatís not to say that the workouts for the other muscle groups are not intense because they fucking are). I would have done squats and deadlifts in the past but I would never have worked on my legs in isolation. Exercises like leg press, leg extension and calf raises are all new to me (in fact my calves are absolutely killing me right now). I have to admit that motivation can be difficult on leg day. During my leg sets I find myself trying convince myself that hot chicks dig big, well defined calves and thighs. On our day off on Thursday I found myself with some spare time (a very rare commodity these days) and reflected on just how hectic these past few weeks have been. Since the beginning of the program it has been one big whirlwind of cooking, eating, gyming, buying food, planning etc. For the first time I began to kind of miss having some down time for myself to unwind and relax. At the same time and rather weirdly I felt like I should have been in the gym and in a way I kind of missed being at the gym. Still it was really nice to just kick back and relax for one night.
    The first 2 weeks highlighted how much hard work and dedication is required to successfully complete this program and give it your all. But this week I learned that there is third element that completes the trifecta and that third element is sacrifice. Let me explain Ė I play in an astro turf soccer league with my friends. We play every Wednesday throughout the summer and winter and it means the world to us. Sometimes itís pissing rain or even snowing but we always turn up and play, our key motivation, aside from the general sense of achievement from winning, is the night out together we get to have on trophy presentation night if we win the league. This year we won the league and our trophy/medal presentation night was on Friday. After playing week in week out over the course of the year I ended up missing the whole presentation ceremony Ė why? Because I was at the gym after work working on my shoulders, calves and abs and after that I had an evening of food preparation to do (Should really have spent Thursday evening doing food prep as opposed to all that reflecting). This meant I didnít get to join up with the lads until about midnight. Midnight onwards was spent touring around pubs showing off our trophy and medals and getting free drinks and free shots, none of which I could drink of course. On that note this was my first night out since the program began and thereby my first experience in a LONG time of going out and not drinking. Thankfully the whole not drinking thing was OK for the most part and the lads (who think Iím doing an elite business/fitness courseÖwhich is kind of true I suppose) were really supportive, which was really cool and somewhat surprising. Obviously during the summer we will all be going out not drinking but until then I will most likely be the only sober person in my group on nights out. This is going to be really interesting and as the weeks roll on I plan to do a much longer post on this topic.
    Overall week 3 has been a really good week for me. To eventually be putting on weight is really satisfying and hopefully I will continue to gain weight in week 4. As small as my weight gain has been itís great to see that the all the hard work and perseverance is beginning to bear some fruit. Iím beginning to get really excited the summer of that lies ahead but for now I must go do..AB ..RIPPER ÖX!!

  10. #10
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    Week 4

    Week 4 has been completed and it has been yet another eventful week. I had my first proper brush with injury this week, which was pretty scary because at one point I thought I might have to stop lifting completely for a few weeks, which would have been disastrous. During week 3 we started beginning and ending our workouts with a set of 150 seated barbell twists (I think the idea of this is to tighten up the skin in the abdominal zone, so that come the end of the program our incredibly shredded abs will have extra definition). These twists were putting a pretty intense stain on my left elbow; it was particularly painful at the end of every rotation. The pain was so bad I was having to split the set into 3 sets of 50 in order to give my elbow a rest. I knew this pain was not the good Ďmuscle growthí type pain that we have grown accustomed to over the past 4 weeks, it was more the Ďsomething is about to snapí pain, and rather stupidly I ignored it and hoped that it would go away.
    On Monday we had a rest day and I played a soccer game in the evening. After the soccer game I was in pretty serious pain for an hour or two, I assumed I had shipped a knock on my elbow but couldnít remember when. The pain completely dissipated after an hour or so and I kind of hoped that would be that. On Tuesday my elbow was a little sore but nothing too worrying. It was back and bicep day in the gym. My elbow held up fine for the back exercises but it flared up really badly during the bicep exercises. The bicep exercises themselves were hard-core (I think we were either doing triple or quadruple drop sets of machine preacher curls and ez bar curls Ė my gym hasnít got ez bars so I had to use straight bars which put even more pressure into my forearm/elbow zone) but I was on the verge of tears from the pain coming from my elbow. As with Monday night after an hour or two the pain went from intense to pretty much nothing Ė really bizarre!
    On Wednesday I played another soccer match (well part of it) but I had to come off as the pain in my elbow was excruciating. I broke my wrist before when I was like 16/17 and this was the same debilitating pain, I was certain I had broken a bone in my elbow but I knew I definitely didnít take a knock on it. This time the pain did not go away and I had to load up on painkillers and I usually never take pain killers. The plan was to do my work out after the soccer game but that was not happening. I took Thursday off work and woke to find my elbow was bizarrely fine again. I did the Wednesday work out (with my elbow holding up pretty ok) in the morning and then went to the physio and did the Thursday work out after the physio. The physio was just as baffled by the bizarre nature of my elbow injury and was not able to give me a precise diagnosis. (Sidenote: Iím in pretty ok-ish shape now, not ripped, but certainly a little muscly and definitely not fat. The physio asked me take off my t-shirt, I did so 90s Levi ad style and in my mind I was like Ďyeah drink it in!! Ė statistically this is probably the best body youíll see all dayí Ė she mentioned her boyfriend is a marathon runner so I canít imagine he is a muscled beast. Anyway it is pretty cool to have confidence in my body now and I CANNOT wait to be at pool parties and the like in Vegas with the finished product on show). Anyway she narrowed the problem down to severe tightness in my back resulting from the way I sit at my desk in work. Other contributing factors were: putting all my weight on my left elbow at work, being able to hyper extend my elbow, damage sustained during an arm wrestle that I got engaged in while out last weekend (long story Ė I won the arm wrestle but at a serve cost it seems) and the barbell twist. She gave me a back massage (really not sure how my back is connected to my elbow problem but I didnít object) and gave me some exercises to do in the gym before I start my work outs. Iíve been doing these exercises and they seem to be working. The last three days have been abs, rest and legs so the real test of the elbow will be next week but I am confident that the exercises will do the trick. The extra physio work also adds to the time Iím spending in the gym but if this is what it takes then this is what Iíll do. The fitness element of this program only lasts 12 weeks and I am determined to give it my absolute all for these 12 weeks.
    On Thursday I got a massive box of Sports Food supplements delivered to my door. Luckily I had taken the day off because there is no way I would have been able to carry the box from the post office Ė they gave us an absolute fuck ton of stuff Ė protein powder, BCAAís, L-glutamine, green tea extract, fat burners and shit loads of other supplements. It really picked up my spirits to get that delivery, I pretty much felt like a professional sports star that day Ė 2 gym sessions, 1 physio session and a massive supplement delivery from sponsors! Iíve only been using these extra supplements properly for 3 days now but Iím already noticing that I have extra energy (hard to pin point from what Ė the green tea extract Iíd imagine).
    My whole week was dominated by my elbow and worrying about my elbow. At this stage Iím just gunning for week 5, Iím really hoping my elbow wonít act up and Iím really looking forward to seeing what effect a full week of supplementing with the Sports Food products will have Ė all will be documented in the next post!

  11. #11
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    Week 3

    Its the end of week 3 and this was by far my toughest week mentally. The workouts have been great so far, though I have realized when traveling some gyms donít have all the equipment necessary (for example standing hamstring curls) so I had to improvise a little. Also when traveling like I did for Coachella planning your meals doesnít always mean they will be easy to consume.

    Even during the week my greatest challenge is fitting all those meals in enough time so I can eat them. My schedule is blocked off so that I see patients in 4 hours shits with a 1 hour lunch break and since Iím very busy I never have time to grab a quick bite or two between seeing patients. This means I try to literally stuff my face with as much food as I possibly can at each meal-3 times a day. Each meal also take me about an hour to finish. Then it seems like I rush home, take some supplements head to the gym and then come home with just enough time to hop straight into bed.

    This week was the toughest by far due to Coachella. I had planned all my meals just like the workouts demonstrated. Each morning was never a problem for me as Iíve grown accustomed to how much I can eat, but going to a festival where your not allowed to bringing food in presented a lot of problems most notably an additional hour of cardio each day just to get back to my car to eat a meal. And then again having to get home and stuff my face again before going to bed.

    Mentally it was the toughest because of all my friends and girls that were everywhere. Iíve started to get used to going out and only drinking water but when your surrounded by close friends you have always partied hard with it is tough. Most of them still couldnít believe I did not touch a single drop of alcohol the entire trip, but every time they asked if I wanted a beer I kept thinking about what I am trying to accomplish and that even a little cheat could bring everything I have worked so hard for up to this point crashing down. Even when I was starving and my friends were stuffing their faces with McDonalds fries and chicken nuggets ( all free because of the party we went to) I just kept thinking how bad my old diet was(the ratio of carbs, proteins and fat) to what I am currently growing accustomed to and how it would negatively affect the positive result I have seen so far.

    On that note, yes I have seen dramatic changes. Most notably with my abs and the definition on my shoulders. I always read that to get your abs to show you needed to drop your body fat% but I love food so much I figured if I just worked out my abs enough it would do the trick- obviously with very little to show for it. In just 3 weeks all my friends have even commented on how I have ďlost a lot of weightĒ even though my weights stayed fairly consistent I have definitely slimed down quite a bit. I have also noticed how much more energy I have compared to all my friends who were eating all the junk food and drinking alcohol.

    It is pretty funny that when I tell people I am on a diet most of them ask me what kind and how they also have tried different diets but none of them seem to be happy with the results they achieve. I know for me personally I have never dieted before and so I wanted to make sure that if I did this I was fully committed and then some. This transformation is the beginning of something I know will only help give me greater confidence to succeed in life and I know that if I stay true to myself and to the goals I want to accomplish that I can and will do anything. Temptation is truly surrounding us everywhere we look, but it is important to focus on what we want to achieve in our lives and in the end it is only ourselves who will have to deal with the consequences of those decisions. I know I want to get the most out of this transformation and so I do not want anything or anyone to distract me for attaining my goals. I know this wont be the hardest challenge I will have to face over the remaining 9 weeks, but having pulled through and not given in to any temptation really helped me to appreciate how important this is to me and that if I really want to achieve my goals I have it in me to do it.

  12. #12
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    Week 4

    Its the end of week 4 and I am completely spent. I knew the week leading up to Coachella was going to be tough especially with all my friends I used to party really hard with surrounding me for an entire weekend. While they were drinking alcohol and pounding junk food, I had to stay strong, which I did, though it certainly was not easy. Week 4 though was a different sort of animal. I was already working low on sleep and then came into week 4 ready to work 6 straight days. My biggest priority was making sure I still made it to the gym for my regular workouts, but I did notice my energy levels were a lot lower. By the time I woke up Friday morning I could feel I was beginning to get a little sick but just had to tough it out until the end of Saturday. I did have my nieces bday party right after work on Saturday that I had to attend so even though I felt like I was about to pass out at any moment I sucked it up for a few more hours before finally coming home Saturday night and crashing hard. I knew Sunday was going to be a tough leg workout, and since legs have always been my least favorite/ least developed muscle group I really wanted to make sure I got a good nights sleep to help y immune system and hit my legs hard. After realizing how important my sleep is to my own health I need to make sure I am getting enough sleep on a consistent basis. This whole transformation has really helped me learn about taking responsibility for our own decisions and the outcomes of those decisions, and I have realized why up to this point it has been impossible for me to waiver from my goals- because I know and realized early on how important this process is to my own growth and development and I will not allow myself to lose sight of that. ( I even cancelled on a hot date because I wanted to make sure I got enough sleep to start week 5).

    I had been adjusting my food intake, and thought I was doing well with my progress- body fat percentage was going down while my weight was more or less staying the same. I thought to myself well I guess that makes sense since I should be gaining lean muscle while losing fat, though I was expecting to gain a little more weight. After talking with some friends and trainers about my training and diet, I realized that my calorie intake was a lot lower than it needed to be, and the adjustments I thought I was making (adding a lot more protein at the expense of carbs) was causing my energy levels to drops. I thought that since I was eating the right foods- lean meats(chicken breast, turkey breast, top eye of round steak, brown rice, broccoli, sweet potato) that I just needed to keep eating more but I didnít realize that the new supplements I was taking were going to skew my counts way towards the protein. Counting my calories has been a totally new concept to me and easily the hardest part of this diet. Sometimes because my work schedule im not able to finish my meals all at once and so Iíll try pounding a protein shake which then fills me up and wont allow me to finish the rest of my meals. I also started taking pure garcinia cambogia which is a fat burner( as well as an appetite suppressant-that part I didnít know) and that completely shut down my ability to eat and finish my normal meals. I spent most of my 1 day off re-analyzing my work day and how it might be best to break up my huge meals into smaller meals but more spread out. Iím going to try this method for the next few days- luckily this week I only have work mon, tues and wed and a seminar class all day Friday so I should have a lot more time to focus on my food intake. Before this workout/ diet I used to consume a lot more friend and fatty foods that contained a lot more calories(not the good kind) so I have really had to adjust to the new healthier foods. I know that this is the week for me to really make it happen and I am really excited to see the changes this coming week.

    I still have noticed considerable changes in my body- a lot more size and definition when at rest compared to before, and I have noticed that each week I am able to lift more weight. Even my family has noticed the changes and I have to admit it does feel pretty great to hear it. I know I still have 8 more weeks to go, and I am really going to push hard to make sure I am getting the results I have already worked so hard to achieve. I do not want to finish the next 8 weeks wishing I would have done something different because i have already had to sacrifice and will have to continue to sacrifice in order to obtain the results I want. I know that these adjustments will help me achieve my goals and excited to make it happen. I love making myself accountable and keeping up my daily calorie counts is making it a lot easier to monitor.

    I also got the protein and supplements from sports food, and am pretty shocked at not only the low cost, but the amount of protein per serving vs the other ďstuffĒ that usually dilutes the amount of protein in each serving. I am huge on taste and flavor and this protein is not only easy to drink, but tastes delicious. Anytime I am craving my usual chocolate fix, 1 quick shake does the trick instantly. All the supplements, pills and powders are really easy to take in combined vs how I used to do it before all as individual drinks which was a lot harder to take in( all that proteins and carb drinks used to add up to over 30 ounces of water but now combined I can take it in about 18 ounces. I am really eager to see how these new supplements will help me in obtaining my goals and know that I will still have to focus mainly on my food intake to really get the results I want. Iíll keep you posted on my new adjustments- stay tuned!

  13. #13
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    Week 4

    Week four was quite challenging, because I had to do a lot of travelling for my job and it is extremely difficult to fit the fitness regime and diet requirements of Project Rockstar into several days of staying in different places and countries. I made a lot of effort to do so and am quite proud that I actually managed to see four different fitness studios on four different continents - Asia, Europe, Africa and North America. Because I am on this program, I make an effort for sports like I have never done before. While booking a hotel, I already negotiate with the management that they will open the gym for me at ridiculous hours, like 2 am or 4am. Unfortunately only in the US do they have 24-hour open gyms, not in most other places of this world. Then I go straight to the gym from endless dinners which I had with local partners or shareholders of the companies I represent. Here, sometimes the etiquette does not allow me to follow the diet as strictly as the program prescribes, but I try to keep those occasions as little as possible, and so far it has only happened three times since the beginning of the program. The other day, I go to the gym before heading off to the airport at 6am, which leaves me quite tired and spent for the whole day. Overall, Iíve had to swap a day of the program (rest day for workout days), but managed to do all the exercises that I was supposed to do. I use a great app called bodyspace on my smartphone, which lets you track personalized exercises over weeks. This way I always have the stats of my last exercises and can pick up with the appropriate weights even though I go to a different gym every day. The tracker also makes sure I donít rest too long in between exercises, and that allows me to finish the whole exercise in about one hour, plus 40 Minutes of cardio. Without showering, I can be in and out of the gym in one hour and 45 minutes.
    Over the past month, I have practically doubled the weights I can push, but I guess I started at a very low level Ė the last time I had ever touched some weights was about five years ago. But doing upward dumbbell flys with 25 pound dumbbells actually looks like doing something real, and I get my arms properly exhausted from bicep curls, which is something that I never experienced before. Also, I do see some progress in the weekly pictures I am taking Ė even if it is not as much yet as I had hoped.
    And while I am quite proud that I kept up with the workout schedule, the diet side was a bit frustrating last week. Because of flying around all week in sub-saharan Africa on a small plane, I could not prepare meals and take them along, as we usually do. Therefore, I took along lots of protein bars, but those were not a good combination with Anti-Malaria Medication. I guess I lost more weight from throwing up and having a bad stomach than from eating stupid protein bars.
    On the food side, I use a great app called myfitnesspal to track my daily meals and calories, and this app works great as long as I can weight my meals. Half of the coming week Iíll still be on the road (or plane), but I really look forward to having a normal week at home in which I can follow the diet and workout regularly.
    But even if this week might not have shown the greatest progress, I definitely see more definition in my shoulders and can lift much more weights than ever. I also get more exhausted from each workout, and even arm and shoulder exercises get my heart beating, I feeling I did not experience at the beginning of this program.
    So even if this is very challenging, the progress motivates me to keep on pushing.

  14. #14
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    Week 5

    Work, cook, gym, sleep, repeat Ė that pretty much sums up week 5 and also sums up what my life is like right now (oh with eat, eat, eat, supplement, supplement, supplement sporadically thrown in there as well) Last week was dominated by worry about my elbow, thankfully that injury hasnít really been an issue for me this week. Iím doing the exercises and stretches that my physio gave me and Iím wearing an elbow support both of which seem to have done the trick. I also cut out playing soccer this week which is probably the biggest factor in my elbow not playing up. Having said that it did get slightly sore during the bench press and bicep curl exercises this week Ė but nothing that I couldnít handle.
    During week 4 we took delivery of our Sports Food supplements, so this has been our first full week of supplementing properly. We take so many supplements now that it is difficult to pinpoint what is having an effect and where it is having an effect. One thing that Iíve noticed is that Iíve been able to lift a lot heavier this week Ė and that I think is due to the Sports Food creatine that Iíve been taking. Iíve been really loading up on it this week, putting heaped scoops in my porridge in the morning, then taking it pre and post work out on top of that, probably a bit more than recommended but fuck it. I managed to do a dumbbell bench press with 37.5kg dumbbells (my all-time record is 40kg dumbbells so really narrowing in on beating that) and I also was able to do 20kg bicep curls today, which is a massive improvement for me, I think I started with 12.5kg (I only really picked up the 20kg dumbbells to see how heavy theyíd be to curl, I really wasnít expecting to actually be able to curl them)
    This has also been my first week of eating 4 Tupperwareís per day, prior to this week I was eating 3 Tupperwareís per day (For those of you reading wondering what the fuck we are referring to when we say ĎTupperwareí - A Tupperware is : 1 cup of chicken, 1 cup of broccoli and 1 cup of brown rice Ėwell thatís what it is for me anyway - itís a full blown dinner basically- and Iím eating 4 of them a day!) . The protein that I was taking (prior to the arrival of the Sports Food protein) had 600 calories in it, but the Sport Food protein is much cleaner and much leaner, it only has 218 calories and there is no compromise on protein content. This has enabled me to get the 4th Tupperware in, as far as I know it is better to get calories from actual food than from shakes, as shakes sometimes can just be Ďempty caloriesí. It has been really difficult for me getting those 3rd and 4th Tupperwareís down the hatch because a lot of the time Iím not even remotely hungry before I start eating them. Sometimes it can be 11/11:30pm when I get back from the gym, and this is when I eat my 4th Tupperware of the day, which can be a big struggle as Iím generally just after taking my post work out shake. I can take anything up to half an hour to get this Tupperware into me Ė then I go straight to bed. My housemate commented to me during the week that even he is sick of looking at me eating them. Anyway Iím not complaining I would much rather be stuffing my face with food than to be restricting my calories like the guys in the loser group.
    In terms of progress I put on 2.2 pounds this week. It is nice to be putting on weight (Iíve upped my calorie intake in line with instructions given to me by the Sports Food guys) but I still wish I was putting it on at a faster rate. 2.2 pounds seems like very little given that Iím going to bed each night fit to burst from eating so much food. The majority of that 2.2 ponds was put on earlier in the week, my weight for the remainder of the week was stagnant and worryingly even dipped a little at the end of the week. Iím a little worried that I may be beginning to plateau, I really hope Iím not.
    I shaved my chest bare this week so the rug of love is gone. Looks wise shaving my chest has made a big difference! I now have the foundations of a very impressive physique (but that is all it is at the moment - foundations). If I get the light and shade absolutely spot on (usually standing directly beneath a dim light) flex my abs and twist to the side slightly Ė my body looks AMAZING!! It looks like somebody has got a slightly more ripped (and a lot more white) version of Ryan Goslings body and photoshoped my head on it!! But in bright light with no twisting and no flexing it is a completely different story. My pecs have really squared off this week and you can kind of see where my abs will be which is pretty exciting. We are not even at the half way point yet Ė we still have another 7 weeks of this ahead Ė it is really exciting to imagine how incredible my physique will be in another 7 weeks and even more exciting to think that hot girls will see (and get to enjoy Ė hopefully) it!!!
    Its mad to think that it has been 5 weeks since I ate anything outside of the narrow range of dry bland foods we are allowed. As cocky/self Ė indulgent as it may sound, Iíve really impressed myself with persistence, dedication and militant style approach to the diet (Iíve eaten over 65 chicken breasts this week) and fitness. Iím not sure how Iím going to do it for another 7 weeks but I know that I will.

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    Week 5

    Although it is a bit difficult to tell, because the readings always vary Ė I have gained almost 10 Pounds in five weeks, keeping my body fat more or less constant. In order to show my abs I still need to lose a few percent of body fat, letís see when that will kick in.
    Today I had to combine two sets of exercises, because I had to give a keynote speech at a conference yesterday that started earlier and lasted longer than the gym is open. God, would I love to be in the US where there are 24-hour gyms!
    The tracking app really helps me to push my weights higher every time, although there are still new exercises every week for which I donít have any previous records to compare to, and then it always takes me a while to figure out how much I can really lift to exhaust myself without causing any injury.
    Last week I started jogging outside again instead of using a treadmill or the cross trainer, and have a strange swelling on my left calf always during running, which is a bit strange. But it disappears after a few kilometres of aching every time, so ignoring it seems to be the best medicine. I ran a few marathons five years back and really enjoy running, but my pace is probably to fast and I would like to run for at least 10k every time, so I make an effort to stop after 20 minutes. I do not want to jeopardize the weight I have gained so far.
    This week I started listening to several podcasts concerning different sports, various supplements and nutrition. I can already see that this diet is changing the way I view myself, and this will also affect my future life.
    Iím still on the road and have to get up in three hours, these extra hours of gym every day are just very difficult to integrate into my work schedule. On the other hand, I managed to do so for over a month now, and that is a very positive sign!
    After all, whatís being tired every day against realizing a goal that I set for myself at the beginning of this year?

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    Great post, Andrew M!
    I wish I would start seeing my abs, the only thing I can spot so far is a slight vertical line above the belly button.
    But at least I gained almost 10 pounds over the past five weeks, and lift exactly double of what I was able to lift at the beginning (I have never lifted weights so far, only ran a few Marathons). And I can now see a contour of where my biceps and pectoral muscles will be, so I agree: this is quite a Progress!

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    Week 5

    Itís the end of week 5 and I am finally really seeing the results I have worked so hard to obtain. I was starting to get worried that I was not gaining enough weight and that even though I have been strict with my diet and exercise, things (body weight and fat percentage) did not seem to be improving. What made it more frustrating though was thinking back on all the times I did try to gain more weight but literally didnít count anything I ate- I would just eat whatever I wanted but in huge portions and it did not seem to be a problem for me to make it up to 175lbs (I started the program at 156 which shows how easy it was to loose all that weight once I stopped hitting the gym). When I look in the mirror however I did noticed changes week to week.

    I spoke to the sports foods guys about this, and they told me that I just needed to stick with it and make sure I was eating enough calories. Since I am 31 yo I should not expect to gain weight like I did when I was in my 20ís. Also it is pretty difficult to gain a lot of muscle mass and at the same time aim for getting a 6 pack of abs in the same time period so for now just focus on bulking up and then shredding later. This really helped me feel a lot better about things and once I gained some more confidence that I was doing the right things I started to see improvements. It is really helpful having the sports foods guys there shedding knowledge and answering all my questions because even though I have been active and lifting weights, never have I been so disciplined with my calorie counting and with my workouts. It doesnít hurt that all the sports food supplements taste great and are really easy to take down.

    I only worked 4 days this week so I also experimented with something new- working out earlier in the morning rather than last thing before going to bed. I noticed that when I worked out earlier in the day, I would have a voracious appetite, something 1.5x sometime 2x what I would normally consume for my regular meals. I also decreased my protein intake per meal while also substituting sweet potato for brown rice- I was eating a ton of brown rice, which was making me full while also not giving me the calories I needed throughout the day. These changes have really helped me make huge gains within only a few days.

    I have noticed how anal I have become when it comes to what I consume. The other day my friends wanted to go out to dinner and so I told them I would join but we would have to find a place that would have foods I can eat. Oh no problem they said, there are a lot of healthy places we can choose from. It is really funny what people who think they are eating healthy refer to as healthy dining. The choices they gave me had tons of sugar and sodium and so I told them I was happy eating out of my containers of premade food that I knew was healthy. I have been very strong the last few weeks but now that I am really seeing myself change for the better there is no way I am letting anyone and anything influence me or my choices. I made a commitment to myself and to my fellow rockstars and this is the most important thing in my life right now.

    One thing I will never get tired of hearing is all the compliments I have been getting. It still is pretty annoying when people who have never dieted before keep telling me I donít need to diet as if eating healthy is a bad thing, but it was really funny when my aunt told me that I looked really good now and how before I was starting to look sickly! Even my friends that were already beginning to question their own eating habits have started to write down their own plans and fitness goals realizing that they are not happy with their bodies and want to change. It is funny though because they always comment that what I am doing is too hardcore for them and that they will do a modified version that is not as intense. I just laugh and tell them that any change is good, full well knowing that nothing in life comes easy and to really get the results you want you have to be willing to sacrifice things that you want but donít need in order to really find what matters most to you. We are one week away to our half waypoint and I am stoked to see what changes are in store for me over the second half. Check back week 6!

  18. #18
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    Week 6

    I have to warn you this is going to be another post largely dominated by elbow talk. So I had a pretty major setback this week. On Friday morning I was cycling to work, hit a bump, lost control, hit the foot path (or Ďsidewalkí if you are that way inclined) and flew out over the handlebars of my bike. Thankfully when I lost control I veered to the left and ended up on the footpath/sidewalk (veering right would have catapulted me into oncoming traffic and resulted in almost certain death or some type of wheelchair for life type injury - I wasnít wearing a helmet). I got banged up pretty bad with cuts and bruises and the like but my most significant injury is a fracture to my right elbow (not the elbow that was giving me trouble a few week back). Timeframe wise from speaking to the doctor and doing some googling these types of injures typically take 3 to 6 weeks to heal.
    This obviously puts somewhat of a spanner in the works in terms of the Sports Food 12 week transformation but I am determined to stay upbeat and get back lifting as soon as possible. At this point I canít control or change the fact that my elbow is fractured but what I can control is my attitude and my actions from hereon in. ĎAdapt and Overcomeí has been the mantra that I have been repeating to myself over and over again these past few days (Iíve been applying it to everything from dressing myself to lifting weights) Every now again a massive wave of anger and frustration sweeps over me and I just want to yell ĎFUUUCCCKKK!!!!í and punch a wall or something, especially when I think of the amount of effort and sacrifice Iíve gone through these past 6 weeks, but I know that attitude is not going to be of any benefit to me.
    My aim now is to get back lifting to failure within 3 weeks. That would mean I will be back training full tilt for the last 3 weeks of the transformation, and will have done 9 of the 12 weeks to the max. This is a pretty optimistic and short time frame but I am determined to stick to it and work my ass off to get there. Obviously Iím going to have to employ some common sense so has not to make things worse by rushing but I am going to push things as much as I can. I have an appointment with an orthopaedic consultant in 8 daysí time, where they will take more x-rays and give me some type of recovery plan (Iím not sure how useful this will be but the appointment was made through the hospital I went to). According to the Sports Food guys the thing thatís really going to get me back in action is intense physiotherapy. It being a bank holiday weekend here I havenít managed to get to a physio yet but I will early next week. Yesterday I googled some physio exercises that are given to patients who suffer the type of elbow fracture I have, Iíve been doing them diligently since and Iíve already noticed significant improvement. I can almost fully straighten out my arm which is pretty impressive considering the accident was less than 72 hours ago. My first little mini gaol is to be able to straighten my arm completely.
    Iím planning to take all next week off work (If I can get a doctorís note) and just concentrate on doing physio exercises all day long for the entire week. I also plan to do as much of the gym work as possible. The Friday that I had my accident was legs day so when I came back from hospital I went straight to the gym to smash out our leg work out, most of which I could do (For example I wasnít able to put a barbell on my shoulders to do weighted squats so I just squatted with no weights Ė adapt and overcome.) Saturday was abs and I was able to do the majority of that workout as well. Today was back and biceps but I was only able to work my left side. My housemate started laughing when I got back because my left bicep was so much bigger than my right (although it has gone down again now Ė it was just the pump inflating itÖunfortunately). I donít mind my left side getting bigger than my right in terms of how it will look physically but I am slightly worried about imbalances that it may create, which may impact me and cause injury when I go back to lifting with both sides Ė this is something that I will need to discuss with my physio. On the upside my left side is weaker than my right, (something I have learned over the course of the past 6 weeks) so it will take time for it to come to parity with my right not to mind surpass it. In this regard it would have been worse if I fractured my left elbow.
    Yes it is incredibly incredibly gutting that I wonít be stepping into the summer in as good shape that I would have had if this had not happened but I cannot focus on that, my elbow is fractured and no amount of wishing or hoping will change that fact. I am still determined to start to the summer in the best possible shape that I can achieve given the current circumstances. At the moment this does suck but deep down I know that over the next 3-6 weeks I am going to learn an invaluable life lesson on the value of things like: determination, positivity, the importance of attitude, overcoming obstacles and challenges and achieving goals in spite of them. I know these lessons will stand to be over the course of the crazy summer that is in store and also throughout the rest of my life.

  19. #19
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    Week Six

    50% completed Ė half way through the program. I guess that I now start to see the changes that I was expecting after week 4. The muscles on my legs are much more defined, my arms and shoulders show slight definition and I am actually able to complete the Sports Food Weighted abs workout with significant weights, something that would have been completely impossible a few weeks back.
    This is probably the first time that I actually do intensive workout with my chest and arms, before that I would only run on a regular basis. Therefore it took me several weeks to get at least so much muscle that I can actually fire up my cardio system just from doing bicep curls or situps Ė before my muscles would just have given in before the whole body ever got engaged. And I have to admit, that is a great feeling, I want more of that.
    Also this week, the lines for weight and body fat finally met. Although the readings vary greatly from day to day, you can definitely show a trend after six weeks: I definitely increased 10 pounds in weight (150 to 160) while slightly reducing my body fat (13% to 12). All the reading I did on nutrition and supplements makes me understand that the first three pounds I gained in week one probably came from additional water stored in my muscles because I started taking in significant amounts of creatine.
    But over week 6 I kept my weight almost constant (which was a bit depressing) although I made sure to eat more than 3000 calories daily, and this plateau should mean that my body is now actually storing all the protein in my muscles and makes this increase rather permanent. Subjectively, my body feels a lot firmer in arms and legs, although 12% body fat still means there is some fat left covering my abs, but at least I can feel them below it.
    With all the additional lean muscle mass it should be very easy to burn a pound or two of fat during the last week, if I reduce my calorie intake then.
    In the gym, the body space app continues to be of great service, and it shows me how much more weight I can lift by now. I always start the exercises with the heaviest weight I could lift last week as a warm up, and then increase the weight significantly. This week it happened to me twice that I was using a machine with a guy that looked significantly bigger, taller and stronger than me, but I was doing more repetitions with much more weight Ė great feeling.
    What amazes me most is that I managed to pack all of this transformation into my very busy life as a manager of several businesses, sitting in an airplane at least 6 times a week and driving several hours in the car every week as well. I had to cut back on dating completely sleep an average of four hours instead of the six I normally have, and a bit more sleep would probably be beneficial for my transformation. Also, with so little sleep I did not yet get to enjoy the benefits of having a cleaner skin from taking in all that fish oil Ė but who knows how hung over I would look if I wasnít?
    However, in spite of all that progress I am well aware that I am still rather lean for my height, and even if I manage to put on another 10 pounds of muscle (which is extremely ambitious, but thatís my goal) I will most likely still be among the leaner guys of this summer. This means I will have to repeat this program afterwards Ė once youíve got a taste there is no coming back

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    Hey Andrew M, I'm relly sorry what happened to you - really sucks. But I'm sure you'll get through it and your biceps was already bigger than mine last week, so don't worry too much

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    Week 7

    I got a medical cert from my doctor giving me a full 2 weeks off (wildly unnecessary but I didnít object) which has meant that week 7 week has predominately been spent lubing myself up with baby oil and going at myself hell for leather Ė and by that I do of course mean lubing my arm up and vigorously massaging all my damaged arm ligaments. For those of you who havenít been following these posts I should probably backtrack a few steps to explain/summarize Ė last week (week 6) I fell off my bike and fractured my elbow.
    In term of my elbow I have received both good and bad news this week. I got my first session of physio done and the good news is that my physio reckons that my elbow is neither broken nor fractured. When I originally went to ER on Friday of week 6 they advised that I had fractured the radial head of my elbow. However I have little very little pain in my elbow aside from a massive yellow bruise on the underside of the elbow which is miles away from the radial head. The physio dug her fingers into the radial head area with all her might and really there wasnít enough pain to indicate that it is anywhere near fractured or broken. I donít really think itís fractured either; I have an appointment with an orthopaedic consultant tomorrow which hopefully will confirm that. I asked the physio if it is possible that Iím just tough as fuck, she rolled her eyes to heaven laughed and said ďitís usually the ones who think they are tough that arenít tough at all.
    So thatís that good news Ė my elbow is almost certainly not fractured. The bad news is that I have an incredible amount of pain in the ligaments at the back of my hand, going around my wrist and running up my forearm. According to my physio all these ligaments are sprained (hence all the baby oil massaging action). This pretty much negates the good news as it will take 3 or 4 weeks for the ligaments to heal which is pretty much the same as a fractured elbow.
    Workout and diet wise it has been quite a frustrating week although Iím trying to keep positive. Iíve continued to go to the gym and I do as much as I can but only on the left side obviously. Some days I can do the majority of the prescribed exercises and other days I can do very little of them and have to improvise which I donít like doing. For example today was biceps and back day and I was only able to do one of the prescribed exercises Ė dumbbell hammer curls (but only with my left arm). The rest of the exercises I improvised and ended up doing preacher curls, regular dumbbell curls, cable curl, lat machine pull downs and concentration curls.
    I was worried that working my left side only might create imbalances and leave me open to injury but my physio assures me that it is perfectly fine. There are certain exercises where I canít go as heavy as Iíd like on my left side only Ė for example doing a dumbbell chest press with only the left side has me almost falling off the left hand side of the bench. This is frustrating but Iím determined to adapt and overcome (I even have Ďadapt and overcomeí printed out and stuck to our fridge Ė as new agey as it may sounds seeing those words everyday printed out has made it sink in subconsciously and helped me stay more positive than I would otherwise have been). My workouts have been half workouts at best so to compensate Iíve been throwing in extra ab exercises at the end.
    The Sports Food guys advised me to cut back on my calories and carbs so that I donít get fat. Accordingly at the start of the week I cut out Vitargo (our carb loader) and changed the brown rice in m Tupperwareís to sweet potatoe. This resulted in me losing 2 pounds almost overnight which doesnít sound like a lot but it takes me nearly a week to put that much on. As of today, Sunday of week 7 I weigh the same as I did on Monday of week 5 which is pretty disheartening. My aim while Iím injured is to maintain my weight, to that end Iíve switched back to brown rice
    (higher calories) but will continue to stay off the Vitargo.
    Away from my injury and the gym shit has started to get real for me this week. Iíve taken advantage of my time off work to drop the bombshell that I need a leave of absence for the summer (not even sure if Iíll be going back). Iíve also sorted out somebody to stay in my room while Iím gone, again Iím not sure if Iíll be returning to that room/ my current life Ė itís a pretty drastic and scary thought and Iíve had a lot of time to mull it over this week. Iíve no idea really what rockstar will be like and how my life will look/feel afterwards. Everything seems pretty abstract at the minute. All I know for sure is that my game will be better and I will have learned some entrepreneurial skills which will give me the tools I need to set up my own business, but Iíve no idea what that business might be. All this uncertainty about the future has made me pretty up tight and anxious (I suppose not being able to go 100% balls out in the gym isnít helping on that front either) Iíve also been thinking a lot (and I mean a lot) about my ex-girlfriend who broke up with me at Christmas. I feel pretty pathetic thinking about her so much especially given the fact that although I was down I wasnít exactly devastated/heartbroken when it happened. I know from reading the 2013 journals that this exact thing happened to a previous rockstar and his therapist told him that when you feel like you are drowning you will reach out for any branch/rock Ė so I guess that kind of explains that. During the application process for rockstar I remember reading the pre-training journals from 2013 and guys saying they felt anxious, at the time I couldnít get my head around why only weeks out from rockstar (the coolest thing ever) theyíd be feeling anxious Ė but itís a lot different when it is you in the situation and now I totally get it. Anyway we are less than a month out from rockstar and that is beyond exciting.

  22. #22
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    Week 8

    We are another week closer to the rockstar kickoff! The weeks really are just flying by now. Although having had the last 2 weeks off work due to my elbow probably helped on that front. Itís actually been great to have 2 weeks off, prior to that any down time to just chill and relax was in really short supply. (Working and doing the Sports Food Transformation at the same time literally consumes every waking second of every waking day) I know that these past 2 weeks are probably the last time thatíll have any down time for a long long time, rockstar will obviously be hectic and all things going to plan, life thereafter will also be hectic Ė starting a new life and setting up my own business (hopefully)
    I like to read and Iíve been reading quite a bit over the last few weeks. Iíve read Lifestyle Entrepreneur by Jesse Krieger, Screw It, Lets Do It by Richard Branson, Psycho-Cybernetics by Maxwell Maltz and Iím currently listening to 7 Habits of Highly Effective People by Stephen Covey and currently reading My Secret Garden by Nancy Friday and Learned Optimism by Martin Seligman. I read Jesse Kriegerís and Richard Bransonís books simultaneously and both echo some similar points Ė carve your business out of something you are passionate about so that you remain engaged and it remains fun and work hard but enjoy your lifestyle. Reading these books really filled me with excitement for what the future may hold for me after rockstar and what my life might look like. Over the past 2 weeks Iíve really come to realize just how much I dislike my current corporate job, and the whole 9 to 5 corporate scene in general. I know that on rockstar the instructors take a pretty dim view of the whole corporate 9 to 5 lifestyle as well and we are encouraged to get away from it in as much as we can. Iím an introvert by nature so to see a business model laid out (in Lifestyle Entrepreneur) that would suit an introvert like me is eye opening and exciting. Itís pretty awesome that during rockstar we have a full week of seminars from Jesse and Iím hoping to learn a lot more from him.
    Speaking of work tomorrow (Monday) is my first day back since my accident and since I landed that whole ĎLeave of Absenceí bombshell and Iím kind of dreading it. One of the managers has flown in from overseas to discuss it with me! When I originally emailed them about it I said I needed it for Ďpersonal reasonsí. I know some of the other rockstars have told their employers stuff like Ė Ďa self improvement courseí Ďan entrepreneurial immersion courseí but I think Iím going to stick to my guns and just say Ďpersonal reasonsí without elaborating on it. I know Iím going to be grilled for a specific reason but saying something like Ďa business immersion courseí with no website just wonít wash with them. Iím hoping that after Iíve repeated Ďpersonal reasonsí a few times they will assume that it is related to some taboo topic like depression or stress and hopefully theyíll just dance around it then.
    I only have 9 working days left anyway (I plan to take the whole first week of June off regardless, just to get my shit together Ė Rockstar starts on the 7th). Due to a major flaw in our contracts I only have to give 5 days notice to leave permanently. Part of me secretly hopes that I donít get granted my leave of absence so that I can quit outright, possibly just working next week then taking the following week as holidays. That would be pretty sweet Ė in a 4 week period I would work 1 week and have 3 paid weeks off (a weeks holidays and 2 weeks off due to the accident). Actually thinking about that more I might just actually do that regardless, it would really burn all bridges with work (as Iím supposed to be training in a new guy as well during this time) although maybe burning all bridges with no way back is exactly what I need to do.
    On Monday of this week I had more x-rays of my elbow taken and it turns out that it is definitely fractured. That kind of came as a surprise to me because at this stage last week I had pretty much convinced myself that it wasnít fractured. I also went to my physio later in the week who said that I should have more flexibility in my arm than I currently do. Both of these things kind of came as a bit of a blow to me and to add to this I am having some serious pain in my wrist and my physio has no idea what it might be. I have more x-rays and more physio on Monday week but until then lifting is an absolute no no. My optimistic aim of being back for week 10 is looking doubtful but Iím still determined to get back into the program properly before it ends.
    Weight and body fat wise itís been a good week. My weight pretty much stayed constant, which is what Iím aiming for while Iím injured, and my body fat percentage dropped (although only very slightly) which is an added bonus, it should just be staying constant as well. Itís going to be interesting to see how my weight and body fat hold up over the course of the coming week, with me being back at work, hopefully they wonít fluctuate too much.
    Yesterday Vegas had its own snapchat story, it was full of hot chicks and some of the clubs and pool parties we will be attending were featured which looked epic Ė Iíve never been to Vegas before but fuck Iím excited now! The excitement just keeps building and building as the weeks roll by Ė t minus 3 weeks and counting!!!

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    Week 6

    Itís the end of week 6. It was another 6 day work week so I spent most of my Sunday sleeping and laying on the couch doing nothing. Luckily this week I am only working 5 days, but the lack of a social life is a new experience for me. My days are literally eating working, trying to find time to cram in some food and protein shakes, eating working gym and sleep.

    Its still interesting to hear reactions from people. This week at work someone asked a coworker if I was ok because I looked super skinny and I should eat a donut. She told her that I actually eat a lot but am in the middle of a crazy diet. Her response was omg wow; meanwhile this lady is probably closer to 200lbs and lets just say its not muscle. Meanwhile I have been gaining weight, about 7 lbs of lean muscle since I started the program and looking at the pictures week to week I am pretty happy with the results. I still wonder when I look at the scale if I am doing the right things, but I know when I look in the mirror I do see myself getting bigger and more definition week to week.

    I think whenever you are looking to make drastic changes in your life you are going to get all different reactions, both positive and negative. I know the people that actually go to the gym and work out have a much more optimistic opinion while those who donít look at me like there is something wrong. I have always been an optimistic person and understand that in order to grow and to become better versions of ourselves we have to adapt and have to be willing to step out of our comfort zone to get the changes we want. If it were easy everyone would do it.

    I decided to try and lower my calories from fat this week so I eliminated my other protein powders and have been exclusively using the Sports Food Whey zero 90. Not only doe sit taste great, but its become my chocolate fix. I donít have any more cravings for desert at all,. Especially when I see the people at work eating donuts or fast food. They are all doing different workouts and kickboxing classes but I cant help but laugh when I see the choices they make for their food. I am always so tempted to tell them that all that work they are doing in the gym is just being wasted but I have to remember that not everyone has the motivation and determination to achieve the results they want.

    I have a 5 day work week this week so I am expecting my weight to jump up a little more this week. Stay tuned.

  24. #24
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    Week 7

    Itís the end of week 7. Only 5 weeks to go before rockstar begins and I couldnít be more excited to start. My weight has plateaued even though I am eating above what I should be to gain, close to 4000 calories. When I look in the mirror and especially the weekly photos I can see some pretty drastic changes, but I know I still have room for improvement. Since there is only a few weeks left I am really trying to focus on those weaker areas like my arms to try and add more size and definition. For example today was back and biceps but I also added in some tricep exercises to add a little bit more to my arms before the workout officially ends. I want to look my best so I am really trying to focus on that the next few weeks.

    I also am changing my cardio and doing intervals now to try and get rid of that fat layer around my belly. The sports food ab workout is awesome and I can tell its working based on the definition I have been seeing week to week. I have been increasing my weights at the gym also which is always good to see that the effects arenít just in the mirror but that I am also getting stronger. Even though my weight has plateaued, I know I still have to work hard because I am still seeing the physical changes every time I look in the mirror and when I hit the weights at the gym.

    The friends and people from work I have not seen in awhile have all commented on how amazing and healthier I look now which never gets old. A lot of them ask me about my diet and I am more than happy to tell them that is does take a lot of commitment and more than just going ot the gym to get the results you want. Just like the guys say its really about inner game and findings that motivation to fuel your drive to get the results you want. It is so easy to take the easy route and eats whats convenient or take a bite of dessert but when you think about all the hard work you have put in up to this point its so easy to say no. the results really do speak for themselves and I am so pumped to see what kind of results I can achieve working with equally motivated individuals all looking to improve themselves. I am so gald that this fitness component kickstart rockstar because eit really proves that when you have the right mindset and are willing to sacrifice and work hard you can achieve the results you want. Only 5 weeks left to go and I cant wait to see the results.

  25. #25
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    Week 9

    We are now 9 weeks in to the training program, three quarters of the way there! 3 more weeks of intense training left although it feels like less as we all meet in Vegas to start rockstar in just 2 weeks!
    I donít think Iíve ever in my life been so militantly dedicated to anything for such a long period of time. Although, due to my elbow injury, I canít do all the exercises as prescribed by the Sports Food guys, Iím still hitting the gym 5 to 6 days a week, doing what I can. Just today I was walking around there thinking ĎMan I pretty much know every corner of this gymí Iím there nearly more than I am in my own house. Iíve also been sticking to the diet rigidly. For me, that means eating a meal consisting of brown rice, chicken and broccoli 4 times a day as well as eating breakfast, which consists of 2 bowels of porridge and 3 boiled eggs. To put that into context, my last 252 meals in a row (breakfasts aside) have been the exact same boring, dry bland foods. Before this process, I wouldnít have thought I was capable of such long-term dedication. I guess thatís part of the broader lesson that we are learning through this transformation program Ė itís highlighting just what is possible with enough hard work and dedication. That lesson will probably stand to us during rockstar, and more importantly thereafter.
    I have to admit; I was never a big foodie, so the diet element, while tedious and repetitive hasnít been that challenging for me. I do feel sorry for guys doing this program who have a true love and passion for food. What has been far more significant for me is 9 straight weeks in a row without drinking. Iím Irish; so not drinking one drop of alcohol for such a long period of time is quite a big deal for me. The longest Iíve gone without drinking, aside from those first 16 years, has been a month, and that was last year when I had a girlfriend and didnít really see the point of drinking. This is already more than double that and is set to continue until pretty much the end of August. I can honestly say I donít miss drinking at all and Iím getting quite accustomed to not being hangover at the weekend. What I do miss though, is going out. In the past 9 weeks, Iíve only been out twice! Before this I would pretty much have gone out every single weekend, maybe taking one weekend off a month. One of the other rockstars, described it best, in his weekly video blog, when he described his social life as ďSpartanĒ. Iíve definitely found Friday and Saturday nights in (usually by myself Ė in fact always by myself) to be really difficult and lonely. Yesterday for example, Ireland voted in favor of same-sex marriages, and for the first time in history we made international headlines for positive reasons. Accordingly, everybody who is anybody went out last night and got absolutely gee-eyed spasticated drunk. Itís particularly difficult missing out on occasions like that. On the flipside, 2 of my housemates who were out are still in bed (itís 4pm on Sunday as I write this), one of which just got take-away delivered, and my other housemate is sprawled out on the couch dying a death. I most certainly do not miss those fear filled hungover Sundayís. Also on the flipside we are 2 weeks out from Vegas, which will mark the start of something like 64 nights out in a row, so really I canít complain too much about not being able to go out. I should probably also point out, that there is nothing stopping me from going out and just not drinking. The reason I chose to not go out is because I want to avoid the inevitable barrage of questions from my friends regarding what specifically I am doing for summer.
    On the gym side of things, itís been another frustrating week of not being able to follow the program to a tee. I continue to do what I can on my left side. My left arm is getting noticeably bigger than my right, which probably looks a bit odd but Iím totally chill with it. I regained full flexibility in my right elbow this week, which is great, although there is still a little residual pain there. This week I plan to go back lifting with both arms, full force till failure, hopefully my elbow and wrist will stand up to it. If I canít do this I at least want to go back lifting light weights with my right side. Next week is week 10 and Iíve been aiming towards getting back for week 10 ever since the accident happened. Most of the progress and physical change seems to happen in the last 2 to 3 weeks of the program and it would be great to be back lifting to failure for those weeks. Iím back in hospital tomorrow for more x-rays and I also have physio in the evening. I plan to run my Ďgo back lifting planí by both the doctors at the hospital and my physio. Iím predicting that they will tell me to err on the side of caution and Ďlet pain be your guideí etc. What I really want to know is if there is pain, is it just delaying the healing process and inflaming tendons and shit or is it doing actual damage that is going to be harmful and maybe irreversible. If it is the latter it probably means I wouldnít be able to lift to failure, possibly for the remainder of the program. That would be a bitter bitter pill to swallow. I would find it incredibly difficult not at least try. ANYWAY Iím remaining optimistic that they will give me the green light and hopefully in next weeks review I will be detailing how great it is to be back on the program 100% and how well my injuries held up!!

  26. #26
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    Hey guys - As someone who will probably apply to Project Rockstar in the future, I'd love to hear updates from more of the other people going through the 12 week fitness transformation. Obviously Sterling
    has put together a great program, but we would like to hear more about it and how it's going so far. Almost every single update in this thread has been written by Andrew M and Julius M, and Mike N awhile back.
    First of all, thanks to these guys for their contributions, I know your are all busy doing the program as opposed to writing about it.
    For the rest of the PR 2015 class, can you tell us how your 12 week transformation has been going? I would also like to read a new update from Mike N.
    Here are some questions I have for you guys doing the 12 week fitness transformation.
    1. What are your results so far?
    2. Are you happy with your results so far, or disappointed?
    3. What was your age, weight and bodyfat at the beginning of the program?
    4. What was your level of physical conditioning before starting the program (working out a lot recently, sedentary, occasional gym attendee, recreational sports player/work league).
    5. What has been the hardest part about the 12 week fitness program?
    6. How long is it taking you per day, or per week, to prepare the food (cooking, cleaning up, shopping, the cost of the food)?
    What is the best way to make this as easy as possible.
    7. Do you need sophisticated gym equipment to do the workout, or can you do it in a home gym? Would a mediocre gym do, a gym that only has the most
    basic equipment?
    8. Are you doing the mass/muscle gain program or the lose fat program?
    9. What do you wish you knew before the program started, now that you are about 8 weeks into it?
    10. How much time are you spending in the gym, and how many times per week are you in the gym?
    11. What little tricks or secrets are you using to help get you through the program, to make the diet easier to follow, to make the workouts better/less painful?
    12. What's the best way to prepare for a program like this. I have heard in previous threads that Kris Gethin's 12 week program program and the P90X ab-ripper workout is good prep.
    Is that still the case, or has the program evolved since the PR 2013 thread?
    Thanks guys in advance for the time and effort it takes to put into your reply.
    NL

  27. #27
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    Week 2

    It's a good feeling making it to the end of week 2. This past week has been a real struggle gaining momentum physically and mentally. At the start of the week I had an overwhelming feeling of being at the bottom of a huge mountain and looking up towards the top, knowing how much mental and physical strength I was going to have to summon to get there.
    Now with a second week out of the way I can feel a sense of accomplishment in that I've made a solid start, I have a couple of weeks behind me now and although the workouts and all the work that goes into making this happen are tough I'm now actually finding some routine and gathering some momentum.
    I now feel like I'm cranking this whole fitness programme up to speed and finding the will and determination within me to push on and give it my all. It's becoming a part of my everyday life.
    In my day to day life I now really notice the time wasters. The people who want to just phone you or stop by and chat about meaningless BS. To fit all the meals in, food and cooking requirements as well as workouts on top of an already very busy job and life organizing and prioritizing are key! Procrastination has no place in my daily schedules now. Time is now extremely valuable!
    My 6 meals a day are now part for my daily life and almost everything I do revolves around my meal times, it is handy to be able to take a shake or a Tupperware meal with me if I'm caught out with work. The meals I'm slowly getting used to, When at the supermarket now I only seek out the right foods, foods that are part of the diet but there are definitely still times when I crave something sweet. Loving the steak and fish meals but certainly find the chicken meals to be often dry and bland.
    I'm still getting used to how often we have to eat, my whole life I've eaten 3 meals a day and sometimes 2. I can certainly now get a sense of understanding as to why my body was having to store fat. So I now have a new appreciation for the importance of routine when it comes to eating. I've got 6 alarms set throughout the day 3 hours apart to make sure that I never miss a meal.
    During the start of week 2 I was really finding it hard to get into the whole routine, with that I wasn't getting all my meals in and looking after myself properly, coupled with a lack of sleep I noticed my weight dropping away. It really highlighted to me how important it is to keep up with all your meals and get the correct daily intake spread throughout the day.
    My body fat is slowly and steadily declining which is great to see, I'm really excited to see this and totally committed to making sure I can keep stripping away un needed body fat.
    One thing I've been blown away with doing the Gethin and following a correct diet is how much water you drink. I used to have to force myself to drink water but now I can't go more than an hour without feeling like I'm thirsty and have to drink again. And with that comes the constant toilet stops! Can't say I enjoy having to get up and piss in the middle of the night.
    A day or two after my workouts I really notice how impactful my workouts have been, my body constantly has sore muscles, I know it's a good thing but shit it makes it tough with a physical job when you have to get out of bed eat something and head straight out to work at 4.30am. I've noticed a big similarity between my calf muscles and biceps in that they are contracted so hard during workouts that for the 3 or 4 days after these muscle groups often cease back up and need stretching out again more than others. I had one 24 hour period where my calf muscles locked up so bad that I was walking around on tip toes in share and utter pain. The only thing that helped loosen them up was a hot bath.
    I haven't yet noticed much physical change in my body but going by the growing pains I'd like to think over the next week or two I'll start to see some results.
    The biggest challenges I've faced so far would be doing a lot of the exercises for the first time. Finding routine and getting into a rhythm with everything will no doubt start to fall into a normal part of everyday life which I'm really looking forward to.
    Having a milestone entry like this at the end of each week has certainly got me thinking hard about the week ahead and what's possible, what I need to do and what sort of results I want to achieve.
    Right now I'm feeling very tired and brocken so hopefully during this week the body and mind starts catching up and getting into the swing of it.

  28. #28
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    Week 3

    With week 3 of the fitness programme now completed I'm now getting the resounding feeling that this is going to change my life, the way I feel and think about myself. I no longer feel nervous about the pain ahead as I arrive at the gym, it is just a part of my day. I walk in there knowing what's at stake and how hard I have to go if I want the results I'm going for. This requires focus and determination each I every time I turn up, to push through pain barriers throughout the whole workout. I know if I don't give it my absolute 100% for the whole workout I'll end up walking out of there disappointed in myself. It feels amazing working muscles and doing exercises I never have done before. My time before coming onto the sportsfood programme would consist of finding 4 or 5 exercises throughout my work out and doing reps until I felt moderately sore in those muscles. I didn't know how many sets or reps I should be aiming for I would just workout with no purpose or direction.
    Now when I attack the gym I know exactly what muscle groups I'm there to work, for how many sets and how many reps within each set. The days of letting my ego creep in and say "it's fine that's heavy enough" or "that's enough reps for that set because I'm feeling the pain and that's more than most people would do therefore I'm going to get in shape".I couldn't have been more wrong, it takes total dedication and hard work which means reaching your absolute failing point on each and every set, making those muscles fucking burn! I had the biggest realization this week when I looked back at the way I used to approach the gym once a week thinking I was going to get in shape, eating anything I wanted with no controlled diet. I realized there was no way in hell I was ever going to get in shape in this life time with what I was doing.
    I love health and fitness and the fact that I'm on this programme and will be held accountable is such a huge motivation for me to make this a priority in my life. I wake up each day and the first thing I think of is, I wonder what story the scales are going to tell me this morning, then it's on to thinking about all the work I've got on for the day and how I'm going to work that in without compromising my training programme.
    With regards to my workouts now I am noticing I'm able to start steadily increasing the weights I'm using from when I first started the programme. It's great getting familiar with the machines and knowing what my starting weight is each time instead of guessing the first set. The workouts have been intense, I leave the gym feeling like I've had a crushing workout, I have often have the slight shakes in the muscles groups I've been working, they always feel completely exhausted and depleted of energy. As I sit here and write this I can feel almost every muscle group in my body from workouts over the past few days and the ones I can't feel I know they must be up for punishment tomorrow.
    The supplements I believe are making a huge difference to my recovery process and time. My muscles used to be sore for a good 5 to 6 days after hard workouts and now it's generally 3 to 4 days and they are fully recovered. Obviously good hydration and adequate sleep has a lot to do with that also. So far I've been able to get 6 to 7 hours sleep most nights which is only just enough but will have to do for now. As I move further into the programme I'm learning more and more about the role each of the supplements play in adding recovery and helping to rebuild the broken down muscle tissue. When I started the programme I had very limited knowledge about supplements, all I was previously doing was having a protein shake at the end of the workout.
    My meals I'm getting better and better at making sure that not only the frequencies are correct but what's in them is correct. I had been previously following along with Gethin's guidelines of not counting calories but using a fist size portion of protein and a first size portion of Carbohydrates. Roughly 200gms for each but when I calculated the figures out for the calories on the protein portions I've found that I have been getting almost double the calories in a 200gm portion steak, chicken and Salmon than I was budgeting on for each meal, so my total daily calorie count had been ending up 500 to 1,000 calories over and above what I thought I was eating. So going forwards I'll be making adjustments to my meal portion sizes to make sure I'm still ending up at my specified daily calorie count. Hopefully this will help immensely with stripping the body fat away over the coming weeks.
    I'm really now starting to get a much better picture as to how the workouts, correct diet and the right supplements are all just as important as each other tin building the kind of ripped physic I'm targeting in the 12 short weeks we have to complete the Fitness programme.
    Really looking forwards to next week's milestone and making it to 1/3 of the way through the programme, already when I grab my arms or feel different body parts I'm noticing a greater more solid muscle density and loving it!!

  29. #29
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    Week 4

    As I write this I'm still feeling totally physically and mentally drained from this week's gruelling workouts on top of the long hours at work and the lack of sleep.
    Reflecting back on this past week it's definitely been one I've had to really dig deep and push myself through. The fight has had to take place upstairs more than anywhere. There were times the voices in my head were saying "it's time for a break" "you've worked hard today and achieved a lot at work so one workout won't matter" or "it's raining and cold outside, if you push yourself to hard your body may buckle under the pressure the rest will do you good"
    Looking back over the week and thinking about tonight's workout where at the start of it my head was spinning from a hundred things going through my mind with the busyness of work, acknowledging the thumping headache I was experiencing I still can't help but feel amazed at how having to focus so intently on getting through another tough and painful Gethin workout I left the gym feeling so much better than when I walked in. The pain I felt from legs like jelly was more a feeling of satisfaction and hard earned growth than fatigue and exhaustion.
    This week we hit a different area of the upper body hard for 3 days straight doing up to 4 sets per exercise and going to failure with drop sets thrown in the mix to make sure we really got everything out of each muscle group. The fourth day was a gut busting ab routine from Sports food that had me feeling like I hadn't been working abs near as much as I should. Dam abs fucking kill, still not sure which is worst ab days or leg days!
    After four solid days on upper body the rest day with cardio only was bliss. Although I was mentally preparing myself for the upcoming leg day in which I knew Gethin would be stepping it up.
    Legs were today and I have to say I worked my legs harder than I ever have in my life. We had to superset a barbell squat right after a Leg Pressing 85 reps... I stopped once for 10 seconds to get myself to the 85 reps. I find tricking my mind is the best way to get myself though the reps and make it to the other end, I'll just focus on getting to the 50 mark and not thinking beyond 50 until I hit it, then I tell myself just 10 more, then 5 more and so on and so on. Sure makes the heart rate rise and brow sweet when you have to push out another 30 or 40 past what your body is used to you doing before this programme.
    Finishing up on the Leg Press one guy commented and said "that's bloody torture what your putting yourself through" and as I walked over to get some water another bloke asked if I was going to ice my legs afterwards" sure it was an extreme workout but the pain is only temporary, but it does help to know others think I'm pushing hard.
    The triple drop set of leg extensions to failure totally finished them off. I think it was a great idea to go from high reps to low reps with heavier weight. It was the last thing my body was expecting, and it's always sure to get the best results when you give your body the unexpected in your workouts.
    Looking down at my legs burning through the last couple of reps this evening I barely recognized them from what they were 4 weeks ago. The changes are starting to show through, veins and muscles popping out where before they were just legs and nothing more.
    I went to the supermarket afterwards for some more steak and broccoli and I must have looked like I'd just stepped of my horse after a day in the saddle.
    Leaving the supermarket I spotted a McDonalds across the road and there was still the old voice in my head that tried to say "hey you, you worked bloody hard tonight, it tastes good and you deserve it." But the new more disciplined side of me spoke loader "You've worked far too hard to go and put that shit in your body! It tastes good at the time but leaves you feeling weak minded and unhealthy for days afterwards, shortcut to failure with sauce!"
    I eat more now than I ever have, it's very different to be on a diet to put on weight. I'm actually at the point now where I look forward to my oats in the morning, they taste good, the meals I'm finding easier to get through as my appetite is much stronger than it's ever been. The meals are clean and lean and that's exactly how I want to be looking at the end of this transformation, as they say you are what you eat.
    Overall my weights just starting to move of the plateau that I've been experiencing as I slowly put on some muscle. My body fat has been dropping .5 a week up until now but really for me I think it's important to start putting on some muscle. When I put cloths on now I can actually feel my shoulders, biceps and legs pushing into my clothing, feels like my bodies starting to take shape. It's hard to tell when you see yourself everyday but I have started to get one or two comments.
    It's a hard grind to chisel yourself out a good body and it's very clear to me now why it's a 12 week transformation. As Gethin puts it "if it was easy everyone would be walking around with a great body."

  30. #30
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    Week 8

    Itís the end of week 8 and Iíve put on 12 pounds of lean muscle. When I look back at my initial pictures 12 pounds is a pretty amazing difference. I feel and look like a different person. It is definitely a pretty addictive feeling as people keep asking me how my diet is going and its really easy for to tell them that I am going strong especially with how happy I am with my results so far. Iíve been able to put on weight in the past but it was always eating whatever I wanted and pounding lots of weight gainers. This time I actually ate right, counted my calories, and actually had a plan that included a healthy diet and the results speak for themselves. The last piece of the puzzle is getting rid of those last few inches of body fat around my abs.

    Its been pretty addictive packing on the muscle, so I talked with our mentors and finally made the decision to start the shredding process. At first I wanted to keep adding bulk but after looking at myself I can tell Iím at that point where I could start looking like a meat-head- definitely not the look Iím going for. Up to now I have been eating close to 4000 calories a day, literally stuffing my face 4 times a day. While the plan is to continue doing that, my plan is to cut out about 800 calories of carbs and ramp up my cardio to get rid of that belly fat. I started doing intervals, 30 seconds running on the treadmill at 10.5 speed, 30 seconds rest for 15 minutes.

    The biggest thing about this change is the lack of energy. I find myself yawning a lot more and considering my job is pretty high energy, everyone has noticed that I donít have my usual pep. Iím starting to adjust but it kind of felt good finally being able to take a nap every once in awhile. The problem is by the time I get home I rest for a couple hours before going to the gym and then end up getting home late and sleeping for only 6 hours so itís a bad cycle. I know just with every big change I have made during the course of this diet such as going from eating whatever I wanted to then strict calorie counting and lean protein and carbs to now lower carbs my body has needed time to adjust before leveling out and I am sure the same thing will happen with lower my carbs. Iíll keep you posted how week 9 goes but Iím hopeful Iíll start shredding some of this belly fat. Stay tuned!

  31. #31
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    Week 9

    Itís the end of week 9 and Iím stoked by the results and the reactions I have been receiving. The people that have been around me over the last 9 weeks have noticed I look in better shape and ďbuffed up,Ē but I saw some family and cousins I havnt seen since I started the program and their reactions have been the best. I told my cousin who is a nutritionist about my diet and when she saw me she was like wow, your arms are really big. Even my aunt was impressed with how healthy I looked. I got to admit it never gets old hearing people tell you how amazing you look. Again when I tell them about my diet I get the same reaction ďwow, good luck with all that. I could never do it.Ē And just like Arnold I tell them, yeah I know.

    Its not that they canít do it. If this diet and exercise program has taught me one thing its that anyone can do whatever they put their mind to its just that many people do not have the drive, motivation, and determination to achieve the results they truly desire. This diet is actually really easy, just inconvenient. Instead of going out to dinners I have to eat before I go because I know I wont be able to eat the foods on the menu. I have to prepare all my food in advance so that when I am hungry I can just quickly heat everything up instead of having to make something from scratch or just pick up that unhealthy fast food I used to eat. Sure I would love to have a drink when Iím out at bars because itís the social thing to do, but when you see they results week to week it really is addictive continuing the process especially when you see, feel, and hear the results.

    After lowering my carbs about 800 calories last week I still was not entirely happy with the results so I decided to remove almost all carbs except broccoli. With only a few weeks left I am really trying to get that 6 pack and know my body needs time to adjust. My energy levels have come back not quite to normal but a lot more than last week. I did not want to cut out all carbs as I know I still need the nutrients. Its been about a week and a half and I have definitely noticed a difference in the mirror, only slightly on the scale. Theres only 3 weeks left and I have ramped up my cardio and my mind is more focused during my workouts. I know that these last few weeks can really make a huge difference so I am giving it everything I got. Only 3 weeks left of the diet. 2 week until VEGAS!!!!

  32. #32
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    Week nine

    Week 9 Ė this is more than two thirds of the transformation. Progress is getting slower and slower, but it is quite remarkable what has happened so far. Even though I can see a bit of progress in my measurements, I donít really feel any change any more. The biggest changes I felt this week were increased weighs I could push in the gym.
    Instead of the 10kg dumbbells I am now playing around with dumbbells in the 20kg-range, and that is a dramatic improvement. In my mind, I already see myself curling 40kg dumbbels a year from now, like the big bodybuilders.
    But then again, I watched this youtube clip of a 250-pound Mr. Utah getting his ass whipped by a 150-pound Jiu-Jitsu Black Belt. If I could decide between the two, Iíd still opt for the latter. Even if his body probably doesnít get him laid as often. But then you can't get a black belt in 9 weeks after not doing anything for decades, so for the moment this transformation is the right one for me.

    Unfortunately the last days brought quite a setback for me. I had a fever on Saturday, Sunday and today (which is why I am late in writing this blog entry).
    And although my weight was almost the same on Sunday, I had lost almost five pounds sweating by Monday morning, and am still feeling like shit. I still had to get some work done and have to fly to Asia tomorrow, so this will be the first week where I donít know at all how to cope with the sports schedule. Howeever, looking back at the past 9 weeks Shows me that I managed to find a gym every one of the past 60 or so days, and that is pretty amazing and encouraging.
    I have a lot of work that I need to finish before taking off to Vegas, and that kept me busy for roughly 20 hours a day during the last two weeks, which is probably why my body said ďtake two days offĒ. Luckily Monday was a holiday, so I just missed going out for two days in a row. However, catching up wonít be easy.
    But itís past midnight, I have a huge headache and still some fever and need to be at the airport at 8am tomorrow, so Iíll stop this blog here. I'll Report next week how quick I was at regaining my weight.

  33. #33
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    WEEK 2
    This is the end of week 2 and I would have to say it was one of the hardest weeks of training I've had in a long time. I woke up pretty much every morning sore in every muscle in my body. I've been sore after a training sessions but nothing like this. Normally on Days like this, it makes it so hard to peel myself out of bed, but I guess for myself that was the biggest positive for this week that thought didn't even enter into my mind. Something else that I did notice this week, while my body was aching was the will to keep pushing. I remembered just how resilient my body really is to punishment, as long as the mind has the will to keep going the body will too, maybe that was something I had forgot in the past
    I haven't notice any massive changes In body shape or anything like that, even though the scales are saying that I am losing weight. I probably won't be able to see any visual differences for a few more week and I know they are usually the hardest thing to see on yourself, thatís probably due to always being the harshest critic of yourself, I know I am. Entering my body weight and fat percentage every morning on the tracker is something new to me but very beneficial, it's something that helps keep me focused on my nutrition and training, as well as the added benefit of seeing where I started to where I am now.

    I didn't get to plan out my nutrition as well as I would have liked, due to working away. not saying it was bad, just I had to prepare everything on a daily bases and not having the cooking facilities available, which made my day even longer but that's just something I will have to deal with every week that I am away, so I'll just plan for what I have at my disposal.
    Even though I know my calorie count is spot on I still wonder if my macronutrient ratio is what it should be. I think this is the biggest problem I have had in the past, trying to find the correct information. I used to work on the same 40/40/20 ratio as we are now but with fats being higher, and carbs lower so I am hoping this where I was going wrong. As for supplementation I have never really used anything else except for the odd protein shake and pre-workout, so it's going to be interesting so see if I am going to be able to notice any measurable differences in the coming weeks.,

    Weight training this week has been challenging to say the least, every day I have been really getting inside my head and asking the question this is the heaviest I can push. There has been a few exercise that I never did before to target specific areas which is probably added to reason why I am so sore this week.
    The cardio (running) for me is actually something that I do enjoy. I think that probably comes from when I was younger, it was the only time I could actually bet my mates that were faster than me was at long distance. Each week Iíll have to keep increasing the intensity because I can feel my fitness starting to improve in such a short time. The ab ripper x program is something I look forward to each week, said no one ever. That program is insane, but in saying that Iím surprised how quick i have built up strength in by abdominal muscles, so hopefully i should be able to do the whole exercise without pausing it so many times.

    The past 2 weeks has been challenging to say the least. I didn't get home from work away until last Wednesday morning so I was in a mad panic to get everything i needed to before our deadlines, I had to drive 3 and half hours to buy a fat scanner as the only shops that had them available, had to be ordered in from the states. On top of training, preparing food, doing video entries and writing fitness blog, and trying to still work on other projects I have going on it usually turns into an 18-19 hour day. Iím hoping this week will settle down a bit more now that I have caught up, and I can prioritise my days more effectively but one thing I know for sure I better get used to lack of sleep

  34. #34
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    WEEK 3
    It’s the end of week three and I feel a lot better than when I started. Emotionally speaking I had probably one of the hardiest weeks I’ve ever had. Anybody that has done a fitness program knows that results keep motivation. Not saying I lost motivation, I have been pushing myself so hard, harder than I have ever had, but I still feels as though that nothing is changing in terms of physical appearance. I look at the scales and my body fat percentage and feel as though for the amount of work I am putting in, I would be seeing some better results. Maybe I’m asking too much of myself in such a short period of time or could be just a little adjustment of my nutrition but I am sure the right people will have a look at that, all I know it’s just made me even more determined to really push my limits, cause the last thing I want is the be the fat fucker in the pool in Vegas.
    In terms of training this week I really felt as though my cardiovascular endurance has increased dramatically, not only that I feel as though I have sustained energy throughout the day, which is something different to how I used to feel, I don’t seem to get the high and low crashes that I used to get. Don’t get me wrong, by the time I am finished my workout, I feel as though I am going to throw up everywhere, I just don’t feel the as fatigued throughout the day as I used to get. Lifting weights this week really tested my pain threshold, doing drop sets and feeling the burn come on had me in some serious pain, but this week I only had more motivation to push through as I want to actually see some changes this week. I knew I was pushing hard, at the end of each set I felt light headed and like I was going to throw up which isn’t a nice feeling but it is something I can use to measure how far I am pushing myself. This week shoulders work out was a bit of a struggle every now and then I get a sharp pain in my shoulder, not sure if it is due to the increase of weights. I don’t think it had anything to with my technic. Maybe just because it’s a different exercise than what I used to do and haven’t built up enough strength in that arm yet. But that is something that I will monitor as the weeks go on and maybe get checkout if it becomes a regular occurrence.
    This week I felt as though I had my nutrition spot on, it wasn’t until I was filling out my tracker and starting doing the macro -break downs that I actually had some concerns how much I was actually getting, as I am relying on my fitness pal to give me that right calorie amount. I think I will go through it this week and find the right break downs. At the moment I am on 2000 calories a day which, doesn’t feel in too bad, as I spread my meals throughout the whole day and i seem to have a fair amount of energy which Is great, though it’s when I have late nights I feel the hunger pains kick in, I find myself drinking a lot more water than I normally would.
    As much energy I have during the day I’m still really struggling with the late nights, lack of sleep. I actually finish my work contract at the end of this week coming and might take a week off to catch up on some sleep as well as make a decision whether or not to start another job for 8 weeks or take some timeout and really concentrate on my fitness.

  35. #35
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    WEEK4
    It's the end of the 4th week and I had some real concerns at the start of the week that I wasn't dropping enough body fat as quick as I should be, which was really disheartening, considering the effort that I was putting in which really played I my mind like it has done in the past. Sometimes it can be hard to keep motivated when things aren't going your way and I think Inspiration comes and goes and but that's completely normal, I can’t imagine people being motivated every single day including the fittest of athletes, it just means you have to keep going even when you don’t wont to. I’ve come to realise is that I can’t expect motivation alone to carry me through this transformation program, I need to trust the process and the guys that made it and I know if I just keep going putting one foot in front of the other results will eventually come, it’s just really hard sometimes to see light at the end of the tunnel when you’re stuck in the same spot.
    My nutrition plan was changed up this week, to start getting better results. My calorie intake was dropped down to 1700 calories and replaced all carbohydrates with protein. The first couple of days it didn’t feel so bad, but as the week progress I realised how brutal this is going to be. Within a couple of days I was dropping body fat which was a good sign. I just hope I get to add so carbs in eventually because it does hurt.
    My training this week has been pretty good. Having my nutrition plan changed I did feel the difference in not having carbohydrates, my energy levels are not as high as they were before. I don’t think it really effect my training as I train in the mornings and I don’t really start feeling a little bit more lethargic until the end of the day. This week I changed my cardio sessions (high interval training) from 30seconds on 30seconds off to adding in a five minute period of I min on 3o seconds off. I think making these slight changes on a weekly bases and making little improvements to keep the intensity up I should start see some better results. Weight training this week is the same as every other week fucking hard. Obviously you only get out of your training as what you put into, it. This week we had the add bonus of the sports food weight ab work out instead if the ab ripper x, I thought it was pretty painful doing the actual exercises, but it was until about 2 day later when I could actually feel the effects of the workout, to say I was sore would be an understatement, but I guess the payoff will be huge when I can start stripping more of the fat away. For some reason I always get extremely after my leg workouts, more so than any other area on my body. Maybe because you can push out more weight or could be because of the share volume of the super sets that we do, all I know a couple of days after I find it extremely hard to walk.
    I would have to say that something that I have noticed about myself over the last four weeks, is the mental strength that I have compared to what it was. I think has to do something with showing up at the gym every day, even on the days were I don’t want to, and pushing myself well out of my comfort zone. I used to find it difficult to come home after working 14 hours to do another 3-4 hours work at home, now I don’t even think about it I just get in and get it done in set myself up for the next day which is a massive a change and something I need for creating the lifestyle I want

  36. #36
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    WEEK 5
    Another week down and I’m only just starting to see slight changes in myself now which is a little bit worrying, though it is only one week since I had a change in my nutrition plan. I did find it hard at the start of the week because I was carving food but I have been so strict on everything I have been eating, I even started going to bed earlier than normal to stop the hunger pains I was getting and morning couldn’t come quick enough just so I could have my bowl of cornflakes. I got home on Tuesday and to a massive box from sports food with all of our supplements which was actually good timing as I was running out of protein powder. Started taking all the extra supplements. bccaa’s L-glutamine, green tea extract, and garcinia cambogia with a few others, but can’t really say at this stage whether I can feel any noticeable difference considering it only the first week but I did notice that I’m not getting as hungry and I feel as though have to force some of the food down, which is probably due to the garcinia cambogia being an appetite suppressant which I welcomed with open arms.
    Training this week has been intense as usual the added sf ab work out has been really hard but I do feel a lot stronger in my core section which I have noticed when I’m and out surfing. There is and exercise that we are doing the seated barbell twist which I find is putting a lot more strain being put on my back and shoulder area as well as my obliques which made me question whether I was doing them right or if there is a better exercise that we could do to target that obliques area maybe something like the weight Russian twist. I have found this week I haven’t been as sore as I normally have been, now this could be due to a couple factors, some of the supplements I am taking or because I am getting more sleep which is crucial to your recovery. In saying that though I think my legs are only the muscles that are constantly sore as I usually find it hard to actually walk out of the gym. I have really found my endurance has really picked up again due to the cardio I have been doing, as well actually been able to get out surfing this week, I notice the huge difference in my paddling ability. I don’t seem to get tired as quickly as I used to get which is a good thing, but not when I have to keep reminding myself I have to get out of the water to go and eat something, which is something I need to watch because it is easier to stay out in the water now, but the last thing I want to be doing is burning any muscle that I have put on.
    As this program has been going on I’ve been taking a bit of time to read more into the nutrition side of things and also different methods for burning fat and what sort of roles micronutrients play in our bodies. I think all good doing a transformation program and getting told what to eat but what happens when you have finished it and you know nothing about what you put into your body or how it works, I believe you’ll just end up back where you were before you started but that’s just a personal opinion. For me the last few weeks I’ve learnt a lot about my own and what working and not working. Having struggled to get my body fat down over the last few years it is good to know that I am learning because once I achieve my goal weight I’ll know how to stay there. I would say if you are considering applying for project rock star and aren’t in the best shape start doing something about it now. Find a training program that adds in cardio as well as weight training and start training, as you’re your nutrition side of things you have to just start playing around with you macronutrient percentage whether your trying to gain weight or loss weight as everyone is different

  37. #37
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    WEEK 6
    This week I started the week off in a pretty good frame of mind. For the last few weeks I had been stressing that I was not losing enough body fat, even though I had been training harder than I ever had which can really play on your mind if you’re not seeing results, (I know it does for me) but there has been a massive change of thinking for me, which I have learnt throughout this program and that comes down to attitude. MY attitude determines how I handle what happens throughout this program and what I do as result of what happens, in the past I used to get pissed off and fall off the band wagon for a few days because my mind was so fixed on the end result rather than the ‘why ‘ to what I was doing. You hear a lot of people saying all you need is a positive attitude which is somewhat true, but that’s not really going to change much my life because I feel I am already a positive person so I don’t see fat, just falling off me because of it. I found having that goal perspective and switching my thinking around to what I don’t want, which was to be kicked out of project rockstar for not meeting the requirements. Rather than the end result having that ripped physique, but don’t get me wrong it will be awesome once I get there but for now making those slight changes the way I was thinking has been the way I broke through bad, limiting beliefs and kept me focused on my training which is probably why I used to fail in the past.
    Started the week off with the sf ab workout which I still felt the effects off it a few days later when we had to do the ab ripper x in the same week which is hurts like hell, but you can tell it will have dramatic effects later on because of it. When had to do a decline press this week on chest day, This week I’ve really been pushing to lift the extra bit of weight to try and bring the intensity of my workout so I burn that extra bit of body fat which I think worked really well , only to find myself to be in a position that I have never been in before, I couldn’t lift the barbell off my chest, I was stuck and I had to yell out for help and the only 2 people that were near me at the time, were two smoking hot girls. Though I did feel a little bit emasculated but not through having the weights lifted off me but more to the fact how i yelled out for help, I would say it was more of a squeak than a yell, so my advice to anyone if you are going to push out a few more reps have a spotter with you, unless you have really bad approach anxiety and want a girl to approach you.
    My nutrition is going pretty will all though I would really enjoy to start some veggies as what I’m eating now is pretty brutal but I is starting to strip the fat away so I’ll just have to put up with what I’m doing for the 5-6 weeks to get the results I need. I was going to say something about the supplements I’ve been taking but I’ll give it another couple of weeks before I do as I have never really taking them in the past so I’ll be able to give my honest opinion on what I think works for me and what doesn’t, but that’s not to say that it well have the same effect on anybody else this well be my own personal opinion
    Being the end of the sixth week I really would of hope for better changes but that’s not saying they are not coming maybe I can’t see them on myself but others can notice the slight changes so in the coming weeks I think when the intensity of the program starts ramping up I think I will start seeing some really good results it’s just a matter of showing up every day and giving it everything.

  38. #38
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    WEEK 7
    End of week 7 and I am starting to see small changes in my body shape compared to what I was when I started. Even though my weight is coming down, but my body fat percentage is pretty much hit a Plato which is a little bit concerning, but I sure over the next 4 week that will start coming down with the amount of supersets we are going to have to do. I’ve notice I’m getting a lot more definition in my legs and around my chest area but I really want to seeing more changes around the mid-section which it the area that has caused me concern over the course of the program. I actually thought I would of started to see some sort of definition around my obliques considering how much attention they are getting throughout this program, I’ll just keep on doing what I am doing at the moment cause I know once this fat starts coming away a bit more I know the results of my hard work will be there.
    This week’s training sessions was a little different than the past weeks as we backed off the supersets for a bit so I thought it would be a chance to increase my weights a bit more as well as the intensity by shorting the rest period bit more to try and get the heart rate up a bit more and try and burn some more of this fat off. By mid-week I could really feel the pain I was getting in my rear deltoids from doing the standing low pulley deltoid raise. It an exercise that I have never done before so I guess just that slight variation was splitting different muscle fibres which is usually due to the different angle the exercise is coming from, not to mention the add weight that I was pushing straight up. Throughout this program I think leg day for me is the killer, I literally cannot walk properly out of the gym without having to have a lie down so I can let the blood pump, flow out of my legs a bit and this week was no different. I do make a conscious effort to really push the limit of how much I can lift which normally sets the bench mark for how much I can push myself on other exercises, if there ever going to be a time that I am going to throw up in the gym it will definitely be on leg day. I have been really impressed with how much my cardiovascular fitness has picked up over the course of the program, I currently do my cardio sessions with different variations of hiit (high intensity interval training) between running with sprints, and cycling, not only have I noticed it in my blood pressure (not that I had a high blood pressure) but just in everyday activity’s when I am out surfing, walking around I honestly feel a lot fitter and healthier than I have for a number of years which is a really feeling.
    I have been really militant with my nutrition intake over that last 7 weeks making sure I’m not going over my calorie intake and getting the right macronutrient breakdowns, which I really starting to stress me out a bit with not losing body fat as quick as I want it to. I know that nutrition is the most important part with any program you do, it makes up about 70-80 percent of your results whether you’re trying to gain weight or lose weight. I think over the next few weeks hopefully we can maybe make some slight adjustment as I know I’m not that far off getting the results I want and expect for myself.

  39. #39
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    WEEK 8
    End of the 8th week and I would have to say this was by far the hardest and most intense week I have ever had in the gym. Just when you think things couldn’t get any harder, the program changes to doing the dramatic transformation principle which is high intensity and high reps as well as adding in supersets, so it’s not surprising to me that results will follow at the end of the program. Never before have ever seen or trained anything like this, the first day doing shoulders I can honestly say I was in the most pain I have ever been in to the point where I was close throwing up in my towel in the gym, I didn’t go as heavy as I normally would of, but with good reason purely to be able to get though the sets but also to be able to push out the large amount of reps I had to do. I was really feeling the pain after the first lot of pyramid/drop sets, it really felt like arms were on fire but, the true the real pain didn’t come until mid-week when I could hardly move my arms and I thought I might of did some sort of injury which the amount of pain I was in. The intensity continued throughout the week with chest/back, legs I couldn’t walk properly and you know you’re working hard when you feeling sick from doing bicep curls. Had I started this sort of training 8 weeks ago there would have been no way I could of pushed myself through each of those sets, I am pretty sure I would of given up, which is a good thing about this program is the mental strength that I have gain in the last 8 weeks to just keep pushing no matter how much I am hurting.
    I have been taking a few supplements from sports food, for about 4 weeks now, so over the coming weeks I’ll be giving my honest opinion on what I think works for me. I think I am going to have to start off with creatine. Before I started this program I was never big on supplementation purely for the reason I didn’t think most of the stuff on the market actually worked and if it did it was probably more just a placebo effect than actually making any changes. Within the week of using creatine, I would say I did started noticing some gains in my strength, more so than what I was used to. I found myself been able to push out a few more reps or make slight increases every few days as the weeks went on. I think for me the biggest thing I notice the effects of using creatine is when, I was dropping weight but still be able to maintain my strength in the process which is something thing I have never had before, always had a bit of a decrease in strength when I was losing, whether that was due to losing muscle mass as well body fat. I do believe creatine has played a role in improving my interval training, starting off at doing sprints, 30 seconds on 30sec off to slowly increasing over the 4 week period to now doing 90 seconds on 60 seconds off which I feel a huge difference in my cardiovascular abilities which I think all ties in together when doing resistance weight training. If you are reading this and aren’t taking creatine I would strongly recommend giving this ago, apart for the add increase of strength, creatine has so many more benefits that include. Increase in muscle mass, improves power, improves sprint performance, and will help with degenerative muscle wasting as you get older

  40. #40
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    Week 5

    Another week completed and closer to week 12, it still seems a long way off but to make it this far now it's like crossing the point of no return.
    As I go through each week and reflect back, it's interesting to note the small lessons I'm learning, and the different ways I've started dealing with things and people to help save time and make it all happen. There are many times that road blocks pop up and threaten to wreck your day, push your workout or meals back. This is all part of the learning experience and certainly tests your commitment to it all.
    I've started to become more comfortable with saying no and not feeling bad about it, there's only so much you can take on and everything you do has to be prioritised. A couple of times over the past week I've have just flat out cancelled appointments. Social occasions are a no brainer and if they don't work in with my programme they get scratched. Some shit can wait the workouts and meals can't, and I say workouts and meals as the meals are just as important as the workouts.
    As my muscles grow stronger so is my mindset and determination. As I drive to the gym I feel myself getting anxious as I gathering focus and mentally prepare myself, visualizing sets and reps, how the exercises should feel and how I should feel having completed them. Getting to watch the Gethin clip each day is hugely inspiring, I draw upon his discipline and commitment to making every workout count. It's become so clear that it's not about getting the workout session done so that I can tick it off, it's every day, every meal and every rep that will get me to my end goal. Tearing down muscle fibres with the workouts then building them back up with the nutrition. One thing I'm really loving about the whole training programme is that I'm learning something everyday around nutrition, working out and supplements. This is great in itself as I truly feel like it is giving me the opportunity to build on myself each and every day to become better than I was the day before.
    Attacking the gym each day is like a war taking place between mind and muscle. The muscle is always feeling like taking a break or that enough reps have been performed, but it's up to the mind to always step in and say no not yet, just one more. I know I can achieve this one day, one meal, one rep and one workout at a time. But it is up to my own will power and mind to take control and make that happen.
    Gethin is a freaking machine and always knows how to keep switching it up in the gym, this past week he has brought in giant sets. Every workout is different and it keeps it interesting enough to keep your mind and body guessing. My body is recovering from the workouts much better now, the lactic acid is still a bitch but my muscles are nowhere near as sore for as long after the workouts as when I first started the programme.
    I went home over the weekend and stayed with my family. They were surprising good about it all and I was able to still stick to the diet and workouts. I didn't explain to them about the training programme I was on but they got the gist. My sister even took me to her gym both days and we worked out together which was great. My father called as we left the gym and asked what I wanted for dinner that night. My reply was steak, brown rice and broccoli, I was expecting some resistance so I said it's fine I can cook it myself. My sister and I got home to find my mother had cooked steak, brown rice and broccoli for the whole family, no complaints. Really enjoyed how supportive they were and pretty cool for once not being on my own for the workouts and bland meals!
    This past week I have definitely noticed myself being more irritable, short tempered and getting frustrated at things more than normal. I've managed to observe myself in these situations and know I need to just chill out some. Gethin explains this is somewhat normal with the change in diet (lack of fats), fatigued body and tiredness. Hopefully I slowly adjust and overcome this.
    Overall I'm feeling tired but I'm feeling good that my body is evolving. It all takes time, but I must say I did have doubts this previous week that I was making enough progress. Then I reached the end of the week and looked at my starting photo's against this week's ones and I suddenly had all the motivation I needed to keep pushing forwards. I actually thought I looked ok when I started out, like I was a normal sort of guy that wasn't necessarily in shape but I wasn't out of shape either. Looking at my starting photo's now I'm like fuck that, there's no way that looks ok. It really gives me the confidence that every workout is making a difference. It's definitely a pretty exciting journey to be part off, I see other people going about their everyday lives, achieving nothing but exactly what they did the day before and the weeks prior. Where will they be in 1 year from now? Exactly where they are now! We all get the same chance for self improvement and to take control of our lives and our environments.
    These same people that accept ordinary as there existence never seeking change or to better themselves, they are the same ones who question why I would want to push myself so hard at the gym, why I should stick to a strict diet and workout regime. It's all good I have nothing to prove to anyone else but myself, and with that my focus will remain on myself and the goals and visions that I have set to achieve.

  41. #41
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    Week 6

    This week's been by far the most challenging. Time has been tight, work busy, the body tired and broken with fatigue, sickness and an injury thrown in the mix.
    We are now past the half way point and it sure feels like we are well and truly in the thick of it. I'm feeling more tired, irritated and run down than I have in a very long time. My bodies been made to keep going when all it wanted to do was relax, rest and recover. Which often has me being less forgiving and impatient with others than normal.
    The workouts are increasingly intense, I've come to expect that. When I'm working out now I expect to be in pain, swimming in it, if I'm not then I know I'm not working hard enough. It is motivating now being at the gym with a good pump going on, and spotting yourself in the mirror, with an image more closer to that of the figure I always wanted to see looking back at myself. Every time I'm at the gym now it's like I'm taking the chisel to the piece of art I'm sculpting, the countdown is on there is only so many more workouts until the 12 weeks is up. Being past the halfway point now I feel a sense of urgency, I don't want to waste a single day, set or rep. There's a shit load of work that goes into making sure each and every workout happens, so when at the gym I make it mandatory to be operating at 100% even if I'm only feeling at 60%, when performing my exercises it's so important for me to make sure I have the correct muscles firing and the correct form is being used.
    In saying that there's so many different exercises that we are required to do I always seem to adapting and learning something new. With each new exercise it seems to be a relearning for the mind muscle connection, I often feel shaky, wobbly and uncoordinated until I'm back for a second round at it, often the next week when working the same muscle group. At the end of the day it's all growth.
    This past week I came down with a head cold, I was gutted I knew it could potentially sabotage my end result, or hold me back from training so hard. I knew there was a chance my body will take a longer to fight it off as it's already under a lot of pressure. I got stuck straight into high doses of vitamin C and any other herbal crap that claimed to reduce symptoms of an impending cold/flu. I got the muscle aches, headaches and sneezes with it but I haven't broken down near as much as I normally would. It's still there but I really don't think it's going to affect me that much. Being on such a healthy diet that is high in calories and fully supplemented by the protein powders, glutamine and creatine etc I think it's been a huge advantage. I've kind of felt like although my body is under a heavy workload at the moment I've pretty much had the upper hand and been in the best position to fight it off.
    As if this week hadn't been challenging enough as it is, I injured my shoulder. I'm pretty sure it was on shoulder day doing the overhead shoulder press with the smith machine with which I really struggled with as I've never performed that exercise before and my muscles felt weak doing it. Possibly I didn't warm up my rotator cuff properly or get the warm up sets right. It's got progressively worse each day until today I decided I better pay a visit to the physiotherapist. He did some work on it and taped it up, but was also concerned enough he's booked me an x-ray and an ultrasound on it tomorrow. It shoots pain down the front of it whenever I move my arm. More than anything I just don't want to damage it further or have it get worse than it is now. I couldn't think of anything worse than getting this far into the programme and to have something threaten to stop me reaching my potential. So the aim is to find out what's going on asap and try to minimise any further injury or damage to the joint.
    It's becoming more and more obvious to me how important the different aspects to the training programme are, they are all just as important as each other. The workouts would be like taking two steps forward and one step back without the correct nutrition, supplementation and recovery. There's always areas to improve and I'm certainly slowly getting better and better each week at getting my meals in at the right times, taking the different supplements when I'm meant to and trying to implement a decent night's sleep when possible.
    All in all I'm pretty grateful we have the access we do to all the tools, resources and coaches that help to keep us accountable and on track. Without having the supplements from Sportsfood Nutrition, the video trainer by Kris Gethin and guys to make sure we are keeping up with the programme I'm sure one of the many bullshit and often weak excuses could have got the best of me by now.
    Fingers crossed the week ahead see's me climb out of the little rut I'm in with the sickness and injury and I get back to operating at full health.

  42. #42
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    Week 10

    On Monday morning I was back in hospital for a check up on my arm. I got my elbow x-rayed and I also got my wrist x-rayed Ė no more broken bones in either. The doctor gave me the green light to back lifting weights albeit he did warn to start light. That was a big relief as I wasnít really expecting to get the ok from the hospital and I was expecting them to err on the side of caution a bit more. In the evening on Monday I had more physio. She was happy that I had regained full movement in my elbow and also reluctantly gave me the go ahead to back lifting. She was a lot more vocal in her warnings about making sure to start light and to stop immediately if there was any pain etc. She also diagnosed me with having intersection syndrome in my wrist. This was just something that flared up around the time of my accident and wasnít directly related to it. At any rate it is very minor condition and just means that I have to be vigilant as to what position my wrist is in when Iím lifting Ė but I can still lift 100% with it.
    I also contacted the Sport Food guys who echoed the previous warnings and also cautioned that I didnít get too carried away with excitement.
    So this week has been my first week training properly (with both arms), following the program to an absolute T, since my accident. I have to say it feels awesome to be back lifting to failure with both arms. No more tweaking and adjusting the workouts and no more half workouts (both of which I hated).
    My goal since the accident has been to get back for week 10, so that I would be able to go hammer and thongs again for the last quarter of the program. This was a pretty optimistic goal to begin with as most medical experts I spoke with gave a recovery period of at least 4 to 6 weeks (and this is a week sooner than that). The day I broke my elbow I purposely decided to employ a Ďnothing but positivityí attitude and adopted ĎAdapt and Overcomeí as my mantra, even printing it off and sticking it to our fridge so I would see it everyday. I firmly believe that the positive attitude I adopted has helped me get back as quick as I have (I know that sounds hookey or new agey or whatever and Iím usually very much not like that Ė I think a book that Iím reading at the minute called ĎLearned Optimismí has a had a big influence on how I handled the past couple of weeks).
    I have never in my life prior to this, purposefully adopted such a positive attitude to any type of setback. In fact, the whole breaking my elbow episode has thought me a valuable life lesson on how to deal with setbacks. I know that in the general scheme of love, life and relationships breaking your elbow during a lifting program is very minor but I know that in the future when I suffer a setback I will try to approach it with as positive an attitude as possible. First valuable life lesson of the summer learned Ė hopefully there will be many more over the course of the summer.
    On the workout front this week, it was my first week being able to properly do the DTP (Dramatic Transformation Principle) sets (which are pyramid sets essentially) Ė and man are they intense Ė intense in a good way though. Monday and Tuesday were legs and abs days so I wasnít able to test my elbow until Wednesday, which was chest day. I was quite nervous before the workout because I knew if there was pain I would have to stop but also it probably have meant I wouldnít have been able to lift properly at all for the duration of the program Ė which would have sucked ass. Thankfully there was no pain, expect in the muscles in my chest!! I was massively relieved to say the least. My right side is very weak, which is an odd sensation, being able to lift effortlessly on one side and the other side failing and trembling under the same weight.
    On the diet and weight side of things it has been pretty much the same as always. However my weight stagnated at 89.9kg for 4 days in row, which was rather frustrating. Every morning I was wishing for 90kg (just for the sake of a round number more so than anything else) then today (Sunday) it dipped back down to 89.4kg with a spike to 17% body fat. Iím hoping this is just one of those random spikes that will settle down next week.
    It was a pretty stressful week at work this week. I had requested a leave of absence, which after numerous meetings and conference calls was denied (on the grounds of me not giving them a specific reason Ė I stuck with ďpersonal reasonsĒ and ďfamily issuesĒ, was a struggle keeping a straight face at times as my mind filled with images of bottle service and banging chicks etc). The upshot of this was that I had to resign officially. It is probably good that I donít have that safety net to go back to after rockstar but at the same time it is also very scary.
    The upside of having quit my job is that I have all next week to sort my shit for rockstar. I have been given some very specific style advice by one of the guys, and have a list of clothing items I gotta buy. This includes blazers and the like so I look at least somewhat bossy for Vegas. I think we get a proper fashion overall throughout the summer anyway but I need a few items to get by for the start of Vegas.
    Speaking of Vegas it is 6 days until I fly!!! This day next week is day 1 of rockstar Ė so freaking exciting!!!!

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    Week 7

    It's amazing how fast the weeks pass by when you are totally immersed in something that's as intense and purposeful as this 12 week training programme. I'm sure I wouldn't notice it near as much if it wasn't for these milestone blogs. 7 weeks down and only 5 to go. When I think about that it really hammers home just how important each day is to building upon the previous days which will eventually arrive you at your end result. With no going back to train even harder on previous workouts now all I can do is give it my all each and every day so I have no regrets in the future when the 12 weeks is up.
    When I think back to the beginning now I actually remember thinking I was training at my limits, I'm sure I was but when I think about how I train now and how hard I push myself I wonder. So I always feel like I'm rediscovering boundaries with my training both physically and mentally.
    They say "what you measure grows" and this now resonates in my everyday life with the 12 week trainer. Having all the tools to mark and measure the results as I move through the 12 weeks is now so obviously critical to my success. Without the photo's, written blogs and the bodyspace app to track each and every rep, exercise and workout I would have NO idea how far I've come. I'm working towards a trophy at the end of this 12 weeks, the trophy will be in the shape of my redefined body and mindset. The feeling that comes with having reached peak health and fitness is something I've always enjoyed and are rediscovering after having lost it for many years. I often feel that confidence, strength and accomplishment when I leave the gym after a good workout.
    One thing I have noticed is that as a bigger result of this programme there is only time to work and workout other than sleeping and eating. So I've dropped any TV, socializing, weekend trips away, going out and dating. Any of the old bullshit procrastinating excuses and habits that I used let eat away at my time before this have been kicked to the curb. Now I'm gaining a strong sense of what is important and what must take priority in order for things to happen. Each day I'm forming more of a habit and routine to make fitness a priority in my life. So for now the training, the clean and regular eating, the supplements and the rest/sleep are priority.
    My militant attitude with the fitness programme is definitely resonating its way into the other areas of my life, I stick to a plan and organize myself and my business so much better now. My schedule is often planned days in advance to make sure that I can get everything done and nothing missed. Every day now I feel I achieve results at work as well as in the gym. Everything has a deadline, shit has to get done!
    I have a goal and a purpose and I know what's at the end of it, failure or anything less than my best would be devastating after investing this much time, money and effort into this 12 weeks.
    Most of everyone close to me knows I'm on a strict diet now, some are cool with it others not so much. More often than not the ones who attempt to knock it seem to be the ones who are overweight and have tried dieting but failed themselves so they most likely have insecurities themselves and being around someone who has the discipline to follow through with what they haven't is most likely a blow to their ego. It really does have the opposite effect on me when someone attempts to cast a shadow over my efforts, it just urges me to dig my toes in even more and push on.
    My training has lifted to a whole new level, the weights I lift are double what I started in at. It's hard for me to believe how far I've come in the short time but that's part of the beauty of measuring every set. Having that level of direct feedback on a daily basis is massively motivating. Even to the point I feel a little competition with myself, when completing my sets I know I most definitely want to be stronger and lifting heavier than the last time I performed the exercise. So it's always in the back of my mind to lift my hardest and work to failure, if I'm doing that I know I'm going to be better and stronger than the last time. My bodyweight hasn't really changed from when I first started out but my body fat has dropped and the fact that I'm lifting twice what I was in week one gives me a good indication to how my muscle density must be increasing.
    I'm now onto using the sportsfood protein powder which is an isolate. I find it's more digestible and seems to work faster as it's in my system much quicker after workouts. I'm not dragging my knuckles the same as when I was using the heavier slower digesting protein powders where I would feel full but still lacking energy. Week 7 is the first week that I've actually started noticing my weight increasing, maybe that's related to starting on Sportsfood whey zero 90 protein powder but I guess it could be any number of things. It would be awesome if I could keep making the same gains as I have in the past week.

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    week 10

    Itís the end of week 10 and I am pretty excited to be seeing the changes in my body. I was a little worried that going super low carb the last few weeks would lead to muscle loss but my weight has only gone down 2 pounds in the last 2 week and I have a lot more definition in my abs even though it doesnít seem like I have lost that much fat around my mid section. Even the body fat readings I have been getting are all over the map from 16% to 19 %- I know my body is really trying to fight the change I have made so I should start seeing some dramatic changes over the final 2 weeks. I just have to continue to trust in the system and the workouts and not give up so close to the end. If anything its that much more motivation to continue working harder at the gym really pushing it each and every rep.

    I know that in the past I have finished workout plans because of trips of a vacation and let all that hard work go to waste, but the changes I have witnessed over the past 10 weeks has been really addicting. I realize that maintaining the diet I have been for the rest of my life just is not possible but that I can maintain more of a healthy diet and lifestyle in order to maintain the results I have worked so hard to achieve. Plus it never gets old hearing all the compliment from friends and family, not to mention from the random girls I have been meeting here and there.

    I hate running and cardio mainly because I just find it extremely boring but I realized that High intensity interval training is the way to go. I was doing 30 sec on 30 sec off on the treadmill but I noticed I was not getting as winded as I felt I should and that my knees were beginning to hurt so I switched to the row machine. Now I am really starting to not only get winded but Iím huffing and puffing only after a couple of minutes and can even feel it in my abs.

    With only 2 weeks left Im really pushing my body to the limits, making sure i am doing everything I can to get the best results possible.

  45. #45
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    Guys - thanks for all the updates. I am doing my own program starting next week, very similar to what you guys are doing with a minor adjustment due to an injury I have.
    I was wondering if you could give us your final stats, weight changes, bodyfat % changes, strength and energy changes. I'm very interested to see how all of you have progressed.
    Thanks so sharing!

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    Week 11

    Today is the Saturday the 6th of June. Tomorrow is the last day of week 11 of the 12-week Sports Food Fitness Transformation program. More importantly tomorrow is the first day of Rockstar!!!!! Iím writing this review on the plane on the way to Vegas. I feel very business like, typing away on my laptop (usually on a long haul flight like this Iíd be happy to just kick back and watch some movies). I canít help but wonder if, at some point in the future, Iíll be on a plane, on my laptop, working away on my own business, as opposed to just writing a review, that would be fucking cool. Despite being off work (well I say Ďoff workí I actually officially donít have a job anymore, which is something Iím going to have to get my head around) this week was another busy week. One of the instructor guys (I think his handle is ĎAlswedeí but donít quote me on that) had given some of us some fashion advice based on some photos of our style/clothes that we had sent him. He had actually given us a list of clothes to buy and where to buy them. The style he has envisaged for me is a Ďpreppyí type style. I have to admit that Iím not entirely sure what exactly ĎPreppy Styleí is, but it sounds fucking class anyway. This meant I had to go out and buy blazers and shoes and all those bossy type clothes, so that I donít stand out like a sore prick in the bottle service areas of the Vegas mega clubs. I have to give major props and say a big thank you to Alswede as he pointed me in the direction of some pretty cool clothes and also was on hand via Whatsapp to give advice when I was actually in the shops. I know that we are going to get a full fashion overall during the summer (in fact weíve been told that weíre probably going to end up dumping all the clothes that we arrive with) but it is great to have some of the basics down before we begin. As well as the shopping I also had to move out of my house and say goodbye to my friends who I wonít see for the summer. All this led to an intensifying of the questioning as to what exactly Iím doing for the summer. I was constantly trying to pawn off questions and change the subject. None of them really understand why Iíd quit my job just to do a business course and I totally understand their curiosity and bewilderment. A lot of them think Iím having some type of early onset mid-life crises. I have to admit that I found it difficult being so vague and elusive to my friends. I also told my sister that I had quit my job and she completely lost the plot. To be honest Iím glad to be getting away from the drama and the constant scrutiny/questioning. Workout wise the focus is most definitely on DTP (Dramatic Transformation Principle) sets these days. With DTP sets we are doing a smaller number of exercises but the rep range is massive, in fact we are doing 300 reps per exercise. This means that the time spent in the gym is less (the 300 reps are done in sets of 50,40,30 etc. pyramiding down then back up again, with a break of only 30 seconds between sets) but the intensity is even more ferocious than before. I find the DTP sets brutal, by the end Iím out of breath, have burning muscles and am generally just absolutely spent. I have never before done sets with such a high rep range. Previously I would have concreted on lifting as heavy as possible with low reps, 3 sets of 5 reps was my go to, which was probably ego based lifting more than anything else. I think my body is still in the process of adjusting to doing full workouts as well. On the scales it hasnít been a great week for me. Last week I sat at 89.9kg nearly for the full week and I was hoping that this week I might break the all-elusive 90kg mark, but unfortunately that hasnít happened. Instead my weight has
    fluctuated more than it has ever done before, but it never fluctuated over 90kg. Iím not sure if this is due to the extra cardiovascular strain involved in doing the DTP sets or the fact that not being at work has kicked me a little bit out of my routine. My body fat seems to have gone up by a percentage was well. Throughout the whole program it was always averaging out somewhere in the 15% range but this week it has been more in the 16% range and I even got one reading of 17%! Physically I donít think Iíve changed that much this week (or since my accident really). However I havenít shaved my chest in a while so that might have something to do with it. Iíll be shaving it tonight in my hotel bedroom in Vegas (want to have it nice and smooth for XS Nightswim tomorrow night...whoop!) I have found that shaving my chest usually helps to bring out further definition in the muscles in that area, so hopefully that will be the case again this time. Next week is going to be an interesting week workout wise. As far as I know we will all be doing week 12 together as a group. Given that it is the last week of the program and the team environment we are definitely all going to be pushing that little bit harder which will be great. We will also be having our Tupperwareís prepared for us which will be unbelievably sweet (in that we donít have to cook..not sweet tasting obviously). Anyway I must buckle up for landing, I really have no idea what awaits me in Vegas

  47. #47
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    Review - Sports Food 12 Week Fitness Transformation Program

    As you my guess from the date Iím posting this, Iím writing this review post rockstar. Iíve been looking back on my blog posts here and the progress photos that we sent to the instructors and it is rather depressing to see how much muscle I lost over the summer (the program is so intense, it doesnít really allow for workout time unless you are willing to sacrifice sleep, which I wasnít, we were getting little to none at the best of times - anyway all that is for a separate post).
    I donít even know where to start reviewing the 12 week Sports Food Fitness Transformation Program, the discipline and the intensity which I brought to the plate for 12 whole weeks seems absolutely insane to look back on. I mean I ate the exact same bland meal (brown rice, chicken and broccoli) 4 times every single day for 84 days straight, no flavoring whatsoever (except some mixed herbs very occasionally) I went to the gym for 84 days straight, did the brutally intense ab ripper x workout on Ďrestí days and also throw in breaking my elbow and quitting my job - such a crazy time when I think back on it now, rockstar itself was only 9 weeks!!
    Iím about to make a bold statement, something I might change my mind on when Iíve had a bit more time to reflect, but for me personally the 12 week Sports Food Transformation was harder than the 9 weeks of rockstar itself!! Thatís probably not the case for 99% of people who go through rockstar but it is the case for me. I had so many physical and emotional obstacles to deal with during those 12 weeks and all the while I was rotting away in a 9-5 corporate job that I hated.
    Physically I was constantly tired and constantly in pain from the workouts. I was getting less sleep than usual because if I wasnít at work, I was working out, if I wasnít working out I was cooking, if I wasnít cooking I was cleaning up from cooking and if I wasnít doing any of that I was out buying food! There was never any spare time to do anything, I didnít drink for 12 weeks, didnít go out much, didnít have any type of intimacy with a chick, slowly drifted away from my friends while constantly dodging their probing questions. Emotionally It was tough mostly because it was a lonely lonely road. It was probably the most lonely I had ever been in my entire life and towards the end I began to think about and miss my ex girlfriend a lot. To add to all that there was the anxiety of leaving my job. Out of all the rockstars Iím probably the least well off, even Sterling mentioned during the summer that he was super surprised that I managed to pull things together financially (surprising people and making shit happen when the odds are against me is something I love doing and will hopefully continue to do post rockstar). So for me leaving the security blanket of that regular pay check behind me and jumping into the unknown caused major anxiety. To add to all that shit BANG halfway through the program I broke my elbow! But through those horrible 12 weeks I learned some pretty important life lessons:

    Attitude is everything
    Through my accident I inadvertently learned the importance of attitude. When I originally broke my elbow I made a conscious decision to have an extremely positive attitude about it. I was given the go ahead by doctors to go back lifting a week before the 4 week mark, which is the absolute earliest a broken elbow can heal according to conventional wisdom - this I believe is due to the attitude I had and the actions that I took because of that attitude such as getting physio early, doing all the physio exercises religiously, telling myself over and over again that I would be back for week 10.
    For me how I dealt with my broken elbow was my biggest and proudest achievement from those 12 weeks, people thought I was crazy going to the gym in my sling and then at the gym I must have looked retarded doing my half workouts but fuck it who cares right? My whole mindset during that time was Ďadopt and overcomeí and it is something that I am going to apply to every obstacle or challenge that life throws at me from now on.

    Nothing is impossible
    During the 12 weeks I learned that anybody can achieve anything and nothing is impossible. If you want something bad enough you can achieve it - it just requires hard work, dedication and most importantly of all sacrifice. The amount of sacrifice you make will directly correlate to how close to your gaol you get. I had to make so many sacrifices during those 12 weeks but despite a broken limb I managed to come out the other end jacked as fuck! My single mindedness determination was crucial for me in achieving that goal

    Show Up
    I have heard this a lot in the past put in different ways usually, "showing up is half the battle." I always thought it was just a bit of a platitude, but going through those 12 weeks, I really come to believe it. If you just consistently show up and do what you got to do, then you are going to be ahead of 90% of people. Of course there will be good days and bad days, but the difference between successful people and failures is that the successful people keep showing up no matter what. The failures get discouraged and quit.

    Lastly gotta say major props to all the team at Sports Food for putting this program together and for supplying us the supplements we needed to get jacked as fuck!!

  48. #48
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    This has all been pretty inspiring. I am down about 15 pounds so far in July and August. This is the lightest I have been in 8 years. I'm halfway to my goal.
    The eating is the toughest part, the sheer monotony of it, and the constant food prep and cleaning and buying food when you run out. After reading these
    threads, one thing as an older guy is that I make sure I get enough sleep and that I get two days off in a row each week (although I do cardio on those days).

    I also make sure I don't get injured. It seems like there are too many injuries in this modified Kris Gethin transform and not enough sleep.

    Also I recommend foam rolling and mobility exercises (fascia release, rumbleroller and beastie ball) to make the aches and pains go away.

    Thanks guy for all the hard work and inspiration!

  49. #49
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    Post-Rockstar Fitness Reflection

    It has been a month since Project Rockstar finished. There have been so many changes in my life, to me, since the beginning of the program. But I want to take a moment to reflect on the most visual change this experienced has afforded me: fitness. The program that I was put on prior to the program changed me dramatically. I weight 185 pounds, the biggest Iíd ever been. I was about 25% body fat. I am 31-years-old, but in hindsight, I looked middle aged. By comparison to now, I was sluggish and with low energy. While I didnít really look down on my body at the time, when girls complimented me physically, I didnít really let it hit home. This had more to do with how I looked at myself.



    Results

    I lost close to 50 pounds. Iím about 9% body fat. People who met me for the first time during rockstar do not recognize who I am when I show them old photos of me. People even now that have known me for a while still comment every time they see my about my physique. It has been an absolutely dramatic change. People are saying I look like 10 years younger. I was recently at my friendís baby shower. Her mother was there who hadnít seen me since 2014. Even though the focus should have been on her daughter, the mother kept commenting on me every half hour or so at how incredible I look. Honestly, I didnít want to steal my friendís thunder haha.



    What I Did

    I did the Kris Gethin program from Huge Online Supplement Store & Fitness Community! - Bodybuilding.com, with slight modifications to it by the people from Project Rockstar. This is an intense, gruelling program. You really get out of it what you put it. If you follow it to a tee, you will most definitely get results. And I did that. It is 12 weeks where there is a 2.5 hour workout 5 days a week, and then still some minor workouts on the other 2 days. The diet portion is completely taken care of by the rockstar leadership. But essentially us rockstars are divided into gainers or losers. I was a loser (obviously), and it was a calorie- and carb-restricted diet. Itís harder to experience because you feel weak all the time, but I feel the gainer program is equally challenging yet in a different way, because you actually have to spend way more time cooking.

    Donít get fooled by my sheer results. I actually did 2 rounds serially of the Gethin program. The first was because I wanted to and to help with my ultimately successful application to Project Rockstar. The second was because I had gotten into Project Rockstar. While I was a loser for most of the program, Vici put me on the hard gainer program in the last 3 weeks, so that is why I feel qualified to make the previous statement. I was told I got the most results out doing this of any of the rockstars. 2 rounds in sequenceÖ yeah, I deserved that compliment.



    Challenges

    Like I said, you get out of it what you put in, and to really do it properly, every other aspect of your life will suffer. Yes, Iíll repeat that. EVERY other aspect of your life will suffer. You lose about 20 hours per week between the fitness and the cooking. I was running late for work at times. While I still went out to meet girls, I wasnít all that present mentally, as I was so tired and weak. Socially it was a real disaster. I made time for my close friends, but less. And my not-so-close friends, I became a ghost to them.

    Whatís the one thing people almost always do when they get together? Eat. And I had a severely restricted diet. I felt awkward, and made others feel the same when out. My friends mostly understood, but I understood how it was alienating me a bit. For example, while at a gourmet Asian restaurant 2 of my good friends wanted to try out, I ordered a custom chicken and green salad. The waitress asked me several times if I was okay, had a weird allergy, or something like that. YeahÖ it was hilarious, but not really. Donít even get me started on how the few dates I went on (2 to be exact) went.

    Finally, thereís jealousy. After 6 weeks, everyone will notice the changes, and the compliments will roll in. People will often ask what youíre doing, and when they realize how dedicated you have to be to do it, youíll get comments such as, ďYeah Iíll get in shape soon, but having 2 kids makes it tough,Ē or other such things. At some level, intentional or not, itís some form of jealousy.



    Golden Tips

    Here are some hot tips to get this done. Firstly, make your fitness program (be it this one or another) your number 1 priority in life. Everything else has to be secondary. That makes it hard, but itís the only way to truly get the spectacular results you want.

    The second hot tip is not to cheat. If you skip an exercise, or take a cheat meal, you are only cheating yourself. I know it is hard, but keep in mind that ideal version of yourself that you want. That will help with motivation. Also get your family and close friends on board. Mine were extremely supportive, regardless of the few comments above that Iíve hinted at that they made.

    Finally, recognize the importance of diet. In the Batman and Robin analogy, everyone hopes that fitness is Batman. But itís not. Itís Robin. I would say that diet is 90% of it all. That doesnít mean donít do the exercises. But people who say, ďI can eat whatever I want since I exerciseĒ are hilariously wrong.



    Present Day for Me

    The good news is the sacrifices were ultimately going to end. The lifestyle I led for 5 months isnít feasible throughout your life, nor are they necessary. My life is amazing now for many reasons, but Iíll restrict it to fitness for the moment. I am now in a maintenance exercise regimen where I spend about 1 h in the gym 4 days per week. Theyíre quick workouts by comparison to the Gethin program. More importantly, my diet is super clean. Itís far more diverse than what I used to have on the Gethin program, but when Iím eating alone, which is most of the time, it sticks to really healthy meals. This is so that when Iím out with friends, I can cheat often enough. I try to keep it < 3 meals per week, though it depends on how much I am going out. And when Iím out, people understand more and more when I order differently (i.e. chicken salad) since they know what I have done and can see what I look like now. In fact, one of the most proud things I did on rockstar was maintain this sort of diet and fitness plan throughout rockstar. I did not become a fatty. Rather, I probably lost another 5 pounds or so. I look great!

    I have a reasonable 4-pack. Having abs is something I never thought genetically possible prior to this year. In fact, I only started to get them during my second round of the Gethin program, so if youíre finishing round 1, donít be dismayed if you donít have it yet. I love them so much, hence a lot of motivation to continue to eat clean.

    Women are commenting on it. I get Ďhot guyí a lot more often than I used to. I know I am getting checked out more and more. But even more important, I consider myself a Ďhot guyí now. I was told there is about a 6 month lag between physical changes and recognizing it in yourself. Yeah, it has taken me about that long. Part of it was what girls started to tell me, and a lot of it has been just time. I admire myself in the mirror more often than I would like to admit. But it is definitely improving my subcomms dramatically.

    Yeah, this is definitely something I am proud of. I earned it through hard work and discipline. Given where I started, this goes to show you, anything is possible. Thank you Kris Gethin, and thank you Project Rockstar!

  50. #50
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    Down about 30 pounds now!! All bodyfat loss with a small gain in muscle.

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